If you were to ask any online search engine how to lose weight you would likely be met by a world of over-complicated, conflicting information. Likewise, in the real world many trainers will tell you so many different opinions that fat loss can occasionally come across as a fine art or rocket science.
The good news is you're not alone in your problem. In fact, well over half of the gym population in the UK and USA have no idea how to drop unwanted body fat, such is the level of confusion surrounding this controversial topic.
Yet despite the masses of people looking for an answer to this problem and the countless so-called miracle fixes to it, it remains one of health and fitness' biggest troublesome areas. There are a few things you can do right now, today, in order to fire up your body for a new healthy way of life, dropping unwanted body fat levels and keeping them down forever.
The four rules to fat loss are as follows:
1. Increase your protein intake right now.
2. Do not follow the trend of cutting out carbohydrates and fats from your diet.
3. Get in your barn and find those old dumbbells. Lifting weights is highly recommended.
4. Replace long aerobic exercise with short HIIT workouts.
An increase in your protein intake will work wonders for your body - particularly those who have fat loss goals in mind. Many people unfairly label protein, and particularly whey protein supplements, as a nutrient for people who want to get big and muscular. This is completely false, of course. Protein is your best friend when you are trying to cut down body fat levels. Eat around 1.5g per kilo of your body weight. So an 80kg person would eat around 160g protein on a daily basis.
This will do you no good, of course, if you then fall for the commonly made mistake of avoiding fat and carbohydrate based foods. This misconception was first made popular in the early 2000's by celebrity diets who believed that cutting these two vital nutrients would lead to quicker weight loss. It did, but at a very high price. Individuals often felt very ill and then piled on any pounds they had lost the moment they went back to eating a regular diet. An eating plan high in protein, moderate in carbohydrate and quite high in healthy fats is a perfect match here.
Next, it is time to dust off those old dumbbells in the garage and start lifting them on a regular basis.
That's right, lifting weights is actually excellent for losing body fat! Do not buy into the myth that you should only lift the iron if you want to look like a muscle-bound monster. Not only is is a proven fat loss method, it will also help you to sculpt lean muscles below the surface of your skin, allowing you to achieve the type of lean, toned physique which most people are striving for.
If you have never previously trained with weights at all then you should be able to enjoy fabulous results by hitting a three day program each week. Try to focus on full body workouts, beginning with the safety of the resistance machines in your local gym before moving on to free bar work when you feel confident enough to do so.
The other important aspect of any effective fat loss program is, of course, cardiovascular exercise. Just as many people wrongly believe that lifting weights won't aid fat loss, many people also wrongly believe that the way to build a better body is to spend two hours per day jogging on the treadmill. High intensity interval training, otherwise known as HIIT for short, allows you to complete your cardiovascular work in far less time and has been proven to burn more than six times the body fat of a much longer aerobic workout.
A combination of HIIT with a targeted resistance training routine is definitely a move in the right direction if you are learning how to lose weight that you can keep off forever once it is gone. It's easy to progress, unlike steady state cardiovascular routines, and it offers a much needed dosage of variety into your training sessions.
The good news is you're not alone in your problem. In fact, well over half of the gym population in the UK and USA have no idea how to drop unwanted body fat, such is the level of confusion surrounding this controversial topic.
Yet despite the masses of people looking for an answer to this problem and the countless so-called miracle fixes to it, it remains one of health and fitness' biggest troublesome areas. There are a few things you can do right now, today, in order to fire up your body for a new healthy way of life, dropping unwanted body fat levels and keeping them down forever.
The four rules to fat loss are as follows:
1. Increase your protein intake right now.
2. Do not follow the trend of cutting out carbohydrates and fats from your diet.
3. Get in your barn and find those old dumbbells. Lifting weights is highly recommended.
4. Replace long aerobic exercise with short HIIT workouts.
An increase in your protein intake will work wonders for your body - particularly those who have fat loss goals in mind. Many people unfairly label protein, and particularly whey protein supplements, as a nutrient for people who want to get big and muscular. This is completely false, of course. Protein is your best friend when you are trying to cut down body fat levels. Eat around 1.5g per kilo of your body weight. So an 80kg person would eat around 160g protein on a daily basis.
This will do you no good, of course, if you then fall for the commonly made mistake of avoiding fat and carbohydrate based foods. This misconception was first made popular in the early 2000's by celebrity diets who believed that cutting these two vital nutrients would lead to quicker weight loss. It did, but at a very high price. Individuals often felt very ill and then piled on any pounds they had lost the moment they went back to eating a regular diet. An eating plan high in protein, moderate in carbohydrate and quite high in healthy fats is a perfect match here.
Next, it is time to dust off those old dumbbells in the garage and start lifting them on a regular basis.
That's right, lifting weights is actually excellent for losing body fat! Do not buy into the myth that you should only lift the iron if you want to look like a muscle-bound monster. Not only is is a proven fat loss method, it will also help you to sculpt lean muscles below the surface of your skin, allowing you to achieve the type of lean, toned physique which most people are striving for.
If you have never previously trained with weights at all then you should be able to enjoy fabulous results by hitting a three day program each week. Try to focus on full body workouts, beginning with the safety of the resistance machines in your local gym before moving on to free bar work when you feel confident enough to do so.
The other important aspect of any effective fat loss program is, of course, cardiovascular exercise. Just as many people wrongly believe that lifting weights won't aid fat loss, many people also wrongly believe that the way to build a better body is to spend two hours per day jogging on the treadmill. High intensity interval training, otherwise known as HIIT for short, allows you to complete your cardiovascular work in far less time and has been proven to burn more than six times the body fat of a much longer aerobic workout.
A combination of HIIT with a targeted resistance training routine is definitely a move in the right direction if you are learning how to lose weight that you can keep off forever once it is gone. It's easy to progress, unlike steady state cardiovascular routines, and it offers a much needed dosage of variety into your training sessions.
About the Author:
About the author: Get expert facts on how to lose weight with sought-after personal trainer Russ Howe PTI. South Shields personal trainer posts new tips to his exercise and dieting blog every week for his followers.
0 comments:
Post a Comment