Tip 1: Exercise efficiency
The idea here is that we are all very busy and I don't have time to spend hours in the gym or exercise every day of the week. I know most people are in the same boat.
So all you need is a very little exercise routine and very little time, Carbofix but it still gives you great results ...
... Now the only way to do that is to use some form of exercise that causes fat loss when you are not working out.
The most popular forms of exercise burn calories and fat during exercise ... but this is not effective because we can exercise too much ... even aerobic and cardiovascular maniacs cannot keep only 5 to 10 hours per week of exercise.
So 24/7 that gives us 168 hours a week ... so working even 5-10 hours a week means we can't work 160 hours or more ...
... During these 160 hours, we have to focus on maximum fat loss in minimum time ...
... and when you were able to do that, you now have the ability to exercise. The idea is to burn more fat in more than 160 hours when you are not working ...
... and the best way I have found is to use a really high level of intensity in combination with quick resistance training exercises.
This type of exercise burns fat for up to 2-3 days after you finish exercising, so you can see why this type of exercise only doubles or triples fat reduction at just 2-3 sessions per week. With a typical exercise called "fat burning zone".
Tip 2: First Look at Micronutrients
Looking at foods from a micronutrient perspective is the most important piece of advice I can give to anyone trying to stay lean.
This is not something you hear from many nutritionists, in fact they tell you the opposite of looking at your diet from a macro nutritional point of view (proteins, carbohydrates, fats) ...
... This is with a lot of people ending up, and losing fat is still very important, but the big turning point in my personal fat loss journey came when I started to focus on consuming more calories from super loaded foods. With nutrients instead of focusing on my protein, fat, and carbohydrate ratios.
The foods I am talking about are vegetables, fruits, beans, legumes, nuts, seeds.
Now don't confuse it with a vegetarian or vegan diet, I'm not talking about, but a diet that provides the body with the nutrients it needs to burn fat better.
Now, you might notice that I am not including lean animal meats in this list. Well, these foods don't help you burn fat, they do, but what I'm saying is you should forget about the protein first mentality and go for the 'nutrition first' mentality. .
Growing up, many people said that any good meal should start with beef or poultry, and nutrient-dense foods (vegetables, fruits, beans, etc.) are only a small part of that meal.
I want you to completely reverse this equation and make sure that most of your meals are nutritious and low in protein.
The point is, these foods contain more nutrients, and when administered without overloading your body with essential nutrients with less nutritious foods, fat loss becomes much easier as the appetite and cravings that plague people. dieting almost disappear.
Tip 3: Stop creating situations and use ABS Gizmos to lose stomach fat!
Okay so that's too big because Six Pack Abs is like the status quo about whether or not you are slim these days.
I mean in the '70s and' 80s having a flat stomach was enough, but now it's all about the Six Pack ... for some reason.
People are bigger than ever and things like Six Pack Abs rarely change and in fact are very desirable.
So, many people are still fascinated by reducing the myth that you can exercise a specific area of the body and create localized fat loss.
I need to know because I have repeatedly hit my newsletter subscribers with this myth, but I always wonder if crunches or sit ups or gut blaster 3000 will give them a set of six pack abs.
TIP 4: DON'T JUDGE THE PROGRESS OF YOUR FAT LOSS TO SCALE
Alright, people make another huge mistake when determining the success of their fat loss program. First of all, we're talking about fat loss here, not weight loss.
Weight loss is the predominant term, unfortunately, because it is what we are taught from an early age.
But when it comes to losing real body fat, we have to look at our body composition, not how much we weigh on the scale, but how much our body is weight with fat.
This is really the only way to know if you are losing fat or just losing water weight or muscle, which is very common in most fad diets.
... people will end up shedding pounds very quickly and get turned on, but they don't look much better in the mirror!
I mean they might look better in clothes because water loss and muscle loss will sometimes make you look smaller in clothes but when the clothes come off ...
This is the lean-fat look that a lot of people have ... they have high body fat percentages, but due to the small bone structure, they seem acceptable to people in cloth.
I know no one wants to look like this, which is why body fat percentage should be the key measure of fat loss.
OK, another reason we can't trust the scale is because of the muscle mass ...
... if we do this correctly, our exercise will be geared towards gaining lean muscle mass as this is the best way to create a calorie deficit almost immediately.
Especially as we get older because our bodies naturally lose muscle mass every year once we hit our thirties ... Besides, this is the main reason why so many healthy people in their twenties and 30s wake up in 40s 20-30 pounds heavier fat.
So if you measure your progress by the scale and gain 5 pounds of muscle, the scale might not show any fat loss or even a small gain because muscle weighs more than fat ...
... it is more dense and takes up less space. This can cause you to panic and think that your efforts are causing weight gain when in reality you are creating the perfect environment for 24 hour fat burning.
So, easy ways to track your% bf are with a caliper, which you can find online, some of these body fat scales, or hand grippers (although there are a few tips for using them correctly).
I actually have a body fat percentage analyzer available for free to my newsletter subscribers that you can get on my website ... it's a great little tool and it's there for anyone who wants to follow along with. precision your fat loss.
So that's the idea here ... track your body fat percentage, not just your body weight! We are looking for fat loss, not weight.
Tip 5: Find Out Your Fat Loss Figures
I'm talking about keeping a score and knowing your numbers here ...
... If you don't know the numbers, you are less likely to be successful in fat loss and fitness.
As with anything else in life, if you don't keep track of what works and what doesn't, you are using the shotgun approach, which takes longer and doesn't work that way. monitoring.
This is very important for your exercise, fat loss, and fitness progress. Let's take a look at the business world for a moment. In any business, at the end of the day, results are measured by income or money earned.
If the business owner doesn't know the numbers, he doesn't know where he made the money. So they literally have nothing to do! It's silly and very easy, but it's the most powerful metric a business owner can follow.
I'm a huge NBA basketball fan, but do you think they'd love to watch my favorite team if they didn't keep the score? Not at all!
If they don't keep the score we don't know who is going to win, so there is no “game” to win or lose. They need to know their numbers to know who will win and who will lose.
Again, very simple, but the point is, most people don't follow their exercise routines at all. How do they know if a fat loss game wins or loses?
All of this in fat loss and fitness involves watching some important numbers mainly strength gains, inches, and body fat percentage in measurements of your body parts.
If you don't know these numbers from week to week, month to month, it will be very difficult for you to confirm your progress ... then you will try yourself a second time, the methods you are using and the small change will be made later. .
This is also important because with any type of exercise or diet you will need to make some adjustments as you develop and if you are unsure of what or when to adjust how are you going to do it?
So it's essential to record your progress on a weekly and monthly basis to get the lean and fit body you want ... and if you don't, you use the shotgun approach: spray bullets. and expect you to hit anything.
This is a big reason why people abandon their programs ...
... not accurately measuring their progress. When you do this right, it gives you positive reinforcements to work hard even to achieve your goals.
Once you get a feel for what you're really working on, I don't know about you, but I will maximize that effect as long as I can do whatever I can.
So, at the end of the day, be sure to keep accurate records of your workouts and progress. Like in any business or sport, you never know when you'll win if you don't keep the score.