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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 June 7, 2019

                    10 Lower Body Workouts Anyone Can Try at Home

                    10 Lower Body Workouts Anyone Can Try at Home

                    Having a hard time going to the gym? Fear no more!

                    In this article, we’ll be breaking down 10 in home lower body workouts anyone can try at home and their exercises. No gear needed for these workouts, just some space and a cup water waiting for your disposal.

                    There’re 3 main parts in this article:

                    If you’re familiar with the basic lower body exercises, just get into the first section 10 Lower Body Workouts That Can Be Done Anywhere right away.

                    If you want more guidance on the basics, check out the second section Lower Body Exercises Breakdown.

                    And the last section is about what you should do before and after working out.

                    10 Lower Body Workouts That Can Be Done Anywhere

                    If you’re familiar with the basic lower body exercises, just read on this section.

                    If you’d like to have more guidance on each exercise listed in these 10 workouts, take a look at the following part Lower Body Exercises Breakdown.

                    1. The Starter Workout

                    3 sets of 8-12 reps of:

                    • Squat
                    • Single Leg Deadlift
                    • Glute Bridge

                    (30 sec to 2 min rest in between each set)

                    2. The 7 Minute Workout

                    3 rounds of 30 seconds of each exercise:

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                    • Walking Lunges
                    • Quarter Squat
                    • Step Up
                    • Single Leg Deadlift

                    (1 min rest in between each round)

                    3. The Unilateral Workout

                    4 sets of 16 reps of:

                    • Reverse Lunges
                    • Single Leg Deadlift
                    • Skater Squat
                    • Single Leg Glute Bridge

                    (30 sec to 1 min rest in between each set)

                    4. The Endurance Workout

                    2 sets of 20-50 reps of:

                    • Squat
                    • Walking Lunge
                    • Single Leg Deadlift
                    • Glute Bridge

                    (1-2 min rest in between each set)

                    5. The Back To Back Lower Body Workout

                    5 rounds of 10 to 20 seconds of each exercise:

                    • Skater Squat
                    • Step Up
                    • Single Leg Deadlift
                    • Single Leg Glute Bridge
                    • Quarter Squat

                    (30 min rest in between each round)

                    6. Strength Lower Body Workout

                    5 to 10 sets of 4 reps of:

                    • Walking Lunge
                    • Single Leg Deadlift
                    • Squat

                    (30 sec to 2 mins of rest time in between set)

                    7. Glute Burner Workout

                    4 sets of 10-30 reps of:

                    • Walking Lunge
                    • Single Leg Deadlift
                    • Single Leg Glute Bridge
                    • Quarter Squat

                    (1 min of rest time in between set)

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                    8. The Advance Lower Body Workout

                    3 rounds of 20 seconds of:

                    • Squat
                    • Walking Lunge
                    • Skater Squat
                    • Reverse Lunge
                    • Glute Bridge
                    • Single Leg Deadlift

                    (2 mins of rest time in between set)

                    9. The Quick Lower Body Workout

                    2 sets of 10 reps of:

                    • Reverse Lunge
                    • Step Up
                    • Single Leg Deadlift

                    10. The 100 Repetition Challenge

                    2 sets of 50 reps on each leg of:

                    • Walking Lunge
                    • Single Leg Deadlift

                    (4 mins of rest time in between set)

                    Lower Body Exercises Breakdown

                    Here’s the breakdown of the lower body exercises[1] that you found in the workouts listed in the first section of this article.

                    1. Squat

                      A squat is a compound movement which entails the recruitment of a majority of your lower body (quadriceps, hamstrings, gluteal muscles, spinal erectors).

                      How to squat:

                      Feet shoulder width apart or a little wider. Toes pointed slightly out, arms out in front of you. Sit into your heels till you hit parallel with your butt and knee, drive through the heels, return to starting position and repeat.

                      2. Walking Lunges

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                        A lunge is a complex movement which recruits mainly the lower body.

                        The walking lunges are a harder version of a split squat which is stationary and then adds the component of stepping and keeping balance which engages the gluteus medius as well as allowing a larger range of motion.

                        3. Reverse Lunge

                          A reverse lunge is very similar to the split squat but instead, after every rep, you are returning to the starting position and stepping back.

                          By reverse stepping, you are allowing for a better emphasis on the hamstrings and gluteal muscles as opposed to the quadriceps muscles in a forward stepping lunge.

                          4. Quarter Squat

                            A quarter squat is the top ¼ movement of a squat. This will work mainly the gluteal muscles as it emphasizes the hip extension and not a lot of range of motion on the quadriceps muscles.

                            5. Skater Squat

                              A skater squat is a unilateral variation of the squat, this squat really engages the gluteus medius and hamstrings as it works unilateral stability and hip flexion which fires both the hamstrings and glutes.

                              6. Step Up

                                The Step Up is the greatest balance of getting the glutes and quadriceps muscles firing. Doing Step Ups will not only get the glutes going, but the quadriceps as well.

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                                7. Glute Bridge

                                  Glute Bridges are a great way to nearly isolate the glutes and build a great butt. This entire movement works through hip extension which the main movement of the gluteal muscles.

                                  8. Single Leg Glute Bridge

                                    Single leg glute bridge ensures that we are evenly building the glutes and not relying too heavily on our dominant leg and symmetrical butt. The step up can be done in a chair or a step in the stairs

                                    9. Single Leg Deadlift

                                      Single Leg RDL’s engage that entire booty and hamstrings, especially the gluteus medius due to its unilateral stability property. This is a great way to spice up some routine deadlifts.

                                      Before & After Working Out

                                      Before engaging in any physical activity, consult a doctor if you have not worked out in years. However, if you want to go at it without consulting a doctor, start slow and build your way up. Even though it’s home workout, use dynamic stretching or some light jogging[2] as a warm up before starting the lower body workouts.

                                      Finally, at the end of the lower body workout, use static stretching to reduce injuries and to calm down your heart rate gradually.

                                      Featured photo credit: Gesina Kunkel via unsplash.com

                                      Reference

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