It is a tiresome struggle to lose body fat. Being persistent in your workouts and diet is good and all, but it always seems like losing that last ten pounds is nearly impossible. However, losing fat is no easy task. It requires patience determination and consistency. Whatever your goals may be, bodybuilding, slimming down or simply staying fit; fat loss is clearly the first main objective when you begin. While some mentioned tips prove more effective for beginners in the fat loss program, others are more useful for those with experience and who probably are participating in bodybuilding contests. For instance, beginners are advised to drink a lot of water as this is crucial for losing body fat.
A slow and long-term approach to losing a significant amount of body fat, say around 40 pounds or more, is a better strategy for those who are overweight. Intense training and crash dieting aren’t always the answer to fat loss. While these ideas may be intriguing it doesn’t help much in the long run. In fact, it strains the organs and joints too much if you haven’t been an active fitness person. Similarly, crash diets restrict calories which might work great at first but it is not easy to stick to such a diet. Furthermore, you realize it is impossible to carry on by consuming such small amounts of food and this causes the initial weight loss to return.
It would be much preferable for you to keep a realistic and simple plan:
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Personal trainers can inspire and motivate you to work out consistently. Their advice can be of great importance to your fat loss program. A qualified and professional personal trainer will not only give you advice but will also listen to your individual requests in order to make you successful.
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Proper planning is necessary in order to keep tracks of your progress and to stay consistent. Moreover, sticking to your plan is what will ultimately provides you with your desired results.
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Fat can be burned at a faster rate with the help of fat-burning supplements. Still, these supplements will be effective only when you diligently follow a strict training routine and balanced diet. However, before you take any supplement consult with your nutritionist or doctor.
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If you are indeed overweight it would do you good to begin fat loss with a low intensity cardio and weight training regimen. It is not necessary to put your body under too much stress. First get used to working out and then you can slowly increase the intensity of your workouts.
Aerobics which is a moderate form of cardio can really help in fat loss. Just don’t overwork your body though. A session of half an hour is enough for a beginner. Another great low-intensity cardio for overweight people is walking. For better results include some light-weight training consisting of more repetitions. Doing basic exercises that give you a full body workout is best for weight loss.
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There is no need to exclude carbs from your diet. All that needs to be done is to ensure that carbs are consumed from the right foods and in adequate amounts.
Carbs:‘ Bad carbs’ are known as simple carbohydrates which are usually found processed sweets and snacks. Complex carbohydrates which are the ‘good carbs’ are the energy giving carbs which do not get stored as fat within your body should be staple in your diet. Complex carbs are obtained from eating foods like oats, potatoes, beans and brown rice.
Fats: Some fats are essential for your body like the fats found in almonds, olive oil, avocados etc. as they have fat-burning tendency. Trans-fats are the ones that need to be avoided as they are responsible for fat gain. Trans-fats are mainly found in junk food and baked goods.
Fiber: Fiber which is the third type of carbohydrate that can be beneficial for fat loss are found in fruits, vegetables and whole-grain foods. It eliminates fat by pushing it through the digestive system and satisfies your hunger, thus keeping you full for a longer time. Consume at least 30-40 grams of fiber daily.
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Mix up your cardio routine by including activities that you like such as swimming, cycling, jogging or even dancing, as these work out your body in different ways thereby improving your overall fitness and speeding up fat loss. Hence your interest in losing fat will not waiver and you get the benefit of having fun while working out.
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Fasted Cardio means doing cardio before breakfast in the morning and is a popular method of losing fat; since your body will be using the stored fat to fuel your workout as its glycogen stores have been used up overnight. Early morning workouts are time saving since you can get it done before getting busy with work and other stuff during the day.
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HIIT or High-Intensity Interval Training is not for a beginner but for those who have gotten into shape. However there are moderate forms of HIIT that beginners can do that is provided in the link. It is beneficial since it is an advanced form of cardio which facilitates your body’s existing ability to burn fat. For those who work out at the advanced and intermediate levels and want to lose body fat, HIIT would be a good challenge as it is extremely fatiguing.
You can include 4 or 5 HIIT sessions in a week, independent of other training. In HIIT training you work out at high and low intensities at alternate periods like walking for 2 minutes and then sprinting for 30 seconds that is to be repeated for say 15-20 minutes.
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Those who have slimmed down can stagger their food intake by consuming high calories (say 1000 or more) for two days and fewer calories for the next three days. Lowering calorie intake for a period will make your body cling on to some fat. Hence, by raising calorie intake for a temporary period before lowering it will increase the metabolic rate which is responsible for burning fat.
When eating high calories do not indulge in the wrong kinds of food, instead eat the proteins, fats and carbs of your regular diet, just more than normal. This way you can lose that few remaining pounds of fat all while retaining your current physique. Note, that this only works for people who are already lean and is not meant for overweight beginners.
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Water is a basic requirement in the actual fat-burning process within our bodies. Hence, it makes sense to drink plenty of water to help your body efficiently burn fat quickly. Those who are overweight or are living in hot places need to drink even more water.
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Weight training is crucial for fat loss since it builds up muscles that burn fat practically all day long. It also increases your strength and conditions your body for more advanced training like HIIT. Even basic strength training generates certain hormones that burn and reduce fat content in the body. Having more muscles means the chances of losing body fat is higher.
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Never drink alcohol when pursuing a fat loss program as it adds empty calories and even decreases the testosterone levels for nearly 24 hours. Testosterone induces the fat burn process for energy and alcohol consumption will severely impede this.
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