How many times have you heard a friend say, “I am on a diet”? Then what happens is your friend would lose some weight for a while before putting them all back on again. There is a reason why most dieters quit after a while and that is because they don’t know how to lose weight and keep fat off.
I’ll bet you have also seen someone say that “Cardio is the best for losing weight”. The truth about cardio is that it’s not the best way to lose weight. You should rather mix up your cardiovascular exercise with strength training and high intensity interval training to lose weight and keep it off.
Do you have a friend who seems to be able to eat whatever he/she wants and yet never gains weight? Ever wondered why? The secret lies in the way your body burns fat. As you discovered earlier, if you exercise and use lots of cardio muscle groups at once, your overall metabolism will rise. This means that more calories will be burned each day. This is important because as anyone who has lost a significant amount of weight can tell you: losing weight and keeping it off is all about calories in versus calories out. Yes you have lost some weight, but somehow your body shape isn’t as flattering as you would like it to be. And then suddenly, you hit a plateau.
To lose fats and keep them off permanently, you have to combine healthy eating habits, incorporate cardio exercises and lift weights to build muscles. For every kg of muscles you pack, you will burn an extra 70-100 calories per day even without doing anything. Can you imagine the benefits of building up 5kg of extra muscles? You will be burning 350 to 500 extra calories a day even if you just laze around. You’ll be burning a Big Mac everyday! To further illustrate my point, 1 kg = about 7,700 calories, thus if you burn 500 calories a day because of the extra muscles you have, you will be burning off about 1 kg every 2 weeks simply because of your higher metabolism rate! This is the compound effect of weight loss.
Simply, losing fats just means you must burn more calories than you consume.
It’s a secret that almost every bodybuilder knows: eat more food than you need to, but don’t go overboard. Exercise regularly but don’t overdo it. Your goal is to get enough protein to build muscle, and carbohydrates so your body has enough energy for exercise and recovery.
Lift weights with compound exercises. Go for big muscle groups like legs, back and chest routines. Do giant sets (4 or more exercises or sets with no rest in between sets or exercises).
For example, do only one set of each exercise with no rest in between the exercises. Choose a weight of about 60%-70% of what you normally lift and go for at least 25 reps for about 40 minutes. Do more if you can or until your muscles are fatigued, then stop.
After thoroughly warming up, start with squats, then dip, bench press, barbell row and military press. You will have combined a cardio workout with a lifting workout and your metabolism will burn fat for the next several hours. Do this 3 times a week with at least a day’s rest in between lifting days.
After 4-8 weeks, change the sequence of the exercises. So if you usually squat first, then squat last. Then after another 4-8 weeks, change some of the exercises, like substituting squats with deadlift, or barbell rows with lat pull down.
For cardio, go for a run first thing in the morning before breakfast. If you are jogging at normal speed, sustain the jog for at least 45 minutes. If you are running at 65% to 80% of your maximum heart rate, then run for about 20-30 minutes. Do these 5-6 times a week.
The best way to lose weight, tone muscles and ensure you keep fat off your body is to work out regularly. Make sure you exercise a minimum of three times a week, with each workout lasting no less than 30 minutes. Start at an easy pace and gradually increase the intensity over time.
Read also: How to Get Fit Like Instagram Celebrities
Along with the necessary exercise, remaining fit is also about eating right, especially if you want to loose weight. In fact, proper nutrition is essential to your athletic performance.
There are hundreds of ways to lose weight and most of them involve diet. In fact, many people believe that diet is the only action you can take to lose weight. While that is true, it’s also important to exercise regularly as well as rest and relax your body so that it can fully benefit from your efforts to lose weight as quickly as possible.
First thing you should do is to stop drinking soft drinks, sugary drinks and any other sweetened beverages. This alone could make a huge difference in your weight. Just by abstaining from sugary drinks, you may already have gotten rid yourself of 200 calories per day. And those are all empty calories—there’s absolutely no nutritional value in soda.
In addition to that, drink plenty of water instead and double the amount if you can.
Eat less of what you usually eat. For example, if you usually have 2 bread slices and 2 eggs in the morning, now take a slice and an egg. Just eat half of what you usually eat but eat more frequently. Have 5 to 6 meals a day if possible. This is to feed your body frequently so that it will not go into starvation mode and start to conserve fats. At the same time, it will boost metabolism because your body burns calories while digesting the food.
If needed, consider taking supplements to boost your nutrients intake, protein intake, energy levels or fill in nutritional gaps.
Depending on the intensity of your workout and the amount of nutrients in your body, you can actually put yourself at risk for nutrient deficiency.
The more physical demands you place on your body the more nutrients it requires. Vitamin supplementation can help create the stores of nutrients that you need to achieve your training goals successfully.
Workout, diet and stress…they can all take a toll on your body. But there is an exception to every rule. Choose a day or two to relax a week – no exercise on that day. This will give your body some time to recover, so when you go back to vigorous activity it will be even more intense and effective.
Congratulations on reaching your fat loss goals and maintaining a muscular physique! Once you hit those weights and get your muscle definition happening, you can start taking things a bit easier.
If you have been working out more often than you need to for fat burning purposes, now is the time to decrease your frequency and length. Have shorter runs and make sure not to indulge as much in treats.