Weight Loss Guide for the Perplexed...
Nutri-this, diet-that, Atkins, Zone, South Beach, weight loss can all be very confusing - if not overwhelming.
Here are some basic principles to start you off in your journey of transformation.
Weight loss or Fat loss?
When we talk about losing weight, we really want to focus on losing fat. Weight
loss can be muscle, water (fluid), or fat. Standing on the scales gives
you no clue as to your body composition - so don't weigh yourself too
much - it can really play mind games. Instead:
- Measure your Body Fat Percentage and track how it changes.
- Measure your body with a measuring tape.
- Take photographs of yourself each week.
- How your clothes fit can be another good measure.
Our
weight is always fluctuating (often due to hydration levels). So the
scale is the worst method to measure weight loss, yet we cling to its
results.
How Do I Lose Fat?
In
a nutshell, it's a simple law of energy intake and expenditure. Eating
more than you are using means you gain weight. Burning more than your
eating means you lose weight...
Unfortunately the real outworking of this is not so simple. Losing fat (for most people) is hard -- get used to the idea then you won't struggle so much with disappointment.
There are 5 principles to keep in mind:
- Diet (Nutrition): A healthy portion controlled meal plan is essential.
- Cardio (Exercise): Working your muscles and elevating your heart rate burns extra calories.
- Dedication (Consistency): Those who find a diet they can stick with are the winners.
- Goals: Shoot for realistic weight loss goals like 1-2 pounds a week.
- Weight training: Keep muscles growing and repairing for added calorie burn and to avoid muscle weight loss.
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