5 'No Brainer' Rules Of Starting A Weight Loss Journey For Beginners
So you have made up your mind, you will now work towards your long pending fat loss goal. Fad diets have failed you and distance running has made you skinny fat. But where do you start, is your question. The answer is here and it's a no brainer. If you are new to fat loss, think of these as the pillars of the house you are trying to build.
Rule 1- Don't Consume Sugary Foods/Sugary Drinks
Consumption of sugar in any form gives you nothing but empty calories. Foods that are high in sugar content will give you lots of calories with no feeling of satiety, at all. So even if you are consuming 300 to 400 calories from a single serving, you will still feel hungry. More sugar based food means more calories and more calories means that you will not lose fat. Try to avoid these foods as much as possible.
Rule 2- Increase Your Protein Intake
This has been proven in several scientific studies that people who consume high protein diets burn more fat. Also, a protein rich meal keeps you fuller for longer. If you feel fuller after having a meal, it is less likely that you will consume more calories throughout the day. High protein also helps you maintain muscle mass.
Rule 3- Start Training With Weights (Strength Resistance Training)
When it comes to Fat loss, Resistance training wins the race hands down. Resistance Training not only burns calories for you but also helps your body increase its metabolic rate. When you train your muscles with weights, your muscles experience microscopic tears in the muscle fibers. When you are at rest, your body tries to build these fibers back up. This rebuilding requires calories to be burned.
Rule 4- Don't Consume Excessive Alcohol
While consuming alcohol in a limited quantity is good for health, excessive consumption has its own problems. Weight loss and excessive alcohol consumption can never go hand in hand. Alcohol also gives you empty calories like sugars do. So as you gulp down a glass of beer or whisky, you are also unnecessarily adding to your calorie intake for the day. What's even worse is that people who are regular alcohol drinkers have lowered levels of testosterone and growth hormone. Both T and GH (growth hormone) are fat burning (lypolitic) hormones.
Rule 5- Reduce Intake of Refined Carbs
Fat loss works best with a calorie deficit diet. The simplest way to reduce your calories without changing your macros and diet too much is by replacing all your refined carbs with complex carbs. Replace all the white sources of carbs with brown. You will notice the difference in just a few days.
Note- The article just lays down the properties of sprouts. For successful fat loss or muscle, you will need to align your calorie intake with your goal. Sprouts are one of the healthiest food items out there.
If you are a bodybuilding fan, you must have heard about Dallas McCarver. The bodybuilding industry suffered a shock last year when Dallas, at 26-years-old met with sudden death. Of course, he was looked up to as a prodigy and hailed as the next.
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CLA, short for Conjugated Linoleic Acid, is another trendy 'fat burning'
supplement that sells like hot cakes nowadays. I have even seen bodybuilders and
health coaches recommending this supplement to people for a quick fix.
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With more and more people turning into vegetarians and then into vegans these days, it is important to understand what kind of deficiencies you may encounter when you choose to follow a trend.Turning vegan is a separate issue in itself. To cut things short- veganism adds a ton of deficiencies to your diet.
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Desi gym trainers have some high flying degrees - starting from a post graduate degree in how to fuck biomechanics up to a degree in selling steroids and unwanted supplements to young chaps; they know everything.
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If you haven’t already included oats in your breakfast, here are 5 science based reasons to do so.
1. Oats Help In Controlling Blood Sugar Levels....
While many people are caught up in the world of wanting to lose weight, there’s a smaller group of people who are trying to gain weight. For some, it’s the desire to add muscle mass to their frame.
1) Distance Running - Headphones tucked in and there they go, ruining their joints and elevating the stress hormone levels. The most they lose is muscle, while they think it is the ‘fat’ that they are killing.
The most easily accessible food on the list and can be prepared without any hassles at home.
Testosterone, well, every gym rat is familiar with this term. By definition, Testosterone is a hormone - a chemical messenger - that is responsible for the development of male sexual characteristics.
Most weight loss cases are driven by desperation to burn off the kilos as fast as possible. While it's good to start taking control of your life, but the thing is that you can't lose all the weight.
Exercise during pregnancy provides numerous benefits to both expectant mothers and their Fetuses.
For the mothers, exercise improves fitness, prevents urinary incontinence and back pain, and lessens
swelling and constipation.
CLA, short for Conjugated Linoleic Acid, is another ‘so called’ Fat
burning supplement that sells like hot cakes in the supplement shops. I have even seen bodybuilders and health coaches recommending this
supplement to people for quick fat loss.
Many diets rely on the theory of fasting as the core of the process. This includes avoiding foods during certain times, skipping meals, restricting your diet to certain foods or consuming no solid foods.
The fitness supplement industry just doesn't rest. There is always something new being launched, stuff that promises miraculous weight loss solutions and more. The latest is something called 'yohimbe'.
First, Let’s understand what exactly is whey protein ? Whey protein is a mixture of globular proteins isolated from whey, the liquid material created as a by-product of cheese production.