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Monday, August 22, 2016

Tips Fat Loss



That's normal. But too much belly fat can affect your health in a way that other fat doesn't.

Some of your fat is right under your skin. Other fat is deeper inside, around your heart, lungs, liver, and other organs.

It's that deeper fat -- called "visceral" fat -- that may be the bigger problem, even for thin people.

Generally speaking, a bodybuilder would want to maintain the same consumption of protein, while cutting the levels of fat and carbohydrates consumed. To increase this caloric deficit and maximize fat loss, it’s a simple matter of incorporating more cardio (aerobic) activity into your workout regiment. It is very hard to determine exactly the changes necessary to make in your total daily calorie consumption when cutting. This depends on a number of factors including body type, body weight, level of daily exercise, and natural metabolism. Since your goal is to put your body into a calorie deficit, you should follow the simple rules outlined below, and you will become more experienced in time:




Calories Consumed When Cutting

In order to put your body in a caloric deficit, determine the number of calories you were consuming to gain mass during your bulking stage. Once you begin to cut, subtract 500 calories from this amount, and possibly increase your level of cardio activity. If you find that you are not losing any fat with this new total quantity of calories consumed, decrease your calorie consumption by an additional 500 calories per day, and continue to do this until you are losing about one pound of fat per week.

Remember, once you get experience in cutting, this will become easier and easier, and should hopefully become instinctual. The main things to remember are to decrease your calorie consumption, or increasing your cardio exercise, or both.

(1) Continue to eat the same amount of protein as you did when you were bulking, while cutting the number of total calories consumed in carbohydrates and fat.

(2) Consume a low fat diet. Make your ratio of calories 1/5 of your total daily intake.

(3) Reduce your carbohydrates as far as possible without going into a state of ketosis.

(4) Perform 3 to 5 sessions of cardio activity for periods of 25 to 40 minutes a session in one week.
 

(5) Spice up Your Dinner : Chop up an extra chilli in your stir-fry. A study in Physiology & Behaviour showed that spicy foods slash cravings for fatty, salty and sweet grub, while the University of Wyoming found that the capsaicin in chillies increases your fat-burning metabolism.

(6) Diet: There is no magic diet for belly fat. But when you lose weight on any diet, belly fat usually goes first.

(7) Getting enough fiber can help. Hairston’s research shows that people who eat 10 grams of soluble fiber per day -- without any other diet changes -- build up less visceral fat over time than others. That’s as simple as eating two small apples, a cup of green peas, or a half-cup of pinto beans.


Once again, everything depends on you, and there is no set formula for everyone to follow. In due time, and with some experience, you will find cutting a much more fun and simple experience. Don’t give up at first, just remember, if at first you don’t succeed.
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