What is the best way to lose body fat sensibly, and maintain lean muscle?
What is the best way to lose body fat? A combination of optimal nutrition and proven exercise strategies are the keys to effective weight loss.
Many times, when people get fed up with the image they see in the mirror each morning when they shower, they embark on an extreme diet or harsh workout plan in order to lose belly fat as quickly as possible.
Sadly, this does not work. Oh, you will notice outstanding results in the first 3-4 weeks, but after that, fat loss will come to a halt.
First off, when you severely restrict calories, your metabolism throttles way down because your entire system senses starvation and puts out the alert to "save the fat!"
Secondly, there is NO way you can ever run-off or exercise-off the calories needed for continuous fat loss. Extreme workouts take their toll in both mental exhaustion and over-training injuries. These can easily occur in the first three weeks of a demanding program.
It doesn't matter if you are soft and grossly out of shape...or if you are a professional athlete looking to get more lean...the tactics stay the same: You must utilize a combination of better food choices and an intelligent workout plan to get the results you are seeking.
In order to lose body fat, and maintain lean muscle tissue to keep your metabolism amped-up, you must not only workout with focus, but also eat more consciously.
Creating a calorie deficit each week is achieved by slightly reducing your food intake, and elevating the intensity of your workouts as you become stronger, each month.
My answer always stays the same: In order to lose fat and maintain lean muscle, you must take a three-prong approach that includes making good food choices, working out with weights, and participating in daily cardio that also includes interval workouts.
Of the three elements, your food choices will be the most important.
What Is The Best Way To Lose Body Fat?
* The best start you can make toward getting rid of belly fat is to get sugar foods (desserts, boxed cereals, pastries, pop, fruit juices, candy, etc) OUT of your current diet. Clean out the shelves and go cold turkey.
* The next best thing you can do is get processed food (the stuff that comes in boxes, cans, or plastic wrap) OUT, also.
* Yes, I know these two food groups taste great...but they have absolutely nothing to do with helping you build lean muscle. The thing they do best is attach to your body as more stored fat. High carbs = high calories.
* Start making the majority of your food selections from natural foods like fresh vegetables, fresh fruit, and unprocessed nuts. Make sure to eat a solid protein source (like grilled chicken breasts, turkey meat, or wild fish) with each major meal and snack.
* Start a moderate exercise program of 30-45 minutes at least three times per week that includes strength training with weights.
* Begin a light cardio program that you can do at least 30 minutes several times each week, and add interval work as you become stronger.
* Stay completely away from programs promising "quick weight loss" through the use of expensive supplements, dangerous prescription diet pills, lap-band surgery, phony exercise equipment, or extreme "boot camp" type workouts.
This short article is by no means an exhaustive explanation, but I hope it has given you some direction for what is the best way to lose body fat.