So
you've been struggling with vicous cycle regimes hate you and you do
not work, the image of yourself that you hate, and then the binge later?
Fear No More! Here I will show you the right way to lose fat permanently.
Eat More
"Wait, eat more to lose fat?!?" Yes, I know what you think is cons-intuitive. What are the fat loss more companies want you to believe that you starve, their hunger to lose weight and fat. This is one of the most ridiculous thoughts today. Diets and pills are starving your body, but what it does is to make your body into starvation mode.
Whether this is the starvation mode that retains more of what you eat, and your metabolism slows down. - the process of fat burning time, the drop weight is first noticed, the abutment What happens next. ? You can not stay back and you binge eat because you are hungry. Why is it bad? Well, remember that your body is now on you-eat HOLD mode. So now, your body retains more food than usual. Now you are angry and frustrated that he has "recovered" to their previous weight. So how should I eat then?
For women, if possible, you should eat every ~ 4 hours, and for men, ~ 3. This means eating a small meal 4 ~ 6 times a day. Of course, it is not really easy, so it is best to prepare meals in advance and microwave. Each meal should include a lean protein and complex carbohydrates. And because you are trying to lose fat, you should keep each smaller than normal food (about 20% smaller wise calories).
You need protein to keep your muscles: think of the muscles and fat burning furnaces. The more muscle you have, simply burn more fat by doing nothing. "But wait, do not want to look like Arnold Schwarzenegger! I do not want to look at all hooked! That sounds disgusting!" Do not worry, you will not look like this at any time. Why?
First, you eat less, and this will create a calorie deficit that makes you lose fat while maintaining muscle. Be aware that the maintenance of muscles and gain muscle are two different things. And contrary to what many people think, you can not gain muscle and lose fat at the same time. By eating smaller, more frequent meals, otherwise lose fat, not gain muscle.
Complex carbohydrates is necessary because complex carbohydrates slow release energy only. If you eat too many simple carbs, your body will process more quickly and create an insulin spike. This may seem a bit technical and complicated, so let me simplify this for you.
When you get an insulin spike, your body begins to store more fat (if you get bigger). Then the insulin spike insulin causes an accident. Now, what makes you starve and binge eating.
In short, if you eat simple carbohydrates, such as corn syrup, high fructose, which stores fat, and causing you to eat healthier foods. If you want to lose weight, you should eat more complex carbohydrates. If you want to lose weight, you must eat lean protein (not too fat).
I will not dispel any dangerous myths about fat and how it is unhealthy so let me briefly list the conclusions:
1. Eating fat does not make you fat. What makes the fat is eating too simple carbohydrates for saturated fat and trans fats. You need to eat essential fatty acids.
2. Be careful with foods that say "low fat". It may be that is low in fat, but annoyed evaluated is full of simple carbohydrates such as sucrose, fructose, glucose, etc. (Note that you still need simple carbohydrates like fruit, but just do not eat too much. Watching too many simple carbs on labels.)
3. Do not worry about the grams of sugar in a product; which may be natural sugars. Beware of simple carbohydrates and saturated / trans fats.
So how much protein, carbohydrates and complex lipids should you eat? Again, I will not go into too much this, but the answer depends on each individual. There is no one-size-fits-all solution, but here are some guidelines.
For the person at rest, a 60% carb, 20% protein, 20% fat is appropriate. But guess what, you will not be a person at rest, you've decided to lose fat! So if you want to lose weight, you should eat somewhere over 50% carbohydrates, 30% protein and 20% fat. Of course, you should be better adjusted to the individuality of your body to adjust.
Only by eating healthy, you can lose fat, but to accelerate fat burning, let's explore some subjects.
Breathe More
Oxygen burns fat. Period. This is because fat is stored energy and oxygen is used to fuel the process of energy. Where ever you are, develop deep breathing habit. It's easy to do, and burn fat.
Of course, the fastest way to burn fat is aerobic exercise. Personally, I like to run and sometimes swim. How should you run? Again, it depends on the individuality of his body, but let me list a few guidelines:
1. You must run for more than 20 minutes because the first 20 minutes used to burn what you eat, not fat you have stored.
2. A good heart rate is about 155 ~ 175 bpm. Sure, there are better equations there and I encourage you to consult (you must know your body fat percentage, however).
3. Take a deep breath !!! You know, when the guts start to hurt? He is screaming in his head, "breathe" "BREATHE" as you inhale and exhale deeply. Deep breathing gradually decrease their discomfort, which energize and burn more fat.
4. Have a cooling and stretch your legs, especially the hips, which improves circulation and you do not get stiff legs.
I know I know. He hates jogging, and that is why you have been looking for shortcuts such as pills and what not. But again, do not fall into the marketing hype! Refer to the negative effects of hunger in your body.
Levante More
Again, I know, I know. You do not want to be bulky. But again, you will not be cumbersome because you do not eat too much and if you're a woman, who are not biologically designed to get bulky. What does that mean? Men have testosterone, a hormone that makes men aggressive and bulky.
Women have testosterone, so if you are a woman, you would have to lift very hard and eat a lot to get a kind of bulky. But you must have some muscle level, because remember, muscle burns fat if you are sleeping or sitting on your couch. And if you do lift weights, muscles atrophy. If you do not get your proteins, proteins can atrophy. And you do not want that to happen, because your fat burning rate cut.
Paste the representatives of 8 ~ 12 to focus on increasing volume. Representatives of 4 or less focused on training the force, and more than 15 centers of resistance. You want the volume because you are trying to increase the size of your muscles - not for the last time, you look like Arnold Schwarzenegger. Focus on at least 3 sets per muscle group.
And now?
We have come a long way - we dispelled some popular myths about diet and bulging myths women. We only scratched the surface with diet and exercise, but should be enough to inspire new habits, like reading labels and deep breathing. It has now been realized that good nutrition is the foundation of the quality loss of fat.
Eat More
"Wait, eat more to lose fat?!?" Yes, I know what you think is cons-intuitive. What are the fat loss more companies want you to believe that you starve, their hunger to lose weight and fat. This is one of the most ridiculous thoughts today. Diets and pills are starving your body, but what it does is to make your body into starvation mode.
Whether this is the starvation mode that retains more of what you eat, and your metabolism slows down. - the process of fat burning time, the drop weight is first noticed, the abutment What happens next. ? You can not stay back and you binge eat because you are hungry. Why is it bad? Well, remember that your body is now on you-eat HOLD mode. So now, your body retains more food than usual. Now you are angry and frustrated that he has "recovered" to their previous weight. So how should I eat then?
For women, if possible, you should eat every ~ 4 hours, and for men, ~ 3. This means eating a small meal 4 ~ 6 times a day. Of course, it is not really easy, so it is best to prepare meals in advance and microwave. Each meal should include a lean protein and complex carbohydrates. And because you are trying to lose fat, you should keep each smaller than normal food (about 20% smaller wise calories).
You need protein to keep your muscles: think of the muscles and fat burning furnaces. The more muscle you have, simply burn more fat by doing nothing. "But wait, do not want to look like Arnold Schwarzenegger! I do not want to look at all hooked! That sounds disgusting!" Do not worry, you will not look like this at any time. Why?
First, you eat less, and this will create a calorie deficit that makes you lose fat while maintaining muscle. Be aware that the maintenance of muscles and gain muscle are two different things. And contrary to what many people think, you can not gain muscle and lose fat at the same time. By eating smaller, more frequent meals, otherwise lose fat, not gain muscle.
Complex carbohydrates is necessary because complex carbohydrates slow release energy only. If you eat too many simple carbs, your body will process more quickly and create an insulin spike. This may seem a bit technical and complicated, so let me simplify this for you.
When you get an insulin spike, your body begins to store more fat (if you get bigger). Then the insulin spike insulin causes an accident. Now, what makes you starve and binge eating.
In short, if you eat simple carbohydrates, such as corn syrup, high fructose, which stores fat, and causing you to eat healthier foods. If you want to lose weight, you should eat more complex carbohydrates. If you want to lose weight, you must eat lean protein (not too fat).
I will not dispel any dangerous myths about fat and how it is unhealthy so let me briefly list the conclusions:
1. Eating fat does not make you fat. What makes the fat is eating too simple carbohydrates for saturated fat and trans fats. You need to eat essential fatty acids.
2. Be careful with foods that say "low fat". It may be that is low in fat, but annoyed evaluated is full of simple carbohydrates such as sucrose, fructose, glucose, etc. (Note that you still need simple carbohydrates like fruit, but just do not eat too much. Watching too many simple carbs on labels.)
3. Do not worry about the grams of sugar in a product; which may be natural sugars. Beware of simple carbohydrates and saturated / trans fats.
So how much protein, carbohydrates and complex lipids should you eat? Again, I will not go into too much this, but the answer depends on each individual. There is no one-size-fits-all solution, but here are some guidelines.
For the person at rest, a 60% carb, 20% protein, 20% fat is appropriate. But guess what, you will not be a person at rest, you've decided to lose fat! So if you want to lose weight, you should eat somewhere over 50% carbohydrates, 30% protein and 20% fat. Of course, you should be better adjusted to the individuality of your body to adjust.
Only by eating healthy, you can lose fat, but to accelerate fat burning, let's explore some subjects.
Breathe More
Oxygen burns fat. Period. This is because fat is stored energy and oxygen is used to fuel the process of energy. Where ever you are, develop deep breathing habit. It's easy to do, and burn fat.
Of course, the fastest way to burn fat is aerobic exercise. Personally, I like to run and sometimes swim. How should you run? Again, it depends on the individuality of his body, but let me list a few guidelines:
1. You must run for more than 20 minutes because the first 20 minutes used to burn what you eat, not fat you have stored.
2. A good heart rate is about 155 ~ 175 bpm. Sure, there are better equations there and I encourage you to consult (you must know your body fat percentage, however).
3. Take a deep breath !!! You know, when the guts start to hurt? He is screaming in his head, "breathe" "BREATHE" as you inhale and exhale deeply. Deep breathing gradually decrease their discomfort, which energize and burn more fat.
4. Have a cooling and stretch your legs, especially the hips, which improves circulation and you do not get stiff legs.
I know I know. He hates jogging, and that is why you have been looking for shortcuts such as pills and what not. But again, do not fall into the marketing hype! Refer to the negative effects of hunger in your body.
Levante More
Again, I know, I know. You do not want to be bulky. But again, you will not be cumbersome because you do not eat too much and if you're a woman, who are not biologically designed to get bulky. What does that mean? Men have testosterone, a hormone that makes men aggressive and bulky.
Women have testosterone, so if you are a woman, you would have to lift very hard and eat a lot to get a kind of bulky. But you must have some muscle level, because remember, muscle burns fat if you are sleeping or sitting on your couch. And if you do lift weights, muscles atrophy. If you do not get your proteins, proteins can atrophy. And you do not want that to happen, because your fat burning rate cut.
Paste the representatives of 8 ~ 12 to focus on increasing volume. Representatives of 4 or less focused on training the force, and more than 15 centers of resistance. You want the volume because you are trying to increase the size of your muscles - not for the last time, you look like Arnold Schwarzenegger. Focus on at least 3 sets per muscle group.
And now?
We have come a long way - we dispelled some popular myths about diet and bulging myths women. We only scratched the surface with diet and exercise, but should be enough to inspire new habits, like reading labels and deep breathing. It has now been realized that good nutrition is the foundation of the quality loss of fat.
