In today’s day, there are countless numbers of people who are either obese, fat, or overweight. Many of those same people (maybe you’re one of them) would do anything to lose weight. But, it’s not weight loss that’s important it’s fat loss that you are really striving for. Think about it- no one wants to lose any other tissue but body fat. So, in order to lose body fat, there are three things you need, and no, they aren’t cutting calories, using only gym machines, and taking weight supplements. In today’s blog, we are going to give you the ultimate guide to weight loss using these three simple tips.
Muscle:
The first thing you need when your goal is weight loss is muscle. Although this may be counterintuitive because muscle weighs more than fat, but the more muscle you have the more fat you burn at rest. Muscle increases your resting metabolic rate and it burns fat while you are sleeping. You care to lose weight because you want to look good. If you want a good looking body then you need muscle. It’s that simple. In order to gain muscle, you should do strength training using functional movements and keep your parameters (sets, reps, tempo, rest, etc) in the hypertrophy zone. This will help you gain muscle which in turn will help you lose body fat and achieve (the right kind of) weight loss.
Nutrition:
Eating according to your unique biochemistry is of great importance in balancing your body’s homeostasis. Everyone is unique, so getting the right nutrition for you is of great importance. There is no one size fits all approach to food or diet. One man’s trash is another man’s treasure. If you are a fast oxidizer (which burns through carbs faster than most) but you are eating a vegetarian diet because someone told you you should or because you watched a documentary about how animals get slaughtered and now you don’t eat meat, then you are probably out of balance. You must eat what you are designed to eat. But before you go choosing your foods you must find out if you are fast oxidizer or slow oxidizer or mixed. Are you a parasympathetic dominant or sympathetic dominant or mixed? You can find this out by doing the Metabolic Typing Diet questionnaire here. “Within just minutes, you can discover the right diet and the right supplement program for YOUR Metabolic Type® … Not what your friends say, not what some "expert" says, not what you read in a magazine, not what you hear in late-night infomercials — rather, a diet that is precisely tailored and customized for YOUR metabolism.”
Cardio:
This is the part most people are familiar with. In fact, most people do way too much cardio that they make it harder for them to lose body fat. When you do cardio make sure to stay in your fat-burning zone which is between 60 - 70% of your max heart rate. The formula to find out the BPM’s you need to be at to lose fat is the following: [(220 - age) x (60-70%)]. The two numbers you get is the zone which you should stay in to lose body fat. Any higher and you simply burn your stored muscle sugar (glycogen) and then you burn muscle. Muscle is what you want so don’t burn that. Instead, stay in your fat-burning zone and stay there for at least 20 minutes two to three times per week.
The ultimate guide to weight loss is muscle, nutrition, and cardio. Those three things will help you burn fat and give you the good looking body you want. The main secret is muscle so if you can spend time building muscle the rest will only help.
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