Although there is no magic formula for quick and, most
important, healthy weight loss the following tips may bring
you to your goal way faster:
Training
1. Weight training: Don't leave weight training out of your
program! A good weight workout has an after-burn effect up
to 36 hours after the workout! 4 to 5 intense
30-minutes-workouts a week wikk keep your metabolism at
100% 24/7!
2. Use more dumbbells: no modern hi-tech gym machine beats
a pair of good dumbbells. More stabilizing muscles are used
in free-weight training which has a double benefit: (1) You
burn more fat by using more muscles. (2) You train these
small stabilizing muscles and their cooperation between
each other. This way you add more quality to your workouts
than just "pumping" individual muscles without teaching
them teamwork.
3. Kettlebell training also showed good results for a
quicker weight loss as almost all principal muscles are
used in these exercises. I'd say that 30 min kettlebell
exercises burn 2x to 4x more calories than even dumbbell
training. There are different sizes and weights. You could
even improvise and build your own "kettlebells" from stuff
at hand. I have used for long time 5-liter plastic water
cans which could be used for dozens of different exercises.
And you can adjust the weight, too, just by adding more
water!!
4. Jog/run first thing in the morning. I found out that the
jogging session doesn't have to be long. Even 10-15
medium-intensity workout 30 minutes before breakfast is
enough to speed up your metabolism for the whole day. Plus,
you won't be as lazy to wake up and go running when you
know that the workout is not as "bad".
5. Know the reason. The aim of exercing in a fat-loss plan
is NOT to burn as much fat DURING the exercise, but to
speed up your metabolism just enough to burn fat constantly
THROUGHOUT the day, 24/7. Moderation is the key. Overdoing
just destroys your precious muscle mass that is dearer
than gold while dieting: Only the muscles burn fat, nothing
else. I feel pitty seeing all those peeps at the local gym
spending hours at the treadmill and having worse results
than me, who jogs 15 minutes in the morning and does 25
minutes weight training 5 times a week. Be clever.
Nutrition
1. Take at least 5/6 small meals a day. Split up those
large dinners. Your metabolism (if you eat the right food)
speeds up after each meal. By eating small throughout the
day, you'll keep that engine running non-stop! After some
time you'll notice that you get hungry every 2-2,5 hours
automatically. That's a good thing! This means that your
metabolism is at full pull! You may notice that you eat
slightly more calories a day than before. Don't worry about
that. As long as you eat healthy, the few extra calories
don't matter.
2. NEVER feel hungry! Don't give your body a reason to
store fat. It perceives even the slightest hunger as an
indication of possible starvation and will save/store more
fat "for bad times" at the first possibility (cravings to
eat more / eat more junk-food). This is probably the most
important but largely underestimated and wrongly done thing
while dieting!
3. Drink good fluids, as much as possible: Water and tea.
There are around 5 different theories of whoch I know that
try to explain whydrinking more water helps you with weight
loss. Maybe it's a combination of them all. However, I
think, the most important reason is the following: When you
drink much water, your kidneys adjust to water "abundance"
and don't have any reason to store much water as a reserve.
And with less water under your skin, you appear "leaner".
Appearances, but a good quick-fix-tip ;)
4. Watch what you eat! There are tons of useful articles
that will give you an idea what is "right" food. As a
quick-fix I suggest to cut significantly on simple carbs
and even complex carbs by adding much, much more fruits and
veggies (fiber). Try to take the good complex-carbs before
and after any physical activity and limit yourself to
protein and vegetarian food n other times.
5. Guarana, green tea and coffee are good
metabolism-boosters. Just use them in moderation. =)
Other
1. Keep your stress in check. Stress is known to trigger
cortisol, the junk-food hormone, that destroys muscles and
puts you out of equilibrium. It's pure evil!! So stay cool.
Take yoga, classes, if neccesary. Go for a walk in the
afternoon. Leave everything behind for sometime. Do
something you like once in a while.
2. Work on your sleep patterns. It's said that fitness has
3 key elements: exercise, nutrition and rest. You need to
pay attention to all three. By leaving one out, the
equilibrium is broken and the process is slown down. The
only tip I can give here is get enough sleep and, even more
important, don't take too much sleep, which is far worse!!
The most useful tip I've ever got was to wake up at the
same time EVERY morning (yes, even weekends) and go to
sleep when you're tired (variable time). This will keep you
in a natural balance and provide you with enough rest
proportional to the day's activities. In a matter of two
weeks you will notice a significant power boost which,
again, will help you to burn more fats off your belly.
3. Moderation and persistence is the key to success in any
area of life. This is probably the most important advise I
can give you. Master these and you'll master everything
else! Good luck!
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