Be In a Calorie Deficit – Doesn’t matter what diet or nutrition plan you’re on, Keto, Atkins, Paleo, Zone, whatever…they all work (doesn’t mean they’re optimal for YOU…but that’s another story), as long as you’re in a calorie deficit.
Never Starve Yourself- You will never stay lean on willpower alone. Yes, you might lose a couple of kg’s by denying yourself certain foods, but you’ll never, ever win against hunger. Don’t starve yourself. It’s not sustainable and totally unecessary.
Do Eat Protein – Protein is an underrated nutrient: It fills you up and makes it easy to stick to your eating regime. But don’t buy powders, or BCAA pills or rubbish like that. Stick to natural, store-bought protein sources. Beef, eggs, chicken are good examples.
Maximize Food Volume While Minimizing Calories – Nobody in the fitness industry wants you to know this, but the key to sticking to a fat-loss diet and staying lean is,eat a lot of food that is LOW in calories but high in VOLUME. Load up on salads and vegetables and watch your fat melt away while you don’t feel hungry at all. This is a great benefit to help you come out on top.
This Is Down To You – 80% of fat loss success, is psychological. Only 20% of fat loss, is due to the technical stuff, such as what foods to eat and how much. The technical stuff can be explained in quick time, but taking it in, YOU have to have the motivational spark to change no matter what the cost? This is where accountability comes into play. Do everything you can to hold yourself accountable. Find a group of peers that holds you ruthlessly accountable to your goals and fat loss will have become a lot easier.
However, to do the job properly you must exercise as well.
We hear so much about Cardiovascular exercise as opposed to Strength training, but how about combining the two to achieve the best results. It works!
The methods for achieving your fitness and body composition goals are endless! You just have to find a few that fit into your lifestyle, and that you will love to do on a regular basis.
You lose body fat faster. Many people have been blinded by the notion that cardio training is the best way to burn body fat. While it does have a place in your fitness regime to target body fat loss, both visceral and subcutaneous fat stores on the body, it does not have the ultimate fat-burning effects of strength training.
Your body composition changes. Diet and weight training have a profound effect on altering your body composition. All it takes is to weight train about 3–4 times per week. Diet alone does make a huge difference, but when you add the massive benefits of strength training with it, you will reshape your body, strengthen your muscles and connective tissue, as well as feel great! Feeling fit and healthy is amazing for any age bracket.
Raise your metabolism immensely. You need to increase your muscle mass. Women mistakenly think that lifting weights makes them huge! This is not so, unless you take enhancement drugs! Lifting weights will not only reshape your body as mentioned above, it will also increase your metabolism. This happens when you add muscle to your frame, which is an active and hungry tissue! It takes calories to recover and build muscle when you train. Therefore, you burn more calories at rest while your body is re-adjusting after your training. When you burn more calories throughout the day, you can eat more food! Wholesome and nutritious food will allow you to keep your desired frame, and enjoy the pleasures of food a little bit more.
Now your body works more effectively. Because weight training has such a huge effect on your nervous system, your body becomes accustomed to working a lot more effectively. For example, your balance and overall ability to undertake the day-to-day activities, no matter how simple they seem, looking back. This means that throughout your life, and as you age, you will be on the pathway towards living a healthier, active life, preventing the usual signs of aging. Your tissues rebuild faster when you experience an injury, you have better brain function, and you can still keep up your lifestyle at a relatively fast pace. Has to be a more attractive way to live your life.
Continue to build your muscle and your bone strength. People that lift weights consistently, experience stronger bone density as they age. There is around 50 percent lower chance of fractures in men, and 20 percent in women.
The recommended kinds of weight training are for both strength, hypertrophy, circuit training & plyometrics. You should also try to get in some form of yoga and pilates to increase your range of movement as well as overall flexibility. You want to maintain flexibility to perform exercise as effectively as possible.
Combine these two, your eating regime plus your strength program and The Big Burn Off will work for you and increase your zest for life.
