Losing weight and getting shredded is a process. That process takes time and effort, but the results are awesome. One thing is for sure though: you'll have to do it properly. Don't think that all those models who have godlike bodies managed to achieve that level of fitness in a couple of days. In order to make the whole process easier for you, we have decided to write a guide that will be useful to you. Let's see what you should do in order to get the body you desire.
Active lifestyle
There isn't a way to lose weight and get shredded without exercising. However, many believe that those 'programs' for fat loss guarantee a slim body even when you're finished with them. That's a huge misconception. People usually get back to their previous habits and soon enough their bodies are back to where they were before the training program. That's why you need to make changes that you can live with indefinitely. And if you're not exercising at least two or three times a week, you'll have to start doing it. Instead of slouching in front of the TV, buy a gym membership and start putting in some work. It doesn't matter whether you choose to start a certain training regimen on your own or join one of the group fitness classes available. The bottom line is that working out has to become an important part of your life. Do cardio if you want to efficiently lose fat, but add some weightlifting exercises and you'll both build muscles and lose weight.
Water intake
You've probably heard somewhere that drinking more water means burning more fat. That's not a hoax. Water is the medium in which most cellular activities take place, including the transporting and burning of fat. When you start working out on a regular basis, it is especially important that you stay hydrated all the time. Make sure to put a bottle of water in your backpack every time you go to the gym. On top of that, drinking plenty of water will make you feel full. That way you'll control your appetite and eat less. Drinking at least 1oz of water per 2lbs of bodyweight a day is a must. That's why it is recommended that you keep a 20-oz water bottle with you throughout the day. You'll just have to remember to fill it up about five times a day and you'll be okay.
Diet change
It is important that you consume fewer calories than you burn. Eating lean foods is highly recommended. Fish, chicken breasts, lean beef and fruits for snacks is what you should aim for. It goes without saying that junk food needs to be cut out. Another thing that you could do here is to calculate how many calories you burn a day and also calculate your resting metabolic rate. Then you need to determine how many calories you burn through exercise. Take into account that a half-hour of moderate-intensity aerobic exercise burns somewhere around 350 calories on average. A half-hour of lifting burns around 200. The equation here is simple, burn more than you eat and eat only the best quality food (junk food is not allowed).
Sleep
Getting enough sleep is a must if you want to lose weight. Poor sleep has been shown to increase the hormone ghrelin which stimulates hunger! A lack of sleep also decreases the amount of leptin which signals a need to eat more. Mess with these two hormones and you'll mess with your energy balance regulation. That means that you'll most likely eat more than you need to or deprive yourself of food which is awful since your body needs the energy when exercising. Getting 7 to 8 hours of sleep is optimal. Get in your bed before midnight and avoid looking at your phone at least half an hour before turning in. You'll have a harder time falling asleep if you use your phone just before going to sleep. Also remember that your brain needs some rest, not just your body, so make sure that you get enough sleep. You'll wake up fresh and energized and you'll make it through the day easily. You won't feel tired in the afternoon. Just make this a habit and you'll feel the results.
Coffee before a workout
Yes, you read it right. Drink black coffee before working out. Why? Well, caffeine causes the body to rely more on fat for fuel during a workout, rather than glucose. The caffeine effect however is lessened when you eat a high-carbohydrate meal with it. It is recommended that you drink a cup of black coffee within two hours of working out. Avoid cream and sugar because you don't want those unwanted and unnecessary calories and fat. You also have to limit your coffee consumption! Refrain from drinking coffee at any other time of the day. Fail to do so and you'll only desensitize yourself to the fat-burning effects of caffeine.
Stick to our guide and soon enough you'll see the results. These steps may seem difficult, but they really aren't. You just need to make a habit of it. Remember that the hardest thing here is to actually start the change. It becomes a routine afterwards, and quite a healthy one at that.
Active lifestyle
There isn't a way to lose weight and get shredded without exercising. However, many believe that those 'programs' for fat loss guarantee a slim body even when you're finished with them. That's a huge misconception. People usually get back to their previous habits and soon enough their bodies are back to where they were before the training program. That's why you need to make changes that you can live with indefinitely. And if you're not exercising at least two or three times a week, you'll have to start doing it. Instead of slouching in front of the TV, buy a gym membership and start putting in some work. It doesn't matter whether you choose to start a certain training regimen on your own or join one of the group fitness classes available. The bottom line is that working out has to become an important part of your life. Do cardio if you want to efficiently lose fat, but add some weightlifting exercises and you'll both build muscles and lose weight.
Water intake
You've probably heard somewhere that drinking more water means burning more fat. That's not a hoax. Water is the medium in which most cellular activities take place, including the transporting and burning of fat. When you start working out on a regular basis, it is especially important that you stay hydrated all the time. Make sure to put a bottle of water in your backpack every time you go to the gym. On top of that, drinking plenty of water will make you feel full. That way you'll control your appetite and eat less. Drinking at least 1oz of water per 2lbs of bodyweight a day is a must. That's why it is recommended that you keep a 20-oz water bottle with you throughout the day. You'll just have to remember to fill it up about five times a day and you'll be okay.
Diet change
It is important that you consume fewer calories than you burn. Eating lean foods is highly recommended. Fish, chicken breasts, lean beef and fruits for snacks is what you should aim for. It goes without saying that junk food needs to be cut out. Another thing that you could do here is to calculate how many calories you burn a day and also calculate your resting metabolic rate. Then you need to determine how many calories you burn through exercise. Take into account that a half-hour of moderate-intensity aerobic exercise burns somewhere around 350 calories on average. A half-hour of lifting burns around 200. The equation here is simple, burn more than you eat and eat only the best quality food (junk food is not allowed).
Sleep
Getting enough sleep is a must if you want to lose weight. Poor sleep has been shown to increase the hormone ghrelin which stimulates hunger! A lack of sleep also decreases the amount of leptin which signals a need to eat more. Mess with these two hormones and you'll mess with your energy balance regulation. That means that you'll most likely eat more than you need to or deprive yourself of food which is awful since your body needs the energy when exercising. Getting 7 to 8 hours of sleep is optimal. Get in your bed before midnight and avoid looking at your phone at least half an hour before turning in. You'll have a harder time falling asleep if you use your phone just before going to sleep. Also remember that your brain needs some rest, not just your body, so make sure that you get enough sleep. You'll wake up fresh and energized and you'll make it through the day easily. You won't feel tired in the afternoon. Just make this a habit and you'll feel the results.
Coffee before a workout
Yes, you read it right. Drink black coffee before working out. Why? Well, caffeine causes the body to rely more on fat for fuel during a workout, rather than glucose. The caffeine effect however is lessened when you eat a high-carbohydrate meal with it. It is recommended that you drink a cup of black coffee within two hours of working out. Avoid cream and sugar because you don't want those unwanted and unnecessary calories and fat. You also have to limit your coffee consumption! Refrain from drinking coffee at any other time of the day. Fail to do so and you'll only desensitize yourself to the fat-burning effects of caffeine.
Stick to our guide and soon enough you'll see the results. These steps may seem difficult, but they really aren't. You just need to make a habit of it. Remember that the hardest thing here is to actually start the change. It becomes a routine afterwards, and quite a healthy one at that.
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