But just how much body fat should be lost to achieve the kind of definition that accentuates the separation between muscle groups, and highlights that all-important abdominal area? Losing the last 10 or so pounds of body fat is generally a hard thing to do, and the reasons for this are many and varied. Let us examine the most effective ways the severely overweight through to the advanced trainer can lose unsightly body fat. The following methods can be used together or separately, depending on the goals one has, or the fat-loss stage they are at. If you're severely overweight, it is probably best to start your fat-burning phase with low-intensity aerobics and weight training, to ensure your body is not placed under undue stress at this early stage.
Moderate aerobics are likely to burn a greater amount of body fat if the intensity is kept at around 70 percent of maximum heart rate, and taken beyond the 30-minute mark (with one hour being the eventual goal).
With weight training, high repetitions with moderate weights would work best for an obese client during the initial stages of training. Good fats such as the omega-3 and omega-6 fatty acids will actually have a fat-burning effect, as they enhance metabolic function (the metabolic rate is an indicator of how the body uses stored energy).
Complex carbohydrates will generally maximize the fat burning effect as they stimulate the metabolism. Strategically cutting back on carbohydrates means eating specific carbs at certain times to achieve a fat-burning effect. Complex carbs include brown rice, beans, oats, and potatoes, and their use is to be encouraged.
A third type of carbohydrate, fiber, which can be found in high-wheat foods and certain fruits and vegetables, is an important one for fat loss because it increases feelings of fullness and pushes fat through the system to be eliminated. One school of thought has it that training aerobically directly after weight training, or first thing in the morning, will stimulate greater gains in fat loss. HIIT (High intensity interval training) is an advanced form of aerobics designed to strip body fat at a faster rate. HIIT (High Intensity Interval Training) is an advanced form of aerobics designed to strip body fat at a faster rate. As the name suggests, HIIT requires training at high intensity (near maximal) for a series of intervals, before backing off to a lower work rate. Generally the extra calories will not be stored as fat as long as the high-calorie days are limited to a certain period and are promptly followed by the lower-calorie days. This strategy is best practiced when aiming to lose that remaining five to ten pounds of fat, and when a person is in reasonably good shape to begin with.
A greater degree of excess fat would probably require consistency in terms of low-fat, low-calorie eating, as will be shown in the success stories featured later in this article. In most of the weight loss success stories I have read, one common theme emerges: a higher than normal water intake is crucial for fat loss.
Unfortunately the liver also has to work on behalf of the kidneys (if the kidneys are water-deprived), therefore lowering total liver productivity, which has deleterious consequences for the fat-conversion process.
A combination of methods is needed for those who have a significant amount of weight to lose. Exercise moderately with aerobics (walking or cycling) and weights (12-15 repetitions, gradually increasing the intensity as weight is lost. The best strategy would be to gradually drop excess body fat through a combination of low-intensity and high-intensity training, coupled with a sensible eating approach.
Exercise moderately with aerobics (a combination of walking, cycling, and rowing) and weights (8-12 repetitions), while incorporating the occasional HIIT session after the first few pounds are lost.
The smooth stage could be defined as a puffy appearance with a small amount of visible body fat (around 11 percent in men and 15 percent in women; about 10 total pounds to lose to become "in shape"). This look would probably be regarded as normal and healthy, but there is an absence of muscle definition due to a thin layer of fat—the off-season bodybuilder is usually at this stage.
For those who only have three or four pounds of fat to lose in order to reveal a ripped, muscular physique, it is probably also best to do HIIT, as this should more effectively rev the metabolic rate while one is at an advanced fat-burning level.
For the out-of-shape beginner, HIIT might be overkill, but for the in-shape, advanced trainer, it could prove to be perfect because it's an effective way of improving an already efficient metabolism. One of the worst practices when wanting to lose weight, drinking alcohol will not only add empty calories but will reduce appetite and lower testosterone levels for up to 24 hours (testosterone helps to burn fat). After alcohol is consumed it is converted into a substance called acetate, which is used in place of fat for energy, thus helping the body to maintain its fat stores1. Fat-burning supplements can have a thermogenic effect on the body, which causes fat to be burned at a faster rate. As an active martial artist, bodybuilder and accredited personal trainer, David employs the latest cutting edge research to enhance his own progress.
Don’t try go below that 17% limit for women and 9% for guys, your goal is to be healthy.
Once you reach this goal, to maintain that physique for the rest of your life, you will have to rely on your high metabolism to keep you trim. If you eat right, sleep right, and manage your stress through our upcoming productivity tips, there is very slim, very near zero, chance that you will fail.
Let's examine the most effective ways the severely overweight through advanced trainer can lose fat.
It often seems as if the more persistent a person is, the harder this stubborn body fat is to lose.
When significantly overweight (over 25 percent body fat in males and 30 percent in females), it is best to work moderately as a way in which to gradually ease into a higher-intensity program. It is important to remember that lower-intensity weight training and aerobics should both be done in the same program to maximize results. For weight training, all body parts should be targeted with basic exercises that work larger muscles. This stands to reason, as the body will typically burn carbohydrates for fuel and use protein for repair. Complex carbohydrates will generally maximize the fat-burning effect because they stimulate the metabolism without causing the outpouring of insulin, which causes greater fat storage. However, the short-burst simple-sugar carbohydrates are to be avoided during a fat loss phase, as they can cause a large insulin spike and resultant fat gains. Simple carbohydrates can be eaten directly after training, as the body will more readily store them as glycogen, not fat, at this stage.
The idea is that glycogen stores will be depleted at this time and therefore fat will be used directly for fuel.
Although not for everyone, as it can be very demanding, HIIT is one of the more effective fat-loss methods for the intermediate to advanced trainer. The interval can last anywhere from 10 to 30 seconds, and the entire session might last only 20 minutes, depending on the stage (both in terms of fat storage and fitness level) one is at.
The higher-calorie days are not open invitations to pig out on all manner of forbidden foods, but should be comprised of clean proteins, carbohydrates, and fats. If the client is overweight, the higher-calorie days could sabotage their weight loss due to a more sluggish metabolic rate.
Water intake is important for fat metabolism because it helps the liver perform the function of fat conversion for energy purposes. Although it doesn't directly burn a greater number of fat stores than aerobics, weights will build muscle, which in turn will increase the metabolic rate 24 hours a day. These are the people who typically need to lose around 40 pounds of fat before they even consider achieving muscle definition.
Typically they are holding around 20 pounds of fat and have a body fat percentage of around 17-18 percent in males and 25 percent in females.
Having predefined goals and a progress diary will help your client stick to their plan, and allow for a greater degree of accountability. For fat loss, all the right steps need to be taken at the right times to realize this goal.
Having someone on hand to lend support and expertise can really make the difference for those who are struggling with their weight-loss efforts. It is important to realize that these are supplements that can help if they are used in conjunction with an adequate diet and training regimen. She added to the definition of motherhood and represents a growing movement toward healthy living! See why she committed to the hardest goals of her life, lost 32 percent body fat, and 107 pounds in one year! We are your personal trainer, your nutritionist,your supplement expert, your lifting partner, your support group. In fact, every time you lose 5% body fat, reward yourself with a trip to buy some really cool looking underwear.
Whether your goal is to get into top shape for a bodybuilding contest or to look good for the beach, fat loss is arguably the biggest incentive to train. The best ways to lose fat are often dependant upon the level one is at, so it is best to plan accordingly.
Combined, they may stimulate the metabolism to greater heights, therefore enhancing fat loss on a larger scale. The best strategy for these people would be to lose weight slowly with a realistic, longer-term approach. As will be shown in the following success stories, the individuals unwaveringly stuck to their plan and achieved their fat loss goals—they were consistent. The best personal trainer is the one who has the right amount of knowledge and who knows how to plan a program for the specific needs of their client. De novo lipogenesis, lipid kinetics, and whole-body lipid balances in humans after acute alcohol consumption.
We provide the technology, tools, andproducts you need to burn fat, build muscle, and become your best self. We’re not here to judge, all we care about is that YOU are HEALTHY and HAPPY with yourself. There’s nothing like shopping for pair of knickers size SMALL when you have always been shopping for LARGE.
I personally struggle going below 21.5% for longer than 2 weeks, and I, too, need a lot of discipline. Otherwise, you are going to stress your body out and it will be very difficult to keep lean muscle, which means you will gain weight back even easier.
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