When it comes to diet and exercise, many of us have the same desire of losing weight and burning off excess fat so we can see the visible signs of all our hard work in the gym, and that’s completely understandable. However, many of us fail at achieving this goal because we focus too much on exercising and not enough on nutrition. The old adage: ‘You can't outwork a bad diet' is very true, and although exercise plays an important role for overall health and fitness, proper eating habits is the key to decreasing body fat and seeing those muscles you work so hard to get in the gym.
What if we told you that you don’t need to sweat hours on a treadmill to get rid of that extra fat? In fact, those lost hours are often why you later binge on food. Thus, now it’s time to perform exercise smarter, faster, and more proficiently.
If you do what most individuals do—starve yourself and do a lot of cardio—you’ll lose weight all right, but you're possibly not going to be content with what you see in the mirror. Once you understand the key principles of proper nutrition, you will be able to burn off excess body fat quickly and easily with less time spent in the gym.
Flip open any journal, book, or blog article on how to lose weight quickly, and this is something you are going to come across:
- Consume a very low-calorie and low-protein diet.
- Perform lots of cardio.
- Do high-rep, low-weight resistance exercise.
And it works—for a small period of time, research has shown that cutting calories and performing hours of cardio will help you lose weight. However, research also shows that a low-calorie diet is not sustainable, and eventually people end up putting as much, or even more, weight back on. So, what is a better and more sustainable approach to losing weight, burning off excess body fat, and keeping it off forever? Well, keep reading, and you'll find out...
Most people have the same question in their minds, “How do you tell your body to start burning stored body fat?” Well, the humble response is “Get rid of carbs." We, along with many nutrition experts, strongly believe that by adopting a keto-like lifestyle of consuming low carbs, high fats and moderate levels of protein is the most effective way to burn off excess fat, lose weight, and maintain a lean muscular physique. Most individuals attempt all sorts of things — exercise, calorie restriction; you name it. Sometimes, they lose weight. Unfortunately, they gain the weight back faster than they lost it.
So, how can you train your body to begin burning stored body fat? And there’s a single word for it: Ketosis.
Keto diet takes your body into a state of ketosis, which eventually permits you to use fat for energy. Fast Fat burning is simply one of the many advantages of following a keto diet that improves complete health and makes it an active tool for weight loss. Keto has a strong following for a virtuous reason: It makes you feel boundless. People that follow a keto-like diet are more content throughout the day and have amplified energy stages, both physically and mentally.
- Less calorie intake
- More self-control
- Few cravings
- More physical activity
A low-carb diet is a way of eating that limits carbohydrate to a very small level. For example, the carbohydrate choice could be anyplace between 0g and around 100 grams per day. Low carb diets naturally include modest to high amounts of protein and fat, but the foundation of this fat is significant.
For example, there is a noteworthy variance between extra virgin olive oil and margarine, and whole food sources of fat are desirable. Strict low carb diets are recognized as ‘ketogenic diets,’ and keto plans typically contain fewer than 50 grams of carbohydrate. There is no correct amount of carbohydrate for everybody, and some individuals may prefer a diet somewhat higher in carbs, while others might wish a slight intake.
How do you safely start a typical low carb diet?
A distinctive low-carb diet does not have a fixed meaning. It is merely stated as a low-carb or carb-restricted diet.
This eating pattern tends to be lesser in carbs and developed in protein than a typical Western diet. It typically highlights nuts, seeds, vegetables, meats, fruits, fish, eggs, and healthy fats.
You’re meant to diminish your intake of high-carb foods like potatoes, sugary drinks, grains, and high-sugar junk foods. We call for a keto-like lifestyle versus full ketogenic because we want it to be a sustainable diet for everyone, so allowing yourself a re-feeding period of carbohydrates once a week, i.e., what many refer to as a ‘cheat day' is perfectly fine. In fact, it's highly encouraged for a number of reasons. One is because it allows you to enjoy the foods you desire once in a while, not allowing yourself pleasures in life will eventually lead to you becoming miserable and eventually throwing in the towel altogether. So give yourself that one day a week where you can enjoy a nice dessert or cocktail, just don’t over-do it. Over time you will have less interest in eating the sugary foods you once craved on a daily basis. The second reason for re-feeding your body with carbs once a week is because it keeps your body guessing and allows for proper glycogen storage to be utilized during your intense exercises throughout the week. Start small by eliminating a few carb choices a week, such as replacing sugary drinks with water or substituting regular mash potatoes with cauliflower mash (which has very similar taste and texture, but less than half the carbs than regular mash potatoes).
Some fat-burning exercise drills
If you worked to generate more time to get that six-pack or just lose weight, you could hit a wall rapidly. Hence, the substitute is clear: to accomplish the fitness goals you need to exercise competently, completing quicker and more powerful workouts, and pushing yourself to your boundary in a brief time.
These necessities are defined by fitness industry as High-Intensity Interval Training (HIIT). HIIT benefits both amateur and pro athletes in numerous ways: to raise their endurance, mitochondrial ATP response (or energy creation) and to raise the length of time after training when you’ll burn extra calories. Sounds perfect, right?
Often, when individuals think of HIIT, they think of going from a slow jog to a fast sprint, a couple of times during their workout, or adding in some other workout with a somewhat higher intensity. Yes, while a slight intensity is better than nothing, true HIIT workouts are not essentially a jog in the park. In reality, HIIT workouts finished the correct way should be very intense.
Some examples of HIIT workout include:
10-minute treadmill blast
The 10-minute treadmill HIIT is an outstanding option if you don't know much about interval training. The starting level of this entire workout has a work-to-rest ratio that will be giving your body enough recovery time but will still be retaining the workout stimulating.
Precisely, you can also take 10, or even 15. That’s because this advanced workout lets you select between a 5-, 10-, or 15-minute type of intense bodyweight workouts like eccentric push-ups and lateral lunges that will have you feeling the burn – fast.
Keep in mind that HIIT exercises are tremendously taxing on the body.
Another great alternative to long, boring cardio sessions on the treadmill is Tabata workouts. If you are not familiar with the term, Tabata is a short-duration, high-intensity, complete body workout routine that’s high in efficiency while being low in time commitment.
Tabata workouts naturally only contain four diverse movements throughout the whole duration of the session. That means each movement is alternated from one to the next until the set is done. There are a ton of Tabata workouts that are easily accessible with a quick google search, but we’ve included a few below that you can get started with at home or the gym.
Workout 1: Squat jumps, mountain climbers, push-ups, and plank walk-outs.
Workout 2: Burpees, kettle swings, Spiderman plank, and box jumps.
Workout 3: lateral slides, scissor kicks, lunge hops, and broad jump to quick feet.
Since Tabata workouts are very intense, you only need 15-20 minutes to get a decent burn going. As you progress with Tabata workouts, you can increase to longer durations to keep the intensity going Here are some simple guidelines to a Tabata workout:
- Work for 20 seconds.
- Take a 10-second rest.
- Repeat the similar movement in this format for a whole of eight rounds (i.e., duration would be 4-minutes total)
- Rest for a minute until moving on to the subsequent movement.
Lastly, we tell you about the method of intermittent fasting. Everybody from Wolverine, The Rock, and even the lead singer of Coldplay swears that fasting is the silver bullet to fast fat loss and muscle gains.
Others, though, say fasting will destroy your thyroid and make you fatter. And many, particularly in traditional media, complicate intermittent fasting with starving yourself.
Consumption from dawn to dusk gives our bodies a steady stream of glucose, harmful in excess. We are deprived of a break from the taxing necessities of digestion, maximum of our population is faced with weight gain, insulin resistance, and diseases. Intermittent fasting is what we call a beat of meal timing that maximizes the hormonal assistances of cycling caloric intake. In its place of consuming various meals throughout the day, fasting and feasting offer you a compressed eating window. It aids in detoxification; rapid fat burning and improves immune function.
It's the best exercise hack we have encountered for physical well-being and fast fat loss. It covers a lot of difficult areas, but diet and exercise still play a significant role to decide how successful it will be for you. Nutrition is especially significant for building muscle, losing fat, and varying your body's configuration.
We are confident that if you adopt a keto-like/low carb lifestyle, coupled with a regular exercise program that incorporates HIIT and Tabata type workouts 3 – 5 times a week, you will see tremendous results!
Finally, we will touch on supplements, which are essential to supporting an active lifestyle. Protein and Creatine are a significant part of our diet and key to building and preserving all types of body tissue, including muscle. They contain branched-chain amino acids, which are the building blocks used for muscle growth. Protein and creatine powders, available as shakes, bars, and capsules, are one of the most prevalent muscle-building supplements available in the market. A ton of research studies have been conducted on creatine and protein supplements throughout the years, and the vast majority of the findings tend to show a positive correlation to improving muscle growth and increasing strength.
At Rally Point Nutrition, we aim at enhancing human performance and endorsing a sustainable, healthy lifestyle through diet and exercise. We have a network of wellness specialists that specialize in a diversity of disciplines to include: Athletic Trainers, Sports Nutritionist, Physical & Occupational Therapist, Exercise Physiologist, Registered Dietitians, and Strength & Conditioning Coaches. In addition, we partner with academia and private R&D institutions to stay up to date on the newest advances in research for fitness and nutrition. Losing weight, gaining muscle, and growing overall strength and endurance jumps with a solid basis of good nutrition and diet. Visit www.RallyPointNutrition.com for more information on our products and services that can help you achieve greatness! Feel free to communicate with us anytime at GetThere@RallyPointNutrition.com or call us direct at 1-833-Rally4U. Train Hard – Eat Right – Stay Strong!