“How to lower the fat in my body?” is an issue that concerns more and more people these days. It is good to know that at any age, you can restrict the excess fat in your body. In addition to hinder the physical appearance, body fat accumulation within the body poses serious risks to your health, your life expectancy and quality of life in general. Today we are explaining how to determine your level of body fat and reduce fat in the body:
1) Check your level
You can check your level of fat with a good compass or a more advanced instrument like a body fat sensor that uses bioelectrical impedance. For a man aged between 18 and 30 years, have 20 to 25% of fat in the body is rather high numbers. Ideally, you should aim to leave between 15 and 20% of fat in your body weight if you are a grown man. For a woman aged between 18 and 30 years, a level above 30% is too high. Ideally you should target a rate of fat in the body ranging from 25 to 30% if you are a woman.
2) Measure your waist
You can know your waistline easily with the trouser size you wear. Try not exceeding 90 centimeters in waist circumference. Better yet, stay at around 75-80 centimeters to get a healthier body and look better. This is a basic rule that you should follow to minimize the risk of degenerative diseases such as cancer, stroke, coronary heart disease and diabetes.
3) Evaluate yourself honestly before a mirror
This is probably the easiest and least expensive ways to check your body fat level. If you are not satisfied (e) your appearance and see the margin for improvement, you should act immediately by applying what you know about fat loss.
4) In addition to your daily exercise, we suggest the following simple adjustments for better results
- a) Make your resistance training before cardio
The resistance training uses glucose as fuel. Doing cardio activities such as jogging, cycling, swimming or walking on a treadmill, immediately after a training session of resistance will help you ensure that you use fat as energy for the rest of the workout. The resistance training is a form of strength training in which each effort is performed against a force generated by precise opposite and the resistance (specifically by the resistance to being pushed, squeezed, stretched or bent).
4b) Space your workouts separated cardio activities Since there are about 9 or 10 large muscle groups to train, it is almost impossible to squeeze them all in one workout . And if you still try to cram them, there are chances that you are visiting Genoa not able to generate enough intensity to cause any muscle growth. Another point to consider is that some body parts might have not healed properly when you arrive at your next workout. Thus, it is better to separate the different parts of the body 4 workouts per week (evenly spaced). 4c) Do your cardio before breakfast Find a way to wake up 30 minutes earlier, without harm the usual amount of sleep (go to earlier example), then make your cardio workout before taking your breakfast. There is also another way to ensure an accelerated fat burning process. Be sure to achieve and maintain a heart rate of 130 beats per minute et140 during any of your cardio activities.
5) Do not skip meals
Schoolwork, working files that your manager has instructed you to carry out the appointment to prepare and many other personal activities could keep you busy. But make sure that these activities do not affect the frequency of your meals. Eat three meals a day at least (do not skip breakfast), and add two or three healthy snacks between meals. Eat in moderation and n ‘not wait until you’re hungry to eat. The basic rule to be observed for the amount of carbohydrate eaten at each meal is the size of your fist, while the portion of protein should be equal to the size of your palm.
6) Focus more on fiber and protein
This is even truer if you are under 20 years and are still growing. You need quality nutrients as the basis of your diet. Fruits and vegetables are both excellent sources of fiber, vitamins, minerals, enzymes and antioxidants. For consumed three servings of vegetables, eat a piece of fruit. For sources of protein such as chicken, fish, yogurt, milk, cheese, soy, nuts and seafood, make sure they are low-fat (lean meats, yogurt lightened fat, skimmed or semi-skimmed, etc.). For flat proteins, ask the person who prepares these dishes to avoid using too much oil, salt, butter or flour. They are good in small amounts but do not provide much nutritional value given the large number of calories they contain. What do you think of these tips to reduce body fat, to lessen the amount of fat in the body?