lose body fat

Want Effective Ways To Lose Body Fat? Try These

Trying to lose body fat is not easiest thing to do; if you’ve ever tried to drop that last ten pounds you’ll understand that all too well. Often it as if the more a person pushes themselves, the harder the body fat clings to them.

 

Whether your goal is to look your best in clothes, better health, or to get in great shape for a bodybuilding contest, fat loss is probably the paramount reason to train. After all, whatever size or fitness level you are, firm and toned is something most people aspire too. 

So the question is, how much body fat is needed to be lost to get toned definition, and in particular around that all so important abdominal area? Well, it really depends on the individuals goals…..So let us examine the most effective ways the severely overweight through to the advanced trainer can lose unsightly body fat.

 

 

THE BEST FAT-LOSS METHODS

The methods outlined here can be used together or separately, it all depends on the personal goals, or the fat-loss stage a person is at. Guidelines will be given below.

 

 

EXERCISE MODERATELY ALONG WITH WEIGHTS & AEROBICS, INCREASE GRADUALLY AS FAT IS LOST

In the case of extreme obesity, it is best not to push your body too fast too soon. Begin your fat-burning phase with weight training and low-intensity aerobics, this helps to ensure the body isn’t put under undue stress at this stage. If significantly overweight (over 25 percent body fat in males and 30 percent in females), this method works as good way to ease bit by bit into a program with higher-intensity.

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“MODERATE AEROBICS TEND TO BURN A GREATER AMOUNT OF BODY FAT.”
If the intensity is kept at around 70 percent of maximum heart rate, and taken beyond the 30-minute mark (with one hour being the eventual goal), moderate aerobics can burn a greater amount of body fat.

The best work out routine for someone who is significantly overweight would be high repetitions, weight training and moderate weights. It’s also important to note that for maximum results lower-intensity weight training and aerobics should both be done in the same training program.

When it comes to a ideal, low impact aerobic activity for anyone who is obese, few things beat walking. It targets all body parts, and works the larger muscles. What makes walking so beneficial is that fact that it’s low stress and can be placed into a routine easily. Just replacing travels in the car, taking the elevator, or simply volunteering to take the dog for a walk, can all be incorporated into a training regime.

 

 

BIT BY BIT CUT BACK ON BAD FATS, WHILE STRATEGICALLY CUTTING BACK ON CARBOHYDRATES

It has been proven that if taking in the wrong kinds of fat increases weight gain. Bad fats increase inflammation, impair liver function and add inches to the waist line, and the body will typically burn carbohydrates for fuel and use protein for repair, so these bad fats are left to create gains and do damage to the body. So it best to cut back on bad fat while increasing the good types of fat.

Good fats like omega-3 and omega-6 fatty acids are actually fat-burning, as they increase metabolic function (this is the rate in which the body uses stored energy). It’s for this reason there use should be encouraged on a day to day basis.

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“TO MAXIMIZE FAT BURNING USE COMPLEX CARBOHYDRATES AS THESE HELP STIMULATE THE METABOLISM.”

When you carb cycle (only eating carbohydrates at certain times to achieve a fat-burning effect) you will naturally lose more weight – and fat. Complex carbohydrates such as beans and sweet potato generally increase fat-burning because they stimulate the metabolism without causing a flood of insulin, which creates more fat storage.

Complex carbs also include brown rice, oats and squashes, which use in diets keeps the fat burning at its optimum. On the other side, simple-sugar carbohydrates are to be avoided during a fat loss phase, due to their large insulin spike and subsequent fat gains. Also, simple sugars tend to be higher in calories.

On the subject of essential carbohydrates, fiber is up there. It can be found in wholegrain, legumes, leafy greens and certain fruits and vegetable. High fiber foods are crucial in fat loss as they increase the feelings of fullness and also do a great job of pushing that fat out of the body to be eliminated.

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So when is the best time to eat complex carbohydrates to lose body fat? The optimum time would be before 6:00 p.m. The simple carbohydrates are best to be eaten directly after training, since the body is more likely to store them as glycogen, instead of fat, at this stage. In general, for better health, its recommended that you should have at least 30 grams of fiber a day. If your looking for increased fat loss, add another 10 grams to that.

 

 

MIX UP THOSE AEROBIC SESSIONS

One of the ways to drop of the bandwagon, and stop training altogether is boredom. To stop this, try mixing it up a little and do a wider range of aerobic activities. When your aerobic activities are varied, they also have differing fat-burning effects. This combined will stimulate the metabolism to greater heights, therefore upping the ante on fat loss.

 

 

TRY EXERCISING AEROBICALLY FIRST THING IN THE MORNING OR AFTER YOU WEIGHT TRAIN

The idea behind training  first thing in the morning, or after weight training, is that it will stimulate greater gains in fat loss. What happens is that glycogen stores are depleted around these times, meaning that fat is used more directly for fuel. In a lot of peoples cases, this has been a good fat burning strategy to use. However, some argue that they don’t believe it makes any difference. Either way, the only way you will know if it works for you is by trying it out.

HIIT TRAINING

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“HIIT (HIGH INTENSITY INTERVAL TRAINING) AN ADVANCED FORM OF AEROBICS WHICH STRIPS BODY FAT AT A FASTER RATE.”

If you want to strip body fat at a accelerated rate then  HIIT (High Intensity Interval Training) is a great way to do it. This isn’t for everyone, and is quite demanding on the body, so HIIT is the more effective fat-loss methods for the intermediate to advanced fitness levels.

So what does it actually involve? HIIT is basically training at high intensity (near maximum) for a series of intervals, before backing off to a lower work rate. The intervals last anywhere between 10 to 30 seconds, the entire session may only last 20 minutes, depending on the stage (both in terms of fat storage and fitness level).

For example, a HIIT session could be the following:

Two minutes of walking followed by fast running for 30 seconds, and doing this for 20 minutes in total.

 

 

STAGGER FOOD INTAKE

There is something called the “smooth stage” where a thin layer of fat—independent of water—covers the body, or the “in shape stage” (that would be six percent body fat), at this stage it would be an effective strategy to stagger food intake so higher calories (1000 or so above normal) can be consumed for a two days followed by lower calories for three days.

There are a good few variations on this, but the principals are the same. After lowering calories, the body will naturally try to hold onto fat; it is on this premise that the strategy behind upping the calories was born, as this will also increase the metabolic rate to burn excess adipose tissue.

What happens is there is a spike in metabolism on the high calorie days, instead of the extra calories being stored as fat. This is great news is that staggering food keeps most people on their fat loss regime. That being said, higher-calorie days do not mean pigging out on whatever takes your fancy, those high calorie foods should comprise of clean proteins, carbohydrates, and fats.

This is the best regime if someone is only looking to lose around five to ten pounds of fat, and if that person is in reasonably good shape. On that note, if someone is severely overweight, those higher-calorie days may end up sabotaging their weight loss due a  sluggish metabolic rate.

The more fat and weight to lose, the more important that consistency regarding eating low-fat and low-calorie is.

 

 

DON’T FORGET TO HYDRATE. DRINK AT LEAST ONE GALLON OF WATER PER DAY

In practically every weight loss success stories I come across, one theme emerges: a higher than normal water consumption for fat loss. When it comes to helping the liver perform at its best (and in turn converting that fat into energy) then increasing water intake is essential. This doesn’t have to just be as straight water, you can also take it in herbal teas – no sugar you can even try Dr Oz’s fat flush water . If you inclined to forget, then start taking a small bottle on your journeys so it’s always accessible.

Another reason to get that water in, is because if the kidneys are water deprived then the liver has to work on the kidneys behalf, this subsequently lowers liver production and has a major impact on its fat-conversion process. It’s for this reason we can never ignore the importance of water in fat reduction. The recommended amount is a gallon of water a day, take in more if living in a hot climate and or obese.

 

 

LIFT THOSE WEIGHTS

Weight training is a great activity for fat loss. Directly it probably doesn’t burn as much as fat stores as aerobics, but weights will build muscle, this will in turn increase the metabolic rate 24 hours a day. The more muscle you’re holding, the better your chances of losing body fat. The issue some people have with lifting weights is the fear of “bulking up”. To find out why this is a myth in many ways, have a look at this article.

 

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WHAT TO DO & WHEN

OBESE STAGE

If a person has a great deal of weight to lose then a combination of strategies is needed. This is for those looking to lose around 40 pounds or more before they are at ideal weight who are looking to achieve muscle definition. By far, the best way to approach weight loss at this stage is by having long term focus, with a realistic goal in mind according to a specific time frame.

In these cases, crash dieting is the worse thing that could be done to the body. As it encourage the person to lose focus and gain all the weight – plus some – afterwards. The same goes for intense training, because when someone is carrying a lot of weight, there’s a lot of strain on the vital organs and joints if the training is high-impact or excessive.




The issue with crash diets—where calories are severely restricted— is that it will take off some water initially, but its doomed from the start because the body will naturally start looking for the missing nutrients elsewhere. That’s when people find themselves binge eating after days or weeks of eating very little. The best approach if someone is 40 lbs or more overweight is below.

Exercise moderately with aerobics (cycling or walking) plus weights (12-15 repetitions, as the weight goes down gradually increase this.

  • Cut down on all bad fats and carbohydrates.
  • To keep the stomach feeling full, drink plenty of water and help mobilize that fat.
  • Cut junk foods out.
  • If motivation is an issue, look to finding a personal trainer to assist in weight loss goals.
  • Really cut back on alcohol, or cut it out completely.
  • Make a daily plan.
  • Be consistent.
  • For an extra boost, use a fat-burning supplement.

 

 

MODERATELY OVERWEIGHT STAGE

This would be the stage where someone is overweight, but not obese. This is typically when holding around 20 pounds of fat and have a body fat percentage of around 17-18 percent in males and 25 percent in females.

In this case the best way to gradually drop excess body fat is with low-intensity and high-intensity training, coupled with sensible eating approach. The following guidelines can be used:

  • Exercise with aerobics (a combination of walking and cycling) and incorporate the occasional HIIT session after the first few pounds are lost.
  • Bit by bit cut out all bad fats while strategically cutting back on carbohydrates.
  • Drink plenty of water to stave off hunger and help with fat mobilization.
  • Cut the junk foods.
  • Get a personal trainer for motivation.
  • Cut back on alcohol, or eliminate it entirely.
  • Make a plan.
  • Be consistent.
  • Use a fat-burning supplement.

 

 

SMOOTH STAGE

This stage is when there is a puffier appearance with a little amount of visible body fat (around 11 percent in men and 15 percent in women; so about 10 total pounds to lose to become “in shape”).

Although this look would probably be regarded as normal and healthy, there is an absence of muscle definition due to that layer of fat. When looking to drop those additional 10 pounds to reveal a more toned body, use the following methods:

  • Use one moderate-intensity session and four HIIT sessions  per week along with aerobics.
  • Weight train all muscle groups using 8-12 repetitions.
  • Gradually cut out all bad fats and carbohydrates.
  • Try staggering calories (three lower-calorie days followed by two higher-calorie days).
  • Up your water to keep feeling fullness and help with fat mobilization.
  • Cut the junk foods.
  • Use a personal trainer for motivation.
  • Cut back on alcohol, or eliminate it entirely.
  • Make a plan.
  • Be consistent.
  • Use a fat-burning supplement.

 

 

IN-SHAPE STAGE

If there are only three or four pounds to lose, and its fat loss is purely for definition then its probably best to do HIIT, since this will rev the metabolic rate to advanced fat-burning level.

This strategy for a beginner, might be way too much, but for someone who is training daily and simply wants to shift a few pounds, HIIT would be ideal as its an incredible way to improve an already good metabolism. The HIIT sessions can be done five times a week, away from any other type of training. Below are other ways to burn remaining visible body fat:

  • Use weights in training with 8-12 repetitions.
  • Gradually cut out all bad fats while strategically cutting back on carbohydrates.
  • Stagger calories (three lower-calorie days followed by two higher-calorie days).
  • Drink enough water to maintain feelings of fullness and help with fat mobilization.
  • Cut out junk foods.
  • Use a personal trainer for motivation.
  • Cut back on alcohol, or eliminate it entirely.
  • Make a plan.
  • Be consistent.
  • Use a fat-burning supplement.

 

 

ADDITIONAL FAT-LOSS TIPS

1

CUT ALCOHOL

The one way to sabotage any weight/fat loss strategies is to drink alcohol. Since the body doesn’t register it as calories in the same way as food, its likely a person will end up drinking their calories without realizing it. Not only are these empty calories, but alcohol reduces the number of fat calories burned for energy.

Basically, once alcohol is taken in it converts into something called acetate, the body uses this as energy instead of fat, therefore maintaining the bodies fat stores. For anyone who is looking to lose weight, this is a issue on this basis alone.

2

FAIL TO PLAN, PLAN TO FAIL

When it comes to weight loss, not making a plan can spell disaster. It is so easy to be taken away from your goals by having a loose idea of what you want and how to achieve it. Having a progress diary and direction on how to achieve weight loss keeps weight loss on track, and gives a better degree of accountability. And like anything, when something is done consistently it becomes a habit and habits eventually form into lifestyle patterns. If an individual is looking to stay at their ideal weight, this is definitely what is needed.

3

GET PERSONAL TRAINER

This is not always crucial, but losing weight and staying fit initially is not the easiest thing to do alone. A personal trainer can help with motivation and to inspire a person to lose body fat.  The knowledge that someone is there to give support and expertise can make a world of difference for those struggling with their weight-loss efforts. Alternatively, if budget does not permit, there are many weight loss forums and guides online to help you stay on track. Also training with a like-minded friend can also keep the motivation flowing.

4

USE A FAT-BURNING SUPPLEMENT

Fat-burning supplements can have a thermogenic effect on the body, causing the body to burn fat at an accelerated rate. However, it is important to note these supplements should be used with adequate diet and training regimen.

 

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CONCLUSION

with the eating, exercises and supplements outlined here you wll be well on your way to losng body fat or simply maintaining the weight loss you have. If you have any tips that are working for you, or you simply have a weight loss, then feel free to share.

 
REFERENCES
  1. Siler, S.Q., Neese, R.A., & Hellerstein, M.K. (1999). De novo lipogenesis, lipid kinetics, and whole-body lipid balances in humans after acute alcohol consumption. American Journal of Clinical Nutrition, 70, 928-936.

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4 Comments

  • This is just the ticket. I had been wondering about this for ages

    Reply
  • Courtney Ferracioli

    May 12, 2017

    Awesome article thank you for sharing.

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