As many head down to the beach this summer many are conscious about how they look. The reality is most people are uncomfortable about the way they look. This however doesn't have to be the case for you. If you're serious about losing weight and are willing to put in the hard work then stop what you're doing right now as I'll reveal to you the step-by-step guide to losing weight this Summer for college students.
Write Up A Weight Loss Plan
The first thing you must do before embarking on your weight loss journey is to write up a weight loss plan. A weight loss plan is crucial to your success in losing weight in that it is the key motivator that will help you when times get tough. As with all other aspects of our lives planning is crucial for the successful execution of actions. As the saying goes "If you fail to plan, you plan to fail" and this is most evident in losing weight.
Things you should put into your weight loss plan include how much weight you would like to lose, the time frame to lose all that weight, which exercises you'll utilize, which days you'll exercise, deciding whether to work out at home or at the gym, which foods to eat and which foods to avoid. By having all these things figured out you'll have a much higher rate of success in losing weight.
Eat Frequent Meals Throughout The Day
People who often go on diets tend to restrict how many meals they should be eating believing that the fewer the meals, the more beneficial it is for weight loss. What they don't understand is that the body requires a minimum amount of calories to function properly. These calories are needed for your Basal Metabolic Rate or how many calories are sufficient for proper functioning of vital organs. Consuming fewer calories than your BMR will result in your body wasting away muscle tissue to be used as fuel for the body, this is not what we're looking for. What we're trying to do is to burn the fat not to starve the fat.
Now you might be asking "How many calories do I really need to lose weight?" While the recommended dietary intake of calories to maintain body weight is 2000 calories per day, this cannot be attributed to every individual on earth as everybody has different metabolic rates. Those who have more muscle mass need more calories while those who have less muscle mass needs fewer calories. The only way to determine how many calories you should be consuming to lose weight is to use a weight loss calculator which can be easily found using a Google Search.
Now when it comes to how many meals you should be consuming daily, you should be aiming at around 4 to 6 smaller meals or if that's too much preparation, 3 meals and 2 to 3 snacks in between shall suffice. Foods you should be consuming include wholegrain bread, brown rice, wholegrain pasta, lean meats such as chicken breast, turkey, salmon, beef, whole eggs, milk, cheese as well as fruits and vegetables.
Incorporate Resistance Training Into Your Workouts
When it comes to working out one needs to have a balanced exercise routine based on resistance training and cardiovascular training to accelerate your weight loss. Resistance training is crucial to build muscle resulting in an elevated metabolism meaning that it will make it easier to lose fat. The most effective exercises for building muscle involve multiple muscle groups moving in unison. This will elicit a greater release of muscle building hormones than if you only focused on one muscle group at a time.
The best muscle building exercises include push ups, pull ups, chin ups, dips, squats and if you have access to weights; deadlifts, bench press and barbell squats. Now for those who are afraid of bulking up don't be to worried as you need to consume loads of food to build the type of body bodybuilders possess. In fact you'll look smaller and leaner because muscle is more dense than fat which takes up less room. By utilizing these exercises I've mentioned above you'll be on your way to a leaner and healthier you in only a few short months.
Choose HIIT Over Regular Cardio
For those looking for the most effective cardiovascular exercise to burn fat, I recommend you use HIIT (High Intensity Interval Training) over regular cardiovascular exercise such as jogging. HIIT works by alternating between low and high intensity exercises such as walking and sprinting for a number of cycles. This results in a greater number of calories lost throughout the day than regular cardio.
Go to Bed Early
Going to bed early is often overlooked in weight loss as many people don't know the value of sleeping in losing weight. If we were to determine how much sleep we should be getting for the entire week we would calculate it as:
8 hours per night x 7 days in a week = 56 hours of sleep for the entire week.
Many people don't have enough time to get this much sleep. However if you're serious about losing weight you'll have to eliminate wasteful activities to get this amount of sleep. Many people don't realize how much time they spend doing wasteful activities such as watching TV at night, reading and using the computer. Many people come back from university in the late afternoon feeling exhausted and the first thing they usually do is to switch on the TV.
For those who have a habit of watching News then I would suggest that you limit the time you watch it. News is often negative so the less of it you watch the more positive your life becomes. For those who spend endless hours online using Social Networks such as Facebook, it may be tempting to spend a few minutes on it but in the end you often lose track of how much time you've spent on it. Over the coming weeks gradually reduce the time you spend online and eventually you'll have a healthier lifestyle.
These are some of the tips you have to take in mind if you're willing to transform your body this Summer to a leaner and sexier body. Take action today and lose weight this Summer!
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