Do you need to lose weight? Tighten up your physique with a combined approach of diet and weight training. Cut calories and increase physical activity to shed weight, improve your health and boost your mood.
Reduce the number of calories you ingest and bump up the number of calories you burn to lose fat. Despite the hyped-up claims of fad diets the weight loss formula remains: calories in needs to be less than calories out.
A well rounded approach of dieting and resistance training helps optimize your weight loss campaign. Hitting the weight room burns more calories and eating a clean, nutritious diet lowers the number of calories you ingest.
Consider adding a cardiovascular component to your exercise campaign to improve heart health and accelerate fat loss.
Before starting a diet or exercise program please consult a physician.
Weight Training
Engage in resistance training 3 times per week to trim fat. Weight training boosts your metabolism, helping you burn calories and lose weight. Use compound heavy movements like squatting, bench pressing and dead lifts to accelerate weight loss. Compound movements provide you with a comprehensive full body workout by recruiting multiple muscle groups.
Add isolated resistance training exercises like skull crushers, flat bench flies and dumbbell rows to round out your resistance training fat burning campaign.
Do 4 sets of 15 repetitions for each movement. Using high repetitions helps you burn calories more easily. Rest 45 seconds between sets to boost your metabolism and add increased intensity to your workouts.
Engage in a 10 minute warm up session in the form of jogging or walking on a treadmill to loosen your muscles. Stretch for 10 minutes to reduce the risk of injury and prepare your muscles for intense resistance training sessions.
Diet
Eat three to five small meals daily to rev up your metabolic engine. Ingesting small meals spaced out every 3 hours helps you feel satiated. Smaller, frequent meals also create a thermogenic effect, aiding healthy weight loss
Eat lean proteins, complex carbohydrates and healthy fats for a balanced fat burning diet. Lean proteins like chicken breast, turkey breast, salmon and lean beef help you maintain lean muscle mass. Increasing your muscle mass to body fat ratio boosts your metabolism.
Consume complex carbohydrates like oatmeal, whole wheat bread, fruits and vegetables to maintain steady blood sugar levels. Prevent insulin spikes leading to weight gain. Complex carbs also help to fuel your workouts.
Healthy fats like safflower oil, olive oil, natural peanut butter and cashews help you feel full, reducing the urge to over eat.
Drink at least 8 glasses of water daily to remain hydrated and energized. Drinking a sufficient amount of water helps you feel satiated and improves your sessions in the weight room.
Summary
Persistence wins in the weight loss game. Lose 1 to 2 pounds of body fat weekly. Slowly and steadily lose weight to improve your overall health and make a permanent lifestyle change.
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