Most people who want to lose weight want to find quick diets to lose weight fast, but is this a good approach? The short answer is NO. You do not want to try to diet down and lose fat too fast. Here’s usually what happens.
- Loss of Muscle
- Loss of Energy
- Loss of Metabolism
- Loss of Temper
- Loss of Sex Drive
- etc
These are some of the negative “side effects” if you will of rapid dieting or starvation. Your body does not want to have to change too rapidly. Changing diets too often or not eating enough is a sure-fire way into the gutter. Instead I recommend eating healthy and frequently to keep energy levels up, as well as nutrient flow consistent. This eliminates your energy problems.
It will also make sure your muscles are getting fed, so when you do resistance training your muscles get energy to function properly. Instead try to exercise in order to burn off excess calories. If you eat too much it doesn’t matter what or at what time you eat it, it will likely get stored. Your energy expenditure MUST be higher than the intake, but do not create a too large gap or your body will DO THE OPPOSITE OF WHAT YOU WANT!
Yes. Eating less actually has the opposite effect of what you want to achieve if you do not do it right. That’s crazy, but true. Eating to little makes sure the body uses muscle, fat and food for energy. Training with weights and eating good food pretty much makes you build muscle and burn fat. Great combination!
How To Lose 2 Pounds of Belly Fat Per Week!
So you are overweight and want to lose belly fat fast? Well, here’s how to do it and a few recommendations of fat loss programs that will help you along your journey. Please leave comments or share this article with your friends who need this advice! Twitter, Facebook and share it with your friends. I’d love to help you all get in great shape!
Ok, let’s get started…
In order to lose belly fat you have to be in a caloric deficit. This means that you need to burn more calories than you consume. A common idea when they hear this is to go on a really low calorie diet or even starve themselves. DO NOT DO THIS. Although you will need to be in a deficit to lose weight, you shall not go too low either… It is not recommended to eat too little food. It will only make you weak and lose muscle mass, which is active tissue that increases your fat burning ability.
A good calorie deficit is about 500-1,000 calories per day. That’ is said to be the most healthy rate of fat loss by many doctors and fitness professionals. So if your resting metabolic rate is currently 2,400 and through activity, work and your daily routine you manage to burn off around 500 calories, then you are burning 2,900 calories per day. If you want to be in the fat loss zone you should not eat less than about 2,000 calories in this case, and about 2,500 would be OK too. So you have a range of 2,000-2,500 calories per day to work with in order to lose 1-2 pounds of fat per week. Nice!
Your calories should come from as clean foods as possible. What are clean foods you might ask? Well, foods that are as natural as possible. Anything processed or artificial is not natural. So the fewer ingredients the better. Vegetables are good. Lean chicken is good. Soda and juice, candy and chocolate is bad etc.
Stay as far away from “deep fried food” as possible, such as chicken nuggets, french fries, chips, corn dog etc.
Try coking your meals at home, this helps you know what is in the food and it is cheaper than eating out! It is less convenient at times, but it is easy to cook A LOT OF FOOD at one time, then keep it refrigirated and simply heat it at a later time.
Exercise Is Also A Major Component of Fat Loss!
If you do not like to exercise then well… It is pretty much a must. It can accelerate your fat loss by up to 60%! Some workouts can boost your metabolism and build muscle so that you are burning fat 24/7, literally. Yes, muscle burns a lot of fat, so basic strength training will do wonders for your body! It is healthy to have muscle and it helps you burn fat, look good and feel great.
Here are a few sample workouts that you can do during the week:
- Monday: Run for 60 minutes
- Tuesday: Weight Training
- Wednesday: Swimming 30 minutes
- Thursday: Weight Training
- Friday: 60 Minute Walk
- Saturday: Off
- Sunday: Off
I recommend that you get into lifting weights or doing bodyweight exercises at home, especially resistance training workouts as they are short and intense. These types of workouts will shock your body into burning fat and build muscle to become lean and strong.
Exercise is powerful when done right. It doesn’t mean getting on a treadmill and slaving away for hours! It doesn’t mean spending hours in the gym. It doesn’t require you to do crunches or sit-ups. Just follow any circuit training workouts and you’ll be very successful with your fat loss!
Peronsally I think circle training is a great program that shows very detailed information about how to lose fat and get in shape. High Intense Interval Training for 15 minutes, which is also the “15 minute miracle”, is a great way to increase your metabolism and burn fat.
How To Lose Body Fat At Home Fast
Do you want to lose fat at home and get in better shape? Good! That is the first step to making it happen in your own life. Now let’s get to the juicy details of how it’s done. I’m sure you know that going to a gym is a great way to get into shape and lose body fat… The problem is that many people do not have time or are not comfortable going to a public gym to workout.
Every person has their own reason for not going, and all reasons are private and yours to keep. We do not need to know why you do not want to go, instead I want to give you alternative workouts you can perform at home to lose body and get in shape. Yes, it’s 100% possible and all you really need is a few square feet to work with… Maybe some smaller dumbbells which you can purchase at any sports goods store.
We will be working with BODYWEIGHT movements in this article, as well as a timer. You will need a timer or a clock to keep track of time so that you can perform each movement for 30 seconds and rest 30 seconds. This is like interval training and bodyweight training all combined into one program! The ultimate quick fat burning workouts are developed after this principle so this really works.
Here’s the sample workout and exercises. Feel free to switch around the specific exercises and work times to make it more challenging for you. You can also add sets or remove sets and reps to suit your needs, but here’s a basic outline that works wonders.
Do each exercise for 30 seconds then rest 30 seconds.
- Push-Ups – Go To Failure
- Squats – 30 seconds
- Shoulder Military Press – 30 Seconds (Use something in your house as weight or buy dumbbells)
- Lunges – 30 seconds
- Pull-Ups -30 seconds
- Ab Crunches/Sit-Ups/V-Roll Ups/Planks – 30 seconds
- Knee Tuck Jumps – 30 seconds
- Burpees – Go 30 seconds, rest 30 second
- Mountain Climbers – 30 seconds hard, 30 seconds rest
Repeat this circuit 2 more times for a total of 3 “laps”. Rest 30 seconds between each exercise and 1 minute between each circuit. This will help you definitely lose body fat at home, FAST. This kind of workout really uses the whole body… The idea is to spike your metabolism and build muscle. Do this workout every other day and eat healthy food and you’ll see amazing results.