Top 50 Ways and Tips To Lose Fat Like a Maniac Quick and Fast

Tips To Lose Fat – With the return of the holidays and the beginning of our routines, it’s time to refocus on gym training and return to our healthy diets. We create new goals, taking into account what we have done in those days, where the main thing was to enjoy. If you are one of those who among these new goals that you have proposed, is losing weight or joining the gym to be in shape, you should take into account these tips to have a rough idea of what you must do to get it.The Tips To Lose Fat

Tips To Lose Fat

  1. Train more intensively with compound exercises, such as squats, deadlifts, bench presses, pull-ups and Olympic lifting.
  2. Give preference to compound exercises instead of isolated exercises like bicep curls or legs if you have limited time to train.
  3. Rest in short periods (10 to 60 seconds) and activate the metabolism.
  4. The rhythm varies both in the repetitions and in the rest periods, to provide new stimuli to the body.
  5. To lose weight faster, use a hypertrophy type workout composed of more than 3 series and 70 to 80% of RM (Max Rep – the maximum weight you can lift for a repetition).
  6. To burn more energy, it holds more time in tension, approximately 3 seconds in the eccentric phase of the exercise and 1 in the concentric phase.
  7. Training to stimulate growth hormone is the priority because of the important litoral effects that will help you burn more fat.
  8. Make a training circuit using the top/bottom. Use moderate weights with few breaks between sets.
  9. So you can continue losing weight in a more prolonged way, includes cycles of force, with high load and 95% RM increasing the rest time of 2 to 3 minutes for more series.
  10. Hard work can only be carried out by yourself, you must motivate yourself to reach the desired results.
  11. Too Much exercise is bad, if you take a time training very strong, take a week of rest.
  12. Give priority to the formation of the anaerobic energy system before the aerobic when you are doing weights.
  13. Make high-intensity sprint intervals. As for example 60 sprints of 8 seconds each with 12 seconds of rest. If you prefer you can do 6 sprints at the top of 30 seconds with 2 minutes of rest.running - tips to lose weigh fast
  14. Be as active as possible in your daily life, walk during the day, go up the stairs or go walking or cycling instead of taking the car.
  15. Relax with physical activity and not in front of a screen. With exercises like yoga and meditation.
  16. They say that sitting is the new smoking. If you have an office job where you have to be seated, move as much as possible.
  17. Do new strength exercises, for example, crossfit, weightlifting, bodybuilding, functional, etc. with which you will cause the burning of fats and the increase in strength and strength.
  18. Eliminate all the sugar in your diet, it is the best way to lose fat.
  19. Eliminate all trans or hydrogenated fats from your diet, such as pastries and fried foods.
  20. Eliminate all processed foods.
  21. Do not avoid all fats. Those people who have 30 to 50% of healthy fats in their diets have higher androgens and lower body fat.
  22. Eat healthy fats, such as the fats found in avocados, olive oil, salmon or coconut.
  23. Balance your omega-3 by reducing the consumption of omega-6. Eat fish and meat avoiding vegetable oils, corn, soy …
  24. Make a diet that contains high-quality proteins, organic m, at and eggs, fresh fish …
  25. If you notice that you are too hungry with food reduction, choose to eat more protein, low carbohydrate foods to promote satisfaction.
  26. Eliminate wheat or other grains and choose vegetables.
  27. Elevates your resting metabolic rate (the number of calories your body burns at rest) by increasing protein consumption by 15 to 35%.
  28. Administer blood sugar by reducing the glycemic load. Enrich foods with butter, olive oil, vinegar, lime or lemon …
  29. Eat a diet rich in antioxidants to reduce inflammation. Try eating the green / crispy cabbage (Kale in English), broccoli, cauliflower, Chinese cabbage, berries, pomegranates and cherries.Fruits -Tips To Lose Fat
  30. Vegetables (not green) help to lose fat, such as peppers, aubergines, garlic, onions, mushrooms, squash …
  31. Drink lots of water, at least 2 to 3 liters a day, to stay hydrated and detoxify your body.
  32. Avoid alcohol, juices, soft drinks and sports drinks. Only drink water, tea and coffee.
  33. To be more radical, eliminate all alcohol.
  34. Make you metabolically flexible so that your body uses fat and glucose for energy. Do interval training or HIIT and increase the proportion of healthy fats and proteins in your diet, thus reducing carbohydrates.
  35. Try acupuncture, numbers studies have shown that it can help with the treatment of obesity.
  36. Make sure your vitamin D levels are above 40ng / ml. If not, take vitamin D or get a daily exposure to the sun.
  37. Eat probiotic foods such as kefir and sauerkraut and miso to improve intestinal health.
  38. Make sure the magnesium level is correct. Magnesium supports insulin, muscle strength and sleep. Scientists say that the optimum is 500g a day.
  39. Evaluates the state of zinc, since it is essential for metabolism and fat loss, take zinc but always in a controlled manner, as it can become toxic.
  40. Do not buy cheap supplements of poor quality, since they will do you more harm than good.
  41. Take vitamin B supplements, because B vitamins are involved in metabolism, the use of glycogen and the elimination of excess hormones such as estrogen that limits fat loss.
  42. You can drink coffee or caffeine before workouts to increase fat burning and work capacity.drink tea and caffeine - tips to lose fat
  43. It compensates the taking of nutrients with supplements that the intake of medications such as contraceptives or other deplete, which prevent the loss of fat.
  44. Take carnitine to help your body use fat as fuel and thus increase the time of exhaustion.
  45. Consume amino acids, decrease the stress hormone and help your body digest fat.
  46. Optimize your food frequencies based on your age, gender and lifestyle. Normally young men tend to lose more fasting fats, while women tend to lose it when they eat frequently and increase blood sugar.
  47. Your priority should be to get enough sleep, as it improves body composition.
  48. Solves your intestinal health, low stomach acid, chronic inflammation of the intestine or bad bacteria can negatively influence the loss of fat.
  49. Reduce stress It is possible that stress is one of the main factors that inhibits fat loss. It causes imbalance in metabolic hormones, disturbs sleep and increases the desire to eat sugar.
  50. You have complete control of yourself, you decide what you eat. Do not forget!

It is important to note that this article talks about percentages measured in RM, for those who do not know what you are referring to, here we provide a table so you can know exactly what you should do. The percentage is equivalent to the number of repetitions, depending on the type of exercise you will have to do certain repetitions.

Routine table - lose fat quick

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