Fast weight loss By Amanda Khouv

Need to shift the pounds, pronto? Here are the smart ways to torch fat

If you're looking for lasting weight loss, then it's best achieved over a lengthy amount of time. But if a special occasion is calling for some fast fat loss, then make sure you're doing it safely and as effectively as possible with our top tips:

1. Exercise at high intensity

Rest periods during exercise can be useful at times, especially when it comes to upping strength, but for weight loss, keeping your session at a high intensity by cutting back on rest periods is a good idea. Don't get us wrong, you'll still need the odd rest, but keeping your heart rate high is essential, so stick to a rest of between 10 and 30 seconds, or better yet, use supersets.

2. Use compound exercises

Using exercises that target several muscles groups at once, like the deadlift or press-up, are better at burning fat than an exercise like the biceps curl, which targets just the one. This is because they recruit more muscle tissue, boosting the body's metabolism, even at rest.

3. Cut out refined carbs

Carbohydrates and starchy foods that have little to no fibre - such as pasta, rice and potatoes - will do nothing but sabotage your weight loss goals, not to mention your health. They create a massive spike in your blood sugar levels, causing the body to release insulin - a hormone that shuts off fat burn and encourages fat storage.

4. Get enough sleep

Sleep is important for a number of reasons, but especially when it comes to staying in shape. A lack of it will put your body under serious stress, and unfortunately, the stress hormone cortisol is also bad news for fat loss. It could also be the reason why you find it particularly tough to shift belly fat - it promotes the storage of fat in this pesky area especially.

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