Losing fat is not a big science. Now we will share the 8 rules for the rapid loss of fat from the body. These are rules that you need to follow in the correct sequence to achieve the required results.
That’s right. You need to take about 500 calories less than your body can spend, because if you make a calorie deficit, no matter intense training you have, you cannot lose fat. It is very important the intake of calories on weekends to climb from 500 to 700. This is required so you can run prevent the slowing of your metabolism.
- Watch the results in front of a mirror, not on the scales.
Be more concerned about how you look and not the results you see on the scale. The reason for this is that if you are exercising with weights, you will get ascending to muscle and as a result will not notice big changes when you stand on the scales. Therefore be concentrated on the exterior and stop watching your body weight.
- Concentrate on weight training for fat loss.
Yes, you read correctly. Although most heard and most used sentences are “will lose fat with cardio training and then go to increase muscle mass.” This is not the best way to achieve your goal. The reason for this is that, using cardio as main source of exercise, you will in parallel lose both fat and muscle. Lean muscle is the most desirable outcome but it certainly cannot be reached with cardio training and diets.
- If you can, start with morning exercises on an empty stomach.
The professionals most want their morning exercise on an empty stomach, because it is the quickest way to lose fat. The reason for this is that glycogen in the body is already exhausted during the night, because the body relies on melting fat for energy. In addition you will have enough time in the day to rest, recover, nutrition and let the muscles grow. If however you do not have time for this weight training, try 20 minutes aerobic activity or 5-10 minutes abdominal exercises
- Eat smaller amounts of several meal a day.
The biggest mistake is that when bodybuilders will start with cardio exercises and you only have 1-2 more meals throughout the day. Again this is the same path that you will lose muscle mass and metabolism will slow down. Right way to this is with regular 5-6 well balanced meals a day but in smaller quantities. Studies have shown that it is necessary to enter (40% – 45%) of carbohydrates (40% – 35%) protein and less than (20%) fat. This is the optimal way to keep the level of insulin and blood sugar in perfect control. All this will lead to muscle growth and fat loss.
- Water is your capital and main drink.
Many bodybuilders are oblivious to the fact that juices, soda and other carbonated drinks contain calories. Therefore, avoid all drinks and concentrate on consuming more water. This will get the following benefits:
You will reduce your appetite, because water helps in controlling appetite. Sometimes when you feel hungry after a good meal, it is your indicator that you need water.
Drinking cold water will speed up your metabolism.
Not enter unnecessary calories because water contains no calories.
- Be prepared, choose your meals before.
One thing that totally kills exercisers who are on a diet is going to work. The culprit for this is the only (certain) time for a meal when you are at work. If you have no previous preparation plan of your meals, fastest solution is usually found in many fast foods.
For this there are many reasons and some of these is the lack of sleep that increases your hormone cortisol, which is a hormone that creates new fat loss and stimulates the muscles, thereby reducing natural testosterone levels (which should be at a high level during the diet). Hence the necessity of sleep 7-9 hours.