Figuring out how to lose weight is one thing, but figuring out how to maintain it is another beast entirely. In fact, most people find that this issue is even more confusing that shifting those unwanted pounds in the first place.
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.
Despite the fact that it is one of the most asked questions in the fitness industry, losing unwanted weight remains one of the most confusing subjects. That is largely because it has become a multi-million dollar industry, with many instant fixes and gimmicks out there trying to cash in on your desperation. If you want results you can obtain and sustain, however, the facts are very, very simple.
They are:
1. Look to improve your protein intake.
2. Stop cutting out carbohydrates and fats.
3. Start weight training in your local gym.
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.
You can't expect to get very good results, however, if you are cutting out carbohydrates and fats from your routine altogether. There are many fad diets on the market which promise instantaneous results by telling you to avoid these nutrients as if they were the enemy of fat loss. It is incredibly unhealthy to live this way, and the body can only survive for so long before it begins shutting down due to a lack of these important nutrients. This results in individuals who pile on lots of rebound weight when they eat anything containing carbohydrates. An ideal fat loss diet should be high in protein, high in healthy fats and moderate in carbohydrates.
Now that your diet is finally on track, you will begin looking for ways to improve your existing exercise routine. Well, you can begin by heading into your barn and finding those old barbells and dumbbells you bought years ago.
As soon as people think about dieting, they couple that thought with cardiovascular exercise. For some reason, weight training is relegated to the status of afterthought, something which they later come to regret. Resistance training has been shown to burn considerably more body fat than steady state cardiovascular exercise, as well as helping you to take advantage of an increased protein intake and getting your muscles leaner for when you lose some body fat.
If you are just starting out in the gym, try using an approach to training which allows you to perform a full body resistance training session, either with free weights or resistance machines and cables, three times per week. Increase that frequency to four times per week a few months down the line.
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.
By working with a combination of interval training and a resistance training program tailored to your individual needs and areas of concern, you will be able to see much more productivity from your time in the gym. This comes despite the fact that you will probably now be in the gym for less overall time than those around you who seem to be getting less results. Couple that with a high protein, high healthy fat, moderate carbohydrate eating plan and your new healthy lifestyle is right on the mark.
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.
Despite the fact that it is one of the most asked questions in the fitness industry, losing unwanted weight remains one of the most confusing subjects. That is largely because it has become a multi-million dollar industry, with many instant fixes and gimmicks out there trying to cash in on your desperation. If you want results you can obtain and sustain, however, the facts are very, very simple.
They are:
1. Look to improve your protein intake.
2. Stop cutting out carbohydrates and fats.
3. Start weight training in your local gym.
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.
You can't expect to get very good results, however, if you are cutting out carbohydrates and fats from your routine altogether. There are many fad diets on the market which promise instantaneous results by telling you to avoid these nutrients as if they were the enemy of fat loss. It is incredibly unhealthy to live this way, and the body can only survive for so long before it begins shutting down due to a lack of these important nutrients. This results in individuals who pile on lots of rebound weight when they eat anything containing carbohydrates. An ideal fat loss diet should be high in protein, high in healthy fats and moderate in carbohydrates.
Now that your diet is finally on track, you will begin looking for ways to improve your existing exercise routine. Well, you can begin by heading into your barn and finding those old barbells and dumbbells you bought years ago.
As soon as people think about dieting, they couple that thought with cardiovascular exercise. For some reason, weight training is relegated to the status of afterthought, something which they later come to regret. Resistance training has been shown to burn considerably more body fat than steady state cardiovascular exercise, as well as helping you to take advantage of an increased protein intake and getting your muscles leaner for when you lose some body fat.
If you are just starting out in the gym, try using an approach to training which allows you to perform a full body resistance training session, either with free weights or resistance machines and cables, three times per week. Increase that frequency to four times per week a few months down the line.
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.
By working with a combination of interval training and a resistance training program tailored to your individual needs and areas of concern, you will be able to see much more productivity from your time in the gym. This comes despite the fact that you will probably now be in the gym for less overall time than those around you who seem to be getting less results. Couple that with a high protein, high healthy fat, moderate carbohydrate eating plan and your new healthy lifestyle is right on the mark.
About the Author:
About the author: Get expert facts on how to lose weight with sought-after physique coach Russ Howe PTI. South Shields physique coach posts fresh content to his workout and dieting blog every week for his followers.
No comments:
Post a Comment