What is a Norwegian method?
Norwegian method is a system of training which is a result of my own experience with training and dieting.
After almost 2 years in Norway I reversed my knowledge about training methods, eating and perceiving my own body. I've lost my insecurity and started to train for my real pleasure and healthy body, not only to get a lower number one the scale.
That is how I came out with Norwegian method - all of my hitherto knowledge packed in a own watchword.
Trainings:
To burn fat, you not only have to exercise. You have to do it wise.My training is composed by two types of activities - cardio (exercises which rises your hart rate by running, jumping, cross training, going on aerobic classes etc.) and strength training (where you lift weights/using machines at the gym and working directly with your muscles growth).
* Lifting weights/gym training
First component of Norwegian method is strength training. The one when you worked directly with your muscles - you are building them and strengthen them.
Why build something if you actually want to loose weight? Because those muscles tissues will burn calories for you once you stop training and only by adding muscles you can really re-shape your body (have a round butt, tight arms and flat belly).
There are different methods of doing gym training - one where your working on each body part at one session (circuit training, good for beginners) and split trainings, where on one session you work on two or three muscles groups (like back and biceps on one day and chest and triceps on the other). Type of gym training are always matched with person's fitness level.
My sample 3 split is:
* back/biceps/abs
* chest/triceps/shoulders
* legs/calve
* Cardio activities
By running on treadmill, you doing a great thing for your hart, but not necessarily loosing fat. Long lasting, aggressive cardio training releasess lots of stress horomon for your body - cortisol. It will stop you fatburn progress. What is more, your burning calories stops exactly at the moment you stop your activity. And thirdly, it takes lots of time to run 10km.
By going on aerobic classes, you will increase your activity and fitness level, but unless you're not pushing yourself harder, your body will adapt to this kind of activity.
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| benefits of High Intensive Interval Training |
That is why I prefer High Intensity Interval Training. It is short (no longer than 30 minutes) and increases you after workout burn of calories (what means that your body works looong way after you stopped training).
It consist of warm up and high and low intervals where you're going on your 80-95% heart rate max and then rest on low intervals. I am fan of 1minute x 1minute intervals, but there are many versions of it.
You can do HIIT training on treadmill, outdoors, by doing exercises like burpees, walking lunges etc. There are countless possibilities.
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| variation in training is a key to success |
Of course doing other form of activities which weren't mentioned here are good - unless you're moving and burning calories, but my point was to pick 2 which have the best fat burn effect and are the quickest to perform.
With smart training you don't have to spent hours at the gym, believe me.
Recommended training: 3 weights sessions and 2 cardio sessions
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Diet:
I actually don't like the word 'dieting' since for me it is a lifestyle, type of eating which I am doing on a daily basic. The more you know about food and it benefits, the more flexible you can be in your diet.
The rule is simple: in order to lose weight, you have to create a deficit. You have to consume a little less then your body needs. By word 'a little' I mean deficit of 200-300 calories, not more. We don't want to put our bodies into starvation mode when it stopped fatlose due to protection priorities, we also don't want to slower metabolism, in fact - conversely, we want to build fat burning machine.
We have to know how much calories we can cosume on a daily basic and later on plan our meals.
I am a fan of often, small s(I eat round 6 of them), but recent studies shows that it really doesn't matter if you eat 3,4 or 6 meals. Daily macros intake is crucial here. So, for them who prefer bigger meals, there is still a hope ;)
There are 3 types of nutrients you can consume:
* Carbohydrates, which gives your body energy.
There are 2 types of carbs: slow and fast. Slow carbs gives you energy gradually, fast will do it quciker, btu for a shorther period of time.
Types of slow carbs: brown rice, whole meal pasta, spelt tortillas, sweet potatoes, yams, grains, quinoa, vegetables
Types of quick carbs: rice cakes, white rice, cuscus, fruits
When? I do believe that it is wise to eat your carbs mostly for breakfast, before and after workouts.
* Protein, which builds your muscles
I belive that protein rich diet is crucial for strong and lean body. Protein gives your body blocks for recomposing your body.
Good protein sources: lean poultry, lean pork meat, fishes, dairy, seafood, protein powders
I recommend having a source of protein in each meal.
* Fats, which helps your body to digest and increases absorption of vitamins and micro nutritients from other foods
We need some fats in our diet, but let's do it wisely.
Good fat sources: omega 3 pills, fatty fishes (like salmon), avocado, coconut milk, sesame oil
There is no specific time when you should consume fats but it is better not in pre/after workout time since body will be too abosrbed dealing with your activity and needs quicker forms of refuel than fats
Sample meal plan (portions of these food has to be estimated for each person individually, same as meals)
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| sample breakfast oats |
* snack: low fat greek yoghurt with carrots/other vegetables
* lunch: lean meat with vegetables (about 0,5 kg of broccoli/cauliflower/spinach or other low kcal veggies) with tea spoon of sesame oil
* pre workout: carrots/rice cakes/fruit, BCAA, coffeine
* directly after workout: protein shake with rice cakes or BCAA and rice cakes after HIIT workouts
* after workout meal/dinner (eat within an hour after training): lean meat/fish with baked sweet potato and vegetables
* supper/snack: cottage cheese with berries/vegetables and almonds
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| one of my favourite food combo: chicken in coconut milk with broccoli |
NO for: processed food, sodas, sweets, juices (it is better to eat your fruits than to drink them, unless you have a choice)
YES for: organic and eco food, coffee and tea (sweetened with stevia/truvia), light sodas from time to time
As you see, it is quite lots of food in a typical meal plan. Remember that we are cutting only 200, 300 calories from normal daily intake.
The reason of that there is plenty of food is not to starve your body, but trick it a little - cut a little carbs from lunch, spare some calories, but not let your body to feel it due to big quantities of vegetables.
You will refill yourself before training and just right after it to restore glycogen in muscles. Other thing is that with gym trainign you will need your food in order to perform your training!
You need your food in order to see results in the gym and in your body!
Free day/meal:
It is good to have a free day/free meal from time to time. It help you phisically and mentally.
Free meal is a signal for your body that everything is ok and it doesn't have to go into starvation mode. It helps you with your cravings too. But be carefull, free meal/day can also be trigger to give up your effords and go back on bad track.
If you already started to diet, take only 1 free meal each 7th day of Norwegian method diet.
If you are satisfy with your results and feel comfortable with your dieting, take a free day, but still try to keep it clean (if you ate 1700 daily, make a free day with 2300 calories for example).
After free day you will gain water, but it should be gone within 2 days.
Those two components: training and diet are the core of Norwegian Method.
There is also third: supplements.
Supplements:
You might use additional supplements, but they are not necessary. They are made to help you to achieve your goals faster.
* omega 3 - crucial for all your body health, read more here
* protein powder - great protein replacement in your diet when you don't have time to prepare 'real food', choose whey protein with little carbs in it which will be quick absorbed after weight workouts; I use my protein powder also as a replacement for dairy products with breakfast oats
* BCAA - amino acids, each good protein powder contain them; they are protecting your muscles again destroying during exercising, has far more less kcal than protein shake and only the essence of what you need most (read more about BCAAs here)
* caffeine - helps you with your hard trainings, with additional energy and focus
You can also consider taking: green tea, cla, l-glutamine, magnesium, multi vitamin
Summing up, Norwegian method is based on:
At least 3 intensive gym workouts, 2 high insensitivity interval trainings and protein rich diet with additional supplements.
I did not discover America, it is obvious.
I have just collected all the effective tips&tricks in one place, one method. Method which works on me :)
For more info, detailed training and eating plans, please contact me: nordicfitnesss@gmail.com
I would like to read your opinion about Norwegian Method.
Please use a comment field for that :)
