The question of how to lose weight properly often arises in gyms. Many people are misled into believing that the science behind weight loss is much more complex than it actually is. Today, you will discover the proven facts.
Furthermore, we will take five of the most extensively researched factors behind fat loss and then show you how to combine them with a HIIT program for maximum results. []
Today we will cover a few proven principles as well as running you through how to get the most from high intensity interval training. We will begin by looking at the five most important factors when trying to drop unwanted body weight:
* Establish your daily calorie goal.
* Learn how to set your macronutrient ratio.
* Get enough water throughout the day.
* Learn how to maximize your snacks.
* Discover the best time to consume carbohydrates for fat loss results.
The first rule, before you do anything else at all, is to change your daily calorie intake. If you carry on eating the same volume of food you will find it harder to drop unwanted fat. Write down a food diary over the next couple of days and you'll get an idea of how many calories you are currently eating at the moment. Then simply take 200-300 off this target. If you want to drop the total by a large amount it would be best to do it in gradual stages over the course of a couple of weeks, so you don't shock the body into starvation mode.
After that, you are ready to begin optimizing your intake of the three macronutrients. This means looking at your protein, carbs and fat intake. Obtain around 40% of your calories from protein, the same from carbohydrates and a 20% portion from mostly healthy fats. This is known as the 4-4-2 idea. []
Third on the list is water. If you don't think you drink enough water than the chances are you're right. Your muscles are mainly made up for water, so in order to get that lean, full look to them you need to ensure your water consumption is on point. To do this, fill two one liter bottles at the start of the day and work through them as the day progresses.
Of course, one of the main factors causing so many people to fall off their healthy diet is the temptation to snack on junk food while at work. You can eradicate this temptation by taking some small snack tubs to work with you. Put protein rich foods in there and you'll not only stay away from the vending machine, you'll also notice that protein snacks greatly elevate your success in the gym.
Not only will you stop craving junk foods, you'll also have far more energy.
Carbohydrates can be a major cause for concern, too. Many people hear myths such as "You shouldn't eat carbs after 8pm", or that you need to stop eating them altogether. The truth is your lifestyle is not compatible with the clock sometimes, and you should merely look to structure your carbohydrates around your busiest periods of the day.
Now let's look at combining these tips with high intensity interval training to take the results even higher. If you can combine all of the diet tips above with three sessions per week on a bike or treadmill, switching between four minutes of moderate intensity and 30 second bursts of maximum effort you will see excellent results. You needn't work for longer than half an hour in total.
Learning how to lose weight is an often confusing subject. With so many people giving different opinions on both diets and hiit workouts, sometimes it pays to put your faith in the latest science rather than following whatever the latest magazine trend is.
Furthermore, we will take five of the most extensively researched factors behind fat loss and then show you how to combine them with a HIIT program for maximum results. [
Today's clip on how to lose weight details five extensively researched fat loss tips for you.
Today we will cover a few proven principles as well as running you through how to get the most from high intensity interval training. We will begin by looking at the five most important factors when trying to drop unwanted body weight:
* Establish your daily calorie goal.
* Learn how to set your macronutrient ratio.
* Get enough water throughout the day.
* Learn how to maximize your snacks.
* Discover the best time to consume carbohydrates for fat loss results.
The first rule, before you do anything else at all, is to change your daily calorie intake. If you carry on eating the same volume of food you will find it harder to drop unwanted fat. Write down a food diary over the next couple of days and you'll get an idea of how many calories you are currently eating at the moment. Then simply take 200-300 off this target. If you want to drop the total by a large amount it would be best to do it in gradual stages over the course of a couple of weeks, so you don't shock the body into starvation mode.
After that, you are ready to begin optimizing your intake of the three macronutrients. This means looking at your protein, carbs and fat intake. Obtain around 40% of your calories from protein, the same from carbohydrates and a 20% portion from mostly healthy fats. This is known as the 4-4-2 idea. []
Third on the list is water. If you don't think you drink enough water than the chances are you're right. Your muscles are mainly made up for water, so in order to get that lean, full look to them you need to ensure your water consumption is on point. To do this, fill two one liter bottles at the start of the day and work through them as the day progresses.
Of course, one of the main factors causing so many people to fall off their healthy diet is the temptation to snack on junk food while at work. You can eradicate this temptation by taking some small snack tubs to work with you. Put protein rich foods in there and you'll not only stay away from the vending machine, you'll also notice that protein snacks greatly elevate your success in the gym.
Not only will you stop craving junk foods, you'll also have far more energy.
Carbohydrates can be a major cause for concern, too. Many people hear myths such as "You shouldn't eat carbs after 8pm", or that you need to stop eating them altogether. The truth is your lifestyle is not compatible with the clock sometimes, and you should merely look to structure your carbohydrates around your busiest periods of the day.
Now let's look at combining these tips with high intensity interval training to take the results even higher. If you can combine all of the diet tips above with three sessions per week on a bike or treadmill, switching between four minutes of moderate intensity and 30 second bursts of maximum effort you will see excellent results. You needn't work for longer than half an hour in total.
Learning how to lose weight is an often confusing subject. With so many people giving different opinions on both diets and hiit workouts, sometimes it pays to put your faith in the latest science rather than following whatever the latest magazine trend is.
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Get More: Learn how to get the most from your hiit sessions in the gym with Russ Howe PTI's new video. If you want to discover how to lose weight you can start now with the 5 proven principles in our main video.
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