Nowadays everyone can easily find and follow various diets and weight loss programs, starting from the free one to high cost. Everything was presented for your comfort and convenience; it is up to you to choose which you prefer, but not every program is suitable for everyone. Therefore, it is a good idea to research and get more information about diet and weight loss that offered by various health institutions.
There are several things you must learn in order to lose weight perfectly, including:
1. Nutritional balance
A ripped, muscular physique certainly cannot be obtained easily; get the balance of needs of macro-nutrients (fats, carbohydrates and proteins) is the main rule that you should follow, besides regular exercise and adequate rest.
As the main ingredient for building muscle, protein is a basic need that must be fulfilled. In addition, protein also plays a role in the making of amino acids and healing damaged cells.
Recommended amount: 1 to 1.5 grams per total body weight (pounds).
Sources: protein powders, yogurt, cheese, eggs, lean meat, etc.
Carbohydrate is great for an energy source for the muscle and maintains the body’s metabolic rate. Therefore, it will help smooth your diet program.
Recommended amount: 2.25 grams per pound on high days, 1.5 grams per pound on medium days and 0.5 grams per pound on low days
Sources: fruits, vegetables, pasta, whole wheat bread, potatoes, rice, etc.
Fats do not always bring the bad effects, it also has benefits for your body (for example; maintain hormones such as testosterone, as energy source besides carbs) as long as you got them in certain amount.
Recommended amount: 0.25 grams per pound
Sources: sunflower seeds, egg yolks, peanut butter, almonds, avocado, etc.
2. Burn your excess fats
Once you are done with your meal, it is time for us to do some weight loss programs to remove the excess fat from our body. Believe me it will not be difficult, but needed seriousness from you.
Perform High Intensity Interval Training
In this program, you need to make some hard exercises with brief rest time. One of good exercise is jumping rope. It is my favorite too. In order to do that, you need to skip as fast as and as long as you can, and take a short break to catch your breath.
Eat smaller portion meals frequently a day
This will help provide the nutrients for your body to burn fat and build muscle, without worrying about gaining weight.