Fat loss exercises don’t have to be as complicated as many people think, it’s something anybody can achieve with little to no effort.
You don’t have to wake up very early in the morning to run in your neighborhood on an empty stomach in the name of exercising.
This article is going to give you a thorough and efficient fat loss methods that will help you shed the excess fat in your body and keep you miles away from the life-threatening diseases.
To make this big dream a reality, we’re going to focus on four key points; strength training, eating healthy foods, eating more healthy fats and cardio workouts.
So without further ado, let’s get down to the nitty-gritty.
Strength training has very many advantages;
- Helps you lose weight and body fat.
- Helps you retain your muscles and increases your metabolism by speeding up your Resting Metabolic Rate (RMR). This is because your body takes more calories to maintain muscle than it does to maintain fat. This, therefore, means more fat loss.
- Increases bone density, reduces your resting blood pressure, improves blood flow, helps control blood sugar, and improves cholesterol levels.
- Strength training keeps you away from lifestyle diseases like high blood pressure, obesity, diabetes, and heart diseases.
Eat Healthy Foods (fat loss foods)
High-protein foods are the most important for fat loss. They boost your calorie burn throughout the day, this is because proteins take more energy to digest than carbs or fat and also when accompanied with strength training, a high-protein diet prevents muscle loss.
It is advisable to eat at least one gram of protein per pound of your body weight and get your protein from whole sources like lean beef, chicken, eggs, fish, and protein powders.
Eat More Healthy Fats
This doesn’t necessarily mean that more fat will accumulate on your body parts, your body will reap many benefits from these healthy fats. They will help you lower bad cholesterol, lose weight, fat loss and also makes your hair shiny.
Let’s have a look at some of them;
The benefits of avocados are innumerable, they’re rich in fats, which raise levels of good cholesterol while lowering the harmful. Avocados are also rich in vitamin E which boosts immunity and acts as an anti-aging nutrient for your skin.
Avocado is also one of the great folate foods because it helps in reducing the risk of birth defects for pregnant women.
Therefore, it’s necessary to get more avocados in your diet, I recommend trying one of these mind-blowing avocado recipes and you will love it!
ii) Olive Oil
The oleic acid present in it helps the body to create oleoyl ethanolamide which helps someone lose weight, fat loss, absorbs fat from the blood, and protects your cells from damage.
It also helps improve memory and cognitive function and works as an anti-inflammatory.
iii) Omega 3
Omega 3 fatty acids lower your insulin levels and any calories in your body are burned off for energy, instead of being stored as body fat. Increase metabolic rate, and hence burn body fat fast.
Omega 3 fatty acids are proven to improve the blood flow to muscles during exercising, thus increasing your body’s ability to burn more fat and weight loss. This product will also help improve your memory.
iv) Coconut Oil
Using coconut oil is particularly effective at reducing the harmful belly fat in the abdominal cavity, which is strongly associated with diseases.
It also contains a unique combination of fatty acids with powerful effects on metabolism.
Here are the best-proven types of cardio to help you lose weight faster:
Running at a moderate pace is a good way of burning burn fat and calories. If running is not your thing, try running with a partner or group, this can be exciting and make the miles go by much easier.
ii) Jumping rope
iii) Stair climbing
Stair climbing is a great exercise with aerobic benefits, it builds muscles in the lower body and burns calories.
Cycling is a cardiovascular exercise, it helps in that burning calories and also strengthening muscles, particularly your hamstrings, glutes, and quads without the risk of injury.
Swimming can torch 500 calories in an hour. This is because is almost 800 times denser than air so each kick is like a mini resistant workout for your body.
Other benefits you will get from swimming is that you build lean muscle, which enables metabolism leading to a massive fat loss.
vi) Using a Rowing Machine
Rowers provide a full-body workout which engages all major muscles of the lower and upper body. Rowing vigorously can help you torch between 600 – 1,000+ calories per hour, making it an efficient fat loss exercise.
This is a high-intensity workout can help with apparent fat loss. It easily enables faster fat loss, especially around the abdominal areas without having a negative impact on muscle mass.
viii) Kettlebell Swings
The kettlebell is a very efficient way to burn fat. According to a study conducted by the American Council on Exercise (ACE), an average person can burn 400 calories in just 20 minutes with a Kettlebell. That means burning 20 calories in a minute, which is equivalent to running a six-minute mile, it’s that awesome!
By following all the steps discussed above or choosing the most preferred to you, and committing yourself fully to it, you will start seeing positive results in fat loss within no time.