If you ask most people for their top question in the gym there is little doubt what it would be. Most of us want to know how to lose weight both quickly and effectively. Despite the huge leaps forward we have made in scientific research and sports supplements, most people remain lost with their diet.
The industry itself is largely to blame for the amount of confusion in this area. Due to the fact that there is a lot of money to be made, you'll often see every supplement company or trainer promising easier results if you buy their product or join their client list. As a result, people are always trying to find a quick fix rather than just achieving their goals.
We have become so used to this mass confusion that we would now rather spend time looking for expensive, complex solutions when the truth is the old basics still work the best.
The steps we will explain here today are not for purchase, they are free. They're backed up with years of scientific research so you know they work and you may well be surprised by their simplicity.
Here are the three fundamental rules to a good diet.
* Learn how to control your diet by discovering how much to consume and what type of food to look out for.
* To get the most from any diet you should combine it with regular physical activity.
* Once you have mastered the art of resisting temptation you will be able to reach your goals far easier.
So, first of all we're going to show you how to ensure you get not only the right number of calories per day but also that they arrive from the best sources of food. If you do not know how many calories you should be eating to reach your goal weight, try this simple equation. Take your goal body weight in pounds and multiply the figure by 12. See, we told you it was easy!
Too many diets go wrong due to the fact that the person cuts their total calorie intake too drastically and therefore cannot lose any weight because their body is hanging onto fat.
Next we need to get the right cut between fat, protein and carbohydrates because all three nutrients will play an important role in your body's rebuilding process. Do not cut any of them out, despite the hyped up celebrity diets which tell you to, it leads to unhealthy weight loss. A optimal split would consist of 40%, 40% and 20% between carbs, proteins and fats respectively.
When it comes to exercise you will be pleased to hear that the gym has evolved since the days of prescribing massive cardiovascular exercise sessions on the treadmill. Science now knows that shorter, high intensity exercise sessions will help you to burn more calories and will take less time to complete.
A combination of cardio and weights would be best, but if you are just starting out then you could literally just go for a brisk walk or swim. Exercise is exercise, no matter where it takes place.
The third rule teaches you how to avoid temptation. We all love snacks and one of the hardest times to resist the vending machine is while at work. If you haven't got any food prepared it can seem almost impossible. Here's a fact for you. Protein has far less impact on fat storage than either carbohydrates or fats.
Feel free to make up a few protein rich snacks for your day of work. This will help you to stay away from the vending machine and continue getting results even when you're not in the gym.
The three rules above teach the basic rules of how to lose weight safely and effectively. If you have previously felt a little lost do not worry, you are not alone. In fact, the confusion is similar when you want to learn how to build muscle, everybody has a different opinion. The science supporting these facts will set the foundation for a great diet plan.
The industry itself is largely to blame for the amount of confusion in this area. Due to the fact that there is a lot of money to be made, you'll often see every supplement company or trainer promising easier results if you buy their product or join their client list. As a result, people are always trying to find a quick fix rather than just achieving their goals.
We have become so used to this mass confusion that we would now rather spend time looking for expensive, complex solutions when the truth is the old basics still work the best.
The steps we will explain here today are not for purchase, they are free. They're backed up with years of scientific research so you know they work and you may well be surprised by their simplicity.
Here are the three fundamental rules to a good diet.
* Learn how to control your diet by discovering how much to consume and what type of food to look out for.
* To get the most from any diet you should combine it with regular physical activity.
* Once you have mastered the art of resisting temptation you will be able to reach your goals far easier.
So, first of all we're going to show you how to ensure you get not only the right number of calories per day but also that they arrive from the best sources of food. If you do not know how many calories you should be eating to reach your goal weight, try this simple equation. Take your goal body weight in pounds and multiply the figure by 12. See, we told you it was easy!
Too many diets go wrong due to the fact that the person cuts their total calorie intake too drastically and therefore cannot lose any weight because their body is hanging onto fat.
Next we need to get the right cut between fat, protein and carbohydrates because all three nutrients will play an important role in your body's rebuilding process. Do not cut any of them out, despite the hyped up celebrity diets which tell you to, it leads to unhealthy weight loss. A optimal split would consist of 40%, 40% and 20% between carbs, proteins and fats respectively.
When it comes to exercise you will be pleased to hear that the gym has evolved since the days of prescribing massive cardiovascular exercise sessions on the treadmill. Science now knows that shorter, high intensity exercise sessions will help you to burn more calories and will take less time to complete.
A combination of cardio and weights would be best, but if you are just starting out then you could literally just go for a brisk walk or swim. Exercise is exercise, no matter where it takes place.
The third rule teaches you how to avoid temptation. We all love snacks and one of the hardest times to resist the vending machine is while at work. If you haven't got any food prepared it can seem almost impossible. Here's a fact for you. Protein has far less impact on fat storage than either carbohydrates or fats.
Feel free to make up a few protein rich snacks for your day of work. This will help you to stay away from the vending machine and continue getting results even when you're not in the gym.
The three rules above teach the basic rules of how to lose weight safely and effectively. If you have previously felt a little lost do not worry, you are not alone. In fact, the confusion is similar when you want to learn how to build muscle, everybody has a different opinion. The science supporting these facts will set the foundation for a great diet plan.
About the Author:
Author: Russ Howe PTI is the UK's premier fitness instructor. If you want to know how to build muscle or how to lose weight our free video guides will help you get the most from your training.
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