weight loss and fat loss - I
What would you do if you would get the mantra of knowing your body’s best way to get fit or to be specific for weight loss and fat loss?
Exciting thought. Isn’t it? Well ! then read this as I am here disclosing all of it.
Weight loss and fat loss is a step wise procedure that will help us learn about both. We all have been looking for ways to loose weight and fat ever since we decided to get fit.
In here, I am going to reveal the secrets or mention the simple pieces that will drive you along the path of losing weight.
I will make sure that your thought about weight loss and fat loss gets clearer once you are done reading the articles to complete this series.
We all have come across situations when people say, “start doing weight training and lose weight as it helps build muscle”. Some would say start cardio and lose weight by running few kilometers or miles every day.
Then, there are other things like aerobic classes, gym, high intensity training and many more. And all such suggestions would place us if not anywhere, but standing all confused to the infinity of nowhere.
And then we start planning, what should be our next or the first step. You will ask yourself, “Should I join aerobics and start my fitness routine?” (not even knowing if it is the right option as per your health.)
People have developed this mental barrier that only when you join classes would you be able to achieve weight loss or fat loss. Cause you believe that you are not capable of achieving it on our own.
Let me tell you that it is quite possible and can become your lifestyle till your old age if you know and have learnt your body in and out.
So, today I will help you learn the tactics for starting up a weight loss or fat loss program by understanding your body’s capability and requirement. And the best part is that you can easily start and feel happy when you see your fat leaving your body.
Remember people, I am going to take one step at a time. So this article will cover the first two points and you got to come back for the rest in my upcoming ones to get a complete series of weight loss and fat loss.
These are the points for the entire weight loss and fat loss series:
- Health types
- Factors that influence our health
- Body composition
- Calories in and out
- Bulking and cutting
- Your body’s anatomy
- Food and macro nutrients
- Nutrition and dieting
- Planning your meal
- Requirement of supplements
- What should be your goal or target, and lastly
- Required type of training
Health Types:
Every human body varies in their health condition and can be considered in either of these categories:
– Underweight:
These people have lower muscle mass and body fat. They have a great opportunity in increasing both by slowly increasing their calorie intake along with the right routine of exercise to achieve a healthy body.
– Average:
To achieve the right health by growing muscles can be done when these people exercise regularly and improve the food quality. You should build muscles first and then try to lose fat or vice versa.
Else, alternate muscle building training (for first 3 days of the week) with fat loss training (next 3 days of the week).
– Overweight:
People with average amount of muscles and excess fat are categorized as overweight. To achieve a healthy body you will have to cut down your calories slowly bit by bit and incorporate exercise. You need to make sure that your food is always a super food and meets the healthy mark every time you eat your meals.
– Muscular:
This type of body has abundant muscles and much lesser body fat. If you are a men have higher than 15% body fat start burning fat. In case of women, anywhere more than 25% of body fat must consider burning away the excess.
And in case you are already at your desired ratio of weight, fat and muscle then make sure to continue with a great exercise program and maintain your caloric intake.
Factors that Influence our Health:
Now it’s time to learn some facts that influences your health, both mental and physical and when combined is how you get to know if you are healthy or unhealthy:
- Food
- Exercise
- Sleep or rest
- Hydration
- Hormones
- Stress
- Gut condition
- Allergies
- Fasting
- Injury and disability, and to end up
- Addiction
Note: You should prefer preventing health issues over the treatment call at doctors clinic.
How healthy are you after a health check up?
Are you one of those holding your health reports like B.P. report, ECG, urine sample report, blood report, cholesterol level check and many more every week or every month.
Your body composition matters a lot for you to stay away from any of these routine check up, which I certainly don;t say are bad, but not good either. Staying close to those doctors and clinical tests more often can ruin your life and make it even worse.
However, certainly you can wish to get a healthy and fit body by learning about these indicators:
1. Blood pressure: A healthy you should have between 90/60 to 120/80 mm Hg.
2. LDL Cholesterol: 100-129 mg/dL
3. HDL Cholesterol:60 mg/dL
4. Total Cholesterol: Below 200 mg/dL
5. Body Fat: 7-19% in men and 15-27% in women [lower range ideal for younger men and women respectively.]
6. Exercise: If you are healthy you should be able to follow a vigorous intensity for 20 minutes and 3 days / week OR moderate intensity for 30 minutes and 5 days/week.
Remember that poor choice of food and sedentary life style choices can cause faster increase in body fat percentage, more visits to a doctor, mental issues, and eventually higher chances of mortality.
If you eat the right food pick these few complete and healthy recipes for your diet and you can expect fitness along with longevity, lean body, and great mental stability.
In cases, where you are injured you might feel pain in the part of your body which is hurt. So, never delay to take care of such injuries and you need not strain your body doing any kind of exercise that increases your pain. And off course, you might as well go for your doctor’s advice.
Rest is another important factor which is required when you are feeling sore or ill. Rather, it is always advisory to take rest and as every great man believes, “sleep well as this heals your body from within”.
It is crucial that you sleep for 7-8 hours a day. Sleep helps to regain your body’s capability to function normally; it helps to pace up your muscle growth, your performance doing any activity while you are awake, and your mental health.
If you sleep less your hormone named ghrelin releases and this causes increase in your hunger levels and you land up over eating.
You must also know that your muscles need a minimum of 48 hours to recover and regrow.
Note: If you weight train every day, focus on a new muscle group every day.
Stress is the dangerous of all the existing diseases as it increases the impact of all your health issues like obesity, depression, type -2 diabetes, heart disease, aging and finally lets you step into the world of premature death. How bad can it get with stress. right!
Well when you exercise the stress hormones are reduced. All the illness is reduced and this helps you go many miles longer where you just see yourself enjoying life.
You should calculate your activeness during the day. Use this calculator, that will help you with the number of calories you burn and help you decide on your required calorie intake.
If you live a sedentary life eat lesser whereas your active life will demand more calories and enough exercise to maintain your health and fitness level.
Note: Focus on nutrition and correct form of exercise rather than focusing more on your target weight and appearance as the later falls in place when the prior ones are considered more efficiently.
Make sure you do keep reading to get the next points covered to learn understand your body better in my next series of weight loss and fat loss.
Stay fit and live a healthy life. Find yourself a motivation to get fit. I had chosen to watch fitness motivational videos when I had begun with my weight loss and fat loss program at home.
Wait until I tell you that fat loss does not stop with your scale showing no weight loss.
You can also check out my health tips and weight loss diet videos by visiting my YouTube channel Success Fitness Happiness or just by clicking here.
