When it comes to losing weight most of people thinks that doing lots of running, jogging and exercise may work but actually it will not work for you only. There are different ways to lose a weight,
- Some will suggest to eat less and exercise more
- Some will suggest to eat less and dont do any exercise
- Most of people will suggest for do alot of workout only
- Professional will advice you not to leave eating eat less and healthy and perform exercise as well.
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In my opinion losing the weight is not a difficult job, the difficult job is to lose fats and maintain muscle. The above mentioned points all will work if you want to lose weight but the last point is the most sensible choice because it will work for you to lose fat not weight, which include your muscles as well. The first three points will make you weak and leave harmful effects on the body.
In losing fats 75% role is played by the nutrition rest 25% will be your activities. The studies suggest that nutrition is the most important factor. Tapping the fat only and maintaining the muscle is done but putting the right food inside the body. Healthy eating will not only make your body a fat melting machine but also make your metabolic system healthy and effective, that actually works for you. The exercise part will include the weight and strength training as well as the cardio also, make you stronger and will built your stamina and increase the endurance.
Nutrition
Now getting inside the science, If you want to lose fat one has to eat below the daily caloric intake means you have to eat less than normal.
Calculate the Basal metabolic rate BMR first. It will give you the rough daily caloric intake of your body according to your Age, Height, Weight, Gender and Activity level. For losing weight you have to eat less then that caloric value at least 300 calories deficit.
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Then making a meal plan. Dividing the total calories that have to be consumed in this macro nutrients percentage. 50% carbohydrates 30 % protein and 20% fats.
Remember, 1 gram of Carbs have 4 calories, 1 gram of protein also contains 4 calories and 1 gram of fat have 9 calories. so fats are the most influential macro nutrient because it is a calorie dense item.
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Try to make 5 to 6 small meals that will divide over whole day, take a meal after every 2 to 3 hours. So that the metabolism of the body stay healthy and active that will help in burning fat.
Workout
Workout is the way to burn all the residual energy that has been stored in the form of fats in the body. But its not possible to exercise more than 2 hours a day for a normal person. Some professional athletes and sportsman can do exercise but they take their required food as well. While doing workout focus on weight training the most because training the muscle will make it grow and also burn the fat as well. Do cardio 3 times a week and and weight training at least 5 times.
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Each day try to hit different muscle group. The body is divided in 7 major muscle groups
- Chest
- Back
- Legs
- Abs
- Biceps
- Triceps
- Shoulders
Do perform cardio that will include running, jogging, brisk walking and cardio vascular exercises that actually strengthens the heart and lung. As you perform cardio the heart beat will increase and the respiratory system needs more oxygen to be pumped in.
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The time you perform cardio the fat will burn but when you stop it the fat burning process is also stopped, but with weight training the body will burn fats and calories through out the day.
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