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Achieving fast and effective fat loss requires the combined effects of several different methods. Follow these 12 key factors for sustainable and continued fat loss success.
FOUNDATION 1 SET GOALS
Document your goals and have them easily accessible – you will need to review them to check your progress. Further, these goals will need to be realistic and attainable.If you follow the guidelines provided below the results you want will come. Design your goals with them in mind and do not stop until you have attained your ideal physique.
FOUNDATION 2 TRAIN WITH WEIGHTS
“WEIGHT TRAINING WILL LEAD TO INCREASED MUSCLE TISSUE WHICH IN TURN WILL INCREASE METABOLISM AND FAT LOSS.”It has been shown through the results gathered from many transformation success stories that anaerobic training – one form being weight training – is by far superior to aerobic training for increasing our basal metabolic rate (or the rate at which we burn energy when completely rested).
FOUNDATION 3 DO CARDIO
Although weight training is essential for increasing one’s metabolic rate, cardiovascular activity is also, when used in conjunction with weights, will further assist fat loss efforts.
Three 45 minute moderate intensity output (around 70 percent of maximal heart rate) cardio sessions per week – first thing in the morning on an empty stomach – is a good start.
FOUNDATION 4 MAINTAIN A WELL BALANCED DIET
To lose body fat it is important to ensure that we do not eat too many of the wrong types of nutrients. A good diet, therefore, might include around 40 percent protein calories, 45 percent carbohydrates with the remaining coming from essential fats such as specific oils (including olive and Omega three fish oils), avocado and nuts.
FOUNDATION 5 STAY HYDRATED
Muscle, for example, is comprised of around 75 percent water. Without enough water to support the proper functioning of this tissue muscle is unlikely to exert is positive metabolic effects to burn fat.Further, another problem people tend to have when aiming to transform their physiques is that of water retention. Though not related to fat storage (but just as unsightly when excessively produced), water retention often results from insufficient hydration; the more water we drink the more efficiently our kidneys will work and the faster any subcutaneous water can be eliminated from beneath our skin. So, by drinking enough clean, fresh water we can help to eliminate water retention while creating the conditions necessary for ongoing fat loss.
FOUNDATION 6 MAKE HEALTH AND FITNESS A LIFESTYLE
To truly experience long-term weight loss success, health and fitness must become a firmly entrenched part of one’s lifestyle. In fact, all of the planning and goal setting in the world along with perfectly developed training and nutritional programs will account for very little if you cannot incorporate into your daily schedule the fundamental principals – such as those outlined in this article – needed to achieve ongoing results. For example, waking in the morning to complete your cardio should eventually come as naturally as eating your breakfast and brushing your teeth.
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