Getting rid of fat — the basic rules

Almost all people try in the summer to make their tanned body looked even more perfect. Those who regularly visit the gym, well aware of what needs to be done in order to bring your body into great shape; but for the rest there are a few rules you need to follow in order to get rid of excess fat.

Train your muscles!

Why do I need to get rid of excess fat? In order to make your body look more healthy and attractive, right? But you're not just going to get rid of excess fat and lose weight. Despite the fact that cardio exercises allow you to burn extra calories, they are completely useless to strengthen the muscles. And too much cardio exercise with insufficient calories can lead to weakening of the body.

Factor calorie

It really comes down to a simple equation. If you consume less calories than you burn in daily activity, it is possible to get rid of excess fat. It also is a determining factor of success in weight loss. However, it should not be carried away by this idea and starve yourself. Need to reduce the number of excess calories, but only up to a level that your body needs for healthy functioning.

Many people tend to overestimate calories burned, so it is highly recommended to abandon the guesswork and make the appropriate journal. Record the amount of consumed calories and gradually reduce it by 500 calories per day. During the struggle with the extra calories needed in the first place to abandon the calories obtained during the consumption of unhealthy foods (fast foods) and snacking in between main meals.

Fats are our friends

Healthy fats such as animal fats, coconut oil, nuts and avocados support optimal testosterone levels and suppress hunger, thereby increasing the effect of training. It is impossible to achieve outstanding results without consuming enough healthy fats.

Refrain from carbohydrates and artificial TRANS fats. Carbohydrates raise insulin levels, and TRANS fats are known to cause heart disease.

Eat more protein

Most people find this hard to believe, but protein is also a decisive factor, which determines the degree of success with weight loss. Let me explain why this is so.

First, digesting protein requires more energy so the digestive systemwork harder, burning increased amount of calories. Secondly, eating foods high in protein creates a feeling of satiety and this in turn leads to a reduction of the quantity of food which is eaten between main meals.

A good night's sleep

Sleep is vital for healthy functioning of the body. Studies show that people with disrupted sleep mode usually develops obesity because lack of sleep leads to increased cortisol levels which triggers accumulation of fat. And to make it worse: lack of sleep also negatively affects the body's production of growth hormone.

These tips can help you get the most out of training? You know something else that could help? Share your opinion in the comments!