Our body is a remarkable machine. Even if you have neglected your fitness training for a long time, with the help of 9 steps you can quickly and efficiently shed excess pounds and finally achieve your long-awaited desired weight.
1 - Get rid of the scales!
Simply put the scales in the storeroom as they are of no use to you during your fat-burning workout. A well-trained body is more important than the weight shown on the scales. Ultimately, it is not body weight that matters, but the fact that fat is converted into muscle mass. It is therefore better to rely on your reflection in the mirror and whether you are happy with your physique. Sure, you can use the scales to check, but it's more important how you feel and how your clothes fit you. This way you can determine your training progress with greater reliability.
2 - Slow calorie reduction
Under no circumstances should you reduce your daily calorie intake too drastically. This creates a nagging feeling of hunger in your body, which impairs your metabolism. To achieve the best results in burning fat, it is recommended that you only reduce your calorie intake every two to three weeks.
3 - Vary your calorie intake
By changing your calorie intake every few days instead of aiming for the same number of calories every day, you control hunger pangs and continue to burn unwanted fat. In addition, your metabolism is not affected.
Dr. Jim Stoppani explains the relationship between metabolism and fat burning as follows: "Although today's society has plenty of food available, our bodies are designed to store as much energy as possible for a rainy day. The body accomplishes this task by adapting the metabolism to the calorie intake. If you eat the same amount of calories every day, your body will react by reducing its metabolism to prevent burning too much fat. When leptin levels are high, you benefit from a fast metabolism. When leptin levels fall, the metabolism also deteriorates. To increase leptin levels, it is better to alternate calorie intake.
4 - Strength training
Targeted strength training is one of the best ways to burn fat. Studies have shown that, unlike aerobic exercise, training with dumbbells increases calorie burning for up to 39 hours after exercise. More muscle automatically means more calories burned every day. So even if you are only interested in burning fat, you should not neglect strength training. This effectively converts fat into muscle mass (= reduce fat and build muscle).
5 - Training sessions with high intensity (HIIT)
To achieve the best results, intensive training sessions should be alternated with short rest breaks. Jumping rope is a great exercise. After a short warm-up phase, jump as fast as you can for 10 to 20 seconds. Then continue at a slightly slower pace for 30 seconds. Before you start this exercise, you should have your heart checked by a doctor.
6 - Integrate more fatty acids into the diet plan
To burn fat and build muscle quickly, you should include enough healthy fatty acids in your diet, which also improve your health and have a positive effect on your heart. Polyunsaturated fatty acids such as omega-3 acids from fish or nuts and monounsaturated fatty acids such as peanut butter and olive oil must be part of your diet.
7 - Reduce carbohydrates
In order to lose body fat, it is important that you eliminate carbohydrates such as sugar or starchy foods from your diet for the most part. You should mainly consume carbohydrates that come from foods such as oatmeal or vegetables. We recommend that you consume the majority of carbohydrates in the morning or at the time of your training sessions.
8 - More protein
To increase your metabolism and maintain your muscle mass, protein-rich foods are absolutely essential. Your body burns significantly more calories when you consume protein. A study in the American Journal of Physiology provides the proof: one test group ate a diet high in protein, while the other group only received a low amount of protein. The people in the first test group benefited from rapid fat burning. Even without a strenuous workout, you can gain considerable muscle mass with the daily consumption of protein supplements.
9 - 6 small meals per day
You should eat six small meals throughout the day rather than two or three sumptuous meals. This will provide your body with sufficient nutrients to build muscle and burn fat. An additional benefit is that your metabolism is increased and you won't feel hungry.
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