14 Tips on How to Strip Off Bodyfat
The formula for losing body fat applies to you just as it does to a professional bodybuilder, but the pros take it much further than most typical bodybuilders ever do. To lose body fat, take in fewer calories than you burn. If you have more energy going in than going out, an energy surplus, you'll gain weight. If you have more energy going out than in, you have an energy deficit, you'll lose weight because you'll force your body to draw on its energy stores—body fat.
Many diets and diet and exercise plans can produce the energy deficit required for fat loss, but some are better than others. A healthful and practical diet and exercise strategy can be sustained over the long term without any loss of muscle. The next 14 tips will provide many facts and tips you can use to help you devise such a strategy.
1) Don't confuse weight loss with fat loss. You want fat loss, not just weight loss.
2) Most men store their fat around their waists, and most women store around their hips and thighs. It's a gender issue.
3) Body fat can't be melted away through plastic wraps, saunas or steam baths. It can't be rubbed away through massage or vibrating and rubbing machines. Nor can it be dissolved by a dietary supplement.
4) Sweating—whether through saunas, special bands, belts or wrappings—doesn't produce fat loss. It produces water loss, which you regain through fluid intake.
5) No matter how many sit-ups, crunches, twists or whatever else you do, you won't whittle away fat from your waist. You achieve fat reduction internally, and only if you're in sufficient energy deficit for a sufficient period. The body sheds fat overall, not just one area, from some places more than others—or not at all. The only way to spot reduce fat is through surgery, which ahs dangers and isn't a long term cure.
6) To avoid muscle loss while you strip off body fat, you must lose fat slowly and avoid overtraining. Make one pound a week the maximum rate of weight loss.
7) Train as if your priority is to build muscle. Keep your routines short, hard and focused on the basic exercises. Train with progressive poundages is possible, although that may not be possible on a fat loss program if you've already trained for a long time. At minimum, maintain your current strength and muscle mass as you strip off body fat.
8) The more food you can eat and still lose body fat, the easier it will be for you to sustain the plan because you won't suffer the deprivation that most people feel when they diet. To be able to have a satisfying calorie intake, increase your calorie output. The more energy you burn through exercise and general activity, the more food you can have and still be in a calorie deficit.
9) The simplest, most practical, cheapest, low-intensity exercise is walking. If you walk for an hour each day on top of your usual activities, you'll use up an additional 400 calories, depending on your pace.
10) If you prefer to use an elliptical or cross trainer or a rower, climber or stationary cycle instead of walking, that's fine. Still, you can walk outdoors anywhere, without special equipment. For the alternatives you need equipment and a gym, unless you have your own gear at home.
11) Each mile covered by foot, whether you walk at a snail's pace or run it as fast as you can, burns about 100 calories. Of course, the faster you cover a given distance, the more quickly you'll burn the 100 or so calories. The quicker you cover it, of course, the more it will tire you. While it's easy to walk at a leisurely pace, it's a rigorous workout to run. Which are you more likely to do on a daily basis?
12) If you get a home treadmill, you can make walking even more comfortable and convenient. You can walk while watching TV, listening to music, or holding a conversation. You also have climate control and other advantages over walking outdoors. You can do some of your walking outdoors and some of it indoors, depending on your preference and the weather.
13) Analyze how many caloires you're currently taking in each day. Maintain a food journal for a week of your normal food and drink consumption. Write down everything you eat and drink and the precise quantities for accuracy. And also be honest with yourself.
14) Use a printed calorie counter to find the calorie value of what you eat and drink. Compute the total number of calories you take in over the seven days, and then divide the total by seven to produce your daily average calorie intake.
The formula for losing body fat applies to you just as it does to a professional bodybuilder, but the pros take it much further than most typical bodybuilders ever do. To lose body fat, take in fewer calories than you burn. If you have more energy going in than going out, an energy surplus, you'll gain weight. If you have more energy going out than in, you have an energy deficit, you'll lose weight because you'll force your body to draw on its energy stores—body fat.
Many diets and diet and exercise plans can produce the energy deficit required for fat loss, but some are better than others. A healthful and practical diet and exercise strategy can be sustained over the long term without any loss of muscle. The next 14 tips will provide many facts and tips you can use to help you devise such a strategy.
1) Don't confuse weight loss with fat loss. You want fat loss, not just weight loss.
2) Most men store their fat around their waists, and most women store around their hips and thighs. It's a gender issue.
3) Body fat can't be melted away through plastic wraps, saunas or steam baths. It can't be rubbed away through massage or vibrating and rubbing machines. Nor can it be dissolved by a dietary supplement.
4) Sweating—whether through saunas, special bands, belts or wrappings—doesn't produce fat loss. It produces water loss, which you regain through fluid intake.
5) No matter how many sit-ups, crunches, twists or whatever else you do, you won't whittle away fat from your waist. You achieve fat reduction internally, and only if you're in sufficient energy deficit for a sufficient period. The body sheds fat overall, not just one area, from some places more than others—or not at all. The only way to spot reduce fat is through surgery, which ahs dangers and isn't a long term cure.
6) To avoid muscle loss while you strip off body fat, you must lose fat slowly and avoid overtraining. Make one pound a week the maximum rate of weight loss.
7) Train as if your priority is to build muscle. Keep your routines short, hard and focused on the basic exercises. Train with progressive poundages is possible, although that may not be possible on a fat loss program if you've already trained for a long time. At minimum, maintain your current strength and muscle mass as you strip off body fat.
8) The more food you can eat and still lose body fat, the easier it will be for you to sustain the plan because you won't suffer the deprivation that most people feel when they diet. To be able to have a satisfying calorie intake, increase your calorie output. The more energy you burn through exercise and general activity, the more food you can have and still be in a calorie deficit.
9) The simplest, most practical, cheapest, low-intensity exercise is walking. If you walk for an hour each day on top of your usual activities, you'll use up an additional 400 calories, depending on your pace.
10) If you prefer to use an elliptical or cross trainer or a rower, climber or stationary cycle instead of walking, that's fine. Still, you can walk outdoors anywhere, without special equipment. For the alternatives you need equipment and a gym, unless you have your own gear at home.
11) Each mile covered by foot, whether you walk at a snail's pace or run it as fast as you can, burns about 100 calories. Of course, the faster you cover a given distance, the more quickly you'll burn the 100 or so calories. The quicker you cover it, of course, the more it will tire you. While it's easy to walk at a leisurely pace, it's a rigorous workout to run. Which are you more likely to do on a daily basis?
12) If you get a home treadmill, you can make walking even more comfortable and convenient. You can walk while watching TV, listening to music, or holding a conversation. You also have climate control and other advantages over walking outdoors. You can do some of your walking outdoors and some of it indoors, depending on your preference and the weather.
13) Analyze how many caloires you're currently taking in each day. Maintain a food journal for a week of your normal food and drink consumption. Write down everything you eat and drink and the precise quantities for accuracy. And also be honest with yourself.
14) Use a printed calorie counter to find the calorie value of what you eat and drink. Compute the total number of calories you take in over the seven days, and then divide the total by seven to produce your daily average calorie intake.
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