Lose Fat and Get in Shape..
THE 5 RULES OF FAT LOSS
There are five important rules of fat loss listed below:
1. Don’t eat so much
In other words, if you’re eating a typical diet, you’re probably eating a bit too much food to lose fat. That’s right, the food you eat that isn’t used by your body for energy and re-building gets stored as fat. Simple stuff, but it’s often overlooked. That’s because most of us have no idea how much food we really eat.
Here’s a simple way to do that: Grab a notebook and write down everything you eat for the next three days. track down your calories with online calorie counters. After three days of tracking your food, you’ll have a pretty good idea of how much food you normally eat.
Then all you have to do is replace a few calorie dense foods with calorie dilute foods. Or just trim back your portions a little. Voila. Same amount of food, instant calorie-reduction, no stress.
2. Eat healthy food
Depending on who you ask, “healthy” food can mean different things. But there is one universal truth: More nutrients with fewer calories is a recipe for success.
In general, the best foods are lean meats, vegetables, high-quality fats, and maybe a small amount of starches, depending on your carbohydrate tolerance. The best part about these foods? They’re also fairly low in calories compared to processed stuff.
3. Move more often
Most people think the only way to lose weight is to work out for 5+ hours per week or go for morning jogs. Fortunately, this isn’t true.
Taking the stairs, going for a morning bike ride, or walking to lunch instead of driving may seem like small steps, but they make a big impact on how your body feels and how many calories you burn.
4. Do strength training a few times per week
To look and feel better and speed up the rate of fat loss, you need to do muscle-preserving exercises like weight-training or bodyweight workouts. They don’t need to be too intense, and they certainly don’t have to take a long time.
The best thing you can do is start slowly. Perform a small circuit of full-body exercises like squats, lunges, rows, and presses. It all takes about 45 minutes.
A word of caution: Working out is something most people over-think. The truth is, you don’t need a perfect program to start the process. All you need is something that gets you in the gym a few times per week and has you lifting weights or doing some sort of challenging body weight exercises. Adding complexity can come later.
5. Do intervals
If strength training was your muscle-preserving exercise, intervals are your calorie-burning activity. Doing short bursts of work followed by longer periods of recovery helps your body burn a tremendous amount of calories.
To start, all you have to do is get on an exercise bike, treadmill, or other cardio equipment and try the following:
-30 second burst of fast pedaling or running
-60 second recovery of slow pedaling or jogging
That’s one round. Go back and forth between the “intense burst” and “recovery” and repeat that for a total of six rounds. And that’s it.
THE RIGHT WAY TO LOSE FAT
Here are just a few examples of the habits you can cultivate in order to achieve results you want..
This takes time and a lot of work so take it slowly don’t expect results right away…
Take fish oil and a multivitamin. Eat slowly. Work out at least three days per week. Stop eating at 80% full. Eat fewer carbs. Eat veggies and protein with every meal. Do 20 minutes of de-stressing.
No more up and down. No more rebounding. Just a great-looking, great-feeling body and a happier life.
Simply pick one habit — maybe start with one of the ones above — and practice it every day for two weeks.
Don’t worry about trying to follow anything else. Just focus on your habit. And after two weeks, pick one more habit to try.
It may seem simple – and it is. But research shows that simple is the only way to achieve long-term, sustainable results. And the results do speak for themselves.
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