Tips to Lose Fat and Look Great

body fat

Anyone trying to lose that last 10 pounds can tell you that losing body fat is not the easiest of propositions. In fact, it always seems like the more persistent the person is, the more difficult the stubborn body fat is to lose. Hut whether your goal is to look good for the beach or to get into shape for a bodybuilding contest, losing excess body fat is perhaps the biggest incentive to train.

What Are the Most Effective Methods to Lose Weight?

For bodybuilding purposes, you need an extremely lean physique, while a nice “beach body physique can be achieved by smaller amount of fat loss. Of course, the most effective fat loss methods will depend on how fit you currently are, so you need to plan accordingly.

The following are some of the methods that you can use together or separately based on where you are starting from, and your goals. Later on, we we’ll share the specific steps you can take based on how much fat you have to lose.

Begin with Easy Workouts, and Gradually Ramp Up as you Lose More Fat

If you are severely overweight, then you should start with the low-intensity weight training and cardio to avoid putting too much stress on your body. Gradually increase the intensity of your workouts as you get used to the exercises and start losing fat.

Cardio: Moderate aerobics are more likely to burn a greater amount of body fat. Although moderate cardio (aerobics) are really effective in losing body fat, avoid working too hard. As a reference, you should be able to hold a conversation during the exercise. Start with 30-minute sessions and then work your way up to an hour. For overweight people, walking is also an effective, low-intensity cardio activity.

Weight Training: for best results, it’s best to do cardio along with weight training. But you don’t have to lift too heavy when starting out. Start with easier weights with high repetitions. Go for the basic exercises that workout your entire body.

Clean up Your Diet Over Time

To lose weight, you don’t necessarily have to cut your carbs out or go low fat. However, you need to make sure you get the right nutrients in the right amounts.

Fats: eating too much of a certain kinds of fats will make you gain weight. Cut back on the wrong kinds of fats, especially the trans-fats that are found in snack foods and baked foods. However, the good fats found in almonds, olive oil, and avocado are actually essential in your fat burning goals, and you can fill up in those instead.

Carbs: the simple carbohydrates, which are referred to as “bad carbs” are generally found in the same kind of foods that have bad fats; like sweets and snacks. Complex carbohydrates (good carbs) give you the energy you need without causing your body to store fat unlike what simple carbs do. Some sources of the good carbs include oats, beans, brown rice, and potatoes.

Fiber: this is a form of carbohydrate that’s commonly found in fruits, whole grain foods, and vegetables. Fiber is an important element in fat loss as it helps you to feel full, and eases the digestion of fat, pushing it through the digestive system to be eliminated. The recommended daily intake of fiber is 30g to 40g.

Mix your Cardio Sessions Up

Find a number of physical activities you like to do to get the most out of your cardio workouts. Such activities could be cycling, walking, swimming, or even dancing. Mix these up so that you don’t get bored, and since each activity will work out your body in a different way, it can effectively improve your fitness and help you to lose more fat.

Treatments

Needless to say there are a number of other ways that you can lose fat and one of the most common is liposuction. Liposuction can be a fast way to get your body into a good place and alongside some of the other tips on here can have fantastic long lasting effects.

Exercise Before Breakfast

Exercising the first thing in the morning or a fasted cardio has become popular among people looking to shed body fat. The idea is based on the fact that since you have used up much of your glycogen stores while you slept, your body will use up the store fat to fuel your activities. Be sure to give this a try to see if it will work for you.

In addition, working out in the morning is great as it will be easier to get it out of the way before your other plans get in the way. This makes it a great choice for procrastinators, or those who get “too busy to work out.”

High Intensity Interval Training (HIIT training)


 

HIIT is a specially designed form of aerobics that effectively strips the body off fat at a faster rate. Although it’s tougher than most of the other exercises, it’s very effective for those exercising at around the intermediate and advanced levels, and want to lose fat.

HIIT involves alternating periods of low and high intensity training instead of working out at the same pace the whole time. For instance, run fast for 30 seconds, walk for 2 minutes, and repeat this for 20 minutes.

For those that have been working out for a while now, and you are willing to take up a new challenge, check out this guide for all the details on how to get started with HIIT.

  1. Staggering Your Food Intake

Once you have become pretty lean and you are trying to get onto the next level, you can then try to stagger your food intake. This entails eating high calories (about 1000 calories above normal) for 2 days and then eating lower calories for the next 3 days.

After the low-calorie period, your body will tend to hold on to the fats, while raising the calories temporarily raises the rate of metabolism, burning more fat in the process. Keep in mind that the high-calorie days don’t invite you to eat all the manner of forbidden foods, no! eat healthy carbohydrates, proteins, and fats, only more that your normal intake.

Staggering your diet is usually ideal when you are trying to lose the remaining 5 to 10 pounds of fat until your reach your weight goals. So, you are in good shape to begin with. The high-calorie days can stall your weight loss if you are overweight, since your metabolism is probably not high enough to burn off the extra calories.

  1. Drink a Gallon of Water a Day

This is the easiest way to make sure you are losing fat as quickly as possible, since the process of burning the fat requires water to work. If you live in somewhere hot and you’re overweight, you might need more than a gallon.

  1. Weight Training

This is a perfect fat-loss activity, which although doesn’t necessarily burn more fat than cardio directly; build muscles that in turn burns fats all day long. The more muscles you have, the higher your chances of losing the excess body fat.

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