If one of your fitness goals is to lose body fat, it may feel like going to the gym and devoting yourself to a strict exercise routine. Fortunately, you may benefit a little as little as it is 15 minutes of exercise Daily.
Despite what you may have heard, you cannot specify a particular area for loss of fat. Many studies have denied Techniques to reduce the spot, such as abdominal or upper body exercises Resistance training. Whole body fat cells can decompose when practicing; They do not decompose in a specific area.
Don't worry if you are not a fan of the gym. You can effectively lose body fat at home by being deliberate about the habits and exercises you follow. These are the seven strategies you need to start doing today.
1. Enter your steps
Walking is an ideal training to be done outside the gym. Can be done around the neighborhood or in the park. In good time, you can get much needed fresh air. Plus, it's free and you can get your dog with you (if you have).
Going is also body fat. A study revealed that Healthy women postmenopause Lost 3.9% of body fat after 30 weeks walking and 1.8% after 15 weeks walking. Until we can target specific areas, walking can help Lose fat in the stomach.
According to Nature30 minutes walking most days a week showed a significant weight loss and the percentage of body fat. The study even found that 30 minutes of walking can be useful as 60 minutes (with a healthy diet).
2. Try alternating post
A trend on a diet that has raised in popularity over the years is alternately fasting. As the name suggests, this is where people have fastened for some time and then eat in other scheduled periods. A review of the study found that entities that had alternately had weight loss, starting with 0.8% to 13%. The idea is to force the body to use its immediately available sugar stores and start burning fat.
A kind of alternating fasting is that you can adjust it to your choice and ability to refrain from food. According to Medicine Johnon HopkinsFasting can take a number of hours every day or even just eat one meal a day for two days out of the week. For example, you can only eat during the 8-hour period every day and lift the rest of the day.
It is important to note that alternating fasting is not for everyone, especially for those at risk disrupted eating or during pregnancy. Before trying alternately, consult your doctor to make sure you follow the best plan for you and your goals.
3. Raise heavier weights
This point may look contrunted, as we just covered how you can't burn fat in a specific region, no matter how crunchy stomachs you are doing. You can balance the weight training to direct more muscle groups or work on certain parts of the body as part of the whole body workout. That can give you a greater balance and lean look and help in Body composition.
If you don't have a dumbbell at home, check these Household items that are double as weights.
Weight training It can also help in losing fat while chest muscles. Studies Show that 3kg of lean weight gain in muscle weight corresponds to 4 kg of fat loss. Resistance training has also has been shown To reduce the percentage of fat in the body, body mass and visceral fat (fat that surrounds your organs).
Resistance to resistance, be it with that weights or body weight exercises as a pushup, recommends a container Centers for Disease Control and Prevention At least two days a week, so it can be a pretty easy exercise to fit your schedule.
4. Start running or jogging
Another great idea for exercising to lose body fat is to start running or jogging. As a walk, you can do this around the neighborhood or in the park so it is free. If you are worried about time, you can also find a closed path in the gym or community center. You can also think about getting a treadmill or elliptical to run or jog at home.
Sprint training is particularly good at Breaking up fatWhere do you change how fast you run every few seconds. The Disease Control Centers It also recommends 150 minutes of moderate intensity aerobic activity, 75 minutes of vigorous intensity or mixture of both each week. The CDC lists walking at a speed of 15-minute mile as moderate activity and jogging or running as vigorous.
5. Focus on high -intensity interval training
This type of exercise, often shortened to HIIT, is where you practice as soon as possible for short bursts, and then spend some time doing less intensity training. Perk with this exercise is that it can be any activity that will beat your heart, from popups to climbing stairs, so it is adaptable on the basis of how much space you have and what Equipment you have around.
And it's a fat bus. Can result in a Modest reduction The overall and abdominal ointment.
You can do 30 seconds A few minutes as hard as you can work out, then 1 to 5 minutes recovery with a lower -intensity exercise. These exercises usually go for about 30 minutesincluding 5-minute heating and cooling, but can be adjusted to match the level of comfort and fitness. Usually, the goal is to make these sessions five times one week.
6 Eat the right food
You can also focus on your Diet. While there is no food that will magically burn your fat, there is Food that can boost your metabolism. Most of these foods are rich in protein and fat with good for you, making you feel more fully fully.
Some foods to include in your diet if you are trying to reduce fat, as stated by CDC, Health line And World Health OrganizationInclude:
- Without fat, sugar -free yogurt such as Greek yogurt
- Fatty fish like tuna, herring or salmon
- Eggs
- Vegetables
- Fruit
- Green tea
- Whey protein
- Olive oil
- Beans
- Grilled chicken
7. Get enough quality sleep
We tend to connect fat burning with infinite exercise and painful restrictive diets. Getting a good amount of Rest It can help get rid of fat. To stay awake too long, can make us eat sugar food to stay awake, give us tired and ineffective exercises, and even contribute to stress and inflammationleading to a bad recovery of the workout.
A study found that not getting enough sleep reduced the percentage of weight loss of fat from 55%. Another discovered that better sleep quality is associated with more Weight and loss of fat. Another study discovered a A positive relationship Between the duration of sleep and the loss of fat in the body.
The Mayo Clinic It is recommended that adults get seven or more hours of sleep at night. Sleeping needs can vary by individual, so adjust if seven do not feel enough.
Too long; Not read
You have many different options when it comes to losing fat at home. You can try to walk, run, high -intensity interval training or body weight training, all of which have studies to support their opportunities for fat loss.
You can try to adjust your diet. Eat foods that are a little saturated fat and sugar and those that can keep you longer. Decide on high -protein or low -calorie foods such as chicken, beans, eggs or green tea. You can also try alternating post.
Finally, make sure you sleep enough. A good amount of sleep is also associated with fat loss.