There is still a lot of ignorance and, unfortunately, many myths and half-truths when it comes to fat loss and diet. Anyone who wants to lose body fat and weight cannot avoid effective fat loss. Only when the body fat content is reduced can beautifully trained and defined muscles and six-packs come into their own.
An ideal fat loss is not guaranteed by muscle-shedding periods of hunger or excessive zeal in strength and endurance training. On the contrary, by giving up food or not enough food, muscle breakdown occurs rapidly, making the metabolism slower and slower. At the end of the power-sapping hunger phase, you then come to a dead-end called the yo-yo effect.
The Following Criteria Are Essential For Fat Loss
1.) Diet – Diet is the be-all and end-all of fat loss. The motto here is usually not less, but different.
2.) Training – The training burns calories, optimizes the metabolism and ensures adequate muscle protection and building.
3.) Consistency – sticking with it and self-motivation are required.
We provide valuable advice to help you achieve your training goals faster with our ten fat loss tips. Here we go.
Also Read: WEIGHT TRAINING FOR WOMEN: WHY WOMEN BELONG ON THE DUMBBELL
Fat Loss Nutritional Tips
Cut Down On Carbohydrates
If body fat is a problem, sooner or later, you will not be able to avoid a low-carbohydrate diet. Avoid foods rich in carbohydrates such as bread, pasta, or rice, but fructose from fruits, milk sugar from dairy products, or hidden carbohydrates, e.g., in legumes, can prevent you from melting your belly fat.
Nevertheless, make sure that you have a body-appropriate supply of protein (approx. 2g per kg of body weight) and high-quality fatty acids as well as minerals, vitamins, and secondary plant substances. You can complement the avoidance of various foods with low-carbohydrate supplements from our range.
Make Sure You Have Enough Calories
Everyone knows that you have to forego some kilocalories in your diet. Unfortunately, many people tend to reduce their diet too radically. The result is fatigue, illness, and a bad mood. Reduce your daily amount of calories every two weeks by around 250-450kcal, so you weaken the harmful effects of the diet and get your body used to your diet in a targeted manner.
Consume High-Quality Foods For Fat Loss
Often it is less the amount of what you eat that prevents you from losing weight than the selection of the foods you eat. At the beginning of a diet, as a first step, make sure you choose high-quality foods such as wholegrain oat flakes and brown rice instead of chocolate corn flakes and French fries. Also, make sure you have a balanced diet. Fish and vegetables should not be missing from your diet.
Too Little Fat In A Diet
It sounds confusing, but in fact, a balanced ratio of saturated and unsaturated fatty acids can boost your fat-burning, so to determine the exact amount, you need a professional nutrition plan. Once again, do without sausage and butter and use fish, soy, flaxseed, nuts, or various oils. If you are not a fish eater, our shop offers you a large selection of different fish oil capsules and omega-3 capsules.
A Poor Or No Nutrition Plan
Nutrition plans have not been around for many years, only for top athletes. I recommend that people in all walks of life and age groups have a professional nutrition plan drawn up. Put your body in good hands. You wouldn’t even think of having your car repaired by a layman. The nutrition plan is often the key to success, and everyone has earned it in a diet.
Adaptation Is Essential In Every Phase Of The Diet
Did you manage? Is the diet over? Then you can eat again how and what you want! Not Correct! During the diet, your body has adjusted to the low amount of calories. If you are now eating again without your head or intellect, you will quickly have more pounds on your ribs than you have lost in the course of the diet. Change your calorie intake as you did at the beginning of the diet in small but steady steps until you have reached your desired weight.
Fat Burners From Nature And As Supplements
We all dream of a pill that melts our body fat in no time, and you can find many such fat burners in your home spice shelves. Chilli, green tea, ginger, pepper, and cinnamon promise a positive effect for a successful diet. So you can find the natural sharpening capsaicin in the chili and many fat burners from our range, which drives the beads of sweat onto your forehead even in small quantities.
Our Fat Loss Training Tips:
Our training tips guarantee a well-functioning metabolism, which should be the goal of every fat loss phase.
Cardio Training For Fat Loss – One Man’s Joy, The Other’s Pain
At some point in the course of the diet, you have reached the fact that you can no longer reduce the number of calories and at the same time ensure adequate nutrition. Now is the time to supplement your strength training with cardio training. The perfect time to do this is in the morning before breakfast or after strength training.
At this point, your glycogen stores are largely empty, and you will achieve the best possible success with cardio exercise. Start with 20 minutes of easy running and increase the duration and frequency of your cardio training at regular intervals. To achieve effective fat loss and get your metabolism running at full speed.
More Exercise Means More Kilocalories Burned
It doesn’t seem very interesting, but with an extra day or two of training in the week, you can quickly increase the number of calories you burn during the week. But please make sure to give your body enough time to regenerate.
To avoid overtraining, split up your strength and endurance training, for example, and either spread it over different days or do your endurance training in the morning (20-25 min. HIIT is enough) and your strength training in the afternoon or evening.
More Muscle Mass = Higher Energy Requirements
Strength training has the excellent advantage of increasing your energy requirements during exercise and when you are not training because of the increased muscle percentage. This is the high muscle mass, which requires a more significant amount of energy to function. During a diet and fat loss phase, under no circumstances should you make the mistake of training with too many reps per set. The so-called “on definition” exercise with 15 to 20 or more repetitions is OUT.
Also, you should continue to train with heavyweights and a repetition range of 6 to 12 repetitions in strength training for fat loss. This ensures that the muscles and strength that have been built up to that point are preserved in the best possible way. If you think you have to train with 20 repetitions or more in the fat loss phase, you can say goodbye to your hard-trained muscles now.
Also Read: MENTAL TRAINING: MORE PERFORMANCE THROUGH MENTAL TRAINING
