Exercise and a healthy diet are the key when you are wanting to lose bodyfat, but it can be hard to target problem areas. If you are looking to target bodyfat in lower areas like the belly or the thighs etc. from home as well then here is a quick guide to doing just that:
As with any weight loss program you undertake, diet is always key so lowering your calorie intake is a good place to start but don’t starve yourself, this can ruin your metabolism. An average adult requires 2000 calories per day, so aim for 1,300 per day.
Fats should take up no more than 25 – 35% of your daily calorie intake. Ideally you should be aiming to eat poly and mono unsaturated fats, if you do eat any saturated fats, these should be no more than 7% of your daily calorie intake. Trans-fatty acids are by far the worse and should be no more than 1% of your daily calorie intake.
A good healthy diet should definitely include plenty of fruit, vegetables, nuts and legumes, as well as lean meat products and low-fat dairy produce. Many health professionals recommend five portions of fruit and veg per day plus six to eleven wholegrain servings per day too, you will most likely get hungry between meals so to keep your hunger at bay, snack on low-fat products like nuts, peanut butter, unsalted, butter free popcorn, low fat yogurt and low sodium beef jerky.
Exercise makes your body burn stored fat as fuel, strength training itself does tone muscles but won’t help dispose of bodyfat from problem areas. You may be one of these people who do many, many stomach crunches in a dayand have strong abs because of it, however chances are you won’t be able to see them as they will buried under a layer of fat. Exercise raises your heart rate and forces your body to burn energy.
Your body won’t begin to burn stored fat as fuel until you have had your heart pumping at least 20 mins, until that point your body is just burning calories you have eaten that day, in order to make a dint on your bodyfat you will need to be doing aerobic exercise for at least 30 mins.
Using strength training and aerobic exercises together can help target problem areas like the butt, thighs and abs. The strength training will help tone the muscles and the aerobics will help burn off the excess fat. It is impossible to lose bodyfat from one place as you will lose fat from all over when you lose weight, some areas will have more fat than others so will take longer to go.
Strength training is so great because it helps reduce the risk of joint fatigue and injury as well as improving your overall balance, it may also help improve your stamina and endurance. This will ultimately increase your ability to perform aerobic exercises. Strength training also raises the metabolism helping burn fat even when resting.
So these are some simple steps you can follow that will help you lose bodyfat where you want to from home. Just follow this with a healthy diet and see the results for yourselves.
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