If you need help to shed your unwanted fat, this article shall guide you achieve it. For maximum benefits, just ensure the 5 key activities in Fat Loss Checklist are followed religiously. A “new you” with an outstanding physique would appear before your very eyes faster than you could imagine.
Set Your Goal and Commitment
Fat Loss Checklist No. 1 is to set a goal for yourself and commit to it at all cost! Without setting a well defined goal, you will accomplish nothing. Target has to be specific i.e. how many pounds or kilos you need to rid. Write down what you goal is and place it visibly in your room and go after it!
Increase Your Fluid Intake
If you have ever doubted the significance of water, try going several days without it. You are able to live weeks without food, but only a few days without water. Consume no less than a gallon of water each day is the Fat Loss Checklist No.2. Frequenting the restroom is a minor drawback when compared to the benefits you are going to receive.
Reduce Daily Energy Expenditure
The majority of us hate to count calorie. But to correctly lose body fat, you have to determine your everyday energy expenditure or calorie maintenance level. You need to lessen your energy consumption to be below your energy output. Start with 150-200 calories below your maintenance levels. Should you continue to see no result, lowers it to 300 calories. Reducing daily calorie expenditure serves as your Fat Loss Checklist No. 3.
Consume 5 to 6 Small Meals a Day
Have a small, well balanced and healthy meals 5 to 6 times daily. Ensure your meals consist of substantial protein (to builds muscle), moderate carbohydrates (to provide the energy you require) and low-fat (for energy and protection). Your Fat Loss Checklist No. 4 is to constantly eat meals every 3 to 4 hours each day which allows your body to burn calories quicker, effectively and keep your metabolism at its peak. A slice of wheat bread with peanut butter is a perfect example of a protein and carbohydrates meal.
Intensive Cardiovascular Workouts 3 to 4 Times a Week
This is where the majority of your fat-burning occurs and this is your Fat Loss Checklist No. 5. Invest your energy and intensity into cardio exercises with a 30 minutes cardio exercise, 3 to 4 days a week with 5 minutes warm-up followed by a 20 minutes high intensity workout and 5 minutes of cooling down. Intensive means working out at a fast enough pace in which you are perspiring, gasping for air and turning red. Running on the Treadmill is a good example.
Research has revealed those who carry out 15 minutes sessions twice daily, burned double the calories compared to a single 30 minutes session. Ideally, do a 15 minute intense cardio session in the morning and another in the early evening. Warm-up for 2 to 3 minutes and then go all out for 13 to 15 minutes with 2 to 3 minutes to cool off.
Intensive Weight Training 3 Times a Week
The truth about weight training is, it will not going to burn sufficient amount of body fat for you to lose weight. It’s designed for muscle building. Once you add muscle to your frame, your body has to expend more energy (use-up more calories) to keep up that muscle tissue. The more lean muscle mass you may have, the greater calories you will expend.
Enhance your resistance training’s weight loads. For a significant gain, train intensely with short durations. Fat Loss Checklist No. 6 is to perform no greater than 2 muscle groups in a given workout session with 3 sessions a week. Keep the repetitions within 4 to 6. Do only 2 heavy sets per exercise and keep workouts within 45 minutes.