|
Six Things I Learned From My Fat Lose Research
It Takes Almost A month To MAke My Fat Lose Program.
There Is Lot Of Wrong Informations Out There To Fall In To Deep Trouble. Following That Will Not Only Make YOu Quit Also Make Your Health Go Away. So Ive Done researches for Almost One Month To Make This. You Can Also Use These Informations To Make Sure That You Are On right Path. Ive Provide The research info With Proof. So You Can Check Make Sure Then Follow.
1,Make Your Own Diet
2,Nutrion
3,Exercise
4,Rest
5,Motivation
6,Patience
1,Make Your Own Diet
Dont Follow Some Fad Diets Desighned For Common People.
Everyone Is Different In Everyway. So Everyone Need Individual Dieting Plan. Make Your Own Diet USing These Rules
a: Count Your Caloric Intake
b: Count Your RMR(Resting Metabolic Rate)
c: Make Your Caloric Intake 1000kcal Less Than RMR
d: Avoid Carb As Much As Possible. Especialy After 6pm
e: Drink Water As MUch As You Can.
f: Make YOur Daily Food Intake ino 5 Small Meal
g: Start With Nutrional Breakfast
h: Have A Cheat Meal Every Week
2,Nutrion
Your Nutrion Intake Will Make Sure That YOU Only Losing Fat Not Muscle.
And Losing Fat And Staying Healthy
So Make Sure Your Nutrion Plan Have These
a:protien Source
Protien Will Help You To Protect Your Muscle And Supports Fat Lose
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2289832/
U Need Almost One Gram Protien Per Pound Of Your Body wieght. That Means If You Are 240lbs Then You Need 240gm Protien Everyday.
Its Upto You How You Want To Take it. You Can Go Natural Like
Egg Whites,Chicken Natural Etc
Or You Can Have One Whey Protien Shake( I Prefer Optimum Nutrion 100% Whey Gold Standards). Use It As PRE-Post Workout Meal With Skimmed Milk(Low Fat)3
http://stronglifts.com/milk-post-workout-build-muscle-gains/
b: Multivitamin
If You Are Looking For A Extreme Fat Loss Then You Need To Take Multivitamin Supplements To MAke Sure That YOu Are In Healthy diet.
http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/diet-weight-loss-supplements
c,Omega 3 (Fish Oil)
Taking Omega3 Will MaKE you Stay Away From Heart Problems.
And Your Joints Works Well. It Will Give The Supprot That You Need To Exersice
http://www.weightlossresources.co.uk/healthy_lifestyle/fish-oil-weight-loss.htm
3, Exercise
Im Compaining 4 Kind Of Exercise.each One Have Its Benefits.
1,Wieght Exercise (Body Biulding)
Helps you To Lose Fat. Want To Know How?
Lifting Weight Will Improve Your Metaboilsm And Make Your Body To Burn More fat. Also Helps To create After Burn effect.
http://www.builtlean.com/2011/06/29/afterburn-effect-of-exercise-qa-with-dr-christopher-scott-phd/
2,Cardio
Helps You Burn Calories. Try to Do It In morning Time. It Will tourch Your fat. Becuase Ive already Mentioned That "NO CARB AFTER 6pm", So Early Morning Cardio Will Makes Your Body To Look For Energy Sources(CARB) To Recover That You Dont HAve It On Your Stomach. Then Our Body Will Burn Fat For Enegy Easy As That.
3,HIIT (High Intensity Interval Training)
Only Need A Minimum time And You Get Maximum benefit.
http://www.shape.com/fitness/workouts/8-benefits-high-intensity-interval-training-hiit
4,Full Body Exercise
Not Only Fat Lose Also get You In great Shape
http://www.everydayhealth.com/fitness-pictures/amazing-benefits-of-exercise.aspx#/slide-1
This Is My Compained Workout Schedule For A week
1st Day
Morning-Cardiao
EVening-Legs Abdominal
2nd Day
Morning-Cardiao
EVening-HIIT (High Intesity Interval Training), Or Full Body Exercise
3rd Day
Morning-Cardiao
EVening-Chest And Arms
4th Day
Morning-Cardiao
EVening-HIIT (High Intesity Interval Training) Or Full Body Exercise
5th Day
Morning-Cardiao
EVening-Back And Shoulders
6th Day
Morning-Cardiao
EVening-HIIT (High Intesity Interval Training) Or Full Body Exercise
7th day
4, Rest
Sleep AtLeast 7hr a Day.
5, Motivation
You Need To Motivate your Self to Stay On The Track. How?
1,before Picture ( To Be Taken In Good Light And Plain Back Ground)
2,Success Stories
3,Take Picture Every Week. compare It with The First One Not The One Before.
4, Research. There is studys Going On Everyday. So You Need To Update Every Time . It Will Get You To Your Dream Body
5, Role Model
6,imagination. Always image Yourself That How You Will Get In Very Soon
7, I Look In The Mirror And Say "I CAN "
6, [u]Patience
If You ARe Reading All To Down Here Then Sure you Have Patience. Have It In Also To Your FAt lose Plan. Becuase There Always platue or Hitting The Wall. Dont Be The One Who QUITS.
So Thats It
Im doing It !!!!
Are You?
I will Keep This Post Updated
|