Get back in shape.
Lift heavy when most people start a fat-loss regimen, they lift light weights for high reps, and it seems to make good sense – you’ll sweat and burn calories. But, you’ll make better gains (or “losses,” in this case) by training with heavy weights and lower reps to put on muscle mass. Your muscle is metabolism. The more lean muscle you have, the faster your metabolic rate. Keep your eyes between five and eight per set, using challenging weight.
Increase healthy fat intake; don’t be fat-phobic. Of course you should avoid saturated fats and trans fats, including anything with hydrogenated oils such as margarine, shortening or fried foods. But healthy fats are necessary for health weight reduction. Keep your calorie intake under control – you need to burn more than you’re taking in but make sure mono unsaturated fats (in groundnut oils, flaxseed oil etc.) and seeds remain part of your nutritional mix.
Fats keep blood sugar level stable. This will make you feel fuller longer. And that means you’ll get full from eating less food, and you’ll avoid food cravings and over-eating. In addition, fats supply the raw materials necessary to form fat-burning and muscle-building hormones like testosterone. Approximately 20% of your daily caloric intake should come from healthy fats.
Running on treadmill at 50%-60% of your maximum heart rate for long periods makes your body more energy efficient. But guess what? That’s the last thing you want. This means you’ll take less fuel – body fat- to perform the same amount of work as you improve. That means your only recourse is to work out longer and longer, unless you change the type of cardio you do. Putting in another way, you want your body to be a fat-burning Hummer rather than an energy saving Toyota Prius.
Take a high intensity interval training instead. Try running, cycling, or rowing for 30 seconds at about 90% of the hardest pace you can handle, followed by 90 seconds at an easy pace. That’s one interval. Complete five to ten intervals in your workout, adding intervals, increasing the time of the hard pace, or decreasing the time of the easy pace a little bit each session. Do intervals two to four times per week on non-consecutive days.
For more general information about weight loss you must read-
And also check out the other articles on this site under Weight Loss Articles category.
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