10 things you need to know to lose body fat
Wanting to lose weight is too broad a claim. In almost all cases, what you really want is to lose body fat. It is just layer more attractive excess of sweet fat that hides your body! The use of drastic weight loss methods are sacrificing their precious muscle mass, making them sought (and feel) hungry and weak. This is certainly not a desirable outcome for women, either!
Therefore, we must lose body fat while preserving existing muscle to reveal a fantastic figure. Here are 10 essential tips to help you achieve that beach body you deserve!
1. Do not hunger
To lose body fat, you should eat less than what is burning. In other words, you must have a calorie deficit.
Experiment with your diet to find maintenance calories, ie the amount of calories needed to maintain your current weight. When you think you’ve found, cut 500-800 calories a day. Cutting calories to dangerously low levels will lead to loss of muscle with fat stay where you are! Use a calculator to estimate a good starting point.
2. Beware Cardio
With its feed point, cardio can accelerate the burning of fat by using more calories. However, let go actually hurt your progress. Excess calorie intense cardio in a catabolic show can transform your body, lose muscle over fat. This will also make you feel exhausted, tired and flat!
To lose body fat as fast as possible, use cardio, but limited to a maximum of 3 sessions per week x 30 min.
3. Start weight
Yes, absolutely, weight lifting is really a great way to boost fat loss! It is a common misconception that can not be used to build muscle. In this case, it can be used to maintain muscle mass and burn a significant amount of calories.
For best results the routine reflect popular bar ( “strong”) hoists. These body movements involve most muscles at once and burn fat like a knife through butter!
4. Check your Carbohydrates
Low carb is not the answer for everyone. However, many can benefit from reducing carbohydrates and boost / fat proteins. But depriving yourself of carbohydrates for too long can lead to loss of muscle mass and overall feel lifeless. Manipulate carbohydrates, especially before and after your workouts for best results!
5. given time to transform
Do not set unrealistic expectations; otherwise, his impatience will force drastic measures. Depending on the amount of body fat you must lose, commit to at least 3 months of commitment to the cause. You seem like a different person!
Make sure you keep track of your caloric intake, weight, and before / after photos.
6. Eating a grapefruit before bed
Now this may seem like one of those false allegations, however, medical studies have actually found reasons ability to increase metabolism grapefruit. Try pressing or eat grapefruit fresh every night before bed!
7. Are you hungry? Good!
If you are a good diet will be hungry at once. If not, something went wrong in the calorie department. If you plan to severely restrict calories and suddenly do not feel hungry, your metabolism has slowed. However, a faster metabolism your side to help in fat loss efforts is needed.
You should feel moderately hungry when you wake up and between meals, but not excessively. A week “cheat meal” can be used to boost your metabolism!
8. Be careful with the volume of weight training
Weight training is a double-edged sword. Yes, it helps preserve muscle mass while dieting, but you do not want to over train or injury. When you’re in the gym, working on maintaining your strength levels and push gently. You should not make additional games, he will fail or go more than 3 times a week!
9. Get enough rest
Dieting may affect sleep; It may be more difficult to sleep if you feel a little hungry. However, 8-10 hours of quality sleep per night is vital, many of the process of fat loss occurs during this period.
Consider taking a melatonin supplement to help sleep. Otherwise, you could save a small snack dense carbohydrates like oats, because before bedtime. As long as your total daily calories under control, it will not hurt progress!
10. 3 drinks to boost your metabolism and lose body fat
If you can drink three glasses for only 99% of the time, you will be able to lose more body fat faster than ever.
1. Coffee – Caffeine increases metabolism and helps you feel full of energy
2. Green tea – contains many beneficial antioxidants that support weight loss
3. Water – essential for all bodily functions, but also increases metabolism