Reduce Body Fat Now



Reducing body fat can be a challenging task but there are ways to make this simpler and more effective. I think at some point in our lives we've all wondered how we can lower our body fat, tone our trouble areas and look our best. Is it diet, exercise or a combination of both? As someone who has been overweight to super skinny and every thing in between I've read, researched and used these tips to get to my current healthy weight.
Let's look into some tips and tricks that I've picked up along the way.
 
COMBINE CARDIO & STRENGTH

By combining a cardiovascular routine for 45-60 minutes with weight training you will develop lean muscle and reduce body fat. This will also help to increase your metabolic rate so that you will burn more calories throughout the day and reduce your body fat. When I'm trying to lose serious weight quickly I tend to aim for at least 60 minutes and 90 minutes on my good days.


EAT YOUR GREENS

By consuming a healthy meal plan and eating your vegetables, you boost your immune system and rev up your metabolism. Make your goal to have 5 servings of vegetables a day to be on your way to a leaner, healthier you. A great way to incorporate even more servings of greens into your diet is to juice them or make  green smoothies with mostly vegetables and a few pieces of fruits for natural sweetness. Remember always use more vegetables than fruits for maximum health benefits.


ADD INTERVALS

Integrate interval training into your fitness routine 2-3 days per week to increase your metabolism and reduce body fat. Interval training is high intensity and higher heart rate (in short periods) training. Interval training increases your heart rate for short periods and as a result your metabolism increases for a longer period post-workout. To begin, start with three minutes at an easy pace, then one minute at high intensity. Repeat this pattern for 30 minutes. You can choose to perform interval training with running, biking or any other exercise you choose.  

PUMP SOME IRON

It's impossible to become sculpted and lean, and reduce body fat, through doing cardiovascular exercise alone. So lose the jiggle and add a weighted workout into your fitness regimen to reach your fitness goals. Strength training increases your metabolism so that you will burn calories even when you are at rest. The reason this metabolic increase occurs is because you are increasing muscle which requires more energy, hence burning more calories. Perform a strength training routine 2-3 days per week with 2-3 sets of 12-18 repetitions to reduce body fat and look great. And for the ladies out there who beleive that pumping iron will give you a very hard muscular look I can assure you that it doesn't. The women who have super muscular shapes put in an amazing amount of training, dieting, and weight lifting to create that type of physique. Doing a few reps with light weights will create some lean muscle which provides amazing metabolic benefits and gives you a toned, beautiful, feminine body. 

EAT CLEAN

Consume vegetables, lean meats and fruit daily. In order to reduce body fat, you must make your eating plan healthy. Eliminate high fat foods, fried foods and candy. Choose whole grain and high fiber meals. Drink eight glasses of water daily, and limit or eliminate alcohol. Consume five to six smaller meals a day to increase your metabolism. You will enjoy your new lifestyle of eating healthy because you can eat mini meals all day. Yesss, no more starving.  


AIM TO EXERCISE 5-6 DAYS PER WEEK

By exercising 5 days per week for one hour, you will burn 600-700 calories per day. This all add up to a 1-2 pound weight loss per week. If you combine this with a healthy diet you can lose as much as four pounds per week.

Now that you know some simple ways to reduce body fat safely, effectively and rather quickly, what are you waiting for? How will you use these tips to reduce your body fat?


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