Many factors affect fat loss even when fat loss depends on your gender, level of physical activity, and hormonal environment. Several tips could help you on a general level, so today, I am bringing you 8 tips you can apply that will help you lose body fat effectively and responsibly and, above all, be sustainable over time. If you want to know how to lose fat, don’t go any were.
Here are the tips that will help you Lose Body Fat:
Also here are some Free fitness guides
Control your Portions to lose body fat
This is vital because something good in a large amount could be wrong. This means just because chicken breast is good and high in protein, and it will control your appetite and insulin.
It does not mean that if you eat 2 kilos of chicken in each meal, that does not make it suitable to lose body fat. That is why it is vital to control the amount.
I will give you a great tool to help you control your food portions.
· Open Hand: Amount of protein that you will consume
· Closed Fist: Amount of carbs that you will consume
· Thumb: Amount of fats that you will consume
· Both hands open: vegetables and salad that you can consume Salad and Veggies, you don’t need to measure because in a big amount there are fewer calories, so it is possible to eat a lot of it. You will need to control the salad dressing because one tablespoon of olive oil has 140 calories. So, try to be aware of the amount of dressing that you use.
Make a priority your sleep form 7 hours to 8 hours
Sleeping properly is also essential on the same level as eating and exercising to be able to lose body fat. When you sleep less than 7 hours, that makes your body stressed, and that relies on cortisol, which is the hormone of stress and will cause the hormones that stimulate the appetite gets higher.
So, you will be more hungry during the day, your metabolism will be slower, and your body will be accumulating more fat because your cortisol is very high, and adding more may burn out your muscle mass.
That is why you must try to sleep 7 to 8 hours. I know this may be quite hard, but we must try to sleep.
Train to lose fat
I mean that once you have finished your workout, your body is left with a hormonal environment that encourages lipolysis, which is a metabolic method. So when you are finishing your workout session, you should leave your body out of control and makes them release more growth hormone, testosterone, and adrenalin that will mobilize more fat and achieve it to burn it and lose body fat.
And how you could, you can achieve that Stage, and The answer is by training heavy and intense. So for my women out there, you will not become big if you train heavy.
One of the reasons is that you may get big when you are consuming an excess of calories, and you are not incorporating cardiovascular this can be why you can get big. But if you are doing cardiovascular, you are looking at what you are eating, and you have a fat loss program, you could squat 100kg, you will not get big.
What will happen when you train hard? Your body will realize a waterfall of hormones that make your body become a fat-burning machine. The muscles are metabolically very active, you will improve your insulin sensitivity, you will secrete more growth hormones, and your body will burn more fat than average.
You can burn calories for up 72 hours after intensive weight training. So, try incorporating weight training into your workout routines to lose body fat.
Included Compounds Movements in your workout routine
Incorporate into your workout session compound movements; what are compound movements? These are exercises that, when you perform them, work several muscles simultaneously.
For example. Bench press, squat, deadlifted.. these exercises are much more effective on your body than the isolated movements. The hormonal follow they generate is much more beneficial to body fat and burns more calories.
Make sure to look at the video below to find more sustainable tips.