If you're like most people, then you have probably asked for advice on how to lose weight in the past and been baffled by the many contradicting answers you have heard. Today we will be looking at five proven factors which will help you to remove doubt from your diet plan and get some serious results.
Once you have laid down the foundations of your diet with the 5 rules given to you here, you will then learn how to combine each of them with hiit sessions in order to push your fat loss results to a whole new level. []
By combining high intensity interval training with the tips given below, you will be able to achieve maximum results both inside and outside of your local gym. Let's start with a brief description of the five rules:
* Your total daily calories must change.
* Learn how to optimize your ratio of protein, carbs and fat.
* Learn how much water intake you need to be getting on a daily basis.
* Discover how to get more from your snacks with protein.
* Discover how to ration your carbohydrates for maximum results.
The first rule, before you do anything else at all, is to change your daily calorie intake. If you carry on eating the same volume of food you will find it harder to drop unwanted fat. Write down a food diary over the next couple of days and you'll get an idea of how many calories you are currently eating at the moment. Then simply take 200-300 off this target. If you want to drop the total by a large amount it would be best to do it in gradual stages over the course of a couple of weeks, so you don't shock the body into starvation mode.
After that, you are ready to begin optimizing your intake of the three macronutrients. This means looking at your protein, carbs and fat intake. Obtain around 40% of your calories from protein, the same from carbohydrates and a 20% portion from mostly healthy fats. This is known as the 4-4-2 idea. []
Water is an often undervalued addition to any diet plan. Most of us presume that we drink enough of the stuff but, in reality, very few of us actually do. We should drink 8-10 glasses per day in total, which is around two liters. Do not buy into the myth that drinking more water will cause you to retain fluids around your midsection, this is actually a sign of somebody who doesn't get enough throughout the day.
Of course, one of the main factors causing so many people to fall off their healthy diet is the temptation to snack on junk food while at work. You can eradicate this temptation by taking some small snack tubs to work with you. Put protein rich foods in there and you'll not only stay away from the vending machine, you'll also notice that protein snacks greatly elevate your success in the gym.
This will eliminate your temptation of using the vending machine.
Carbohydrates can be a major cause for concern, too. Many people hear myths such as "You shouldn't eat carbs after 8pm", or that you need to stop eating them altogether. The truth is your lifestyle is not compatible with the clock sometimes, and you should merely look to structure your carbohydrates around your busiest periods of the day.
Now let's look at combining these tips with high intensity interval training to take the results even higher. If you can combine all of the diet tips above with three sessions per week on a bike or treadmill, switching between four minutes of moderate intensity and 30 second bursts of maximum effort you will see excellent results. You needn't work for longer than half an hour in total.
Learning how to lose weight is an often confusing subject. With so many people giving different opinions on both diets and hiit workouts, sometimes it pays to put your faith in the latest science rather than following whatever the latest magazine trend is.
Once you have laid down the foundations of your diet with the 5 rules given to you here, you will then learn how to combine each of them with hiit sessions in order to push your fat loss results to a whole new level. []
By combining high intensity interval training with the tips given below, you will be able to achieve maximum results both inside and outside of your local gym. Let's start with a brief description of the five rules:
* Your total daily calories must change.
* Learn how to optimize your ratio of protein, carbs and fat.
* Learn how much water intake you need to be getting on a daily basis.
* Discover how to get more from your snacks with protein.
* Discover how to ration your carbohydrates for maximum results.
The first rule, before you do anything else at all, is to change your daily calorie intake. If you carry on eating the same volume of food you will find it harder to drop unwanted fat. Write down a food diary over the next couple of days and you'll get an idea of how many calories you are currently eating at the moment. Then simply take 200-300 off this target. If you want to drop the total by a large amount it would be best to do it in gradual stages over the course of a couple of weeks, so you don't shock the body into starvation mode.
After that, you are ready to begin optimizing your intake of the three macronutrients. This means looking at your protein, carbs and fat intake. Obtain around 40% of your calories from protein, the same from carbohydrates and a 20% portion from mostly healthy fats. This is known as the 4-4-2 idea. []
Water is an often undervalued addition to any diet plan. Most of us presume that we drink enough of the stuff but, in reality, very few of us actually do. We should drink 8-10 glasses per day in total, which is around two liters. Do not buy into the myth that drinking more water will cause you to retain fluids around your midsection, this is actually a sign of somebody who doesn't get enough throughout the day.
Of course, one of the main factors causing so many people to fall off their healthy diet is the temptation to snack on junk food while at work. You can eradicate this temptation by taking some small snack tubs to work with you. Put protein rich foods in there and you'll not only stay away from the vending machine, you'll also notice that protein snacks greatly elevate your success in the gym.
This will eliminate your temptation of using the vending machine.
Carbohydrates can be a major cause for concern, too. Many people hear myths such as "You shouldn't eat carbs after 8pm", or that you need to stop eating them altogether. The truth is your lifestyle is not compatible with the clock sometimes, and you should merely look to structure your carbohydrates around your busiest periods of the day.
Now let's look at combining these tips with high intensity interval training to take the results even higher. If you can combine all of the diet tips above with three sessions per week on a bike or treadmill, switching between four minutes of moderate intensity and 30 second bursts of maximum effort you will see excellent results. You needn't work for longer than half an hour in total.
Learning how to lose weight is an often confusing subject. With so many people giving different opinions on both diets and hiit workouts, sometimes it pays to put your faith in the latest science rather than following whatever the latest magazine trend is.
About the Author:
Get More: Learn how to get the best from your hiit sessions every day with Russ Howe PTI's new video. If you want to discover how to lose weight you can begin today with the 5 proven principles in our main video.
