Have you discovered the secret to quick weight loss? The truth is, there is no secret. What there is are many unique ways that share similar characteristics. It’s time you learned what you need to know to go from fat to fit.
Deciding on a weight loss, muscle building program has a lot to do with your personal preferences and tastes. It should also be based on your level of commitment. After all, there’s no point in choosing a program that requires you to work out every day when you are only willing to work out three times a week.
There are all kinds of fad diets on the market that would like you to believe they have something that no one else has. The reality is, most of these diets are similar. And while they have worked for many, the key is being able to keep the weight off long term. If you decide to use a fad diet, then you also need to have a long term plan in place, and you need to be ready to make the lifestyle changes necessary to keep the weight off.
The truth is, if you are looking to lose weight and gain muscle mass quickly, there are only a few tried and true way to do this. Here are some great tips to help you burn fat and build muscle.
Four days a week, you need to do 45 minutes of moderate free weight strength training.
Add high intensity cardio workouts that are 15 minutes in length and done three days a week.
Incorporate a nutritious, well-balanced diet into your life. Avoid junk food, processed food, and convenience food which has little nutritional value and far too many wasted calories.
You should not eat two hours before bedtime. Eating too late turns these calories into fat.
Drink lots of water. In fact, you should be drinking a gallon a day. Water removes the toxins from your body, and it also fills you up. Have a glass of water before you sit down to eat, and you’ll eat far less. Got the munchies, drink a glass of water. Water also provides the necessary hydration to your muscles.
Building muscles and losing fat is not a onetime occurrence. It requires you to make some changes to your lifestyle. To keep the weight off, you will need to continue to exercise and eat healthy. The good news is losing the weight isn’t nearly as difficult as many would have you believe. Why not start today?
How Cardio Training Can Lose Weight and Build Muscle Quickly
The topic of losing weight can often elicit groans. There’s no need, you know. In fact, did you know that cardio training can lead to quickly building muscle mass and losing weight. Cardio training can be as simple or as complex as you like. Walking, jogging, and cycling are all goof forms of aerobic exercise that can quickly burn body fat. Aerobic exercises are a great choice for the entire body.
There are all kinds of sites promoting the secret to successful weight loss online, but it’s really not as complicated as we might want to make it out to be. If you want to lose weight quickly, then you must change the ration between calorie intake and calorie use. You can either increase your exercise or decrease your calories. The best plan of attack is to combine the two. Reduce your calories by no more than 500 and increase your activity with a daily 30 minutes of cardio a day.
When you build muscle, you burn fat. Strength training builds muscle. Squats, lunges, and pushups require no equipment are very effective. Free weights are also very effective, dumbbells can be purchased for cheap and cans always work too. Don’t make this more expensive or complicated than it has to be.
Fat burning aerobic exercise is different from recreational exercise. For example, tennis and golf are recreational exercise and won’t do a thing for your weight loss, or very little. Then again, aerobic exercise such as running, walking, and jogging for 30 minutes without stopping will get the heart pumping and the fat melting.
For a while it was thought that low intensity exercises would do the job of burning fat, but that myth was quickly dismissed. If you don’t get your heart rate up, you won’t burn fat. When you have a high intensity aerobic workout, you will consume around 70% of the body’s energy. This means calories are burnt, and that includes fat cells.
Your cardio workout can be as little as 10 to 15 minutes, but a 45 to 60-minute workout is the most effective for burning fat. Don’t think for a minute that more is better, because after 60 minutes the amount of weight loss actually goes down, not up.
Cardio training can lose weight and build muscles quickly, but when it comes to healthy weight loss that you can maintain, you’ll want to ensure you have a healthy lifestyle.
The Best Way to Enjoy Quick Weight Loss
Weight loss is a battle many of us find ourselves facing. Whether it’s 10 pounds or 100 pounds, you can do, and you can enjoy quick weight loss too. Let’s look at some great ways to speed up your weight loss.
One way to speed up your weight loss is to speed up your metabolism. One sure fire way to increase your metabolism is to get active. When you increase your muscle mass, you speed up your metabolism. Another way to boost your metabolism is eating small amounts more often.
Rather than three meals a day, go for six small meals a day. Eating foods that are high in protein and foods that are spicy can both improve your metabolism. Give up coffee and start drinking green tea. There are all kinds of evidence that green tea speeds up the metabolism.
You should set an alarm to go off every four hours to remind you to eat. Sound ridiculous? Well it’s not. This technique ensure you eat smaller meals throughout the day, an effective metabolism booster.
Finally, have a sauna. Being hot can boost the metabolism by 20%. You should always talk to your physician before using a sauna. A very hot bath can help too. While it may not be as effective as a sauna, it still helps.
Losing weight is all about change. You need to change your eating habits, your exercise patterns, and your lifestyle choices. You need to create a plan of action, motivate yourself, and then get going. Throw your body a curveball and change things up rather than always doing the same thing. With this method, you’ll see the fastest weight loss. And remember to make positive choices in your life now that you’ll be able to do for the rest of your life.
Here’s a little secret many don’t know about. Lemon juice speeds up weight loss. It contains citric acid, which slows gastric emptying time so you feel full longer, and eat less. Your diet should be high in protein, complex carbs, and fiber, while it should be low in fat and simple carbs. Most of us have trigger foods we just can’t put down once we start eating them. Storing these foods in the freezer makes it harder to carry out that behavior, thereby breaking the cycle.
Finally, you need to incorporate exercise into your weight loss program. Cardio exercises combined with weight training will optimize and tone your muscles while burning the unwanted fat. You can easily lose 3 to 5 pounds a week and those numbers can be much higher if you are truly committed.
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