Friday, August 5, 2011

5 Tips to Fat Loss

The first thing most people do when they want to lose fat is severely restrict their calories and food options. This will work - but only for a short period. Eventually, two things are likely to happen; one – you are going to become hungry, and bored with your diet and binge, and two – because of the severe calorie loss, your body is going to hold on to it’s fat, hindering your weight loss efforts.

Here are 5 tips to help you lose fat:

Eat. Beginning with breakfast, have a healthy meal every 3-4 hours consisting of protein, carbs and good fats. Eating more frequently will keep your metabolism elevated.

Lift. Add resistance training to your fitness routine. Lifting weights will help to add or maintain lean muscle mass, which will help burn extra calories as well as add sexy definition.

Perform Cardio. Perform cardio 5 days a week. Do 2 sessions of 40 minutes at 70% of your maximum heart rate, 2 sessions of high intensity interval training for 20 min., and 1 session where you combine the two styles - do 10 minutes of interval training, followed by 20 min. at  70% max. heart rate.

Time Your Carbs. The body uses carbs for energy. In the evenings, we are usually winding down and not as active, therefore, we do not need as many carbs. Restrict starchy carbs, such as breads, potatoes and pasta, after 5:00.

Restrict Alcohol. The body metabolizes alcohol extremely quickly.  Unlike foods, which require time for digestion, alcohol needs no digestion and is quickly absorbed. Alcohol is absorbed and metabolized for energy before most other nutrients, leaving excess calories to be stored as fat.

5 comments:

Carrie said...

Great tips. I found you from Fitness Friday - nice to meet you.

Courtney @ A So Called Runner said...

time your carbs is a good tip. I am pretty good about all the others but sometimes I eat carbs late, although I do usually run after 8pm during the summer.

jillconyers said...

Great tips! All 5 have worked for me :)

mike said...

Great tips as losing weight also takes patience!

Exercise and Nutrition Tips

Undercover Dieting said...

Great tips, thank you for reminding me. :)