50 tips for losing weight
With the return of the holidays and the beginning of our routines, it’s time to refocus on gym workout and get back to our healthy diets. We created new objectives, taking into account what we have done in those days, where the main thing was to enjoy. If you’re one of those who has set yourself new goals, such as weight loss or joining the gym to get fit, you should consider these tips to get a rough idea of what you need to do to get it.
1.-Training more intensely with compound exercises, such as squats, dead weight, bench press, mastered and Olympic lift.
2.-Give preference to compound exercises rather than isolated exercises such as bicep curls or leg curls if you have limited time to train.
3.-Rest for short periods (10 to 60 seconds) so you can activate your metabolism.
4.-It varies the rhythm both in repetitions and rest periods, to provide new stimuli to the body.
5.-To lose weight faster, use a hypertrophy-type workout consisting of more than 3 series and 70 to 80% RM (Rep Max – the maximum weight you can lift for repetition).
6.-To burn more energy, hold on longer in tension, approximately 3 seconds in the eccentric phase of the exercise and 1 second in the concentric phase.
7.-Training to stimulate growth hormone is a priority because of the important lipolytic effects that will help you burn more fat.
8.-Make a training circuit using the top/bottom. It uses moderate weights with few breaks between series.
9.-To allow you to continue to lose weight over a longer period of time, it includes force cycles with high load and 95% RM increasing the rest time from 2 to 3 minutes for more series.
10.-You can only do the hard work yourself, you must motivate yourself to achieve the desired results.
11.-Overexercise is bad, if you’ve been training hard for a while, take a week off.
12.-Give priority to the formation of the anaerobic energy system over the aerobic system when you’re doing weights.
13.-Make high-intensity sprint intervals. For example, 60 sprints of 8 seconds each with 12 seconds rest. If you prefer, you can do 6 sprints at the top of 30 seconds with 2 minutes rest.
14.-Be as active as possible in your daily life, walk during the day, take 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 such as yoga and meditation.
16.-They say sitting down is the new smoke. If you have an office job where you have to sit, move as much as possible.
17.-Do new strength exercises, for example, Crossfit, weightlifting, bodybuilding, functional, etc. with which you will cause fat burning and increase resistance and strength.
18.-Eliminate all the sugar from your diet, it’s the best way to lose fat.
19.-Eliminate all trans fats or hydrogenated fats from your diet, such as bakery and fried goods.
20.-Eliminates all processed foods.
21.-Do does not avoid all fats. People who have 30-50% of healthy fat in their diets have higher androgens and lower body fat.
22.-Eat healthy fats, such as fats found in avocados, olive oil, salmon, or coconut.
23.-Balance your omega-3 by reducing the consumption of omega-6. Eat fish and meats avoiding vegetable oils, corn, soybeans…
24.-Eat a diet that contains high-quality protein, organic meat and eggs, fresh fish…
25.-If you notice that you are too hungry with reduced food, choose to eat more protein, low-carbohydrate foods to promote satisfaction.
26.-Remove wheat or other grains and opt for vegetables.
27.-Raise your metabolic rate at rest (the number of calories your body burns at rest) by increasing protein intake by 15-35%.
28.-Administering blood sugar by reducing the glycaemic load. Enrich food with butter, olive oil, vinegar, lime or lemon…
29.-Eat a diet rich in antioxidants to reduce inflammation.
30.-Vegetables (not green) help fat loss, such as peppers, aubergines, garlic, onions, mushrooms, pumpkin…
31.-Drink plenty 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. Just drink water, tea and coffee.
33.-To be more radical, eliminate all alcohol.
34.-Make you metabolic flexible so that your body uses fat and glucose for energy. Do interval training or HIIT and increase the proportion of fat and 35.-healthy protein in your diet, thus reducing carbohydrates.
36.-Try acupuncture, numerous studies have shown that it can help with the treatment of obesity.
37.-Make sure your vitamin D levels are above 40ng/ml. If not, take vitamin D or get daily exposure to the greater sun.
38.-Eat probiotic foods such as kefir and sauerkraut and miso to improve intestinal health.
39.-Make sure the magnesium level is correct. Magnesium supports insulin, muscle strength and sleep. Scientists say the optimum is 500g a day.
40.-It assesses the state of zinc since it is fundamental for metabolism and fat loss, it takes zinc but always in a controlled way, as it can become toxic.
41.-Do does not buy cheap supplements of poor quality, as they will do you more harm than good.
42.-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 limit fat loss.
44.-You can drink coffee or caffeine before workouts to increase fat burning and work capacity. drink coffee.
45.-It compensates for nutrient uptake with supplements that the intake of medications such as contraceptives or others depletes, which prevent fat loss.
46.-Take carnitine to help your body use fat as fuel and thus increase your time of exhaustion.
47.-Consume amino acids, decrease stress hormone and help your body digest fat.
48.-Optimize your food frequencies based on your age, gender and lifestyle. Normally young men tend to lose more fasting fat, while women tend to lose it when they eat frequently and increase blood sugar.
49.-Your priority should be getting enough sleep, as it improves your body composition.
50.-Solves your intestinal health, low stomach acid, chronic inflammation of the intestine or bad bacteria can negatively influence fat loss.
Reduces stress. Stress may be one of the main factors inhibiting fat loss. It causes the imbalance in metabolic hormones, alters sleep and increases the desire to eat sugar.
You have complete control of yourself, you decide what you eat. Don’t forget that!