A recent survey in the fitness industry showed that almost 89% of gym members were struggling to understand how to reach their target body weight.
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.
They consist of:
1. Get more daily protein in to your diet.
2. Stop cutting out carbohydrates and fats.
3. Dust off some dumbbells and pick them up.
4. Replace long aerobic exercise with short HIIT workouts.
Increased protein intake has been well documented for it’s fat loss benefits. Protein has less impact on the body’s fat storage system than the other two nutrients, carbohydrate and fat, therefore it makes it the perfect snack throughout the day. You should be consuming around 1.5 grams of protein for every kg of your body weight.
Naturally, you will need to do more than just up your protein if you want to get results in a short period of time. Another move you should make is to stay well clear of the common trend to avoid carbohydrates and fats. Cutting out these vital nutrients from your diet is one of the worst mistakes you can make. Usually, celebrity diets are guilty of this mistake in a bid to shift pounds quickly. However, the key here is to remember that you aren’t just striving for weight loss – you are striving for fat loss. When you cut out carbohydrates and fats you end up losing muscle, as well as piling the pounds back on straight after your diet finishes.
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.
Those new to training can see great results by adopting a three day training program. Begin by adopting resistance machines into your plan which allow you to hit your full body in each session, before moving over to free weights and then adopting a more detailed four day program when you feel progress begins to slow.
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.
How To Lose Weight And Prevent It From Piling Straight Back On