5 Tips for losing body fat
#1 Emphasize Weight Training Over Cardio
Why? Because weight training elevates your metabolism for 24-36 hours. Breaking down and re-building muscle has a metabolic cost associated with it. In other words, you not only burn calories as you are doing the weight training but also after as your body scrambles to access the nutrients it needs to re-build the tissue.
Traditional Aerobic exercise, with the heart rate between 65%-85% of Maximum, on the other hand, only burns calories as you perform the activity.
#2 Banish Junk Food From Your Kitchen
It all starts with cleaning out your kitchen. Make no mistake: If food you shouldn’t be eating lurks in your fridge, cupboards, or freezers, you will eventually cave in.
You may think you have an iron will, but wait until your leptin (a hormone the regulates appetite) levels start dropping and hunger clouds your every waking thought, and a few of your dreams. Most people won’t exert the effort to leave their house to satisfy their cravings but they’re much more likely to raid the fridge if there are fattening goodies in it.
#3 Get More Sleep
Sleep is another underrated part of a proper fat-loss program. If you aren’t sleeping enough, your insulin sensitivity will decrease, which means that hormone will be less effective at shuttling glucose from your blood into cells, where it belongs. So what does your body do? It pumps out more insulin, still hoping to finish the job. The problem is that insulin is also a fat-storage hormone.
Since your cells will be starved for glucose also means you’ll encounter carbohydrate cravings and lousy workouts.
Few healthy food choices are made after midnight. Going to bed an extra hour early is also a perfect way to combat night-time eating, which can be disastrous to your progress.
#4 Eat More Protein
higher protein intake is the next step to seeing enhanced fat loss. Not only will protein-rich foods calm hunger pangs, but they also have a higher thermogenic effect as well. Well, for every 100 calories you eat, your body will burn about 20-30 percent of those calories off simply breaking down the food.
#5 Combine Your Cardio
The debate rages: steady-state cardio training vs. interval training for fat loss.
Steady state allows for a longer fat-burning session. Interval training ramps up your metabolic rate and increases fat oxidation rates for hours after the workout is done.
Which to choose? Try both.
You might do five or so intervals first and then move into steady-state training. This will allow you to reap all the benefits in one workout. Plus, the steady state will burn even more fat than usual because the intervals will have led to glycogen depletion.
Your cardio, like your weight training, should always be progressively more challenging. This is the single most important factor in any training program. You will not be successful if today’s training does not exceed yesterday’s effort in some manner,