How to Lose Body Fat
People often want to know how to lose body fat. Remember that fat helps protect and cushion our internal organs, it serves as a supplier of energy, it helps us manufacture important bodily hormones. Body fat is critical for the absorption of certain nutrients, such as vitamins A, D, E, and K. That said, many of us store and ingest more fat than is optimally healthy for us.
If you eat more calories than your body burns over an extended period, you will gain weight. That weight will normally show up in the form of fatty deposits. To lose weight, your body must burn more calories than you consume. The question is: do you want to lose weight at all costs, thereby possibly sacrificing muscle, or just lose body fat?
Lose Body Fat Only
Muscle requires energy to replenish itself. Thus, muscle tissue burns calories (energy). The more muscle mass you have, the more calories your body will burn, everything else being equal. Fat requires no calories, except for the calories used to carry around the extra weight! Therefore, following a resistance exercise program to keep muscle mass, a sensible diet and aerobic exercise program, is the healthiest way to lose body fat. Muscle weighs more than fat, but takes up a lot less space in our bodies. So, try to think more about how well you fit into your favorite jeans. Rather than worrying about a, sometimes misleading, number on a scale, fit your jeans! Do so by losing body fat, not muscle.
A pound of body fat consists of approximately 3,500 calories. If you were neither gaining nor losing weight at the present time and you increased your calorie-burning activities and lowered your caloric intake a total of 3,500 calories next week (only 500 calories/day), you should expect to lose approximately one pound of body fat. (People with already extremely low body fat will find it difficult to lose more. They may sacrifice muscle despite their exercise program. Remember: the body needs some body fat for proper functioning.)
What to Do
Determine whether you have been gaining or losing weight in the past three months. If you have been losing weight and you feel good and strong, keep doing what you are doing. Also, consider adding the AbStar AIR to your workouts for safe, versatile and effective exercise. If you have not been losing weight, have been relatively inactive, or feel weak, start a walking program, if you can. Start at just a few minutes at a time, and work up to a half hour per session, five days per week. Use the AbStar AIR for resistance training, as well, four to six days a week. It can help you increase your body strength, maintain your muscle mass, and strengthen your core. Your level of fitness will determine the number of repetitions and sets during each AbStar AIR workout.
Refer to the free exercise videos on the abstar.com website to view the many exercises you can perform. Achieve full-body workouts in just fifteen minutes per day with the AbStar AIR. Exercising five days a week could help you burn up to 1,000 extra calories each week. The exact number depends on your body size, metabolism, effort, and other factors. That additional caloric usage could lead to a body fat loss of over a pound each month. Would you want to lose twelve or more pounds of fat loss per year? That analysis doesn’t even including calories burned from your walking program.
How to do It
Change your nutritional habits gradually. If you are in good health, try to exchange a few food items each week. You will find you can save hundreds of calories very easily. Simply exchange one high-calorie food for another nutritious, lower-calorie item, two to three times each week. Can you exchange that large order of fast food French fries for a garden salad with no-fat dressing once a week? If so, you can save up to 400 calories. Similar food exchanges, three times a week, could save you about 1,200 calories.
Another helpful idea is to drink a large glass (12-16 oz.) of water ten minutes before you eat each meal. That may help you cut down on portion sizes and total calories consumed. Add the extra 1,000 calories burned weekly during your AbStar AIR exercise program and you’ve changed your weekly caloric intake/output by about 2,200 calories, while maintaining your healthy muscle mass. That amount could lead to a body fat loss of almost three pounds per month! Again, this doesn’t include your walking program, which could help you lose even more.
The process I’ve described is a simple, healthy way to lose body fat. Maintain muscle mass, improve your overall health and fitness, and lose weight. Any program you follow should utilize regular exercise and a positive change in nutritional habits. That wya, you can reach and maintain your body fat loss (weight loss) goals.
Yours in health,
Disclaimer: The above is the opinion of the author. Use at your own risk. As always, consult with your doctor before beginning any nutritional or exercise program.
If you enjoyed this article, you might like to read our post on effective ab workouts. Just click the following link – https://www.abstar.com/ab-workouts/