How to Lose Fat
It is hard for some people to lose weight. The first thing you need to do to lose fat is to gain muscle and eat right. To lose body fat you must eat. You should not starve yourself if you are trying to lose weight. When you starve yourself your body will react and it will automatically start storing fat into your body so that it can survive.
Another thing is that your metabolism will determine the rate your body will burn the calories in your system. If you have a fast metabolism then you will burn calories much faster. If you have a slow metabolism then you should know that your metabolism will burn the calories in your body much slower. To avoid your body from storing fat you must eat. Your body will need about 5-6 meals a day spaced out evenly throughout the day with the same amount each time. If you are interested in losing body fat you should begin by eating around 10 – 12 times their body weight in calories. By eating six means a day weight training and cardio will help you to increase your metabolism.
Eventually after a few months of diet and exercise the body fat that you got from eating six times a day will gradually come off. If you want to have a long lasting weight loss you should change your diet after 6-8 weeks because your body will become adjusted to this diet. If you do not change your diet it will effect your metabolism and you will stop seeing any changes. While on your fat loss diet you should eat a moderate amounts of fat, and carbohydrate. One thing you should eat a lot of is protein. Protein will help you build muscle and it will help you increase your metabolism and your immune system. The protein intake should be at least 1 gram per pound of body weight. A good source of proteins are lean meats, egg whites, whey protein and soy protein.
It is good to start your weight loss personal diet program with around 40% protein. Even though having this large amount of protein in your system might be harmful depending on each individual. You should consult your doctor to see what amount is good for you. A large amount of protein could put strain on your kidneys.
So, muscle burns more fat. The more muscle you have the faster your metabolism will be and the faster you will lose the fat in your body. You should use weights to gain more muscle. Weight training also helps you tone your existing muscle. If you do the right exercises then you will be able to trim your waist line, broaden your shoulders, lift and tighten your butt, and tone your thighs and broaden your chest. Weight training also helps you strengthen your bones and tendons which will help you prevent injury's. One thing you should remember while weight training is to use free weights. Machines do not help you gain muscle. Another thing you should remember is to let your muscles rest and recuperate. If you over train your muscles you will eventually start loosing muscle.
If you want to tone your muscles then you should use light weights and do several repetitions. If you want to gain muscle then you should use heavy weights with little repetitions.
To get ride of fat quickly you should perform aerobic exercise regularly. Aerobic exercise will help you burn fat and calories and it will also elevate your metabolism hours after you had your aerobic exercise. The good thing about this is that it will help you burn greater calories throughout the day. If you want fast results you should choose an exercise that will elevate your heart rate for about 30-45 minutes. You can do stationary bike riding, running, climbing stairs, aerobic classes or boxing.
Some exercises like basketball or baseball are not good sports to do when trying to keep your heart rate elevated because there are a lot of stop pauses in between.
Your cardio work out should be in the mornings before your first meal, because this is when you will burn the most fat. If you want to lose weight you should be consistent with your diet and exercise.