What helps me when I want to lose fat: diet or physical activity? What exercises are most suitable? Is it true that muscle exercise doesn't help me get rid of body fat and makes me gain weight? These are some of the most common questions.
Here are 8 tips that will help you lose fat.
1. Control your portions: The first step to start losing fat is to control the amount of food you eat throughout the day. You don't need to weigh every food, but you do need to keep some control.
2. Restorative sleep is essential: When you sleep less than 7 hours, your body generates stress, which causes cortisol to rise, the hunger hormone to increase, and your metabolism to slow down a bit. This will cause your body fat percentage to increase.
3. Train: Your training should aim to degrade fat. You achieve this by TRAINING HEAVILY. Weight training greatly improves your hormonal environment, secreting growth hormone, testosterone, and adrenaline, which will benefit you when losing fat. It is very important to note that training heavily will not make you bulky, as this only happens when there is a calorie surplus and no cardio is done.
4. Decrease rest between sets: This will help the metabolic response for fat loss. Ideally, these rest periods between sets should be 30 seconds.
5. Include compound exercises: These exercises involve several muscles in the same movement. Some examples include squats with shoulder press, lunges with bicep curl, among others.
6. Avoid a sedentary lifestyle: You need to be in motion. Exercise at least 3 times a week, and on days you can't, always stay very active throughout the day.
7. Control carbohydrate consumption: As long as you have an excess of carbohydrates in your body, your metabolism will prefer to use carbohydrates as an energy source rather than fat.
8. Avoid processed foods: These will cause your fat to increase rapidly. Choose foods that nature provides us with.