Believe it or not, losing a little or a lot of fat goes hand in hand with virtually the same concept – consistent dieting combined with cardiovascular exercise and strength training. This is how the professionals do it, and it works. If you are overweight, you may be hesitant to start a weight training program, but the benefits far outweigh any reservations you may have.
Weight training improves your fat loss by increasing your muscle mass and more muscle means more calories burned (faster metabolism). It also gives your skin a more tone, tight appearance, lowers your blood pressure, strengthens your bones, improves your agility, increases your flexibility, strengthens your immune system, and gives you more energy and a brighter outlook on life. If you have a high level of body fat, or if you have never been able to successfully lose fat, you should consider trying a complete, well-rounded program that not only focuses on diets but also includes adequate cardiovascular activity and strength training.
If you are already very muscular, and you just won’t lose a bit of body fat, then a fat loss program that includes regular cardiovascular activity and strength training is perfect for you. The best way to get ripped and maintain as much muscle as possible is to eat slowly.
The truth is that when you’re on a low-calorie diet, your body would rather use muscle tissue as fuel than excess body fat. So, the slower you lose weight, the more likely you are to lose fat and no muscle. Ideally, you should aim for no more than 1 pound – 1.5 pounds per week that’s it. If you are obese, you should try not to lose more than 1% of your body weight per week. More than that and you are sacrificing muscle.
Women tend to lose fat less quickly than men, but don’t let this discourage you. Women simply store fat more efficiently than men, because it is necessary during and after pregnancy. As your body fat level decreases, you will notice that fat loss is reversed from how it was done. So, the most recent fat gains will go off first, while the old fat that has been there for a while will take the longest to lose.
The hardest fat to lose usually concentrates around the waist, abdomen, and lower back for men, and the top of the thigh and buttocks, the area for women. The fat in these areas is the most difficult to eliminate. This type of fat is difficult to lose because of the low blood flow in these areas hinders fat mobilization. So, if the fat cannot be moved in the bloodstream to be used as fuel, those love handles will never go away.
That’s why thermogenic supplements help to improve fat loss – they increase circulation in these hard to reach areas and mobilize the stubborn fat.
Remember, you can’t reduce spotting!
What I mean with this is that you can not choose and the areas you would like to lose the fat and do exercises that work those areas expect the fat just magically disappear into those areas. Your body does not work that way. The only way to reduce the amount of fat in certain key areas is by lowering your total body fat level.
If you lose fat, it will disappear everywhere in your body, not just in specific areas. If you follow a complete diet and weight training program for at least 12 weeks, you will begin to see dramatic changes with your body, and I’m not just talking about the obvious physical changes, I’m also talking about the psychological and physiological changes.
You can expect lower body fat (of course), increased muscle mass, increased metabolism, increased sense of well-being, more energy, lower bad cholesterol, increased good cholesterol, reduced risk of heart disease, deeper, more restful sleep, and most importantly, increased self-confidence.
To be successful, your fat loss program must include the following:
* A calorie-restricting diet, where you should eat no less than 12x and no more than 15x your LEAN bodyweight in calories.
* Regular cardiovascular activity for at least 30-45 minutes 3-4 times a week. Some recommend a moderate pace, while others recommend a vigorous pace – it doesn’t matter as long as you’re exercising.
* Weight training.
* Supplement your diet with vitamins, minerals, and amino acids. Vitamin C, L-glutamine, and a good multivitamin are the most important.
* Sufficient fat in the diet, including high levels of essential fatty acids (Omega-6 and Omega-3).
* Check your progress regularly. If you don’t keep track of your progress, you won’t know if your diet program is working! Looking in the mirror or simply trusting the scale is NOT enough.
* Finally, make sure that the program you choose is compatible with your lifestyle and schedule.
You may have the largest program in the world, but if you can’t implement it, it’s worthless. Thousands of fat loss diets and workouts will work, but the hard part is finding a program that works for you and the specifics of your diet and schedule constraints.
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