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.
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.
Bizarrely, despite the number of people who claim to need assistance with this particular issue, we have reached a point of information overload. With too much information, much of it conflicting, many gym users have reverted back to trial and error methods and trying to figure things out for themselves. There are a few scientifically proven methods you can use.
They consist of:
1. Look to improve your protein intake.
2. Avoid cutting out nutrients like 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.
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.
Next, it is time to dust off those old dumbbells in the garage and start lifting them on a regular basis.
This may be a surprising addition to the list for many people, who falsely believe that weights are just for building big muscles. But weight training is among the most effective fitness methods to shift unwanted body fat. Not only will it help you to get leaner and fitter, the after-effect of your gym sessions will see your body's metabolism boosted for up to 14 hours - during which time you will burn a serious amount of 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.
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.
A combination of HIIT with a targeted resistance training routine is definitely a move in the right direction if you are learning how to lose weight that you can keep off forever once it is gone. It's easy to progress, unlike steady state cardiovascular routines, and it offers a much needed dosage of variety into your training sessions.
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.
Bizarrely, despite the number of people who claim to need assistance with this particular issue, we have reached a point of information overload. With too much information, much of it conflicting, many gym users have reverted back to trial and error methods and trying to figure things out for themselves. There are a few scientifically proven methods you can use.
They consist of:
1. Look to improve your protein intake.
2. Avoid cutting out nutrients like 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.
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.
Next, it is time to dust off those old dumbbells in the garage and start lifting them on a regular basis.
This may be a surprising addition to the list for many people, who falsely believe that weights are just for building big muscles. But weight training is among the most effective fitness methods to shift unwanted body fat. Not only will it help you to get leaner and fitter, the after-effect of your gym sessions will see your body's metabolism boosted for up to 14 hours - during which time you will burn a serious amount of body fat!
Today's clip on how to lose weight details five extensively researched fat loss tips for you.
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.
A combination of HIIT with a targeted resistance training routine is definitely a move in the right direction if you are learning how to lose weight that you can keep off forever once it is gone. It's easy to progress, unlike steady state cardiovascular routines, and it offers a much needed dosage of variety into your training sessions.
About the Author:
Today's writer: 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 every week for his followers.
0 comments:
Enregistrer un commentaire