Fat Loss 101: How To Lose Fat Fast, The Right Way

Have you ever found yourself working out at the gym, two to three hours, sweating your heart out, lifting these heavy weights, but still haven’t seen any significant results on your body? Your problems are now over because I will give you the basics on how to lose fat fast with free diets.

In order to do this effectively, we’ve come down to three important things to lose fat: strengthening, healthy eating and cardiovascular exercising. This information will help you come up with a simple yet efficient fat-loss plan but still enjoy life and eat normally while the fat melts away.

1. You need to get strong. Yes, strength training not only makes your muscles and joints stronger but also increases your cardiovascular fitness.

• More strength is more muscle. Strength training builds up your muscles and prevents muscle loss so you don’t get skinny, and helps you lose fat.
• Exercising helps you stay on your diet. It influences your eating habits. Chances are you’ll stick to a better eating habit and diet when you strength train, which helps you lose fat.
• Strength training prevents your metabolic rate from decreasing when maintaining a healthy diet. This helps you burn the fat.

2. Healthy eating/diet – Research has shown that eating whole, unprocessed foods 90 percent of the time is beneficial to our system. Avoiding foods that are not in their natural state should be avoided. Such foods are sugars, sauces, fats, etc. Buy raw foods and cook them yourself.

• Veggies and fruits help fill you up and are low in calories. They are high in fiber, water, vitamins and minerals. Eat these with each meal: broccoli, kale, asparagus, spinach, apples, oranges, etc.
• Protein is necessary to help build muscle, so you don’t get skinny/ fat. Eat protein from foods such as beef, poultry, quinoa, beans, etc. There are also other protein shakes available. You can get this according to taste or price.
• Healthy fats, such as olive oil, mixed nuts or fish oil.
• Water. Being thirsty can make you think that you’re hungry. Lack of sleep also makes you think you’re hungry. Avoid drinks high in sugar, such as sodas, alcohol and fruit juice. Have two cups of water with each meal and a sip of water during workout. Lemon or lime in water is good too. Some people also use cucumbers.

3. Eat more. Small meals, six times a day, are better. This helps keep your blood sugar stable. Eat every two to three hours.

• Eat breakfast – make it a habit.
• Eat post-workout – this is the only meal where you can have carbohydrates to replenish your energy stores. Have post-workout shakes or a whole meal of protein and carbs.
• Eat every two to three hours, and have six smaller meals rather than three large ones: breakfast, snack, lunch, snack, dinner and pre-bedtime.

4. Cardio – too much cardio will burn muscle and not fat, giving you that skinny-fat look. Never do cardio alone. Add cardio to your workout to complement the strength training and healthy eating that you do, and this will help lose the fat.

• Do moderate-intensity cardio at 60 to 70 percent of your maximum heart rate. It should be breathing heavier at rest, but not gasping for air. You want to lose fat, not lose air!
• 15 minutes, three times – start with 15 minutes of cardio post-strength training three times a week. Build up to 45 minutes, three times a week by adding one minute each workout.
• Elliptical – you have other choices, but the elliptical works more muscle groups and challenges your abs.

Just apply the above information and make it as easy and fun as you can. This program was made by health professionals to help individuals achieve proper fat loss. Always consult with your health practitioner before starting a fat-loss program.

KTS Physical Therapy is located at 790 Ritchie Highway, E-32, in Severna Park. For more information, contact the office at 443-906-6070 or kenilworthpt@gmail.com. KTS Physical Therapy is also located on the web at www.aakenilworthpt.com.