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As a certified trainer in woman fitness, of course, I understand the reasons why women want to start a diet

namely : Appearance .

Motivation

But you have to remember, in addition to our appearance, we will be healthier too if our diet is right

with balanced nutrition.

when body fat decreases:

Cholesterol levels also decrease, away from heart disease, avoid stroke and so on.

What I want to emphasize is,

There is nothing wrong with starting a diet or healthy lifestyle.

Because in addition to appearance, of course you also become healthier.

Those are 2 things money can't buy: health and self-confidence.

You can buy prestige by using branded goods. But, if your body is slim

Just use ordinary brands and you're already confident everywhere.

You can't buy health, you can only pay for the hospital. Have you ever been sick and in an IV?

does it taste good? already sick and tired have to spend money again.

For women, appearance is everything and as women we tend to gain weight

as he gets older too.

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Actually, I have discussed articles about women's fitness, but I will discuss them gradually

here so that you just follow it easier.

Do you have enough reason and motivation to be good?

Well Lets do it !

Step 1: Check Body, Accept the Facts and Be Aware

Check your body first, are you ideal? I think the ideal woman's weight can be seen from her body fat.

Our initial target is below 25% Body Fat.

For those who don't know body fat, body fat is the level of fat in our bodies.

The lower define the curves of our bodies such as bones and muscles visible.

You don't need to be afraid that your body fitness will be like a woman whose body fat is 8-15% below.

They must be on average using steroids or similar drugs.

Naturally to have a body fat below 18% for women is very difficult.

If you don't have a gym member, the rough calculation is

Height – 110 = …. (range 1 – 5 kg)

So if you are a woman, your height is 165, your ideal weight is 55 kg (maximum).

The best is probably 50 kg (range 1-5 means this is the final result minus another 1-5 kg).

Can also be 52 kg,

no need to be grandiose, still the initial target of 55 kg, first see what the results are,

if it's not good enough, you want to improve it again, yes, please.

But the scale is less accurate because the scale is the total weight of our whole body:

water weight, fat weight, bone weight, organ weight and so on.

Every human being has a different body weight composition.

2 women of the same height, same weight but different body shape. Unless you're twins LOL.

Well after the body check is complete and you have accepted the fact that you are fat,

the weight is not ideal because all this time you have not controlled your eating, the work is just playing on your cellphone and sleeping.

Yes, it's your own fault, don't you think this is how rich his lifestyle is?

But, yes, just accept it, because it's never too late to change.

After accepting your mental fate, you have to be strong, you can't go on a half-and-half diet.

We want to reduce fat not add more.

So there's no such thing, when you're on a diet, you can eat sweet treats or snack on the side of the road every day.

Once a week is ok. But what about every day? BIG FAIL

Fat is certainly not reduced, just stay there. Still you have no results later.

Step 2: Mind Set Diet! DIET IS NO 1

As a nutritionist, I will explain the meaning of diet is the arrangement of eating patterns for a specific purpose.

For example, what is your goal? Fat loss? okay, let's diet until the goal is reached after the fat loss is achieved

Later the diet pattern will be changed again to maintain it so that it is stable.

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The correct diet pattern for woman fat loss

The only way: calorie deficit

A calorie deficit is when we consume less energy or food than our bodies need

the body will use energy reserves (fat). So the fat loss occurred.

But the fact is that all this time you have never been in control so that the energy that enters is excessive

and become energy reserves. Your body continues to stock up on energy reserves (fat) and is finally fat and rich now.

In this world, in any case, everything in excess is not good, it must be balanced.

You get fat fast, metabolism slows, yo-yo weight, pain, body system is damaged and so on.

Diet patterns that do not eat and are too deficit are very dangerous.

For example, your calorie requirement is 1500. Yes, you eat it, just reduce 300 calories

so 1200 a day. Don't need 500 just eat 100 calories. That's looking for disease.

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REMEMBER YES DO NOT BE TOO DEFICIT!

The correct way to calculate your calorie needs is

Weight x 30-300 (if dieting)

Weight x 30 (maintain)

This is just a rough formula (unless you are my client, I usually calculate in more detail)

For example, if you are a woman weighing 50 kg, then your caloric needs are for a stable weight

is 1500 calories/day.

women in england become rich because of this

If you want to diet, so 1200 calories / day.

how to be successful get rich with this

NOTES :

So you have to learn to count calories and eat clean

Diet is number 1, because dieting doesn't mean weight loss.

Diet is an arrangement of eating patterns to be healthier. So I want to ask you, do you eat every day?

Of course yes.

If you want to have an ideal body of course you have to groom every day. There are 2-3 messy days

it's okay but the next day it must be controlled, yes.

The term is like tidying the room, if it is cleaned every day, there is no problem.

If you leave it for years it becomes moldy, cockroach, dust.

If it is not tidied up in 2-3 days, because you forget the room is a little messy but you can still tidy it up.

Well here the concept is, how messy is your room? If it's really messy, it'll take longer to clean!

How long has your weight been out of control? If it's been ten years you've let it go until you're obese, right?

your diet is longer.

If it's only been 1 year, then the diet will be faster because it's only 4 kg, for example, is it over?

when it's ideal, it's cleaned up every day if you can eat it. if not, is it messy again?

If asked if you have to diet for life? My answer is of course yes!

DIET AND FITNES

Want Your Diet to Succeed? Learn the 4 Steps for Diet and Fitness for Women First (Most Complete 2000 words)

Read also diet tips naturally click here

As a certified trainer in woman fitness, of course I understand very well the reasons women want to start a diet, namely: appearance.

Motivation

But you have to remember, besides our appearance, we will also be healthier if our diet is right with balanced nutrition.

when fat in the body decreases:

Cholesterol levels also decrease, away from heart disease, avoid strokes and so on.

What I want to emphasize is,

There is nothing wrong with you starting a diet or a healthy lifestyle.

Because in addition to appearance, of course you will also be healthier.

Those are 2 things money can't buy: health and self-confidence.

You can buy prestige by using branded goods. However, if you have a slim body, use an ordinary brand and you will feel confident everywhere.

You can't buy health, you can only pay for hospital bills. Have you ever been sick and on an IV? does it taste good? already sick, have to spend more money

For women, appearance is everything and as women we tend to weigh more and more often age too.

Are you this weight 5 years ago?

Why does it keep increasing?

You can read the article I have ever titled:

click here

Actually, I have also discussed articles about women's fitness, but I will discuss them gradually here so that you just need to follow them more easily.

do you have enough reason and motivation to be good?

Well Lets do it!

Step 1: Check Body, Accept the Facts and Be self-aware

Check your body first, are you already ideal? I think the ideal woman's weight can be seen from her body fat.

Our initial target is below 25% Body Fat.

for those who don't know body fat, body fat is the level of fat in our body.

The lower the curves of our body as the bones and muscles appear.

Step 2: Mind Set Diet! DIET IS NO 1

As a nutritionist, I will explain the meaning of diet is a dietary arrangement for a specific purpose.

For example, what is your goal? Fat loss? okay we diet until the goal is reached, after the fat loss is reached, the diet pattern will be changed again to maintain it so it is stable.

The correct diet for woman fat loss

The trick is only 1: calorie deficit

Calorie deficit is when we consume less energy or food than our bodies need so that the body will use up energy reserves (fat). So that fat loss occurs.

But the fact is that all this time you have never been controlled, so that the energy intake is excessive and becomes an energy reserve. Your body continues to stock up on energy reserves (fat) as well as finally getting fat and rich now.

In this world, in any case, anything that is excessive, nothing is good, it must be balanced.

Then if I don't eat and the deficit continues to fall faster, don't you?

NOT!

you get fat quickly, your metabolism slows down, you get heavy yo-yo, get sick, your body system is damaged and so on. A diet that does not eat and is too deficit is very dangerous.

For example, you need 1500 calories. Yes, you eat it, just reduce 300 calories to 1200 a day. Don't need 500, just eat 100 calories. That's looking for disease.

REMEMBER YES DO NOT TOO DEFICIT!

The correct way to calculate your calorie needs is

Weight x 30- 300 (if on a diet)

Weight x 30 (maintain)

This is just a rough formula (unless you are a client I usually count in more detail)

For example, if you are a woman weighing 50 kg, then your calorie needs for a stable weight are 1500 calories / day.

If you want a diet, that's 1200 calories / day.

NOTES:

So you have to learn to count calories and eat clean

You can download my application to count calories on Android, there is a database of more than 1000 foods

Diet Mindset

Diet is number 1, because it does not mean weight loss.

Diet is a dietary arrangement to make it healthier. So I want to ask you, do you eat every day? Of course, yes.

If you want to have an ideal body, you have to be tidy every day There are 2-3 messy days that's okay but the next day of course you have to control it.

The term is like tidying up the room, if it is tidied up every day it is clean there is no problem. If left for years, it becomes mold, cockroach, dust.

If it is not tidied up for 2-3 days, because you forgot the room will be a little messy but can still be tidied up.

Well here the concept is, how messy is your room already? if it's really messy, then take care of it!

How long has your weight been out of control? If you've been devoid of obesity for decades, your diet will be longer.

If it's only been 1 year, the diet is faster because it's only 4 kg, for example the excess? when it is ideal, it is cleaned every day if you can eat it. if not so messy again?

When asked if you have to diet for life? my answer is of course yes!

STEP 3: EXERCISE TO STABILIZE A WEIGHT

Just here briefly.

The correct concept of exercise is lifting weights assisted by cardio.

You can lift exercise weights from home or the gym and then help with cardio.

So, for example, if you exercise 1 hour 30 minutes.

Yes, it's been 1 hour playing loads, 3o minutes of cardio.

DO NOT BE TURNED!

if you want to learn the correct cardio method, you can read here:

8 cardio ways to burn fat more effectively.

For sports also 3-4x a week is enough, no need every day.

Step 4: Can you have a good ideal body without having to exercise and maintain a diet?

The answer, of course, cannot.

If possible, hollywood artists who are male or female do not need to maintain a diet and exercise.

Indonesian artists all maintain their diet and exercise.

Even though they have abundant money, But that body shape cannot be bought. So it's fair to everyone. Everyone must maintain and control their own body. We can pay for hospitals and insurance, but health itself cannot be bought and must be taken care of.

So, if there is a supplement that says you can drink this thin without exercising, you can eat this supplement to be thin without having to diet and dietary arrangements. THE ANSWER THERE WAS ALL FAKE!

if there was a drug like that, all rich people and hollywood artists would use it without the need for sports.

The question is, are they still exercising? Yes, it's still routine, of course every week!