Fat loss should be most people’s priority if they plan to get themselves into shape. There are so many different questions someone can ask when they are just starting out. Below we have tried to answer the most common questions and losing body fat.
1) How do I lose body fat, quickly?
The most common question has to be “how do I lose body fat quickly?”.
The answer is more simple that most people can imagine.
Simply, burn off more calories that you eat.
While counting calories isn’t that glamorous, it is a good idea to keep track of how many you are putting into your body on a weekly basis to give an idea of how many you need to burn off.
If you are looking to lose weight, then the best way is to do it slowly. Rapid weight loss will also entail a larger loss of your body muscle.
This will in-turn decrease your metabolism and you will put the weight back on much quicker than the slower methods.
2) How do I tone up my body?
Another common query is “How to tone up my body?”.
Toning up, simply means losing body fat and building muscle to the same time. It might sound simple, but the truth is, it is one of the most difficult things to achieve when exercising.
Here is why, to lose weight or body fat, you need to put less calories into your body, but to add muscle, you need to eat more calories to turn into extra muscle growth. It is a paradox within itself, but you can achieve wonderful results by eating healthy and training regular.
We advise you on focusing on the main objective, if you are looking to lose weight, then plan on eating healthy and exercise, once you see results, you will gain motivation to move onto other plans such as muscle growth.
- 3. How much cardio exercises to I need to do?
Although there is not wrong or right answer here, we will try to explain the best practices. Cardio exercises have many major health benefits, but you don’t need to workout for hours on end to see great results.
High-intensity interval training or HIIT is the best way to maximise fat loss without losing any muscle. Results have shown that people who exercise using “HIIT” can continue to burn body fat up to 24 hours after the training was completed. Normal cardio exercises show the body burning body fat for only 1 or 2 hours after the exercise.
How many hours a day do I need to train to get the best results?
Many people think that in order to lose body fat, they need to exercise hours on a daily basis.
This simply is not the case. Not eating enough food and training too much can risk you losing muscle and your body could actually start storing body fat.
If you are not eating much and training hard and still not seeing results, then you will need to change your exercise routine.
Do I need to do weight training to lose fat?
Weight-training isn’t absolutely necessary, although we would definitely recommend anyone looking to lose body fat and improve their body tone to mix both weightlifting with HIIT cardio.
As advised previously, if you are looking to lose weight you need to eat less calories than you’re burning off, therefore, weightlifting will help you retain your body muscle.
How much food do I need to eat?
This totally depends on the person as everyone has different requirements and preferences.
Things you need to consider are your age, weight, gender, height, body tone and physical activity level.
As always, keep an eye on your food intake and the amount of calories your body is taking, and if you don’t see the desired results, then change something. The important factor here is to never crash diet as all your hard work will be useless and ultimately your body fat will come back.
What should I eat to lose fat?
Another misconception is the fact you need to avoid all fats and carbs to lose body fat, when in truth, your body needs them to help you stay healthy.
The important part is to have a healthy balanced diet of protein, carbs and fats.
The best foods to choose from are the most natural foods, such as meats and fruits. If you balance your diet perfectly, your body will not only look great, but you will feel the benefits.
Do I need to count the calories to get results?
As mentioned above, it is a great idea to count your calories if you are just starting out, just to get a great idea of how many calories you need to burn off when exercising, however, counting calories can make you fussy about the food that you eat.
Just as important as the amount of calories you are intaking is the quality of the calories. Focus more on the nutrient density rather than the amount and you will be able to eat better, and achieve better results.
The biggest no no would be eating unhealthy processed foods such as takeaways, such foods change your bodies metabolism and should be limited as much as possible.
Do I need to do fasted cardio?
Yet another misconception is that fasted cardio will yield better results in terms of losing body fat.
There is no supported evidence that fasted cardio exercises will be effective over a longer term period.
If you enjoy fasted cardio, then by all means train this way, after all, finding the exercise you enjoy doing is the golden ticket.
Should I use fat burner tablets?
A lot of people turn to fat burners, as some say this is a easy way out. We would advise on staying away from most of them.
Some fat burner pills that contain natural extracts designed to increase your metabolism could help you burn fat faster.
But if you eat healthily, and exercise regularly, you should see great results to keep you motivated.