Body Fat Reduction
Losing body fat is a very difficult task, just ask anyone who wanted to lose five kilos so they could achieve that “beach body” again. It always seems like the harder you try, the more difficult it becomes to reach your goal.
The amount of body fat you need to lose to achieve the kind of definition that will compliment the separation between muscle groups and highlight your abdominal area is all really based on your goals.
Bodybuilding requires an extreme level of conditioning, while a small level of reduction will be all it takes for you to reach a nice “beach body”. A certain level of body fat is still required for survival. For men, this equals around 10%, and for women, it’s slightly higher at around 15%.
However, losing that last three kilos or so always seems the most difficult for a number of reasons. One of the main reasons is that your goal is suddenly within your grasp and you want to achieve it and be done.
The best ways to lose body fat will differ from person to person, but here are some tips on how you can lose the body fat you want, to have the body you dream of.
Gradually cut back on bad fats
It’s been proven that the intake of the wrong type of fats will result in fat gains. This is because the body burns carbohydrates for fuel and uses protein for repairing the muscles.
Good fats including omega-3 and omega-6 fatty acids will actually burn fat, because they enhance metabolic functions. The metabolic rate is an indicator of how the body uses stored energy.
If you’re overweight, it’s best to start your fat-burning with low-intensity aerobics and weight training, to ensure your body isn’t put under unnecessary stress.
Moderate aerobics usually burn a greater amount of body fat if the intensity is kept at around 70 percent of your maximum heart rate. Start at 30 minute intervals and work your way up to an hour.
Do a variety of aerobics
To eliminate boredom and encourage commitment, it’s a great idea to do a range of aerobic exercises. Different exercises will also have different fat-burning effects.
Do aerobics in the morning or after weight training
Aerobic exercises done either early in the morning, or after weight training, will stimulate greater fat loss. The reason is that glycogen stores will be depleted at this time so fat will be used directly for fuel.
HIIT (High Intensity Interval Training) is an advanced form of aerobics designed to burn the body fat at a higher rate. This type of exercise isn’t for everyone, since it can be extremely demanding, but it is an effective form of a way to burn fat.
Stagger food intake
This process is best used when you need to lose that remaining 3 – 5 kilos and when a person is in generally good shape. This process requires you to eat foods high in calories for two days, followed by three days with foods lower in calories.
The idea behind this is, after a period of low calories the body will tend to hold onto fat. Because of this, when you up your calorie intake it will up your metabolic rate so you burn more adipose tissue.
Drink at least one gallon of water a day
In most weight loss success stories one common practice is the same, a higher than normal water intake is crucial for weight loss. Water intake is important for fat metabolism because it helps the liver perform the function of fat conversion into energy.
Weight training is a great way to burn fat. Even though weight training doesn’t burn a greater amount of fat than aerobics, it will build muscle, which will increase the metabolic rate. The more muscle you have the better chance you have of burning fat.
A combination of methods is needed for those who have a significant amount of weight to lose. The best approach for people in this category is to start slowly and stick with a long-term approach to weight loss. Nothing worth having comes overnight and it will be easier to keep the weight off once you lose it.