REDUCE YOUR BODY FATS IN ONE WEEK
Focusing on lowering your overall weight is a good idea when you’re trying to be healthier, but if you can pinpoint that you’re losing fat instead of muscle mass that can be an even better indication of whether you’re getting fitter.Your levels of body fat are very important because there’s lots of evidence that people who have a very high percentage of body fat are more at risk of things like metabolic syndrome and diabetes
Reducing Body Fat with Exercise
Increase your aerobic activity level. Put together an aerobic exercise routine that will work in conjunction with your diet to cut body fat. Together, aerobic exercise and diet have been shown to be one of the best combinations to reduce body fat.
- it's recommended to include at least 150 minutes of aerobic activity each week that's just 20 minutes every day. To speed the reduction of body fat, it's suggested to work out for longer up to 60 minutes daily.
- Include a wide variety of aerobic exercises like: walking or jogging, running, biking, dancing, swimming, martial arts or boxing and using the elliptical. Choose activities you enjoy, as this will really make you more likely to stick with it.
- If you're just starting out with exercise, start by building upon your current activity regimen.
- Whether you opt for low impact exercises such as swimming or walking, or a more intense routine like kickboxing or weight training, aim to work out for at least 30 minutes.
If you're severely overweight, it is probably best to start your fat-burning phase with low-intensity aerobics and weight training, to ensure your body is not placed under undue stress at this early stage. When significantly overweight (over 25 percent body fat in males and 30 percent in females), it is best to work moderately as a way in which to gradually ease into a higher-intensity program.Moderate aerobics are likely to burn a greater amount of body fat if the intensity is kept at around 70 percent of maximum heart rate, and taken beyond the 30-minute mark (with one hour being the eventual goal).With weight training, high repetitions with moderate weights would work best for an obese client during the initial stages of training. It is important to remember that lower-intensity weight training and aerobics should both be done in the same program to maximize results.Walking is a perfect, low impact aerobic activity for anyone who is obese. For weight training, all body parts should be targeted with basic exercises that work larger muscles.You should probably also dedicate yourself to one of the Weight Loss Workout Plans in Bodybuilding.com BodyFit Elite. The plans are guided by professionals and offer detailed workout and nutritional assistance for anybody looking to lean out while improving their overall fitness.
Make fruits and vegetables a priority in meals. In addition to lean protein, make a large part of your meals and snacks vegetables. You will also want to eat plenty of fruit. These foods are very nutritious and contain a lot of healthy nutrients your body needs.
- It's generally recommended to consume about five to nine servings of fruits and vegetables each day. Aim for one to two servings of fruit and the rest should be vegetables.[7]
- Also, when you're choosing foods from these groups, try to choose items that are brightly colored or darkly colored. These foods are typically more nutrient-dense meaning they contain higher amounts of vitamins, minerals and antioxidants.[8] For example, choose kale over iceberg lettuce.
- Try using vegetables creatively. Try them raw with a dip or in a salad, sauté them on the stove, cook them in a soup, roast them in the oven, grill them outside, or hide them in a smoothie or in spaghetti sauce and serve over spaghetti squash
Go to bed earlier. Many people do not get adequate sleep. Sleep is important for a variety of bodily functions including weight management. Go bed to earlier to get more sleep to help reduce your body fat levels.
- It's recommended to get between seven and nine hours of sleep each night. You may need to go to bed earlier and wake up a little later (if possible) to help you increase the amount you sleep each night.
“Your levels of body fat are very important,” says Lawson, “because there’s lots of evidence that people who have a very high percentage of body fat are more at risk of things like metabolic syndrome and diabetes.
Get more sleep
Getting in a good night sleep and feeling rested is vital for a multitude of health reasons, including fat loss. Studies show that experiencing quality sleep is essential in balancing your body’s hormones, and hormones are what keep your metabolism in check. Lack of adequate sleep triggers a cortisol spike. This stress hormone tells your body to conserve energy and hold onto fat.Sleep helps regulate your metabolism by giving your body time to recalibrate overnight, while lack of sleep can negatively impact glucose levels and lead to food cravings (especially for refined carbohydrates) throughout the day. Rest is also crucial for building muscle after exercise, so be sure to take your sleep seriously.
Drink Healthier Beverages
Swapping out sugar-sweetened drinks for some healthier selections is one of the easiest ways to increase fat burning.
For example, sugar-sweetened beverages like soda and juice are packed with calories and offer little nutritional value.
Alcohol is also high in calories and has the added effect of lowering your inhibitions, making you more likely to overeat.
Studies have found that consuming both sugar-sweetened beverages and alcohol is associated with a higher risk of belly fat.
Limiting your intake of these beverages can help reduce your calorie intake and keep your waistline in check.
Instead, opt for calorie-free beverages like water or green tea.In one small, 12-week study, drinking 17 ounces (500 ml) of water before meals increased weight loss by 4.4 pounds (2 kg), compared to a control group
For instance, one study in 12 adults showed that green tea extract increased fat burning by 12% compared to a placebo.
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