To lose that fat all you got to do is reduce the fat intake in your diet and your body will start doing the rest of the job. First of all, a few restrictions, which are more for the fat reducing part than the gaining muscle part.
Decrease the chances of gaining unwanted fat by consuming carbohydrates more on weight training days than other days.
Have yourself a well-balanced diet containing, high-quality proteins, healthy fats and carbohydrates. If you have a thing for fruit juice, go for the natural ones where there is no sugar involved (only natural sugar). First of all, go get yourself enrolled in a gym and follow the instructions of the trainer. Professionals can work-out 4-5 times a week, but it is not necessary that you should be, and can, do the same.
Cardiovascular exercises are not only good for your heart, but it will also melt away the extra pounds that you have.
With the celebrations of New Year comes the most awaited moment (or the most tensed!) of the professionals, the appraisal period. So when people say they are going on a ‘diet’ to lose weight they don’t necessarily lose fat at the end of it. People who are overweight or are returning to work out after a long span of time may have a relatively easier job. Please go for fresh fruits rather than processed ones because you won’t get as much fiber and they are sweetened. Quite literally, let yourself go crazy on vegetables, especially green leafy vegetables like spinach. Have at least 5-6 meals a day, it keeps replenishing your energy, speeds up the muscle repair and recovery.
It is the most important meal of the day which readies your stomach for the dishes that are about to come. Go for at least 10 kinds of exercise daily, with 8 to 12 repetitions each, but repetitions and sets are not a scale to measure the muscle mass.


Lift heavy weights (with the trainer around you and with the proper instructions) to the point of exhaustion.
Perform this type of exercise for about 30 minutes after strength training for at least 3 times a week. Whereas if you try lifting weights you are no where near capable of doing, you’ll just have a sprained muscle.
Water just doesn’t wash away the toxins from our body but also, if you have more water than the body needs, you’ll feel fitter and healthier. On the other hand, it also reduces the amount of breakfast you might be having, resulting in fewer intakes of calories.
Good sources of proteins are Fish, lean meats, skinless chicken low fat dairy products like curd, soy, etc. It starts the metabolism, at a slow pace, without which you will feel hungry and as a result eat more, then gain fat.
It’s no use to your body if you go around lifting weights that do no suit you and get injured while doing so. But this whole not losing muscle while on a diet is important only for those who want to build muscle right?
This video will benefit those viewers who are interested in health and fitness, and would like to learn some exercises that will help lose belly flat. Some fuels are used more than others depending on what you eat, when, and how much you eat, your hydration levels and your physical activities. Add on those environmental factors, hormones, and genetics and so on.Ultimately what you want to achieve is make your body more efficient in using fat and maximise those results. Remember, there is no such body, to my knowledge at least, which will selectively burn only fat at any one time.The 2 main ways to maximise the fat you burn and spare the muscle is through diet and exercise.
DietAvoid very low calorie dietsWith very low calorie diets the body goes into a starvation mode. Although you will lose some fat in the process, along with glycogen and water, your body will lose muscle mass as well. Moreover, your metabolism will slow down eventually which also slow down the weight you lose.


Very low calorie diets are not recommended for long periods as they can have negative effects to health.In general it is recommended that calorie consumption does not fall lower than 1000-1200kcal per day. With eating protein quality also matters not just quantity so aim for foods which contain most essential amino acids (the building blocks of protein). The downside; studies also suggest that people on high protein diets tend to show decreased in exercise performance.
However, some argue that these studies tend to look at the first 2 weeks of the diet and at the long run they actually improve performance. In very simple words your body will prefer to use protein to drive some processes in place of fat. However, if you do have enough sugar in your stores then your body will use it.It may not sound as a fat burning maximizer this one but it does help in sparing your muscles. This may sound as it contradicts the above, however by saying delay your breakfast I don’t mean skip it all together or wait a couple of hours. It is more like the range of 30-45min.What you don’t want to do is starve your body and actually have the opposite results by stressing it out. ExerciseCut down on cardioIt is a common belief that medium intensity cardio exercise is the ‘fat burning’ paradise of exercise. With this in mind most people tend to hit the treadmill, the elliptical machine or the bikes and spend hours upon hours on them. Apart from the short term effects the fat burning benefits of resistance exercise can be long term. In other words your body can burn more calories.Given that you follow a balanced healthy diet the fat will come off.




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Comments »

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