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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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                    Published on December 12, 2019

                    30-Minute Morning Workout Routine for Maximum Fitness

                    30-Minute Morning Workout Routine for Maximum Fitness

                    Thirty minutes in the morning is about the usual time people can comfortably set aside nearly every day to dedicate towards something to better themselves. What can we really do in such a short amount of time? Is it good to start working out in the morning and how do I start?

                    These are all the usual questions I hear when people ask me this question. My simple reply is always yes.

                    Any movement is better than no movement at all. Since it is the very minimal time, it would be better than you do it way more often, maybe around 5-6 times a week.

                    The Best Morning Workout Routine

                    The best workout regardless of the time of the day is going to be something that you can ultimately stick to time and time again. If you’re starting out, this might mean just walking for 15 minutes until you are sure that you can keep this routine then add something more challenging.

                    Making a habit is number one. Remember, any movement is good movement.

                    Here’s a short routine I designed to focus on hitting major muscle groups with the least amount of time.

                    Warm-Up

                    Every workout requires a good warmup that will increase the heart rate, body temperature and help all the muscles, tendons and ligaments be prepped for movement. This can take different forms for varying fitness levels, ranging from a brisk walk, jog or light run.

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                    Ideally, we would do this for about 5 minutes, for the sake of time, we will reduce it to about 2.5 minutes.

                    Dynamic Warm-Ups / Movement Prep

                    Another very important part of a workout. Helping “unlock” that range of motion in a joint to help tolerate movement under load. This a very important part of a workout as it may help prevent injuries during a workout.

                    Here is a list of dynamic stretches with videos and tutorials.

                    Sample Routine:

                    Muscle Release & Activation

                    Another optional warm-up is releasing and activating your muscles. You can choose tools such as a lacrosse ball and a foam roller.

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                    Here is a list of muscle release and activation exercises.

                    These you could do for 1 set of 15 – 45 seconds each.

                    Sample Routine:

                    • Chest (1 Set of 15 – 45 seconds each)
                    • Back (1 Set of 15 – 45 seconds each.

                    This workout should take over 15-30 mins long.

                    Goblet Squat to Dumbbell Chest Press (Back to Back)

                    2-3 sets of 12 reps(per exercise), 30 seconds rest.

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                    Romanian Deadlift to Dumbbell Row (Back to Back)

                    2-3 sets of 12 reps (per exercise), 30 seconds rest.

                    Plank

                    2 sets of 1 min, 30 seconds rest. Pick any variation you want!

                    Stretching

                    Post-workout stretching is so important and many times ignored. After your workout you are tired and just want to get out of the gym and just go home and go to sleep. We have all been there. But taking those few extra minutes to stretch and relax can be very beneficial. It can help improve our flexibility as long as we are consistent with it, helping reduce that post-workout tension, tight legs, tight back which can all be pretty nagging the day after or two days post-workout. Stretching can also be very therapeutic when it comes to mental clarity and help us feel a lot better.

                    Stretching Routine (15 seconds per side)

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                    Bonus: How to Start Working Out in the Morning

                    Sometimes morning workouts don’t feel good. This is totally normal if you aren’t used to waking up early in the morning. Movement is good at any time of the day especially if you only have time in the morning.

                    Keeping the same old sleep routine and expecting to feel different isn’t the answer. When you wake up in the morning, you want to feel ready to go and energized, not sleep deprived and hitting snooze.

                    Getting to bed hours earlier is very important. Ideally about 7-8 hours of solid sleep, this is not including the time it takes you to fall asleep. About 2 hours before bed, turning off all the lights, televisions and cellphones may just help you be able to fall asleep quicker.

                    If you want to be fitter and stay energized, simply make as little time as 30 minutes a day to workout!

                    More Workout Routines

                    Featured photo credit: Julia Ballew via unsplash.com

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