The optimal ratio of macronutrients (proteins, fats, carbohydrates) and calories received daily with food, corresponding to the plan, as well as the exclusion of harmful and consumption of healthy products will allow you to achieve results with a sufficient level of physical activity. In parallel with monitoring your diet, you should keep track of your physical activity, and for this we recommend downloading the FatSecret calorie calculator for Android, iOS or mobile Windows for free.
If possible, physical exercise should include both intense exercise with your own weight and weights to strengthen muscles, and low-intensity aerobic exercise (for example, walking, swimming). In a weekly cycle, you should pay attention not only to burning fat, but also to increasing muscle mass and strength, stretching, developing mobility, flexibility, agility, speed, strengthening the core and abs.
Be sure to set a goal – to see your abs in the foreseeable future.
The application will count everything: life support, everyday activity, walks and outdoor games, fast and slow walking, running, swimming, special physical exercises at home to work out problem areas (stomach, sides, legs), training on the sports ground, visiting the gym, high-intensity and strength training, relaxing in the bathhouse or sauna and much more. For those who do not use it yet, to count calories burned during the day, we recommend at the bottom of the page https://antiage.click/en/downloads download FatSecret calorie counter for free.