Two Lifestyle Changes to Burn More FatIn Less Time

Burning fat over the long haul is a matter of doing the right things over a prolonged period of time. It’s not just about exercising more and starving yourself. There are other strategies you need to implement on a regular basis if you’re looking to shed those fat pounds for good without losing your mind in the process.

Here are two lifestyle changes you need to make in order to lose the flab for good:

Decrease stress

Being stressed out all the time does not help lose fat. In fact, when your stress levels are running high, your body releases the stress hormone known as cortisol. There is scientific evidence showing that this hormone is a clear link between high cortisol levels and weight gain, in addition to a plethora of health problems. 

Try to lessen your stress levels by instilling relaxation practices such as yoga or deep breathing. This will not only help you lose the weight, it’ll also boost your overall life quality. 

Eat protein with every meal

Controlling your hunger levels can further help you reduce your calorie intake, thus leading to better weight loss results. One of the best ways to do this without starving yourself is eating protein with every meal. Consuming protein with every meal—especially breakfast, can help you feel satiated for longer, thus be able to control snacking and overeating throughout the day.

Furthermore, ample protein intake is key to recovery and the rebuilding process, thus boosting your mental and physical performancein and out of the gym, leading to better fitness and muscle building results. This is especially true if you like pushing yourself in the gym. Protein will help develop that physic you’ve been always dreaming about!

Cardio for Weight Loss: How to Eat, Part II

Today I have another guideline that can help you get to your desired body weight while still enjoying and getting the most out of your cardio sessions:

Develop good eating habits

If you want to lose the extra weight for good, then you need to cultivate good eating habits for the long term. Otherwise, you’ll gain back all the weight you’ve lost in spite of your efforts. Proper eating is critical for weight loss and performance.

Here are a few eating habits you need to develop:

-          Drink more water. By keeping your body well hydrated throughout the day, you won’t be mistaking thirst for hunger, and thus you’ll feel less hungry. In addition, water lowers the amount of fat stored in your body while boosting your mood and physical performance throughout the day.

-          Feed you temptations once in awhile. When you embark on the weight loss path, expect to go off course and indulge every now and then. Don’t be a perfectionist or take your weight loss resolution too seriously. Sometimes (and on planned schedules) go ahead and have that slice of pizza or doughnut. Give yourself the permission to have these snacks.

-          Keep track. When you keep track of everything you put in your mouth, you become your own nutrition detective; you know what’s taking you down and what’s actually helping to get to your desired destination.

Cardio for Weight Loss: How to Eat, Part: I

If you’re looking to shed your extra pounds for good, then a cardio training regime is the way to go. Cardio training programs such as running, cycling, and swimming are very effective at burning fat and helping you slim down.

Not only that, cardio training on a regular basis will boost your fitness level, enhance your mood, build your stamina and muscle mass, and enhance your overall well being.

To get to the maximum out of your weight loss cardio program, you need to properly address your nutrition needs. Proper diet is critical for long-term results.

Hereis an eating guideline that can help you get to your desired body weight while still enjoying and getting the most out of your cardio sessions:

Don’t shock your system:

Many fitness enthusiasts embark on the weight loss journey with a sense of overexcitement. As a result, many choose to skip meals and rev up the cardio hoping to accelerate the weight loss process. This is a big mistake and one that usually leads to a myriad of health troubles.

Shocking your system this way forces your body to enter into starvation mode by holding onto fat and slowing your metabolism levels. Thus your body willburn fewer calories per minute than before. This usually leads to weight loss plateaus (or even weight gain), extreme fatigue, and lossofenthusiasmto continue your workout plan.

Therefore, make sure to keep up your metabolism throughout the day. You can do this by eating five to six small meals, every three to four hours. Don’t go for more than 4 hours without a meal.

By doing this, you’ll keep the starvation response at bay and will have the needed energy to exercise and perform at your best. Aim to eat a healthy mix of complex carbs, lean protein, and healthy fats.

Also, plan your meals around your workouts; eat 2-3 hours before a workout and immediately afterwards to replenish your body and speed up recovery so you’ll be ready for your next workout.

How to Exercise in The Morning

People who exercise first thing in the morning are more likely to be consistent with their workout regiments over the long haul—no matter how busy or hectic their lives maybe. 

Working out in the early morning can also be invigorating because running trails or gyms are usually less crowded at this time. You can get your entire workout in without being constant distractions or interruptions.

Here are a few tips to get you up and moving in the morning:

-          Go to bed early so you can wake up feeling refreshed and rejuvenated. Getting ample sleep is key to performance and training enjoyment. Aim to get at least eight hours of high quality and uninterrupted sleep.

-          Get your training gear and apparel ready for the workout the nightbefore. If you are not well prepared in the morningyou will struggle to find the motivation you need to get you up and going. 

-          Know what exercise you plan on doing so when the alarm goes off, you’ll be ready to go.Choose a workout class the night before or plan on running outside. Either way, clarity helps you ward off confusion and training limbos, thus setting the stage for better athletic performance.

How to Squeeze Workouts intoYour Daily Life

Working out on a daily basis is no easy feat. Most of us are pressed for time. As a result, learning how to fit a workout in regardless of how hectic your life is can be of the utmost importance if you’re looking to get fit for the long haul. 

Allowing momentum to dictate yourworkout schedule is a sure way to suffer from soreness, athletic performance and weight loss plateaus, thus further setbacks and disappointments with your training and fitness levels.

As a result, here are two guidelines to help you squeeze a workout in even if you’re pressed for time.

Make a plan

The first step toward making exercise a natural part of your everyday life is a good plan. Good plans lead to good execution. Lack of a plan can spell disaster on your vision—whether to lose weight or to get your next job promotion. Therefore, make sure to take the time to create your training plan. 

Make your goals achievable. Keep your workout plan simple and make sure it contains a variety of workouts and training approaches so you can beat the boredom factor and steer clear of injury. This will ensure that you keep on improving your endurance and fitness levels.

Build the habit

As long as exercise is not a habit in your life, you won’t achieve progress. One of the best ways to build a habit is to opt for a realistic training program and stick with it for at least four consecutive weeks. 

To ensure you stick to your workout plan, make sure to opt for shorter training sessions. No need for a time-consuming workout at this point. If you prefer long workouts, save them for the weekends or when you’ve got some extra time on your hands. Just don’t put pressure on yourself to constantly have long workouts. 

For the time being, your focus should be on making exercise consistent. After a while, aim to gradually increase the training length and intensity.