Having too much body fat is 95% of the time due lack of basic knowledge, which is now available.
Reducing your calorie intake is part of the equation. If you are reducing your calories then it's vital that what you eat is good quality and gives you the nutrients your body needs. Fats and carbohydrates are usually the key targets when reducing calories; however it's still important to have these in your diet, so when making reductions make sure that you reduce carbohydrates containing simple sugars such as glucose, maltose and sucrose. These are the ones you will find in sweets, cakes, biscuits and other processed foods. Eating this type of food will cause a rapid increase in blood sugar levels which in turn causes insulin spikes. Excess insulin promotes fat storage and these results in weight gain. It's important that when eating carbohydrates they are of the complex kind such as brown rice, root vegetables, whole meal grain pasta and oatmeal. This will prevent insulin spike and stabilize your blood sugar level.
The same goes for fats. Cut out processed foods that have ANY saturated fats or Trans fats. Foods like crisps, biscuits, pastry, processed meats and quick snack foods. However it is vital that you still take in a reasonable amount of Essential Fatty Acids (EFAs). There are MANY great foods which are good for you. About 15% of your diet should consist of essential fats. These fats can actually help speed up your metabolism, balance your hormones and promote optimum health.
Calorie counting alone can be misleading and cause a loss of motivation. This will signal to your body that you are starving. Your body's response to this will be to lower your metabolic rate and switch from burning fat to burning muscle for energy. It's your body's natural reaction to hold on to its fat reserves if it thinks that you are starving. This is exactly the opposite of what we want to do. Muscle unlike fat actually burns calories, so preserving muscle is vital to fat loss. Do not get involved with ANY plan that says to avoid:Protein,Fat,or Carbohydrates.These 3 food groups must be balanced. Getting enough protein in your diet is important especially if you are exercising as a routine (which you should do). Balanced eating is simple;IF you understand what you're supposed to balance. The protein helps you to feel full, so you are less likely to snack on processed foods.
Weight Training: Resistance training with weights is a very important part of your exercise plan. Training with weights will improve your strength, fitness, posture, muscle tone and overall look. Along with adequate protein intake it will help to preserve and increase your lean body mass and reduce excess body fat. Make sure you do 3, 45 minute sessions per week and exercise all major muscle groups over those 3 sessions. A well designed exercise plan will consist of a suitable cardio activity in addition to a weight training plan. I personally walk for 45 minutes 3 times per week,and it works.
Do your Cardio training on alternate days to weight training or right after your weight training. Training in the morning before breakfast creates a calorie deficit, so at this time you will be burning fat calories and not the calories from your last meal. The best forms of cardio-exercise are jogging, cycling, circuit training, or walking. But make sure you perform it at an intensity that is sufficiently working your heart and lungs.
Stretching: When carrying out any exercise program or routine whether it is aerobic or resistance is advised, then you must always warm up thoroughly before starting. After completion of your routine, carryout a series of stretches to help ease post exercise muscle ache and prevent injury. This is best carried out when your body is well warmed up because your muscles are more elastic and will stretch easier. Stretching muscles helps them to repair and grow quicker. More muscle, means a higher metabolism which means burning more calories.
