October 29, 2020
Ultimate guide to losing fat
- Set long-term goals and find a plan that ensures you stick to it. If you expect to lose fat in the short term, you will most likely fail. Successful fat loss plans take time and are carried out with patience and a lot of perseverance. Stop looking for the quick way and strive for your goals with discipline.
- You must be in a caloric deficit (or consume fewer calories than you need per day to maintain yourself) and control the portions of what you eat. This way your body will get the calories it needs from your stored fat. If you eat more calories than you expend, you will store fat, no matter how healthy you eat. Exercise is not enough. Diet is the decisive factor when determining whether or not you lose fat and, as a result, whether you look defined. Exercise simply enhances this effect. If you have a diet poor in nutrients you will not see progress, even if you kill yourself in the gym.
- Lift weights. With weights you build and preserve muscle mass. Muscle is a metabolically active tissue and is “expensive” for your body to maintain, so it spends calories more efficiently (even at rest) and speeds up your metabolism. Includes more compound exercises.
- Eat enough protein. This way you preserve as much muscle as possible and prevent your metabolism from slowing down.
- Sleep 7-9 hours a day. By sleeping you repair muscle damage and produce the hormones necessary for your metabolism to function optimally. If you don't get enough sleep you will have imbalances that will prevent you from oxidizing fat efficiently.
- Cardio is just a tool that helps you burn off the extra calories you need to cut into a calorie deficit and will keep your heart healthy. Do HIIT cardio (prefer this one) and moderate. If you only focus on cardio, but don't lift weights, you will look flabby and slow down your metabolism, as you will lose muscle mass.