It is enough to start a strict diet to conflict with food and scales. Around the fifth day or so, the urge to eat whatever you want becomes uncontrollable. Having to do something, effort and renunciation are often unsustainable and cause the diet to fail (when it comes to survival instinct, the body is always smarter!). This is why the only solution that allows you not to fail is to adopt a balanced, non-restrictive, varied eating style that can thus be followed forever.
More than diet, we need to talk about food education, calibrated according to the body shape, which we have already talked about here, and also combined withtraining designed according to the type of fitness. This approach, which dispels the myth that localized weight loss is impossible to achieve, is the basis of the new book “Never say diet, morphological weight loss”, written by the famous trainer Jill Cooper with the nutritionist Sacha Sorrentino, together in the program No sooner said than done, and with recipes by Veronica Cibello.
The best results are obtained by customizing diet and physical activity according to the hormonal response: different types of fitness need different training stimuli. “The spot reduction, or localized weight loss, exists and, despite the conflicting opinions, we are committed to demonstrating it. Over the years, numerous scientific studies have shown that the accumulation of fat is linked to hormonal factors and lifestyle. Therefore, not only nutrition counts, but also the quality and quantity of sleep, the type and time of training. Weight loss not only takes into account the kilocalories but requires an in-depth knowledge of the functioning of the patient’s body “, Jill and Sacha explain.
THE FORM TO MELA
The android or apple structure is characterized by this hormonal situation: a lot of insulin production in response to a lot of cortisol produced by the body. The apple subject is in fact characterized by an increase in abdominal swelling and fat due to the cortisol-insulin mechanism, while the limbs and legs tend to be particularly thin. Excessive production of the stress hormone promotes the release of a lot of sugar in the blood, which causes the body to activate the production of insulin, a process that over time could cause type 2 diabetes.
“Since cortisol is a very high circadian hormone in the early morning and then tends to drop in the afternoon and evening hours, and taking into account the fact that proteins stimulate the production of cortisol and carbohydrates calm it down, the lifestyle correct to adopt for the apple shape plans to start the day with a mix of healthy sugars, proteins and good fats and take carbohydrates (unrefined) at dinner», spiega sacha.
The training for the apple shape
Let’s start with a premise: movement supports your metabolism and helps you lose weight faster, but training at high intensity every day becomes counterproductive. «The body perceives training as a stress, it dosed stress is good for health because it solicits a conditioning or adaptation response of the entire system, but with excessive training combined with the stress of our daily life, we risk entering a vicious circle that blocks the plans to get back into shape by stimulating cortisol, responsible for water retention and adipose accumulation “, Jill explains. “Women with an apple body must train vigorously in the morning and leave the practices flowing for the evening. I recommend never exceeding 45 minutes of activity, never training after 8 pm and alternating three days of workout and one day off.
Morning: HIIT workout, 20-minute Tabata circuits with warm-up and abdominal exercises, or 30 minutes of elliptical or trampoline.
Will be: Fluid, Yog, Pilates or Meditation.
Jill’s workouts are available in hers online gym.
THE FORM TO PEAR
The gynoid or pear structure it is mainly due to an excessive production of insulin, with an overproduction of estrogen and little testosterone. The pear shape has a slow metabolism and it is very difficult to lose weight, especially in the critical points where the accumulation of fat is deposited: legs, abdominals and buttocks. “These localized fat deposits are not accidental, but they are linked to excess insulin. That’s why all we don’t have to do is stimulate insulin spikes, ”says Sacha. «I recommend moderating red meats, as they are great insulin stimulators, refined products such as white sugar, white rice, 00 flour, and eliminating all those industrialized foods rich in saturated fats. High-protein diets should also be avoided, since they are great insulin stimulators and accentuate the risk of water retention. With a high-protein diet you lose weight in the face, décolleté and upper limbs, leaving the situation intact from the waist down. L’ideal nutrition for women a pear involves eating unrefined carbohydrates, therefore whole, rich in nutritional properties and mineral salts in the first part of the day, leaving the proteins with high biological value for the evening. In the afternoon, I recommend opting for good fats and proteins, always with a high biological value. The goal, in fact, is to stimulate stored fats for energy purposes to ensure that our localized weight loss process has the desired effect ».
The training for the pear shape
«For pear-like morphology it is better to exploit the maximum endogenous production of testosterone. The best time for
the high intensity training is in the afternoon between 5 and 7 pm. The exercises with weights and the multiarticular movements are the most suitable for this morphology. Also, I suggest applying one cream with lipolytic effect 20-30 minutes before training to stimulate the release of fats in the desired areas ».
Morning: 20 minutes of yoga, pilates or stretching.
Will be: HIIT + weights for buttocks and shoulders + abs; or 30 minutes of cardio as a treadmill or trampoline, plus weights for the buttocks and shoulders.
Jill’s workouts are available in hers online gym.
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