Fat Loss

Quite simply, in order to lose fat you have to be consuming less calories than you are using up.The two ways you can achieve this is by eating less and/or exercising more.




Step 1 is to find out your body's calorific maintenance level. Counting calories and weighing yourself for a week should provide you with this figure.



Step 2 is to ensure you consume 500 calories less than your body's maintenance level each day. 500 calories is an important amount as any more will be interpretated as times of famine by your body and so when you do eat, more calories will be stored as fat. It is best to eat 5 to 6 small meals spaced out to every 3 hours to increase your body's metabolism but ultimately your fat loss will be determined by the calorific deficit in your diet. Remember to drink plenty of water as this is essential to the fat burning process, allows maximum absorption of nutrients from your food and facilitates the removal of toxins from the body.

Step 3 is to concentrate on cardiovascular exercises. Do at least four sessions per week for a minimum of twenty minutes building up eventually to five sessions of45 minutes. Try to maintain your heart rate in the optimal fat burning zone. This is determined by subtracting your age from 220 and multiplying it by 0.65.

Step 4 is to measure and monitor your results. Remember you need to burn off 3,500 calories in order to lose 1 lb of fat therefore by reducing your calories by 500 per day you will be able to lose 1lb of fat by the end of a week (7 x 500 = 3,500 calories).

Recommended Exercises:

High Intensity Interval Training (HIIT)

Aerobic Exercise maintaining a heart rate in the fat burning zone.

Weight Training.