Following the advice below will help you burn body fat quicker and more efficiently, allowing you to reach your goals. Remember, effective fat burning is a combination of exercise and sensible eating. Making adjustments to either one or both will accelerate your results.
Having too much body fat is 95% of the time due to overeating, lack of exercise and low willpower. However, in a few cases, it can be attributed to hormonal imbalances and thyroid problems. Feeling tired and exhausted are typical symptoms related to these conditions. This is especially noticeable when calories are reduced. Suppose you are experiencing these symptoms and you are finding it difficult to lose body fat even when exercising frequently and reducing your calorie intake. In that case, you could be suffering from a thyroid problem. If this is the case, visit your doctor and ask for a blood test to confirm it. If this is not the case, you will need to review your calorie intake and exercise program further.
Reducing your calorie intake is only part of the equation. If you reduce your calories, then it’s vital that what you eat is of good quality and gives you the nutrients your body needs. Fats and carbohydrates are usually the key targets when reducing calories; however, it’s still important to have these in your diet. When making reductions make sure that you reduce carbohydrates containing simple sugars such as glucose, maltose and sucrose; these are the ones you will find in sweets, cakes, biscuits and other processed foods. Eating this type of food will cause a rapid increase in blood sugar levels which in turn causes insulin spikes. Excess insulin promotes fat storage, and this is something you want to avoid. It’s crucial that when eating carbohydrates, they are of the complex kind such as brown rice, root vegetables, wholemeal pasta and oatmeal. This will prevent insulin spike and stabilize your blood sugar level.
The same goes for fats. Cut out processed foods that hide the harmful saturated fats and Trans fats. Foods like crisps, biscuits, pastry, processed meats and quick snack foods. However, it is vital that you still take in a reasonable amount of Essential Fatty Acids (EFAs). These are found in oily fish, seeds, nuts and pressed oils such as olive and flaxseed. About 15% of your diet should consist of essential fats. These fats can help speed up your metabolism, balance your hormones and promote optimum health.
Reducing your calorie intake below a certain level (approximately 1200 for a woman and 1800 for a man, calories per day) can be detrimental to your fat loss goal. This will signal to your body that you are starving. Your body’s response to this will lower your metabolic rate and switch from burning fat to burning muscle for energy. It’s your body’s natural reaction to hold on to its fat reserves if it thinks that you are starving. This is precisely the opposite too what we want to do. Muscle, unlike fat, actually burns calories, so preserving muscle is vital to fat loss. The key nutrient to building and maintaining muscle is protein. Getting enough protein in your diet is essential, especially if you are training with weights. You should eat a small amount of protein at every meal along with some carbohydrates and essential fats. The protein helps you to feel full, so you are less likely to snack on processed foods.
Resistance training with weights is a vital part of your exercise plan. Training with weights will improve your strength, fitness, posture, muscle tone and overall look. Along with adequate protein intake, it will help preserve and increase your lean body mass and reduce excess body fat. Make sure you do 3/45 minute sessions per week and exercise all major muscle groups over those three sessions. A well-designed exercise plan will consist of suitable cardio activity in addition to a weight training plan. Also, don’t forget to include time for warming up, stretching and warming down.
Do your Cardio training on alternate days to weight training or right after your weight training. Training in the morning before breakfast creates a calorie deficit, so at this time, you will be burning fat calories and not the calories from your last meal. The best forms of cardio are jogging, cycling, circuit training or walking. But make sure you perform it at an intensity that is sufficiently working your heart and lungs.
When carrying out any exercise program or routine, whether it is aerobic or resistance, then you must always warm up thoroughly before starting.
After completing your routine, carry out a series of stretches to help ease post-exercise muscle ache and prevent injury. This is best carried out when your body is well warmed up because your muscles are more elastic and stretch easier. Stretching muscles helps them to repair and grow quicker. More muscle means a higher metabolism which means burning more calories.