40 laws of weight loss
Observing a ditch of unwanted body fat? Lose weight smartly with these helpful tips.
This is a rather difficult process.
It means eating smartly, exercising effectively, and remembering every calorie burned. The impromptu cheat cute should disappear when you eat fatty foods under the cover of excuses.
Having studied all about training, taking macros, and eating right, this is not to say that you should now feel disadvantaged. This does not mean cutting down on fat food groups, eliminating complex movement, or eliminating weight to spend long hours on the treadmill. This all pushes your body to use its potential and go on the right path.
Summer may already be drawing to a close, but that doesn't mean the dry muscle season is over. Apply these top 40 tips to help you successfully lose weight and build muscle.
Eat more protein in your diet
Protein can be called the most saturated macronutrient. In addition to feeling full for a long time, increased protein intake can also preserve muscle mass when you reduce your calorie intake. Basically, it will allow you to build muscle even if you lose weight. Protein also helps stimulate the secretion of glucagon, which releases the stored energy you need for exercise.
Eat Protein Every 4 Hours
Frequent and equal protein meals are key to optimizing synthesis. Frequent does not mean endless. Distribute your protein intake so that you are getting a minimum of 30g every 4 hours to maximize protein synthesis. More than 30g is good too!
Make green leafy vegetables your friend
Leafy green vegetables are packed with nutrients, but not calories. As another benefit, they help your body function properly, helping you maintain the acid and alkaline balance of your system. When you start your weight loss phase, make it a rule to eat green vegetables at every meal of your main meal. Greens can help lower cholesterol levels. For example, cabbage is full of antioxidants and has a preventive effect on cancer.
Eat starchy foods after exercise
Low-glycemic carbohydrates (green vegetables, fruits, beans) should make up the bulk of your carbohydrate intake, but this does not imply that you must cut starches altogether. Just save them for consumption after exercise. Simple carbohydrates play a decisive role in the recovery / growth of muscle mass, because after hard lifts, your body is seriously depleted of glucose (favorable energy) and glycogen (stored energy). This is a great time to consume tempting high-glycemic carbs (index 70 and above) such as bread, fresh fruit, and cereals.
Eating foods that are bulky but not high in calories will keep you full without the extra fat. Spinach, cabbage, broccoli, and lettuce are great foods that you can eat in larger quantities, not without maximizing your daily calorie quota.
Looking for something from animal sources instead of plant sources? Look no further than choosing the omnipotent eggs. They will provide you with a feeling of fullness, as if you are eating much more calories than you actually are.
Drink more water
Dehydration makes you physically and mentally tired. When you feel a little thirsty, it is a clear sign that you are already experiencing dehydration. Drink more room temperature water and add another glass of cold water. Drinking cold water has a slight thermogenic effect to eliminate excess calories.
Don't cut fats drastically
Eating fat in your diet will not make you fat, so don't make the mistake of making your fat intake too low. Too low in fat in your diet would be a huge mistake. In addition to providing energy to the body, fats also help transport the vitamin components into the bloodstream and be absorbed by your body.
Essential fatty acids, which can be obtained from whole grains, seeds, nuts, and certain types of fish, have positive effects on brain development / blood clotting. Balance your fat intake with saturated (coconut oil, butter) and unsaturated (nuts, flaxseeds, olive oil) fats.
Eliminate unplanned snacks
Calories from unplanned snacks can be detrimental to your fat loss. The task is pretty easy: if you haven't planned a snack, don't eat it.
Prepare food for the week ahead
It doesn't matter if you're losing weight or gaining weight, cooking is an essential part of any fitness journey. Eat regularly, do not skip meals, and keep a journal. A good food log helps you track your progress so you can make clear changes to better meet your goals. It will also help teach you responsibility and can lead you to eat less snacks.
Increase your protein intake
Eating adequate protein (30% of your daily calories) is so significant that we had to include it twice!
Clear your kitchen cabinet of junk food
Keeping a half-eaten bag of chips in the closet will not help you resist the temptation. Why provoke yourself again? Eliminate all chips, ice cream, sugary drinks, and other processed goodies from your kitchen. If they are simply absent from your home, you will not eat them.
Reading food labels will be your good rule of thumb. But don't just limit yourself to protein / carbohydrates / fats - read the full list of ingredients. You will be shocked how many foods contain unwanted substances.
Don't forget about BCAAs
BCAAs are the building blocks of your body. They make up 35% of total muscle mass and must be present for molecular growth. They help stop muscle breakdown and activate protein synthesis. Drinking BCAAs during your cardio interval can help you eliminate more fat by burning it off when your carbohydrate intake is low.
ZMA before bed
ZMA - A combination of zinc, magnesium aspirate, vitamin B6 that can be taken before bed helps you relax and get a good night's sleep. Proper sleep is an important supplement not only for building muscle, but also for optimizing hormones for the fat burning process (growth hormone / leptin).
Intense loads can lead to the complete depletion of your reserves of mineral components. ZMA can help you easily keep your zinc levels at the highest levels, which is important for your metabolic / immune system functions, including maintaining testosterone levels.
Green tea can be called a locomotive for fat loss. It is non-caloric and contains an antioxidant / caffeine combination that will stimulate weight loss.
Caffeine before exercise
If you are not overly susceptible to the caffeine component, then consuming 200mg prior to exercise, be it cardio or strength training, can help release some of the stubborn stored fat. Additional energy stimulation from caffeine will also aid your strength training and help combat any fatigue you may feel from your low-calorie diet.
Fish oil supplements
In addition to studies showing that fish oil / omega-3 supplements can slow the aging of your body, they also lower your heart rate. Why is this so necessary? Slowing down your heart rate means that you will need to work significantly more (eliminate more calories) in order to reach your desired heart rate during your cardio activity.
Grab a heavy weight
Going to low reps just because you're on a diet is a disgusting idea. The easiest way to avoid losing lean muscle mass while dieting is to remind you that your body needs all the muscle it has. To maintain maximum muscle mass during the dieting period, start your training sessions with heavy exercise in the 3-5 / 4-6 rep range. A small number of repetitions will stimulate all muscle fibers. Choose a heavy weight that is challenging for you.
The benefits of challenging exercise are pretty self-explanatory: they allow you to lift heavier weights / gain more muscle / burn more calories. Eliminate leg extensions and squat instead!
Increased physical activity other than exercise
When you strive to lose fat, every extra calorie you burn moves you one step closer to your dreams. Increasing your activity helps you eliminate more calories. Get started with these steps:
- Park further at work or in stores when shopping.
- Do not sit, but stand while receiving phone calls at work.
- Skip the elevator and go up the stairs.
- Do not get behind the wheel, once again go to the store!
Gradually increase your cardio loads
Sooner or later, there comes a point when you are not able to add higher intensity to exercises such as resistance training / interval training. Instead, simply introduce additional low-intensity cardio sessions if needed. Gradually adding cardio loads immediately provides your body with the best long-term weight loss opportunities.
Start running short distances
Interval sprints are performed during high intensity interval training, which is another great fat loss strategy. 2 or 3 sessions for 20 minutes can be the perfect addition to your workout routine. Sprint can save you a lot of calories in a short amount of time and improve your metabolism.
Limit rest between sets
Keep your training goals in mind when doing strength training. By shortening the break time between sets, you cannot lift heavy weights in every rep, and that's okay. Instead, limit rest periods that will maintain your heart rate and allow you to burn more calories.
Eliminate muscle failure
When your focus is on fat loss, you don't have to push yourself to your fullest potential. If you do this, your ability to recover will definitely be impaired. Loose recovery and loads to failure do not combine.
You have missions and each mission has many endpoints. When choosing your goals, decide what you want and write it down right away. Having specific goals will help keep you accountable.
Find yourself a mentor
Regardless of your goals, someone may have achieved them before you. Be a wannabe! Finding a successful mentor will save you a lot of time and unwanted frustration. He can help you with everything from exercise and nutrition to motivation.
Visualize your success
To physically achieve your goal, you need to imagine it mentally. Imagine yourself the next day when you reach your goal. How will you look and how will you feel? Do not let go of this image from your head and achieve it!
Ideal pre- and post-workout nutrition
A perfect body does not mean eliminating all sugar from the diet. For example, skipping your pre-workout / post-workout shake just because of its sugar content is not a great idea. Carbohydrates, whey protein, BCAAs in shakes will provide far more benefits than harm. They will promote rapid recovery, intense training and muscle building during the dieting period.
Get Micro Component Support
Adding micronutrients to the diet is essential for overall health. When your calorie intake is low, you need a lot more vitamins / minerals. Taking a multivitamin or supplement with whole food extracts can help eliminate potential problems and maintain full functioning.
Stir your cocktail for longer
Research studied at Penn State University demonstrates that stirring a cocktail longer results in more air in the cocktail, which leads to increased muscle size. Eating a larger shake (but with similar calories) for breakfast led men to eat 12% fewer calories at lunch.
Supplement your diet with creatine
Some people are really convinced that they need to eliminate creatine from their regular supplements when dieting to "lose water weight." Awful idea. The resulting weight of water is the intramuscular weight and not the subcutaneous water between the muscles and skin). It will help you gain strength even though your calorie intake is low, leading to more calorie burn and more fat loss.
Low calories, lots of exercise, and thermogenics can easily overload the sympathetic nervous system, which can make you jittery. L-Theanine, a unique amino acid found in tea, has a neurological calming effect and stimulant benefits.
Sometimes you just need to take the right opportunity to breathe in and out. Deep diaphragmatic breathing can actually reduce levels of exercise induced oxidative stress among athletes. By emphasizing a long exhalation, you stimulate the parasympathetic nervous system and provide additional aids in the recovery process.
Eat less often
Eating meals 6-7 times a day during the diet is not a smart move. Research from the University of Missouri shows that portion size, rather than meal frequency, is a more powerful satiety engine. Instead of 7 meals a day, eat like a real king 3-4 times.
Don't overlook the importance of steady-state cardio. High-intensity jogging and intervals are ideal for calorie burn, but when it comes to improving your overall gym performance, aerobic work can be the answer. Maintaining a steady intensity over a long period of time (about an hour of exercise with a rapid 130-140 heart rate) improves the heart's ability to pump blood so you can train / recover better.
Focus on your actions
You don't really have absolute control over the rate of fat loss. There are many individual metabolic / environmental factors in this process that we do not fully understand. Don't be obsessed with losing 500-1000g per week. Instead, focus on controlled processes. Stick to your diet and training regimen, focus on your consistency and appropriate intensity. Exercise hard, eat right, and fat loss will come.
Prepare for the worst
Being optimistic is great in many situations, but when it comes to sports it is best to be realistic. There is always plan B. Don't get hung up on your great diet and exercise regimen; instead, try to figure out when they might fail. Identifying breakpoints ahead (when you would skip a workout, where you don't eat the right food) is a proven strategy for increasing success. Think the worst and when that happens, you will be ready.
Pump yourself but don't get carried away
Limiting rational choices and categorizing products as “good” and “bad” works in the short term, but it is an unfavorable long-term strategy. By eliminating entire food categories, you run the risk of overeating later. Find a way to enjoy the food you love in moderation.
Losing fat is usually a big adventure - more dieting, more exercise, more cardio. One thing that keeps coming off the list: get more sleep. Poor sleep is a tragedy for fat loss. When you sleep poorly or poorly, fat loss and hormones start to take over, making your efforts more challenging. Avoid this by getting 7-9 hours of sleep every night.
Lift weights at a consistent pace
Metabolic load training is often synonymous with a rapid rise. This has more to do with your rest periods than your strength lifting pace. Keep a deliberate pace under control as you climb. A consistent pace creates significant metabolic stress, resulting in improved body composition changes.