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10 Things You Need To Know To Lose Body Fat

10 Things You Need To Know To Lose Body Fat

Wanting to lose weight is too broad of a claim. In almost all cases, what you actually want to lose is body fat. It’s only that excess layer of soft fat that’s hiding your sexier physique! Resorting to drastic weight loss methods will sacrifice your precious muscle mass, leaving you looking (and feeling) starved and weak. This is certainly not a desirable result for women either!

So, we need to lose body fat while preserving existing muscle mass to reveal a fantastic figure. Here are 10 essential tips to help you reach that beach body you deserve!

1. Don’t Starve Yourself

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    In order to lose body fat, you must be eating less than you are burning. In other words, you need to have a caloric deficit.

    Experiment with your diet to find your maintenance calories, i.e. the amount of calories required to maintain your current weight. When you think you have found it, reduce it by 500-800 calories per day. Cutting calories to dangerously low levels will lead to muscle loss with fat staying put! Use a calculator to estimate a good starting point.

    2. Be Careful With Cardio

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      With your diet on point, cardio can speed up fat burning by using up extra calories. However, getting carried away will actually hurt your progress. Too much intense cardio in a caloric depict can turn your body catabolic, shedding muscle over fat. This will also make you feel depleted, flat and tired!

      To lose body fat as fast as possible, use cardio, but limit it to a maximum of 3 x 30min sessions per week.

      3. Start Weightlifting

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        Yes, that’s right, weight lifting is actually a great way to supercharge fat loss! It’s a common misconception that it can only be used to build muscle. In this case, you can use it to maintain muscle mass and burn a significant amount of calories.

        For best results pick a popular barbell routine (such as “Strong Lifts”). These full body movements will engage the most muscles at once and burn off fat like a knife through butter!

        4. Control Your Carbs

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          Low carb is not the answer for everyone. However, many can benefit from cutting carbs and boosting protein/fats. But depriving yourself of carbohydrates for too long can lead to muscle loss and generally feeling lifeless. Manipulate your carbohydrates primarily before and after your workouts for best results!

          5. Allow Yourself Time to Transform

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            Don’t set unrealistic expectations; otherwise, your impatience will force you into dramatic measures. Depending on how much body fat you need to lose, commit to at least 3 months of solid commitment to the cause. You may well look like a different person!

            Make sure you track your caloric intake, weight and before/after photos.

            6. Eat a Grapefruit Before Sleeping

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              Now, this may sound like one of those bogus claims, yet medical studies have actually found grounds for grapefruit’s metabolism boosting abilities. Try squeezing or eating a fresh grapefruit every night before bed!

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              7. Are You Hungry? Good!

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                If you are dieting correctly you are going to feel hungry at times. Otherwise, something has gone wrong in the calories department. If you’re severely restricting your calories and suddenly don’t feel hungry anymore, your metabolism has slowed down. However, you need a fast metabolism on your side to help with fat loss efforts.

                You should feel moderately hungry when you wake up and between meals, but not excessively. A weekly “cheat meal” can be used to fire up your metabolism once more!

                8. Be Careful With Weight Training Volume

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                  Weight training is a double-edged sword. Yes, it helps to preserve muscle mass while dieting, but you don’t want to over-train or injure yourself. When you’re in the gym, work on maintaining your strength levels and push gently. You should not be doing extra sets, going to failure or going there more than 3 times per week!

                  9. Get Plenty of Rest

                  Dieting can have an effect on sleep; it can be harder to sleep if you feel a little hungry. However, 8-10 hours of quality sleep per night is vital, many of fat-loss processes occur during this time.

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                  Consider taking a melatonin supplement to help you get to sleep. Otherwise, you could save a small carbohydrate dense snack, such as oats, for before bed. So long as your total daily calories are in check, this will not hurt progress!

                  10. 3 Drinks To Boost Your Metabolism and Lose Body Fat

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                    If you can drink only these three beverages for 99% of the time, you will be able to lose body fat faster than ever.

                    1. Coffee – The caffeine boosts metabolism and helps you feel energized
                    2. Green Tea – Contains many beneficial antioxidants that support weight loss
                    3. Water – Essential for all manner of body functions but also boosts metabolism

                    Featured photo credit: Leeroy via stocksnap.io

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                    Last Updated on June 5, 2018

                    Is Building Muscle Possible in Your 40s? (Build Muscle the Batman Way)

                    Is Building Muscle Possible in Your 40s? (Build Muscle the Batman Way)

                    Ben Affleck just recently got in bodybuilding-shape for the movie Batman vs. Superman. What few people know is that Ben Affleck is 45 years old at the moment. Yet Ben Affleck looks like a monster in his role as Batman. On top of that he’s 6’3” – being tall makes it even harder to look muscular. Yet Batman completely nailed it.

                      While a lot of the look as Batman may be due to his costume and the lighting, Ben Affleck nonetheless is a key example for building muscle if you’re over the age of 40. Mainly because he follows these 3 rules:

                      Rule #1: Stick to the basics

                      Ben Affleck doesn’t like working out, that’s where most people begin. Even me as a trainer, I don’t wake up in the morning and think: “Hell yeah, time to do a workout session”.

                      It was torture. […] I hate to exercise. — Ben Affleck

                      Training is nothing fancy, it should simply be part of your routine. Yet a lot of the people that start training after the age of 40 think they need a specific, fancy workout schedule. This is not true.

                      While your recovery periods may truly be longer, you don’t need to train any different than a 20 year old unless you have major physical limitations such as a herniated disc.

                      The most important thing in every workout schedule should be to get into a routine. This can be harder because as an adult, you have more responsibilities such as a demanding job or a family.

                      In the beginning, you need to juggle multiple aspects of your life. That’s why you need support from your environment. Also, try to make friends at the gym or join groups on Facebook and Whatsapp. This will also help you with number #2.

                      Rule #2: Keep going

                      Most people that sign up for a gym membership quit after 3 months. I’m a huge supporter in making your workout and diet sustainable, yet this is much harder if you are 40+ years old.

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                      That’s also a reason why most of the actors are not able to keep their bodies in the long-term. For example, Ben Affleck only has a great body until he has to be on the scene. The movie holds him accountable.

                      If Ben would step on set, looking like a Spongebob instead of a Superhero, no one would take him seriously and he would risk his career. You have to hold yourself accountable to your workout schedule.

                      Realize that most worthwile things in life are hard first before they get easier.

                      Write down your realistic goals for yourself or even publish it on your facebook wall and post your training pictures. This will create social pressure to help you keep going.

                      Plan your workout sessions ahead of the week and treat them as a priority. What works with most of my clients is setting a specific workout time in the morning. as the kids are often still asleep at that time. Make those early morning hours the ‘You-time’. Training early in the morning can also help with rule #3.

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                      Building muscles will take longer if you’re 40 due to the wear and tear over the years. Be persistent.

                      For extra accountability: Train with a friend or hire a coach. A coach holds you accountable and gives you the necessary guidance.

                      Rule #3 Enjoy the process

                      Ben Affleck told an interviewer that he noticed that once he went for a workout, other things started to improve in his life. He increased his discipline and had more energy at the movie shoot.

                      This is a phenomena I can see on a daily basis. While we’ve seen in rule #1 that training is usually not that enjoyable, the other effects in your life are absolutely great.

                      Your workout schedule can be a Trojan Horse. You start the schedule wanting to improve your physique but you end up improving every aspect of your life.

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                      Getting a workout can be a huge win for your day. Even if your whole day was awfully bad, at least you got a workout in.

                      Admiral William McRaven, the retired United States Navy Admiral talks about making your bed to start your day right. Going for a workout is making your bed on steroids. It takes discipline and willpower to do it, but training has many positive side effects.

                      Instead of always focusing on your goal you have to enjoy and trust the process.

                      You can build muscles after 40

                      Ben Affleck is a monster. He’s a great example for a person that build a great amount of muscles even while being older and fairly tall.

                      He managed to build such an impressive physique by following three basic rules:

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                      1. Sticking to the basics.
                      2. Finding reasons to keep going.
                      3. Enjoying the process. Realize that exercising is a Trojan Horse.

                      Here’s a video about how Ben Affleck transformed his body:

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