Loosing fat is one of the biggest problem with every other person .So here is everything one needs to do for fat loss in our blog How to lose weight wikihow.
How to lose weight wikihow?
Every thing about Fat loss
In order to lose fat we need to know how do we gain it?
Metabolism is your body’s process of burning or converting calories from food into energy. The number of calories your body burns to fuel such processes varies based on your gender, age and body size.
The average number of calories burned is 2,000 per day, with women typically using fewer calories and men usually burning more.Weight gain occurs when you consume more calories than your body burns.
One pound of fat is roughly equal to 3,500 calories. This means until you have consumed 3,500 calories in excess to what your body burns, you will not gain that pound.If you don’t consume 3,500 excess calories in the day that you overeat, this does not mean that your weight remains unaffected. Human body stores excess calories as fat, making it much it easier to gain weight if one continues to overeat.
For ex: If one eats 500 excess calories every day for one whole week, by the end of the week one will have accumulated 3,500 excess calories and probably will gain a pound.The nutritional values of your meals decide whether you will gain fat or muscle or loose them.
In order to lose and prevent the fat deposition in your body needs to go in the process called ketosis . Ketosis is the process in which the body basically burns the stored fat as a source of fuel rather than carbohydrates. Carbohydrates are the fuel for your body. The excess fuel or carbohydrates which we don’t use gets deposited as fat .
Protein and carbohydrates hydrates have an equal amount of calories which is 4 calories per gram where as fats has 9 calories per gram .
For rapid fat loss one have to be on a calorie deficit diet with high protein intake to insure that you don’t loose muscle mass because if you’re on a low-calorie and low protein diet than you will start losing your muscles. The goal is fat loss not weight loss so you have to be on a low calories but high protein diet.
Ways to lose fat.
Indulging in physical activities will boost the amount of calories your body burns, so exercise can help get rid of the excess calories.
Other possible way is to decrease the number of calories you eat the following day or over the next few days. For example, if your body normally burns 2,000 calories a day and you consumed 2,500 when overeating, limit yourself to 1,500 calories the next day to balance the excess and stabilize your weight.For rapid fat loss one have to burn more calories than they consume throughout the whole day .
To prevent the metabolic slowdown and allow your body to burn fat at an optimal rate, one can make smaller calorie reductions every week or two.
When calories are low the leptin levels decreases and so does metabolic rate. Eating higher calories on some days and lower calories on others helps to keep leptin levels up.”So try to consume higher calories once a week so that our body doesn’t adopts the low-calorie diet and lowers our leptin and metabolic rate.
Resistance training helps with fat loss in a number of ways. Weight training itself burns calories.So start training with weights as it burns fat for almost 39 hours after the workout in short go heavy and push till the last reps.Plus, the more muscle your body has, the more calories you burn each day.Believe it or not, water is the best fat-burning agent on the market.
Your liver, which processes fat, needs a lot of water to function well. Dehydration slows the fat-burning process down and has negative effects on your muscles and joints. If you want to beat dehydration, drink up! You will also not feel hungry as your body is hydrated.
Complex carbs, healthy fats, and lean proteins spaced evenly throughout your day gives your metabolism a boost which in turn promotes fat loss.
Make sure to eat 6-8 small meals throughout the day .The post-workout meal is critical for improving recovery, building muscle, and re-energizing after a tough lifting session. However, you can’t rely on your post-workout nutrition to make your gains for you.
What you eat before you train and throughout your day is a huge factor in getting lean. In other words, if your nutrition isn’t great, eating a protein-packed post-workout meal isn’t going to do much.
This was about diet now it comes to workout. Your workout should last around 50-60 minutes but ensure that you are only lifting for this time and nothing else. Increase the number of repetition but don’t lower the weight yes got me right don’t lower the weight.
The more muscle you have on your body, the more energy it takes your body to operate. The weight should always be challenging but don’t sacrifice the form. As seen mostly in loosing fat or cutting cycle one should go for 20-30 reps with a rest of 30-45 seconds.A great way to efficiently work more muscle fibers is to do compound lifts.
Doing compound movements will allow you to lift more weight, creating a higher hormonal and metabolic response. That means more fat-burning for you! Include lifts like the squat, dead lift, bench press, overhead press, and row in your program.
Do cardio after training not before as it will hamper your workout. Doing your cardio training after your lifting workouts also allows you to maintain the most energy for when you need it during those big compound exercises. Or just do cardio in the morning on an empty stomach and lift in the evening if you have enough time otherwise just go for a walk before sleep .
Shorten the rest period which means take rest just to catch your breath. HIIT (High intensity interval training) are very effective to lose fat and retain muscle mass. Supplementation is also important if you want to enhance your results and for quick results. The key is to track your calorie intake and go hard and heavy to lower the body fat percentage.
•Supplement with BCAA (Branched chain amino acids) as L-Leucine, L-IsoLeucine, and L-Valine are extra important to muscle-building and recovery because they’re metabolized in the muscle instead of the liver. That means they can be used to build new proteins for energy! http://bodymakers.website/bcaas-when-to-take-side-effects-benefits/
•Supplement with L Carnitine. Lcarnitine is the nutrient that shuttles fatty acids from the blood into the mitochondria, the energy producing “furnaces” in the cells, so that the fatty acids can be used as energy. If you want to use fat as a fuel as efficiently and effectively as possible, you need l-carnitine. http://bodymakers.website/l-carnitine-supplement-side-effects-dosage-benefits/
• Supplement with L arginine.L-arginine is converted in the body into a chemical called nitric oxide. Nitric oxide causes blood vessels to open wider for improved blood flow. L-arginine also stimulates the release of growth hormone, insulin, and other substances in the body.L arginine is also good for vascularity.
• Include around 300 mg of caffeine in you diet. Caffeine acts as a stimulant for body
• Supplement with Garcinia cambogia The specific extract being used in garcinia cambogia supplements is called hydroxycitric acid (HCA) and it works in two ways to promote weight loss: First, it suppresses your appetite by increasing serotonin levels. Second, HCA stops the fat-making process in your body by inhibiting a key enzyme called citrate lyase that your body needs to make fat from carbohydrates. http://bodymakers.website/garcinia-cambogia-side-effect-dosage-benefits/
•Supplementing with dandelion roots. They are diuretic and will help you loose water weight . http://bodymakers.website/dandelion-supplement-side-effects-dosage-benefits/
• Have 6-8 small meals throughout the day.
• Heavy weight training ,compound lifts and cardio.
•Do HIIT(High intensity interval training).
• Drink more water and reduce liquid calories.
•Supplement with multivitamins.As you will be on a calorie deficit diet and not eating carbs you need to give the essential vitamins through having multivitamins.
• Train till failure and focus on muscle growth and maintainance.
• Professional body builders can use anabolics on their cutting cycle such as winstrol,anavar( oxandrolone) one of the best oral steroid for fat loss , clenbuterol, primobolan.
• Professionals can also use peptides like HGH,HGH-frag,GHRP/GHRH,Mod GRH1-29,IPAMORELIN,AOD9604, CJC1295,CHRP-6.
• The last and the most important thing don’t go with the saying that ‘it’s 70 nutrition 25% workout and 5% sleep’ IT IS 100% workout 100% nutrition 100% rest . Work your ass off be unstoppable I guarantee you won’t regret it.