Lose Weight Permanently Without Dieting

 

 How to lose weight and keep fat forever without a strict diet
 

      How many times have you heard a friend say, “I'm on a diet”?  So what happens is that your friend is going to lose the weight for a while before you get it all back.

 

      I bet you've also seen someone say that "cardio is the best way to lose weight."  That person would then religiously jump on the treadmill, but the results are terribly slow.  Very quickly, he gives up and regains all the weight he had lost, and sometimes even gains a few extra pounds!

 

      Oh, so he thought he finally found the answer to permanent weight loss.  He was on a strict diet and his heart was exhausted.  You've lost kg too rapidly.  But somehow something is wrong when you look at yourself in the mirror in your birthday costume.  Yes, he's lost some weight, but somehow his figure isn't as flattering as he would like.  And then all of a sudden you hit a plateau.

 

      No matter how strict your diet and cardiovascular exercise is, your weight simply refuses to drop any further.  So, horrors of horrors, you start to gain weight!  You are disappointed that with the unrewarding program, you soon succumb to "guilt food" more often and the weight increases again.  The program fails and you blame your bad genes.  Because???

 

      It's because.  First, take a look at the title of this article.  It's "Defend Fat" and not "Lose Weight".  My point is that by just losing weight you will also lose muscle mass in the process.  By losing muscle, you will lose body tone and therefore your metabolism rate for burning calories will decrease.  Hence, you need to build muscle while losing fat.  You can even gain weight because muscle is heavier than fat.

 

      To lose fat and keep it off permanently, you need to combine healthy eating habits, incorporate cardiovascular exercise, and weight lifting to build muscle.  For every pound of muscle you gain, you'll burn 70 to 100 more calories per day, even if you don't do anything.  Can you imagine the benefits of building 5 pounds of extra muscle?  You'll burn an additional 350-500 calories per day, even if you're hanging out.  You'll save a Big Mac every day!  To better illustrate my point, 1 kg = around 7,700 calories, so if you burn 500 calories a day because of the extra muscle you have, you will burn around 1 kg every 2 weeks just because of your higher metabolic rate.  .

 

      You will also look good, healthy and toned!  Is it any wonder that bodybuilders eat so much but don't gain weight so easily?

 

      Everyone knows that intensive cardio and strict diets lose muscle mass as well as fat.  So even if you are going to lose weight at first, it will look like a smaller version of you, with no muscle tone whatsoever.  This is not what we want, is it?

So, as you lose more and more muscle, your metabolism starts to slow down.  In addition, your body will start to store fat and "eat" your muscles for energy as it responds to your strict diet.  What happens then is you will hit a plateau and whatever you do, you won't lose any more weight and your fats will start to increase again.  This, in a nutshell, is the effect of the "yo-yo" diet that we hear so much about.

 

      Losing fat is easy.  And notice I said "simple" but I didn't say it's "easy".  My advice will be easy to understand, but executing it will require determination and discipline on your part.  It's a lifestyle change to keep fat from sticking permanently and you'll be glad you did because you'll get used to the changes in just a few weeks.  At this point, it will become a cultivated habit for you, especially when you are rewarded with someone fitter, healthier, prettier, and a radiant complexion!

 

      This is how it is done.  Simply put, losing fat just means you have to burn more calories than you eat.  Course of time.

 

      Lifting Weights With Compound Exercises - Forget those weak biceps and triceps.  Go for large muscle groups such as leg, back, and chest routines.  Because?  Because you are working larger parts with more mass, which means more parts of the body are working, which translates to more calories burned.  If you are in good shape, do giant sets (4 or more exercises or sets without rest between sets or exercises).

 

      Here you have an example.ust byChoose a weight that is about 60-70% of what you normally lift and do at least 25 reps.  Do more if you can or until your muscles are tired, then stop.  Get out of the gym.  The whole routine should not take more than 40 minutes.

 

      After warming up, start with squats, then dive, bench press, barbell row, and military bench press.  Sounds simple?  Not so.  You will breathe, breathe and sweat profusely.  What is achieved?  You will have combined cardiovascular training with strength training and your metabolism will burn for the next few hours.  Do this 3 times a week with at least one day off between lifting days.

 

      After 4-8 weeks, change your exercise sequence.  So if you usually squat first, squat last.  Then after another 4-8 weeks, modify some exercises, like replacing deadlift squats or drop-down bell lines.  This is meant to impact your muscles so that they continue to adapt and grow.

 

     If you run at a normal speed, keep running for at least 45 minutes.  If you are running at 65% to 80% of your maximum heart rate (you will be short of breath and will not be able to sing or finish a phrase while running) 20 to 30 minutes will be sufficient.  Anything beyond that can cause muscle breakdown.  You can alternate speed with slower strokes to catch your breath.  Do this 5-6 times a week.

 

      Eating habits?  Just eat less than what you normally eat.  For example, if you eat 2 slices of bread with 2 eggs in the morning, now eat only 1 slice and 1 egg.  Eat only half of what you eat, but eat more regularly.  If you can, eat 5-6 meals a day.  This is about feeding your body frequently so that it does not go into starvation mode and start to store fat.  At the same time, you will increase your metabolism as your body burns calories while digesting food.  Forget all the sodas and sugary drinks and stop adding sugar to your coffee and tea. Instead, drink plenty of water and double the amount if you can.

 

      Oh, by the way, all the hard work and lack of play makes Jack a boring (and very tired) kid.  Pick a day to relax for a week.  Don't exercise on this day.  Enjoy your favorite dish if needed.  Hey pat yourself on the back and reward yourself for another grueling week.  After all, your body also needs to recover.

 

      When you hit your fat loss goals and are happy with your muscle building, it can make things a little easier.  Go to the gym less often, run shorter runs, and even relax a bit with your diet.  Due to your larger musculature, your body is now a fat burning machine.  You have that luxury.

 

      Easy?  Right.  But are you determined to lose those fats and keep them off for good?  Who says you have to follow a strict diet to lose weight and not gain weight again forever?  It's your call folks!