Tip #4 – Healthy fats
Healthy fats are crucial for a healthy diet. Don’t worry, you won’t actually gain more fat by eating fat! Your body needs the “good“ kind of fats to run smooth, prevent the development of chronic diseases and burn fat more effectively.
Avoid all trans fats without any excuses (the more processed a certain product is, the worse its fats and carbs are for you) and replace them with polyunsaturated and monosaturated fats by consuming more oily fish, seeds, nuts, olive oil and avocados. Check labels carefully and try to buy natural, organic products as much as possible.
Tip #5 – More water
First of all, drink plenty of water so that your liver can effectively metabolize body fat. Drinking cold water has actually been shown to increase metabolism. Then, make sure to pair the drinking of water with carbs consumption – that way you’re helping your body store glucose as glycogen, the favorite food of your muscles.
Finally, water will help cleanse your organism from waste and toxins, make you feel fuller and slightly reduce food cravings. And the best part: it’s calorie-free!
Dieting can be very easy if you focus on the basic rules, instead of getting lost in complex and strict diet plans and sci-fi terms you can’t even pronounce.
A sample meal plan
– 5 egg omelet with some veggies
– 1/2 cup of oats cooked in water ( you can add cinnamon to the mix)
– Low-Fat Yogurt or Cottage Cheese (1 cup) with Fresh Berries (1/2 cup) and 1/2 cup mixed nuts
– Grilled Chicken Breast (200-250g) with 1 piece of brown bread and a salad
– Protein Shake (30g of protein) plus a banana and a teaspoon of raw honey
– Grilled Beef/Fish (150-200g)
– Steamed Broccoli (2 cups)
There’s nothing mysterious about fat loss – it’s pretty much all about how much you eat and what kind of calories you choose to consume. Discipline yourself to follow the simple diet tips mentioned above and you’ll be off to a good start. The next step is to enhance your training program. How?
Tip # 1 – Weight Training
Believe it or not, weight training is great for both building muscle and fat loss. It can do wonders for your metabolic rate and helps the body keep burning calories long after the workout. Our recommendation: hit the weights at least three times a week!
That being said, you’ll benefit the most from including more compound exercises like bench presses, squats and dumbbell rows in your training program. They involve more muscle groups and joints, thus requiring more energy to be spent. Also, in order to further increase the amount of calories you burn with each workout, try to keep the rest periods between sets as short as possible – 30 to 60 seconds is optimal.
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