You need to focus on both. You can lose fat by following a strict diet and exercises. But in order to keep your muscle or gaining muscles or shaping muscles, you need to go for resistance training. Here are some important guidelines you can follow in order to reduce fat and keeping or gaining muscles at the same time as well.
THE DIET
Cut off Sugar from Your Diet
Get rid of all the sugary food from your diet avoid eating cakes, pastries and all the other stuff having tons and tons of sugar in it. Sugar is a key source behind weight gain, get rid of it, to begin with.
Drink Green Tea or Red Tea
Green tea or red tea can work wonders in this regard. Green tea or red tea is enriched with anti-oxidant properties that can help your body get rid of all the toxins keeping your body detoxed and cleansed. A well-detoxed body loses weight in a more healthier and effective manner as compared to a body whose detox system is working slow.
Drink Sufficient Amount of Water
Water is a necessity for survival and this is a necessity for so many reasons. Consuming a sufficient amount of water on a regular basis is mandatory to keep the body moving. Water plays a key role in strengthening the immune system, digestive system and also keeps the body hydrated. As you would be doing some resistance training and cardio activities, your body will dehydrate much quicker than it was dehydrating in your previous days. So make to drink at least 8–10 glass es of water to keep the things going in a smooth way.
Eat Egg Whites
I am sure you must have read a lot about whole eggs but it is advisable to go for egg whites only because you’re trying to lose weight. Egg yolk contains loads of fats and for weight loss, it is advisable to avoid as much fat as possible. As plenty of people consider having egg in his/her daily routine diet, so you still have the option of having an egg but egg white only. You can have 2–3 egg whites in your daily routine. You get a good amount of protein by consuming egg white, around 11 grams of protein in each boiled egg white. A diet enriched with protein is considered effective when trying to lose weight and gaining or keeping muscles.
Eat Oatmeal
Recent studies have shown more and more people are adding oatmeal to their daily routine diet. Oatmeal is considered best when it comes to having something which is enriched with soluble fiber. Apart from soluble fiber, oatmeal is another great source of protein. Plus, oatmeal can induce the feeling of fullness for a long period of time. In other words, it can suppress appetite.
Drink Skimmed Milk
It’s always wise to replace milk with skimmed milk in your breakfast. Do you know that skimmed milk contains 0.1% fat as compared to normal or creamed milk? Yes, that’s right, you can enjoy drinking milk and at the same time avoid consuming fats. Skimmed milk contains ample amount of calcium too which can make bones stronger as calcium is the main source required by our bones for remaining healthy and active. You can either consume skimmed milk only or you can add some to the bowl of your oatmeal.
Eat Fruit Salad
Fruits are always considered best when it comes to discussing weight loss foods. However, it is important that you add fruits which induce effective weight loss. Things such as grapefruit, raspberries, and avocados can be a part of your fruit salad. Apart from aiding in weight loss, such fruits can also help in keeping your body hydrated.
Eat Green Vegetables
No diet plan can be considered complete without having green vegetables in it. You have so many choices available in it comes to selecting from green vegetables such as lettuce, spinach, spring onion, capsicum and so many more. Consume a sufficient amount of vegetables in your daily routine diet in order to get a sufficient amount of calories and not in excess.
Brown Bread Can Be a Part Of Diet
Brown bread can also be a part of your breakfast. White bread as compared to brown bread contains more additives while brown bread is based on whole grains only.
Eat Chicken Breast
Chicken breast is also an option you can consider adding in your daily routine diet. Chicken breast contains a high amount of protein and minimal fat. A well renowned and enriched source of protein.
Eat Red Beans
A cup of red beans can provide around 16–17 grams of protein to your body plus red beans are very low in fat and carb content. Red beans also help in controlling cholesterol levels as well. A very wise option to consider for losing weight.
Above mentioned are the things you can incorporate into your daily diet, however, if you want something more organized and patterned, then The 2 Week Diet is a thing for you. It’s a complete diet plan along with some exercises which you need to perform in order to get rid of body fat in a very short period of time.
EXERCISES
Cardio Exercises for Losing Weight or Body Fat
- Running
- Jogging
- Cycling
- Swimming
- Sprinting
- Roping
Resistance Training or Weight Training for Keeping or Gaining Muscles
You cannot restrict yourself to diet and cardio exercises if you want to keep or gain muscles. A workout plan should be deployed in order to achieve the main objective. Enroll yourself in a gym and start working out the right way. You need to cover almost everybody parts of the body so your workout routine should be divided in order to achieve prominent results. The most prominent of having a well-toned physique is by doing resistance training. Don’t get confused with the fact that resistance training is only for bodybuilders. This is just a myth, resistance training can be done for so many different purposes such as gaining muscle, losing weight and gaining strength. So here’s the routine you need to follow on weekly basis.
Day 1 = The Chest Day
Day 2 = Shoulders
Day 3= Thighs
Day 4 = Rest Day
Day 5= Wings
Day 6= Biceps/Triceps
Day 7 = Rest Day
Keep in mind, not to begin by lifting heavyweight right away. This can cause some injury as your body will need time to get along with your workout routine. Start with minimum and gradually increase. Plus, don’t rely on resistance training, practice some cardio exercises too such as treadmill and cycling. Both these options are available in almost every gym. Plus, for belly fat, do 3–4 exercises which are targeted for getting well-toned abs or reducing belly fat (if trying to lose). 60-minute workout routine will work wonders. 30 minutes of resistance training, 15 minutes for cardio and 15 minutes for abs.
Some Other Information
Keep it in mind, not to begin by lifting heavyweight right away. This can cause some injury as your body will need time to get along with your workout routine. Start with minimum and gradually increase. Plus, don’t rely on resistance training, practice some cardio exercises too such as treadmill and cycling. Both these options are available in almost every gym. Plus, for belly fat, do 3–4 exercises which are targeted for getting well-toned abs or reducing belly fat (if trying to lose). 60-minute workout routine will work wonders. 30 minutes of resistance training, 15 minutes for cardio and 15 minutes for abs.
Other Important Guidelines.
- Take a good amount of sleep as sleep is very important for having an active and healthy body. Take 6–8 hours of sleep every day.
- Drink sufficient amount of water throughout the day. At least 8 glasses throughout the day to keep your body hydrated and energized.
- Avoid Over the counter products. Don’t look for shortcuts and unhealthy ways of losing ways. You can also succeed if you follow the right path, you might find temporary results by going through shortcuts but for consistent results remain healthy and natural.
- Give further boost by trying yoga or meditation. Although exercise and diet will provide you with good results, it’s always a good thing to do a bit extra if you can. Yoga and meditation practices will make sure you stay focused and calmed all the time, so you can follow the path which you have selected for yourself.
No, you have a complete set of tactics to follow in order to reduce fat and not only fat, by practicing the above-mentioned things, you can simply achieve a healthy and well-toned body.
However, if you only want to get rid of body fat then here’s the thing that can do wonders in this regard known as Red Tea. It’s a newly found weight loss phenomenon based on an African tea recipe that can help in getting rid of the body fat particularly belly fat in a very short period of time. If you’re interested in knowing more about this phenomenon then here you can find All The Important Information On Losing Body Fat With Red Tea. However, one thing needs to be added here that this is not something like losing weight by drinking tea only, it’s a well-organized phenomenon which prominently bases upon detox tea recipe but also includes set of different practices such as exercises and diet plan which you need to follow in order get the best possible outcomes.
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