When it comes to losing fat, you don’t have to go to the gym and spend hours on end performing traditional time consuming cardio.
Changing the way you eat and exercise is the most effective, long term way to lose weight. Here are a few tips to help you get started:
1. During the day, fuel your body properly with healthy foods and drink plenty of water.
Adding the right foods to your diet will give you energy, boost your metabolism, and keep you full for longer. Choose whole grain cereals, fresh fruits, vegetables, yogurt, and low-fat dairy products to meet your daily calorie needs.
2. When eating, pay attention to how you feel and savor each bite.
If you aren’t fully satisfied with your food, it can lead to overeating or unhealthy decisions later in the day. It can also make it harder for you to stick to your workout schedule and eat healthily.
3. Before exercising, fuel your body with healthy foods and drink plenty of water.
Exercising without fueling your body will leave you feeling tired, sluggish and unmotivated to keep working out. It will also affect your performance and increase your risk of injury.
4. Before working out, you should hydrate your body with water, a glass of juice or a cup of isotonic sports drink.
HIIT style workouts are designed to get your heart rate up and have you sweating a lot. You should be drinking enough water to stay hydrated throughout the entire workout, but don’t overdo it!
5. Do these exercises for one minute at a time with 30 seconds of rest in between.
These moves work your core, upper body, and legs. They can be completed quickly and are a great calorie burner.
6. Wear sunglasses when running or jogging outdoors to reduce glare and decrease squinting.
Sunglasses are a good way to protect your eyes from the sun’s harmful UV rays, which can cause premature skin aging and wrinkles. They can also help you maintain a consistent pace and improve your running time.
7. Take protein supplements if you aren’t getting enough from your food intake.
Eating protein is important for muscle development, and it can also help you burn calories during your workouts, especially when combined with strength training. Depending on your diet, you may want to add more protein sources like lean meats, fish, eggs and milk products to your meals or supplement with a protein shake before you workout.
8. Invest in a high-quality protein supplement for added support to your training sessions.
These supplements are designed to provide essential proteins and nutrients that your body doesn’t produce naturally. They can also help your muscles recover from the stresses of exercise and burn fat more effectively.
9. If you want to speed up the process of losing weight, you should start with high intensity interval training (HIIT). This form of cardio is a proven fat burning exercise and it doesn’t require much equipment.
One of the biggest benefits of weight training is that it can give you a sense of power and confidence. It’s not uncommon for people who lift weights to feel more confident in their own bodies and in their relationships with others.
The bones in your arms, legs, and spine benefit from resistance exercise, as do your joints and muscles. The tendons, ligaments, and cartilage in these areas can become more flexible and stronger, which decreases the chances of injury.
Muscle mass and endurance
In addition to building muscle, lifting weights also builds up your stamina. In fact, one study found that lifting weights three times a week for about 20 minutes can improve your fitness and help you perform better in everyday life.
Strength training can be performed with free weights or in the gym with machines. Some common exercises include squats, bench presses, curls, and shoulder presses.
Cardiovascular activity doesn’t just raise your heart rate; it can also lower your blood pressure. In one Appalachian State University study, participants who performed 45 minutes of moderate-intensity resistance exercise lowered their blood pressure by 20 percent.
Aside from lowering your heart rate, weight training can also improve your cardiovascular health by strengthening the heart’s muscle fibers and increasing blood flow to your muscles. This can reduce your risk of developing heart disease, says Joey Thurman, CSCS, CPT, FNS, a Chicago-based fitness expert and MYX Fitness coach.
Weights can also strengthen your bones by stimulating the formation of new bone cells, which may prevent osteoporosis in people at high risk for the condition.
It can also make you more comfortable with your body, and help you move more easily, says Michael DiDio, P.T., owner of DiDio Fitness in Chicago. He recommends performing compound exercises (exercises that combine multiple muscles), like a squat to overhead press or a lateral lunge to twist, to keep your body working well throughout the whole movement.
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