Countless people are in the gym to cut body fat, but not everybody succeeds. If you're having trouble dropping weight, you might be committing one of these fat-loss fatalitie
Strength training helps you maintain a healthy level of body fat.
Caloric Balance
One aspect of maintaining a healthy amount of body fat is the number of calories you consume compared to how many you burn. If you are in caloric balance, calories in are roughly equal to calories out, and in this state you maintain your weight over time. To reduce your overall body fat, you need to be in a caloric deficit, eating fewer calories each day than you use, so your body burns your fat stores for energy. On the other hand, if your body fat is too low, your goal is to consume more calories than you burn each day, allowing excess calories to get stored as fat tissue.
Nutrition
The type of foods you take in each day are as important as the total number of calories you consume from those foods. Your diet should include high-quality protein that accounts for 10 to 15 percent of your daily caloric intake to support your lean muscle mass. Another 20 to 30 percent of your daily calories should come from heart-healthy fats, with the remaining 55 to 60 percent should come from carbohydrate-rich foods such as whole grains, fruits and vegetables. For women and men, respectively, eating at least 1,200 and 1,500 well-balanced calories helps keep the metabolism active. If you go below this, your metabolism can slow down, causing to you to conserve as much body fat as possible.
Aerobic Exercise
Aerobic, or cardiovascular, exercise can also help you increase the number of calories you burn each day. In addition, this type of exercise – especially high-intensity workouts – improves your heart and lung health and can reduce your amount of visceral fat, a type of unhealthy fat that surrounds your internal organs and is associated with heart disease and type 2 diabetes. Incorporating aerobic workouts, along with strength-training sessions, not only helps you maintain a desirable level of body fat but also improves your overall health.
Strength training helps you maintain a healthy level of body fat.
Caloric Balance
One aspect of maintaining a healthy amount of body fat is the number of calories you consume compared to how many you burn. If you are in caloric balance, calories in are roughly equal to calories out, and in this state you maintain your weight over time. To reduce your overall body fat, you need to be in a caloric deficit, eating fewer calories each day than you use, so your body burns your fat stores for energy. On the other hand, if your body fat is too low, your goal is to consume more calories than you burn each day, allowing excess calories to get stored as fat tissue.
Nutrition
The type of foods you take in each day are as important as the total number of calories you consume from those foods. Your diet should include high-quality protein that accounts for 10 to 15 percent of your daily caloric intake to support your lean muscle mass. Another 20 to 30 percent of your daily calories should come from heart-healthy fats, with the remaining 55 to 60 percent should come from carbohydrate-rich foods such as whole grains, fruits and vegetables. For women and men, respectively, eating at least 1,200 and 1,500 well-balanced calories helps keep the metabolism active. If you go below this, your metabolism can slow down, causing to you to conserve as much body fat as possible.
Aerobic Exercise
Aerobic, or cardiovascular, exercise can also help you increase the number of calories you burn each day. In addition, this type of exercise – especially high-intensity workouts – improves your heart and lung health and can reduce your amount of visceral fat, a type of unhealthy fat that surrounds your internal organs and is associated with heart disease and type 2 diabetes. Incorporating aerobic workouts, along with strength-training sessions, not only helps you maintain a desirable level of body fat but also improves your overall health.
