Lose Fat, Gain Muscle - 4 Quick And Easy Ways To Lose Weight

Most people who go on a weight loss program will end up failing to achieve their weight loss goal. There are many factors that contribute to this such as a lack of motivation, complacency, lack of desire, laziness and lack of time. Most weight loss programs do not help you with these problems and assume you help yourself. These problems can be overcome by following these four simple tips below.

Write Up A Weight Loss Plan

The first step to losing fat is to write up a weight loss plan. This plan is crucial to your weight loss since it will be there to motivate you when times get rough, to destroy self-doubt and complacency. Most people on a weight loss program never bother about writing their own weight loss plan thereby failing to achieve their weight loss goal.

Within your weight loss plan you will need to include how much weight you would like to lose, how long it will take to lose that weight, which exercises to use, when you'll exercise, which foods you'll consume as well as how many meals per day. By writing these down you'll have a more focused approach to losing weight.

Get Support From Others

It takes more than yourself to lose weight since you're not only changing yourself you're also changing the perceptions your friends and family have towards you. Hence it is vital that you get your friends and family on the bandwagon to support you throughout your weight loss journey. Tell them why you want to lose weight and don't be afraid to ask them to help you.

Lift Heavy to Get Lighter

If you want to get lighter you must lift heavy weights. Now you maybe thinking that you're not interested in building muscle however it's crucial to build muscle mass. Why? Muscle is denser than fat creating the illusion of a smaller, more compact body.

The most effective resistance (muscle building) exercises are those that recruit many muscle groups thereby stimulating a release of muscle building hormones such as Testosterone, HGH (Human Growth Hormone) and IGF-1 (Insulin Like Growth Factor-1) than exercises which only recruit a single muscle group.

These exercises which recruit multiple muscle groups include barbell squats, deadlifts and bench press. Exercises that don't involve weights but are still effective include pistol squats, chin ups, pull ups, dips, body weight squats and push ups.

HIIT Your Flabby Areas

HIIT stands for High Intensity Interval Training and is considered to be superior to traditional cardiovascular training by many fitness experts. HIIT has been proven to burn more calories throughout the day as a result of Excess Post-exercise Oxygen Consumption (E-POC). E-POC works by elevating your metabolism at the end of a workout for an entire 24 hour period hence the reason why more calories are burned. HIIT works by alternating between periods of moderate intensity exercise and periods of high intensity exercise. An example of an HIIT workout is shown below:

1st set - 60 second walk, 30 second sprint

2nd set - 60 second walk, 30 second sprint

3rd set - 60 second walk, 30 second sprint

4th set - 2 minutes walk, 30 second sprint

5th set - 2 minutes walk, 60 second sprint

6th set - 60 second walk, 30 second sprint

7th set - 60 second walk, 30 second sprint

8th set - 60 second walk, 30 second sprint

9th set - 2 minute walk, 30 second sprint

10th set - 2 minute walk, 60 second sprint

These are just some of the most helpful tips for beginners as well as those who've tried every diet and exercise program under the sun. Losing weight is certainly not an easy task to accomplish, it will require everything from you. Not only will it be tough physically it will also be mentally, emotionally and spiritually tough as well. This is a life changing journey, dream about your destination but don't ignore your journey.

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