Lose Weight Permanently Without Dieting

Lose Weight Permanently Without Dieting

How to​ Lose Weight And Keep Fat Off Forever Without Strict Diet

How many times have you heard a​ friend say,​ "I am on​ a​ diet"? Then what happens is​ your friend would lose some weight for a​ while before putting them all back on​ again.
I'll bet you have also seen someone say that "Cardio is​ the​ best for losing weight". This person would then religiously pound the​ treadmill but results are agonizingly slow. Soon,​ he gives up and gains back all the​ weight he had lost,​ and sometimes even gaining some extra kilos!

Ah,​ so you thought you've finally found the​ answer to​ permanent weight loss. You went on​ a​ strict diet and ran your heart out. You dropped kilos real quickly. But somehow,​ something is​ wrong when you look into the​ mirror in​ your birthday suit. Yes you have lost some weight,​ but somehow your body shape isn't as​ flattering as​ you would like it​ to​ be. And then suddenly,​ you hit a​ plateau.

No matter how strict your diet and cardio workouts are,​ your weight just simply refuses to​ drop any further. Then horrors of​ horrors,​ you actually start to​ gain some weight! You get disillusioned because with the​ unrewarding program and soon you succumb to​ 'guilt food' more often,​ and the​ weight comes right back up once again. the​ program fails and you blame it​ on​ your bad genes. Why???

Here's why. Firstly,​ take a​ good look at​ the​ title of​ this article. It's to​ "Fend Off Fats" and not "lose weight". My point is,​ by merely losing weight,​ you will also lose some muscle mass in​ the​ process. By losing muscles,​ you will lose body tone and thus your metabolism rate for burning calories will slow down. Therefore,​ you have got to​ build muscles while losing fats. You may even gain some weight because muscles are heavier than fats.

To lose fats and keep them off permanently,​ you have to​ combine healthy eating habits,​ incorporate cardio exercises and lift weights to​ build muscles. For every kg of​ muscles you pack,​ you will burn an​ extra 70-100 calories per day even without doing anything. Can you imagine the​ benefits of​ building up 5kg of​ extra muscles? You will be burning 350 to​ 500 extra calories a​ day even if​ you just laze around. You'll be burning a​ Big Mac everyday! to​ further illustrate my point,​ 1 kg = about 7,​700 calories,​ thus if​ you burn 500 calories a​ day because of​ the​ extra muscles you have,​ you will be burning off about 1 kg every 2 weeks simply because of​ your higher metabolism rate!

You'll also look good,​ healthy and well-toned too! is​ it​ any wonder why body builders eat so much but do not put on​ fat as​ easily?

Everyone knows that intensive cardio and strict diets cause you to​ lose muscle mass along with fats. So while you will lose some weight at​ the​ beginning,​ you will look like,​ well,​ just a​ smaller version of​ you without any muscle tone. That's not what we​ want is​ it?

So,​ as​ you lose more and more muscles,​ your metabolism begins to​ slow down. On top of​ that,​ your body will start conserving fats and 'eat' your muscles for energy because it​ is​ reacting to​ your strict diet. What happens then is​ that you will hit a​ plateau and no matter what you do,​ you will not reduce anymore weight and your fats will start creeping up again. This,​ in​ a​ nutshell,​ is​ the​ 'yo-yo' dieting effect that we​ hear so much about.

Losing fats is​ simple. And notice that I said 'simple' but did not say that it​ is​ 'easy'. My pointers will be simple to​ understand,​ but the​ execution will take determination and discipline on​ your part. it​ is​ a​ lifestyle change to​ keep the​ fats off permanently and you will be glad you did because you will get used to​ the​ changes in​ only a​ few weeks. By then,​ it​ will become a​ cultivated habit for you,​ especially when you are rewarded with a​ fitter,​ healthier,​ hunkier you,​ together with a​ glowing complexion to​ boot!

Here is​ how you do it. Simply,​ losing fats just means you must burn more calories than you consume. Period.

Lift weights with compound exercises - Forget those puny biceps curls and tricep push downs. Go for big muscle groups like legs,​ back and chest routines. Why? Because you are working with bigger parts with more mass,​ and that means more body parts are working,​ translating into more calories being expended. if​ you are fit,​ do giant sets (4 or​ more exercises or​ sets with no rest in​ between sets or​ exercises).

Here's an​ example. Do only one set of​ each exercise with no rest in​ between the​ exercises. Choose a​ weight of​ about 60%-70% of​ what you normally lift and go for at​ least 25 reps. Do more if​ you can or​ until your muscles are fatigued,​ then stop. Leave the​ gym. the​ whole routine should not take you more than 40 minutes.

After thoroughly warming up,​ start with squats,​ then dip,​ bench press,​ barbell row and military press. Sounds simple? Not so. You will be huffing,​ puffing and sweating profusely. What is​ achieved? You will have combined a​ cardio workout with a​ lifting workout and your metabolism will burn for the​ next several hours. Do this 3 times a​ week with at​ least a​ day's rest in​ between lifting days.

After 4-8 weeks,​ change the​ sequence of​ the​ exercises. So if​ you usually squat first,​ then squat last. Then after another 4-8 weeks,​ change some of​ the​ exercises,​ like substituting squats with dead lift,​ or​ bar bell rows with lat pull down. This is​ to​ shock your muscles so that they continue to​ adapt and grow.

For cardio,​ go for a​ run first thing in​ the​ morning before breakfast. if​ you are jogging at​ normal speed,​ sustain the​ jog for at​ least 45 minutes. if​ you are running at​ 65% to​ 80% of​ your maximum heart rate (you will be panting and unable to​ sing or​ complete a​ sentence while running),​ then 20-30 minutes will be enough. Anything more than that may cause muscle break down. You may intersperse the​ speed with slower jogs in​ between to​ catch your breath. Do these 5-6 times a​ week.

Eating habits? Just eat less of​ what you normally eat. For example if​ you have 2 slices of​ bread with 2 eggs in​ the​ morning,​ now take just one slice and an​ egg. Just eat half of​ what you eat but eat more regularly. Have 5 to​ 6 meals a​ day if​ you can. This is​ to​ feed your body frequently so that it​ will not go into starvation mode and start to​ conserve fats. at​ the​ same time,​ it​ will boost metabolism because your body burns calories while digesting the​ food. Chuck away all soft drinks,​ sugared drinks and stop adding sugar into your coffee and tea. Just by abstaining from sugary drinks,​ you may already have gotten rid yourself of​ 200 calories per day. Drink plenty of​ water instead and double the​ amount if​ you can.

Oh,​ by the​ way,​ all work and no play makes Jack a​ dull (and very tired) boy. Do choose a​ day to​ relax a​ week. No exercise on​ that day. Indulge in​ your favorite food if​ you must. Hey,​ pat yourself on​ the​ back and reward yourself for passing another grueling week. After all,​ your body needs to​ recover too.

As you reach your fat loss goals and you are happy with your muscular development,​ you can then take things a​ little easier. Hit the​ gym less frequently,​ have shorter runs and even relax a​ little in​ your diet. Because of​ your greater musculature,​ your body is​ now a​ fat-burning machine. You have earned that luxury.

Simple? Sure. But do you have the​ determination enough to​ lose those fats and keep them off permanently? Who said you must go on​ a​ strict diet to​ lose weight and keep the​ fat off forever? It's your call folks!

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