Lose Weight Fast
Jim Rohn says, “Success is a matter of a few simple disciplines, practiced every day. Failure is a few errors in judgment, repeated every day.”
“In 1979 a large passenger jet with 257 people on board left New Zealand for a sightseeing flight to Antarctica and back. Unknown to the pilots, however, someone had modified the flight coordinates by a mere two degrees.”
“This error placed the aircraft 28 miles (45 km) to the east of where the pilots assumed they were. As they approached Antarctica, the pilots descended to a lower altitude to give the passengers a better look at the landscape. Although both were experienced pilots, neither had made this particular flight before, and they had no way of knowing that the incorrect coordinates had placed them directly in the path of Mount Erebus, an active volcano that rises from the frozen landscape to a height of more than 12,000 feet (3,700 m).”
“As the pilots flew onward, the white of the snow and ice covering the volcano blended with the white of the clouds above, making it appear as though they were flying over flat ground. By the time the instruments sounded the warning that the ground was rising fast toward them, it was too late. The airplane crashed into the side of the volcano, killing everyone on board.”
“It was a terrible tragedy brought on by a minor error—a matter of only a few degrees.”
Often eating well can come down to a matter of a few calories or a few calories from the wrong type of foods. 100 calories a day eating crappy food can literally be the difference between wash board abs and a beer belly. Over years of eating poorly here and there can be either direct you down the path toward a heart attack or a fulfilling lifestyle. The only way to start to be successful with your eating is by measuring what you eat and/or cutting out all of the junk.
In other words, there is no way to know where you are going, unless you first know where you are.
You have to count your calories daily. You can’t guess, because assumptions can lead to a gut or big hips. Once you know how many calories you are eating daily and the type of foods you are eating, then you have to figure out your body fat percentage. Losing body fat over weight will get you faster to looking great.
Now that you know your body fat percentage and have your goals, it is time to eat healthy. There are a few things you can do in order to make very fast differences in your weight loss. These ten ways can help you learn how to lose weight fast and safe. These principles will have you looking great in days and cut in weeks.
1. 5-6 meals a day
People often think that eating less will help them lose weight. Unfortunately your body doesn’t act that way. As you starve yourself, your body counters by actually trying to hold onto the fat to preserve itself and gives up more water weight and lean mass. You might lose weight, but all you do is become a skinny fat person. By eating meals every 3 hours, and 5-6 a day, you are getting your metabolism moving and burning fat at a faster rate.
2. Smaller meals as the days progress
Smaller meals are always better. You body can only take a certain amount of calories and nutrients and then it stores the excess as body fat. Stick to 200-500 calorie meals. Much of the calories per meal will depend on your current body weight and composition.
3. Lean Protein and Complex Carb every meal
Lean Protein and complex carbs are so important for numerous reasons. There are nutrients and essential amino acids necessary to keeping up your energy and maintaining your lean muscle mass. It is important to maintain your muscle when losing fat or else you run the risk of again becoming a skinny fat person.
4. Cut out White Flour and Refined Sugar
White flour and refined sugar does so many bad things to your body. Not only is it stored as fat, but it slows down your metabolism. Both of these foods spike your blood sugar levels causing hypoglycemia. This destroys your energy. Stay away from white flour and refined sugar at all cost. Replace white flour with whole wheat or grain products. Replace refined sugar with fruit or sugar free carbs like Jello or Yogurt.
5. Eat unsaturated fats and avoid saturated fats
Unsaturated Fats are essential fatty acids like Omega 3 and Omega 6 found in nuts, plant oils, seeds, and fish. People often ask me how to lose weight fast without pills. Essential Fatty Acids are a big boost. They are as effective as any drug. They should consist of 15-20% of your diet. Since they naturally occur in foods, they improve your overall energy for better workouts and increases you ability to cut fat.
Essential Fats slow down carbs being released into the bloodstream, which helps to prevent blood sugar spiking. It also prevents against hormonal food cravings or binge eating. At the same time avoid saturated fats because they can lead to cardiovascular, heart problems, and an increase in bad cholesterol levels.
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6. You can shift dairy calories to lean protein calories
Dairy is more thermic dense, meaning when you eat dairy, less of the calories burn when you digest it compared to protein. There is less fat in protein compared to dairy. This is a key step to take in helping you to figure out how to lose weight fast at home.
7. You can shift fruit consumption to vegetables
Vegetables are very similar to lean protein in that there is a higher thermic effect in vegetables which causes a faster metabolism. It is also less calorie dense and higher in nutrients compared to other carbs. You can replace fruit servings and complex carb servings of grains and whole wheat products
8. Never let your overall carbs go below 25% of your daily servings
People have a tendency to go crazy over high protein or high fat diets. Carbs have become the enemy. It is actually one of the worse things you could do. Carbs should consist of 30-50% of your diet. If you do go down to 30-40% carbs, you shouldn’t do it for more than a month.
Carbs are necessary for energy with the amount of daily exercise you will need to lose fat. In fact many runners and elite athletes will raise their carbs to 60-70% during training to help lose even more weight. This idea of zig-zagging calories leads to tip
9. Zig-Zag your food sources
If you do a high protein diet where protein consumes 40-50% of your nutrition, it is important to keep your body guessing when it comes to calories and the type of foods you are eating. Raise your carbs every 3-4 days to replenish glycogen levels or have 2-3 days of higher carb intake to create a zig-zag effect. The “higher carb intake” can jump up to 50-60% at first to be safe.
10. Zig-Zag your calories
Not only should you shift your calories from carbs to protein, but you should also shift the total amount of calories you take in daily. According to exercise physiologists William McArdle and Frank Katch, the caloric maintenance level for men is between 2700-2900 calories daily, while for women it is 2000-2100 calories daily. These are the calories that people should eat to maintain their current body composition.
To lose fat they should drop 15-20% of those daily calories. This is your calorie deficit intake. You can spend 2-3 days at your calorie deficit level and then a day at your calorie maintenance level. Continue that pattern to keep your body guessing. Your body wants to stabilize, but the more variety you give it, the faster your metabolism and the more fat you lose.
All of this doesn’t matter unless you include a well thought out fitness program. Here are several tips you can include in your fitness routine to help lose weight fast.If you can include muscle confusion and mix up your calories, then you are on your way to fast body fat loss.
There are numerous other steps you can take in nutrition, but these will make a huge impact. The truth is that there is really no way how to lose weight fast and easy. It will take effort and time for you to understand your body. Be patient because healthy habits don’t happen overnight. Keep measuring your results and look for ways to make adjustments in your nutrition plan to continue to find success.
10 Ways To Lose Weight Fast Through Fitness
What can Diamond Shreddies teach us about hitting a fitness plateau effect?
Sometimes the plateau effect, working out a ton and not getting results, is not a plateau effect of the body, but the mind.
I will talk about some of the physical changes you can make to your fitness routine, but this is just as much a mental game and the perception you have of yourself and your surroundings. So much of this war on fat we face is in our mind. It is the perceived understanding of what is happening to our body and how we take into account our quantitative results. Often we aren’t appreciative of what progress we have accomplished with our body or patient with the life circumstances we face to get there. Or on the other end we think we are making more progress than we actually are.
This is why it is important to measure your progress to truly know what is and isn’t working.
How do we know when we hit a plateau working out?
The body is an amazing machine and wants to stabilize at a certain body composition. This is a defense mechanism you body enacts to prevent from the loss of fat, which could be an alert to your body as some physical danger. You body sees this exercise as a potential hazard and starts to regulate after a while if you continue with the same pattern.
After anywhere from 3-4 weeks your body becomes adjusted to your consistent movements and requires alterations in intensity or the type of exercise to keep getting impressive results whether that is weekly increase of .5% lean mass or a loss of .5% in body fat.
This process of keeping your body guessing is referred to as muscle confusion. Muscle confusion is vital for your to lose weight fast. It also helps you avoid the mental plateau that happens, by finding excitement in varying your fitness routines. In order to lose weight fast through nutrition you have to mix up foods and calories. In order to lose weight fast through fitness you need to create variety in exercise to keep getting results. It is the spice of life and the key to consistent results.
How to Mix Up your Weight Training:
1. Increase weight by 5 or 10 pounds
Adding weight can add strength, but often when you can exceed 12 reps, then the weight isn’t giving you the type of impact you need to keep rapidly building muscle tissue. More muscle tissue means your body has to churn that much faster to maintain that muscle. So your body will burn more fat with more muscle.
2. Do 1-4 more reps
More reps means simply more exercises. Increasing your reps can burn more calories and it can build more muscle causing more fat loss when you are not working out. You can burn an additional 100-200 calories a day when not working out. That can lead to an addition 10-20 pounds of fat burned every year just by blinking and breathing. Lean mass has a huge residual benefit.
3. Take smaller breaks between sets by 30 seconds.
Smaller breaks means a higher heart rate. The smaller the breaks, the closer you get to aerobic exercise. Aerobic exercise is any consistent exercise for at least 20 minutes that doesn’t stop and start. The more oxygen you require, the more calories you burn.
4. Increase from lifting 3 days a week to 4-5 days a week.
This is simply a matter of more is better. When moving to more days, you can spend more time on individual days focusing on specific muscle groups. This means more repetitions for these muscle groups.
5. Go back and forth between training programs
Use different training programs every month or few months. You can also find training programs that shift training regimens every few weeks. If so, then these are trainers that understand muscle confusion. Good examples of workout programs with variety are P90X, Insanity, and CrossFit.
How to Mix Up Your Cardio:
6. Add 10-15 minutes to your cardio
Most cardio should be 30-45 minutes. The first 10-15 minutes are spent burning glycogen storage before burning your reserves of body fat. This is why when you get going at a certain heart rate, it is key if you can keep your body in that zone for an extended period of time.
7. HIIT (High Intensity Interval Training)
In HIIT training you spend 30-120 seconds doing high intensity aerobics followed by 60-120 second periods of low to moderate aerobics. You burn a great deal of calories during and after because your heart rate stays elevated longer with the consistent spikes. According to the “Physiology of Sport and Exercise” by using HIIT compared to standard training, you burn an additional 50-75 calories per workout after the exercise is done. That is about 4-5 pounds a year of fat burned AFTER working out that you burn when you are blinking and breathing. This is one of the best ways to lose weight fast.
8. Go from 3 days a week to 4-6 days a week
This is the same thing as shifting to more weight training during the course of the week. If you start doing two-a-days between cardio and weight training, it is best to run in the morning and lift at night. In the morning you have low glycogen levels and your body pulls
faster from your fat reserve in the morning. It also gets your metabolism level up at an early time in the day starting your day off on a great note.
9. Go back and forth between different types of cardio
There are many different types of cardio exercises you can do such as running, stair stepper, treadmill, recumbent bike, rowing, elliptical, etc. These are all healthy ways to lose weight fast. It is best to try to do a different cardio exercise every time during the course of the week. Not only does it keep the body guessing, but it helps to work different muscle groups depending on the type of cardio you do.
10. Do two-a-day cardio in the morning and evening for 30-45 minutes each.
If you are struggling cutting fat by working out daily for 60 minutes, then you can shift to two cardio exercises. Do one in the morning for 30-45 minutes and another one in the evening for the same time. If you are getting to this point, make sure to re-evaluate your daily caloric intake and the type of foods you are eating.
These are quite a few options and should be huge in helping you to lose weight fast. All of this won’t matter unless you know your body fat percentage and measure it weekly. By doing this, you get a true idea of where you are at, what is working, and what adjustments you need to make.
Count your calories, evaluate your body fat, and you be consistent with your exercise. Create your own best diet to lose weight fast. If you can do that, then you will be monumentally more successful and find quick weight loss. Here are some tips on how to lose weight fast through nutrition.
Finally, be patient. I know many of you are saying to yourselves, “I need to lose weight fast!”. Set goals, push yourself, but be positive about your progress. Very few people lose fat at all.