Lose fat is more simple than you think, although if you research on the internet you will find ‘’Fitness gurus’’ telling you to drink apple cider vinegar and do High Intensity Interval training everyday. The Social media is full of Fitness Influencers that don’t follow the fundamental principle of fat loss training.
The Best way to burn fat is training to gain muscle, when you increase your muscle mass your metabolic rate (number of calories that your body burns) increases. When people lose weight and don’t build muscle, they struggle because their metabolism drops and needs to eat less calories than before.
This post will give you a few fundamental steps to lose fat, but if you really want good results we highly recommend you start a fitness program or hire a Coach to help you in this journey.
If you want to join in a Fitness Program or hire a Coach book a free consultation in this link:
Control Your Stress Levels
High levels of stress increase the cortisol levels in your body. Cortisol is a stress hormone one of the main causes of belly fat. In order to gain muscle and lose fat your body needs to be at low levels of stress.
You need to control your physiological stress and psychological stress creating habits like going to bed early to get more sleeping, drinking more water,following a good exercise program, using breath techniques and Yoga can help a lot. You cannot control always the psychological stress but try to minimise as much as possible.
Start a Good Strength Training Program
Join in a Gym with a good strength training program where they focus on movement quality, technique and where coaches cares about their community. You need a program that follows a good progression in developing Muscle Endurance, Hypertrophy and Strength. It is the best way for fat loss because you can burn calories in the session and your muscle will burn calories after the session to make the recovery process.
Don’t Skip Cardio Workouts
Aerobic training is crucial for fat loss because when you have a well developed aerobic system your body recovers faster. Running, Rowing, Swimming and Jumping Rope are good options to train your aerobic system. If you join a Gym you will find machines like air bikes, rower and ski erg machines that you can use to build your aerobic capacity with low impact in your joints.
Eat Clean And Chew Your Food
“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.”
Avoid sitting down in front of a TV, SmartPhone or Computer when you are eating, enjoy your mealtime and make sure that you are chewing your food.
Improve your Sleeping
The majority of people need between 7 to 8 hours of sleep per night. Create a habit to go to bed before 10:00pm. Avoid artificial lights at least 1 hour before bed. Sleeping is crucial for recovery and good body function.The lack of sleeping increases the cortisol levels. Sleep is more than necessary !
Drink Plenty Of Water
Up to 60% of the human adult body is water, 79% of our muscles is water.
Stay hydrated to don’t lose physical performance, drinking water can increase your metabolic rate with helps to burn more calories. Water makes your body works better delivering electrolytes and nutrients to your cells and muscles. Helps remove toxins from your body which improves recovery.
The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:
About 15.5 cups (3.7 liters) of fluids a day for men
About 11.5 cups (2.7 liters) of fluids a day for women
Have Sun Exposure
When your skin gets sunlight it produces Vitamin D. That is the reason why getting sun exposure is important. The lack of Vitamin D can cause weak immune system, tiredness, fatigue, bone and back pain due to poor absorption of calcium, depression and hair loss.
You need to get at least 30 minutes of sunlight every day to increase the Vitamin D levels .
Build A Strong Mindset
You can lose motivation easily but a strong mindset is what will make you focused on your aims, instead of negative thoughts. Plan your journey sitting down with your coach and talk to him/her about the reason why you want to conquer your goals. It will make it so much easier to find the correct path and hit the target. Following all steps you will get the best results.
‘The body achieves what the mind believes”
Trust and enjoy the process!