If you find yourself fat and desire to
lose weight, or must do it for your health then you may have been told that your weight is the result of wrong habits, associated to your nutrition or life style. Though you may have experienced bad nutrition for a long time now, you must be sure that you can do it, and you will. Just constantly practice positive actions from today towards your goal. I would like you to visualize yourself with a sexy set of abs, and now order yourself that you're going to accomplish this.
Good or bad habits are integrated to your lifestle because they have been repeated for an extended period of time and may also have grown progressively : you have done more of it, in quantity or quality and have reached a certain level of comfort with it. Being overweight or obese doesn't feel great, though some people are super happy with their weight and fat, health issues related to weight are numerous. This article is not a medical approach to weight loss, but you will learn how you can burn fat, little by little, just like you added it before.
One thing first you need to do is to set a goal, so you can visualize your end result. Easy, what is the weight you want to be ? Now tell yourself when it will be done. Having a deadline keeps you focused on your goal and prevent you from slipping away from it..
Second, there is another something to do, but this will be for the whole lenght of your program : never give up! Maybe you will not reach your goal when the deadline is met. But if you have not given up and keep doing the right things you will see results. Never give up !
To get more new good habits to integrate your lifestyle, you need to repeat positive actions, progressively and constantly. To lose weight naturally, there are no secrets : eat better and exercise. If you were waiting for an awesome secret or miracle pill, I'm affraid it's not been invented yet.
Eating Better
I'm sure you've heard about the foods you need to avoid, fat, sugar, salt, etc. Eat your greens, and plenty of it, eat more proteins to keep muscle mass, drink plenty of water. Unprocessed foods, raw foods are the best. I'm sure you already have many ideas, or you can search the internet for tasty recipes with the best foods, here are some suggestions :
- Fish : any kind, tuna and salmon are perfect
- Turkey and chicken
Whole grain bread
- Brown rice, a natural and whole grain rice
- Veggies and french fuits. Don't hesitate to eat plenty of vegetables, it's not fat and it's healthy.
- Olive oil, it's fat but healthy one. Don't abuse it, just a little spoon in the frying pan or for your salade sauce.
- Oatmeal, a good cereal, can prevent heart disease and lower blood cholesterol
- Eggs, 100% of proteins contained in whites are absorbed by your body !
- Water, avoid sugar drinks such as sodas, and if you can completely remove alcohol it's even better.. Have you tried some teas ? It can last so long, and you just need water to have a big cup or two every day. Drink plenty of water.
The other part of the nutrition equation is the
frequency of your meals, and their sizes. Instead of eating tree big meals each day, you can eat upto six times a day, of course eat smaller meals ! Bodybuilders and professional athletes eat this way for the
fat burning benefits it brings. First you're going to train your body to not store the calories. It can now freely burn them all day long since it will now have a new energy supply in only 2 or 3 hours, compared to the 4, 5 hours or more between each meals.
That's a fact, if your body only receives food 3 times a day, it thinks "I better store some energy (fat) for later use since my next supply is not going to come early". Eat six times a day and your body will be trained to not stored as much fat as before, and burn it naturally. Because you eat more frequently, you then fraction your meals in smaller meals. This trick will elevate your metabolism even more becaue eating is an action that requires energy just like any other action your perform : you burn fat when you eat, really !
Working Out
Lift some weights, do some cardio first and then be ready for high intensity interval training and you're giving your metabolism a big boost. In other words, you're going to ask your body some energy. This energy is the fat that you stored. You have seen that calories are the energy source, contained in your food, and stored as fat to be used at later date. Though all calories are not created equal, you need them. Just look at your food!
There are many cardio activities you can do, either by yourself or with equipment, running (outside or on a treadmill), swimming, cycling (stationary bike), rowing, etc. Interval training will require that you repeat effort then rest multiple times : run, walk (rest), run, walk. Efforts are shorter in that case but can be much more intense, this is called High Intensity Interval Training. You will then alternate sprint and rest or walk, and repeat this 10 to 20 times. The period of effort and rest will vary according to your fitness level.
As for weight training, it is highly recommended that you target the biggest muscle groups (chest, back and legs). Training these will trigger a better response from your metabolism. Squat, deadlift and bench press target more than just the main muscle groups they work in priority, so all your body parts will have to work together. Working out these muscles will make you burn a lot more fat, since you can use heavier weights and thus need more energy.. Direct abs workouts don't burn much belly fat! They may build abs muscles but if they're still recovered by fat... you're not going to see your abs.
Take It Easy!
One lat time : to turn a positive action into a good habit, you need to repeat it as much often as possible, constantly and progressively. So don't worry, you don't have to perform the most intense workout or interval training from today. This is not recommended and could cause injuries or other issues. Apply these principles bit by bit, it may be slow but it will have ensure success.
For the nutrition part, do you drink water every day, or can you drink more compared to sodas ? Don't you think you can gradually replace all sugar drinks by water ? This first change in your nutrition could produce amazing results. Then do the same with foods, by favoring fish and turkey as meat. Also go for the veggies, as much as you want, you will feel full too. Your plate will become more colorful.
Do the same for weight training, start with one or two day per week, then three and maybe four. Same goes for the weight you lift, the number of sets, the rest you take between each sets. Go make a light jogging and time yourself. So you ran only 5 minutes ? Just try to make one minute better next time. If you find it easy, it's time for some high intensity interval training Results will come naturally if you keep doing these things constantly..
Get a better lifestyle now!
In conclusion...
Have more quality and fresh foods, do some exercises. Never give up, constantly make the right choice (good food or bad food ? Exercises or no exercise ?). Keep focus. You'll see results. No need to pressure yourself with imperative directions as long as you actually take action.
You know what to do and you know you can do it. Burn that fat and get these hot abs.
