Fat Loss Tips.

Joy:

Hi there!
Many of us ask, “What’s the best way to increase my metabolism?”
Please let go of the idea of losing body fat quickly. I’ll give you three basic procedures that will work for you, and they may work quickly, but the important goal is to lose body fat and keep it off. It actually does harm if your percentage of body fat goes down and then back up.
The key is to establish proper habits. If you are considering significantly altering your physical habits, you should get your personal physician’s blessing in advance.
The habits concern proper eating and exercising. I’ll sketch the big picture and provide some links, at the bottom of this reply, to free Internet resources for helpful tips and free metabolism boosting programs.
(1) Here’s how to eat properly.
Never skip a meal, and eat a small meal every three waking hours. Each meal should have at least 15 grams of protein if you are female and 20 grams of protein if you are male. It’s best if the protein comes from natural sources. So, for example, eat grass-fed bison, eggs from free-range chickens, or wild-caught salmon and not dairy products.
Furthermore, and this is critical, avoid eating ALL unnatural (processed, refined) carbohydrates. This means no sugar, flour, grain, or anything made from them. On the other hand, you may have up to 75 grams of carbohydrates from natural sources such as (preferably organic) low starch vegetables and low carb fruits such as berries. The fast you want to lose fat, the lower your carb intake should be.
When digested, all carbs become sugar, and unused sugar becomes fat. You want to wean your body away from burning carbs to burning fat. There is no minimum daily requirement for carbs; your body can make all the energy you need from proteins and fats.
Eating carbs will elevate your insulin level, and elevated insulin levels are associated with many of the diseases of civilization including obesity. The more you restrict carbs, the less fat your body will store. Also, drink plenty of water. Individual needs vary. Three quarts daily may suit you well. (Even without exercising, eating this way will increase my metabolism and it can increase yours too. )
(2) Your muscles are the metabolic furnace that will burn extra energy 24 hours a day. Since proper strength training builds muscle, you should do proper strength training.
Here’s how: do a full body routine. Concentrate only on the major, compound exercises, which are full squats, deadlifts, presses, rows, dips, and chins. Learn proper exercise technique, and use it on each movement. Once you are able to train intensely, you’ll experience DOMS (delayed onset muscular soreness). In order to ensure systemic (not just localized) recovery, wait 24 to 48 hours before doing another strength training session.
If you are not doing strength training, this part of the answer to the question won’t help you quickly. However, it is critical long-term. Remember, you want a program that you can sustain until your dotage. You do not grow in the gym. Rather, what you do in the gym should stimulate growth during the recovery phase. Think of exercise as like medicine: you want enough to be effective but you do not want so much that it is counter-productive.
If you train this way with this frequency, you’ll only be doing about a 45-minute workout once every 4 ore 5 days. If you have never done it, though it’s hard work, strength training is fun! It’s also very safe if you use proper exercise technique. It’s a critical part of the answer to ‘increase my metabolism.’
(3) Cardio will burn extra energy both during and immediately after exercise. It is not necessary to do intense cardio to lose body fat. (If you want, you can do some interval training or GXP; see the links below for exactly how to proceed if you are interested.)
The big problems with intense cardio are overtraining and unsustainability. Unless you are careful, you will compromise your results from strength training if you engage in intense cardio. Furthermore, running and many other forms of intense cardio are not sustainable long term. It’s not even necessary to do mild cardio to lose fat. However, it’s very helpful. The best mild cardio is brisk walking. “Brisk” means walking at a 4 mph pace. As with eating well, this can yield quick results. Most of us must average walking briskly for 3 to 6 miles daily in order to lose body fat from walking.
The best time to walk is before your first meal of the day. You may break your walks into more than one session. For example, if you are able to do it, you could walk 3 miles in just under 45 minutes twice daily. If you have not been walking, build up to your desired distance slowly and then slowly increase your pace.
If you combine that with some beginning strength training and a carb-restricted eating plan, you may well drop 2 lbs. of body fat per week. (There are too many variables to predict this accurately. However, it gives you some idea. Even if you only drop just 1 pound weekly, you would lose those 11 pounds in just 11 weeks.)
At the bottom of this reply, I have added page links to Internet resources for free ‘increase my metabolism walking plans and strength training programs, ‘ free lists of fat burning foods that increase metabolism and lists of foods that slow down metabolism.
I hope this helps.
All my best wishes.

giants dude:

you should jog at least a half an hour every day and not eat alot of carbs and sugar and fat