Can you lose weight and get rid of fat permanently? The answer is a big YES.
Have you heard a friend or a close family member say they are dieting to shed off some weight? I know you have or you are also dieting to lose those extra pounds and realize your ideal body.
Do you wonder after some time why they all put that weight back?
Some folks preach endlessly about the miracles you achieve through the cardio training regardless of the slow results. Patience is not everyone’s cup of coffee. Within a short time of following a strict routine, you give up and go back to your old self.
Another scenario is when you find that dream diet, follow it religiously and true to its promise, you lose weight. However, when you look in the mirror after shedding off those pounds, you haven’t achieved your dream body. It’s frustrating and demoralizing.
With the above scenarios, you fall into the guilt mode. What happens in this mode? You relapse back to your junk food or “guilt food” and bam, your weight is back. Bad genes, curse or whatever you want to call it will be a regular in your mind.
The Question is Why??
Let’s demystify this bit by bit.
The point to grasp here is, when you lose weight, in the process, you also lose muscle. When you lose muscle, you even lose your body tone, and the rate of burning calories slows down.
You have to build muscle while losing fats. In the process, you might gain weight because muscles are more massive than body fats.
To keep off body fat permanently, you have to incorporate healthy eating, cardio routines combined with weight lifting to build muscles.
For every kilo of muscle you build, you are guaranteed to burn an extra 70-100 calories per day doing nothing.
Build 5kg of muscle and burn350 to 500 calories doing what you love doing. Amazing Aha!
To advance my point, 1 kg = about 7,700 calories, therefore if you burn 500 calories a day because of the extra muscles you have, you will be shedding off about 1 kg every two weeks purely because of your high metabolism rate! Got that?
Have you ever asked yourself why those big robust bodybuilders eat so much protein and they never put on weight? You have the answer now.
With that plan, that movie star body you crave for will be achievable.
You now get the point I know. Don’t go yet let me dig deeper to make sure this is drilled in you in such a way you’ll become my protégé in sharing this with someone wondering why after losing weight they haven’t achieved their desired goals.
Going on…….as I mentioned earlier, a strict diet combined with intensive cardio exercise makes you lose weight and muscle too. After losing the weight, how do you look? Well, an honest person will tell you it’s a smaller version of you. I believe you were not after that look, were you?
Do you know why after losing weight you don’t get that movie star body? Revisiting abate of what I said earlier on, on the process of losing weight and muscles on the process, your metabolic rate begins to slow down
Due to the strict diet, you are adhering to; your body starts conserving fats and eating your muscles. At this point you won’t lose any more weight, your fat will begin resurfacing again.
Losing body fats is simple. However, it’ll take a lot of will discipline and determination to achieve the desired results. Follow my guide carefully, and I guarantee you will keep fats away forever.
The changes might be uncomfortable, but with time, you’ll get used to the new life of a more hunk man and drop dead gorgeous lady you always dreamt of.
The theme punch of this plan is if you want to lose fats, you must burn more calories than your intake.
Ready to sweat it out? Here you go!
Lift weights with compound exercises – don’t pay attention to those puny biceps curls and triceps push downs. Concentrate on big muscle groups like legs, back and chest routines. Reason? Because you are working with more significant parts of your body which have more mass, and that means more body parts are working, translating into more calories being consumed. If you feel more fit, do giant sets (4 or more exercises or sets with no rest in between sets or activities).
Do only one set of each exercise continuously without a rest in between the workout. Select a weight of about 60%-70% of what you usually lift and go for at least 25 reps. Carry on if you can or until your muscles are exhausted, then stop. Leave the gym. The whole routine should not take you more than 40 minutes to complete.
Back in the Gym again
After warming up, start with squats, then dip, bench press, barbell row, and military press. It Sounds simple aha? Not so. You will be panting, gasping and sweating profusely. What will you achieve? You will have combined cardio exercises with a lifting workout, and your metabolism will burn for the next several hours. Repeat this three times a week with at least a day’s rest in between lifting days.
After 4-8 weeks, change the order of the workouts. So if you generally squat first, then squat last. Then after another 4-8 weeks, alter some of the exercises, like substituting squats with the deadlift. The purpose of this is to shock your muscles so that they continue to adjust and grow.
For cardio, go for a morning run before the breakfast. If you are jogging at normal speed, sustain the jog for at least 45 minutes. If you are running at 65% to 80% of your maximum heart rate (you will be panting and unable to sing or complete a sentence while running), then 20-30 minutes will be enough.
Anything more than that may cause the muscle to break down. You may spread the speed with slower jogs in between to catch your breath. Repeat this at least 5-6 times a week.
What should you eat? Just eat less of what you usually eat. For instance, if you have two slices of bread with two eggs in the morning, reduce that to one slice and an egg. Partially eat what you usually eat but eat more regularly.
Have 5 to 6 meals a day if you can. This is essential to give your body enough and deter it into switching to starvation mode and start to conserve fats.
At the same time, it will enhance your metabolism because your body burns calories while digesting the food. Get rid of all soft drinks, sugared drinks and do not add sugar to your coffee and tea.
Just by refraining from sugary drinks, you may already have gotten rid yourself of 200 calories per day. Drink plenty of water in place of the sugary beverages and double the intake if you can.
Oh, by the way, all work and no play makes Tom a dull (and very weary) boy.
Find a day in between the week to relax. No working out that day.
Pamper yourself with your favorite food if you must.
Hey, you deserve that treat after passing another grueling week of workout.
After all, your body needs some time to recover too.
As you reach your fat loss goals and you are pleased with your muscular development, you can now take things a little bate easier.
Hit the gym less frequently, have shorter runs and even relax a little in your diet routine.
Because of your greater musculature, your body is now a fat-burning super machine. You have earned that bonus.
Simple? Sure. My question to you dear friend is, do you have the willpower enough to lose those fats and keep them off forever? Who said you must go on a strict diet to lose weight and keep the fat off forever? There you have it. The ball is on your court now!
Remember No Rest is Worth Anything
Except for The Rest That Is Earned.