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.
Once you have laid down the foundations of your diet with the 5 rules given to you here, you will then learn how to combine each of them with hiit sessions in order to push your fat loss results to a whole new level. []
Once you have been able to lay down the ground work with the five diet principles, you can add a high intensity interval training routine alongside it to elevate results one step further. Let's start with a quick look through the diet principles:
* Establish your daily calorie goal.
* Learn how to optimize your ratio of protein, carbs and fat.
* Get enough water throughout the day.
* Discover how to get more from your snacks with protein.
* Learn the best and worst times of the day to take on carbohydrate heavy foods.
Many people make the critical mistake of cutting too many calories out of their diet too quickly. This forces you into starvation mode, where the body hangs on to fat as hard as it can. To avoid this you can simply establish your current calorie target then wipe off around 200 calories. If you want to cut a lot of calories, move in stages rather than one big burst.
When you have set your total calorie target, it is then time to figure out where those calories need to come from. This is the part where most individuals have little idea how to get the most out of their diets. To ensure you are hitting all of the right things with your meals, try using the 40-40-20 concept. This means 40% of your total calorie goal should now come from protein, 40% from carbohydrates and 20% from fats. These figures can be changed slightly as they work best when they are not kept down to an exact science, but the baseline figures do work very nicely. []
Water is an often undervalued addition to any diet plan. Most of us presume that we drink enough of the stuff but, in reality, very few of us actually do. We should drink 8-10 glasses per day in total, which is around two liters. Do not buy into the myth that drinking more water will cause you to retain fluids around your midsection, this is actually a sign of somebody who doesn't get enough throughout the day.
You can maximize your snacks by using protein rather than junk foods. Your body can utilize this for fuel far more effectively and it also enables you to protect your lean muscle tissue during a busy day at the office. Take two or three small tubs, each packed with a rich protein source such as tuna or whey protein, in your rucksack to work with you and enjoy them throughout your shift.
Not only will your body have more energy throughout the day, you won't be feeding yourself with junk food.
Finally, there are so many myths surrounding carbohydrates. Your body needs them in order to function and you cannot lose weight without them, so do not make the mistake of avoiding them. However, you can increase results by learning the best times to eat them. It is a myth that you shouldn't eat carbs at night. The truth is you should plan your carb intake around your busiest periods of the day so that your body can use them for fuel, rather than storing them. If you are busy during the night then there is nothing wrong with enjoying some carbohydrates at this time
Next, you should look to use high intensity interval training in your workout routine to take these results one step further. You can do this by jumping on a bike and setting the timer for 30 minutes, switching between a moderate intensity to a thirty second burst of maximal effort every four minutes.
To discover how to lose weight you need to put aside the common myths which dominate the industry. The same thing often happens with hiit workouts, too, with many trainers giving different advice. The easiest way to get maximum results is to stick to the scientifically backed methods.
Once you have laid down the foundations of your diet with the 5 rules given to you here, you will then learn how to combine each of them with hiit sessions in order to push your fat loss results to a whole new level. [
Today's clip on how to lose weight details five extensively researched fat loss tips for you.
Once you have been able to lay down the ground work with the five diet principles, you can add a high intensity interval training routine alongside it to elevate results one step further. Let's start with a quick look through the diet principles:
* Establish your daily calorie goal.
* Learn how to optimize your ratio of protein, carbs and fat.
* Get enough water throughout the day.
* Discover how to get more from your snacks with protein.
* Learn the best and worst times of the day to take on carbohydrate heavy foods.
Many people make the critical mistake of cutting too many calories out of their diet too quickly. This forces you into starvation mode, where the body hangs on to fat as hard as it can. To avoid this you can simply establish your current calorie target then wipe off around 200 calories. If you want to cut a lot of calories, move in stages rather than one big burst.
When you have set your total calorie target, it is then time to figure out where those calories need to come from. This is the part where most individuals have little idea how to get the most out of their diets. To ensure you are hitting all of the right things with your meals, try using the 40-40-20 concept. This means 40% of your total calorie goal should now come from protein, 40% from carbohydrates and 20% from fats. These figures can be changed slightly as they work best when they are not kept down to an exact science, but the baseline figures do work very nicely. []
Water is an often undervalued addition to any diet plan. Most of us presume that we drink enough of the stuff but, in reality, very few of us actually do. We should drink 8-10 glasses per day in total, which is around two liters. Do not buy into the myth that drinking more water will cause you to retain fluids around your midsection, this is actually a sign of somebody who doesn't get enough throughout the day.
You can maximize your snacks by using protein rather than junk foods. Your body can utilize this for fuel far more effectively and it also enables you to protect your lean muscle tissue during a busy day at the office. Take two or three small tubs, each packed with a rich protein source such as tuna or whey protein, in your rucksack to work with you and enjoy them throughout your shift.
Not only will your body have more energy throughout the day, you won't be feeding yourself with junk food.
Finally, there are so many myths surrounding carbohydrates. Your body needs them in order to function and you cannot lose weight without them, so do not make the mistake of avoiding them. However, you can increase results by learning the best times to eat them. It is a myth that you shouldn't eat carbs at night. The truth is you should plan your carb intake around your busiest periods of the day so that your body can use them for fuel, rather than storing them. If you are busy during the night then there is nothing wrong with enjoying some carbohydrates at this time
Next, you should look to use high intensity interval training in your workout routine to take these results one step further. You can do this by jumping on a bike and setting the timer for 30 minutes, switching between a moderate intensity to a thirty second burst of maximal effort every four minutes.
To discover how to lose weight you need to put aside the common myths which dominate the industry. The same thing often happens with hiit workouts, too, with many trainers giving different advice. The easiest way to get maximum results is to stick to the scientifically backed methods.
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Further Help: See how to get the most from your hiit sessions in the gym with Russ Howe PTI's new video. If you would like to learn how to lose weight you can begin today with the simple rules in our free video.
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