Fat Loss Tips
April 9, 2009
Now that you have decided to lose the excess fat on your body, take a look at this article for ways to go about losing fat.
The first step is setting a realistic goal for yourself. Without a goal, you will have no direction and no path to follow. When losing weight, you have to be honest with yourself.
You cannot set a goal and then either ignore it or go about reaching your goal lackadaisically. You need to be specific with your goal and write it down.
Keep a weight loss journal to track your progress and remind yourself of your goal. Step one to losing weight is to stop dreaming about it and start doing it.
The second tip to losing weight is very simple: you must drink water. Water is more important to your body than food, but do not starve yourself when trying to lose weight.
Try to drink about one gallon of water a day. Keep a bottle of water with you during the day.
Water flushes toxins and waste out of your system and keeps your body hydrated. You may have to go to the bathroom more, but it will be worth it in the end.
The third tip to losing weight is to watch what you eat, how you eat and when you eat. Forget about eating three square meals a day.
Instead, aim for five-to-six smaller meals that combine predominately protein with moderate amounts of carbohydrates and fat.
By eating many small meals a day, your metabolic rate is kept in constant action and consistently works to burn the food that you are consuming.
When you only eat three meals a day, your body holds onto the nutrients and burns them at a slower rate because it does not know when it will get its next meal for energy.
Therefore, the food is stored in reserve on your body as fat. Each meal that you eat should be high in protein because protein is the building block for muscles.
You should include a moderate amount of carbs for energy and a limited amount of fat for energy and protection. Your food intake should break down as follows: 50% protein calories, 40% carbs calories and 10% fats calories.
Fourth, cardio exercise is important to burning calories and fat. You should consider doing twenty to thirty minutes of cardio exercise at least four times a week. When doing cardio exercise make sure that your heart rate is up.
Alternate between walking briskly and running to change your heart rate and increase your metabolism. When your metabolic rate has increased, you are able to burn calories even when your body is at rest.
Break your cardio activities up. Instead of doing thirty minutes of cardio, break it down into two fifteen-minute sessions. This is a form of interval training and it will also reduce the boredom of cardio exercise.
Along with cardio exercise, you will also have to do weight training three to four times a week.
Weight training does not burn fat but it does build muscle. The more muscle your body has, the more calories it will burn to maintain the muscle’s status.
As your lean muscle mass increases, you will be able to burn calories even in your sleep. As you get used to the weights you are using, bump them up to the next level. Work no more than two muscles groups per weight training session.
It may be a pain, but you need to keep track of the calories that you are consuming. Once you know your daily caloric intake, try to reduce it by about 200 calories a day. This amount will vary per person.
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Thank you. Interval training is the most effective form of cardio there is. I tell my people this all the time.