If you're like most people, then you have probably asked for advice on how to lose weight in the past and been baffled by the many contradicting answers you have heard. Today we will be looking at five proven factors which will help you to remove doubt from your diet plan and get some serious results.
Furthermore, we will take five of the most extensively researched factors behind fat loss and then show you how to combine them with a HIIT program for maximum results. []
Once you have been able to lay down the ground work with the five diet principles, you can add a high intensity interval training routine alongside it to elevate results one step further. Let's start with a quick look through the diet principles:
* Establish your daily calorie goal.
* Learn how to set your macronutrient ratio.
* You must drink plenty of water.
* Discover how to get more from your snacks with protein.
* Learn the best and worst times of the day to take on carbohydrate heavy foods.
Before you go any further, the first thing you must do is establish how many calories you are eating. If you are not sure then grab a little black book and start writing down everything which passes your lips for the next day. This will give you a general idea, it doesn't need to be an exact science. Once you've established this you simply need to set a slight deficit to begin getting some general results. Chop around 200 calories from your existing total to begin with.
After that, you are ready to begin optimizing your intake of the three macronutrients. This means looking at your protein, carbs and fat intake. Obtain around 40% of your calories from protein, the same from carbohydrates and a 20% portion from mostly healthy fats. This is known as the 4-4-2 idea. []
People usually forget to drink enough water during the course of a busy day. One way to get around this is to fill a two liter bottle before you go to bed at night and leave it in the fridge. Upon waking, set yourself the target of finishing that bottle during the upcoming 24 hours and having a new, fresh bottle in the fridge by the time you go back to sleep. Water is crucial for weight loss, as it helps your body to stay hydrated, increases metabolism and also helps you to flush out toxins.
Snacking on protein instead of sugary carbohydrates can be another important step to eliminating the common problems which cause diet failure. You can try this by packing some small protein rich sources into some small snack tubs and taking them to work with you.
Not only will your body have more energy throughout the day, you won't be feeding yourself with junk food.
Finally, there are so many myths surrounding carbohydrates. Your body needs them in order to function and you cannot lose weight without them, so do not make the mistake of avoiding them. However, you can increase results by learning the best times to eat them. It is a myth that you shouldn't eat carbs at night. The truth is you should plan your carb intake around your busiest periods of the day so that your body can use them for fuel, rather than storing them. If you are busy during the night then there is nothing wrong with enjoying some carbohydrates at this time
Now let's look at combining these tips with high intensity interval training to take the results even higher. If you can combine all of the diet tips above with three sessions per week on a bike or treadmill, switching between four minutes of moderate intensity and 30 second bursts of maximum effort you will see excellent results. You needn't work for longer than half an hour in total.
To discover how to lose weight you need to put aside the common myths which dominate the industry. The same thing often happens with hiit workouts, too, with many trainers giving different advice. The easiest way to get maximum results is to stick to the scientifically backed methods.
Furthermore, we will take five of the most extensively researched factors behind fat loss and then show you how to combine them with a HIIT program for maximum results. [
Today's clip on how to lose weight details five extensively researched fat loss tips for you.
Once you have been able to lay down the ground work with the five diet principles, you can add a high intensity interval training routine alongside it to elevate results one step further. Let's start with a quick look through the diet principles:
* Establish your daily calorie goal.
* Learn how to set your macronutrient ratio.
* You must drink plenty of water.
* Discover how to get more from your snacks with protein.
* Learn the best and worst times of the day to take on carbohydrate heavy foods.
Before you go any further, the first thing you must do is establish how many calories you are eating. If you are not sure then grab a little black book and start writing down everything which passes your lips for the next day. This will give you a general idea, it doesn't need to be an exact science. Once you've established this you simply need to set a slight deficit to begin getting some general results. Chop around 200 calories from your existing total to begin with.
After that, you are ready to begin optimizing your intake of the three macronutrients. This means looking at your protein, carbs and fat intake. Obtain around 40% of your calories from protein, the same from carbohydrates and a 20% portion from mostly healthy fats. This is known as the 4-4-2 idea. []
People usually forget to drink enough water during the course of a busy day. One way to get around this is to fill a two liter bottle before you go to bed at night and leave it in the fridge. Upon waking, set yourself the target of finishing that bottle during the upcoming 24 hours and having a new, fresh bottle in the fridge by the time you go back to sleep. Water is crucial for weight loss, as it helps your body to stay hydrated, increases metabolism and also helps you to flush out toxins.
Snacking on protein instead of sugary carbohydrates can be another important step to eliminating the common problems which cause diet failure. You can try this by packing some small protein rich sources into some small snack tubs and taking them to work with you.
Not only will your body have more energy throughout the day, you won't be feeding yourself with junk food.
Finally, there are so many myths surrounding carbohydrates. Your body needs them in order to function and you cannot lose weight without them, so do not make the mistake of avoiding them. However, you can increase results by learning the best times to eat them. It is a myth that you shouldn't eat carbs at night. The truth is you should plan your carb intake around your busiest periods of the day so that your body can use them for fuel, rather than storing them. If you are busy during the night then there is nothing wrong with enjoying some carbohydrates at this time
Now let's look at combining these tips with high intensity interval training to take the results even higher. If you can combine all of the diet tips above with three sessions per week on a bike or treadmill, switching between four minutes of moderate intensity and 30 second bursts of maximum effort you will see excellent results. You needn't work for longer than half an hour in total.
To discover how to lose weight you need to put aside the common myths which dominate the industry. The same thing often happens with hiit workouts, too, with many trainers giving different advice. The easiest way to get maximum results is to stick to the scientifically backed methods.
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Further Help: See how to get the most from your hiit sessions in the gym with Russ Howe PTI's free guide. If your goal is learning how to lose weight you can start now with the 5 proven principles in our main video.
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