When it comes to the world of fitness, most people cannot tell you how to lose weight and prevent it from piling straight back on the moment you come off your healthy eating routine. In today's post you will discover why it's not rocket science.
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.
Yet despite the masses of people looking for an answer to this problem and the countless so-called miracle fixes to it, it remains one of health and fitness' biggest troublesome areas. There are a few things you can do right now, today, in order to fire up your body for a new healthy way of life, dropping unwanted body fat levels and keeping them down forever.
The four rules to fat loss are as follows:
1. Get more daily protein in to your diet.
2. Avoid cutting out nutrients like carbohydrates and fats.
3. Start weight training in your local gym.
4. Ditch long cardio sessions and incorporate HIIT.
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.
Weight training is probably the most underrated tool at your disposal in your gym facility.
That's right, lifting weights is actually excellent for losing body fat! Do not buy into the myth that you should only lift the iron if you want to look like a muscle-bound monster. Not only is is a proven fat loss method, it will also help you to sculpt lean muscles below the surface of your skin, allowing you to achieve the type of lean, toned physique which most people are striving for.
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.
If your cardiovascular sessions are overly long and drawn out, there is another way to get more out of them without boring yourself to death on the treadmill. I am talking, of course, about high intensity interval training. This proven method has been around for over 20 years and is proven to be much more effective and time-friendly than regular aerobic cardiovascular exercise, although it has only really reached the mainstream in the last 10 years.
If your goal is to learn how to lose weight and maintain your new results into the long-term, combining a high protein, high fat, moderate carbohydrate diet with a combination of high intensity interval training and resistance based training is currently by far the most effective way to do so.
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.
Yet despite the masses of people looking for an answer to this problem and the countless so-called miracle fixes to it, it remains one of health and fitness' biggest troublesome areas. There are a few things you can do right now, today, in order to fire up your body for a new healthy way of life, dropping unwanted body fat levels and keeping them down forever.
The four rules to fat loss are as follows:
1. Get more daily protein in to your diet.
2. Avoid cutting out nutrients like carbohydrates and fats.
3. Start weight training in your local gym.
4. Ditch long cardio sessions and incorporate HIIT.
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.
Weight training is probably the most underrated tool at your disposal in your gym facility.
That's right, lifting weights is actually excellent for losing body fat! Do not buy into the myth that you should only lift the iron if you want to look like a muscle-bound monster. Not only is is a proven fat loss method, it will also help you to sculpt lean muscles below the surface of your skin, allowing you to achieve the type of lean, toned physique which most people are striving for.
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.
If your cardiovascular sessions are overly long and drawn out, there is another way to get more out of them without boring yourself to death on the treadmill. I am talking, of course, about high intensity interval training. This proven method has been around for over 20 years and is proven to be much more effective and time-friendly than regular aerobic cardiovascular exercise, although it has only really reached the mainstream in the last 10 years.
If your goal is to learn how to lose weight and maintain your new results into the long-term, combining a high protein, high fat, moderate carbohydrate diet with a combination of high intensity interval training and resistance based training is currently by far the most effective way to do so.
About the Author:
About the author: Receive proven advice on how to lose weight from top personal trainer Russ Howe PTI. South Shields personal trainer posts fresh content to his workout and dieting blog weekly for his fans.
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