How to lose fat easier?
Regardless of whether you are working on a bodybuilding competition, or just want to boast of a nice body on the beach, certainly fat burning will accelerate the achievement of effects. Here are 10 factors that make fat loss easier.
- Energy balance
What is the energy balance? This is the difference between the calories we supply and the ones we burn. If it is positive it means that we eat more than we need, if negative, I have a deficit. The logic to lose weight is to ensure that the balance is 0 or negative. It should be the first thing that we analyze after making a decision about slimming – how much energy we burn, how much we supply and what is the current balance.
A lower energy balance can be obtained through:
reduction of calories delivered,
increasing the amount of physical effort (i.e. the amount of energy burned),
combination of the two above.
- Strength training
Strength training shapes muscles, while muscles burn calories. The more they are, the more you burn. There is no need to expand your body to an unknown size. The main point is that by building muscle tissue, we increase daily calorie burning. In addition, the effort itself causes higher energy consumption.
In order to use the potential of strength training well, you need to focus on multi-joint exercises involving large muscle groups? Why? First of all, we burn more energy, because in a moment huge work of many muscles is done. Secondly, thanks to this we are able to practice every party more than once a week. What is this multi-joint exercise? E.g. squat, deadlift, squeezing the bar, lying down, squeezing the bar, standing, pulling on the stick and others.
How to burn even more calories? Strength training can be done in many ways. In the case when we want to reduce, we shorten the intervals between sets or add the number of repetitions in series. You can also add lively, dynamic elements as a complement to the series.
- Interval training
With the reduction we associate aerobics, for example, running, cycling, hours spent on the elliptical cross trainer … At the same time you can be discouraged by the vision of monotonous toddling at a single pace. The good news is that interval training is more effective, which, firstly, may last shorter, secondly, there is no boredom due to alternating work of varying intensity, and thirdly, burning calories continues after its completion. During interval training, the body is unable to transport enough oxygen to the muscles, so the so-called oxygen debt, which is paid off after the training.
What are the benefits of interval training?
increases efficiency, improves metabolism, stimulates growth hormones, and makes the cardiovascular system more effective.
stimulates growth hormones,
improves the cardiovascular system.
Interval training also gives you great opportunities to adapt it to your level of proficiency. You can manipulate a type of exercise, the duration of an intense and calm part. Everyone can gradually impede the task by changing individual elements of the training.
Dietary fiber belongs to complex carbohydrates. It is not digested, so it is not a source of energy, but it is an extremely important element of the diet. It provides better digestion of food and increases the satiety of meals. In the process of fat burning helps in normalizing the diet and calorie reduction, but at a decent level of satiety of meals.
Where does fiber come from? Most of it contains whole grains and vegetables and fruits. Fiber-rich foods release energy more slowly without causing rapid sugar spikes.
- Calorie calories uneven
We do not only consider diets in terms of calories. Macronutrients, ie proteins, carbohydrates and fats, are much more important. They have different energy value and other properties. Otherwise, we will feel eating sweets and fast food, or lean meat, whole grains and vegetables. It is also not related to calories, because it is about the quality of products.
It is very important that the diet is not based on one of the macronutrients. In turn, the proportions in which to choose them depends on our body. Everyone reacts differently, has different needs. It is worth to observe your body, draw conclusions and shape your diet based on them.
You do not know where to start? We will tell. All you need to do is judge your figure and start with the macronutrient proportions below. Let it be your base.
You start, observe, analyze and make changes depending on your progress and well-being
ectomorphic – naturally slim silhouette with long limbs. Has fast metabolism, high carbohydrate tolerance. The proposed distribution of macronutrients is 25% protein, 55% carbohydrates, 20% fat,
mesomorphic – by nature the silhouette is stronger, muscular. Tolerance to carbohydrates is moderate, as is metabolism. It’s best to start with the decomposition of 30% protein, 40% carbohydrates, 30% fat,
endomorphic – quite wide and massive silhouette. Low tolerance to carbohydrates and free metabolism. It is worth trying to get out of the proportion of 35% protein, 25% carbohydrates, 40% fat.
Although weight and measurement control is often discouraged so as not to focus so much on the reduction and on the body. But if it is not done with high frequency, then it is worth to introduce such a measurement day. It can be once a week, once every two weeks. This will allow us to rationally evaluate the effects, and will motivate you to stick to dietary assumptions and training, because after all, we will have to verify the effects …
It would seem that the issue of reducing sugar during the reduction is something obvious. The only question is, do we know where he is and are we aware of its quantity? Cola, a teaspoon of sugar for coffee, flavored syrup, dessert, fruit yogurt … In a very easy, almost imperceptible way you can add to your diet a lot of extra calories, which have no more nutritional value. Not only during the reduction, but it is also worth reducing or completely eliminating the sugar from the diet.
Drinking water in itself is not associated with reduction of body fat, but adequate hydration is a very important aspect. Our body is healthier at the time, the mind is brighter, and you must know that people who eat it too little are more exposed to obesity. How much should you drink water? It is optimal to drink about 2 liters of water a day. People practicing sport will have greater demand. Drinking a lot of water provides better condition of the skin, teeth, bones, better digestion and less fatigue.
- Have healthy snacks on hand
Eating often is one of the reasons for the lack of effects. If you can not stop yourself in this way, try to change your habits and reach for healthier and less calories. What is worth having at hand? For example, a vegetable or fruit cocktail, nuts, cut into pieces fruits such as apples, berries, strawberries, chopped vegetables such as carrots, kohlrabi, cucumber, hummus, vegetable paste and others.
- Adequate stress management
Stress is a very strong factor that makes many things difficult in our lives. If there is a lot of it, the best diet and the best training will not bring reduction effects when stress is at a high level. Everyone reacts differently and stress does not have to be associated with eating nerves. Problems with reduction may also result from blocking various processes in the body and increased accumulation of subcutaneous water.
To avoid such situations, it would be good to cut off from what generates stress. It is not always possible, so the second option is to find something that will mute us. For some, it can be yoga or massage, for others a lot of physical effort or listening to music. It is important to find a way to relax and calm your thoughts.Posted on: August 1, 2018