It’s time to put the final nail in the coffin when it comes to weight loss myths. With the knowledge you get below you can use this simple practice to lose weight or gain weight depending on your fitness goals.
Here’s the weight loss truth. In order to lose weight quickly and effectively, all you need to do is eat less calories than you currently burn. That’s it, period. Okay, not really but here is the breakdown.
People don’t exactly understand what a calorie is, thinking that a calorie is synonymous with fat. It isn’t. A calorie is a simple unit of measurement. Specifically, it measures the energy needed to raise 1 ml of water up by 1 degree C. To lose 1 pound, you would need to burn about 3500 calories.
This is your go-to weight loss tip. If your body at rest burns 2500 calories a day, then in order to lose weight you would want to hit about 2300 calories a day. Doing so with regular exercise can give you about a pound of weight loss per week. On average, a man needs anywhere between 2000-2500 calories and a woman 1200-1500 calories. But these can change, it is best to get an accurate resting metabolic rate reading done online. This will give you an accurate number of calories you burn especially if you exercise regularly. Add 200 calories if you are looking to gain weight healthily.
Before the numbers dishearten you, here is what you need to know. Fad diets and extreme weight loss gimmicks either don’t work or don’t care what type of weight you lose. Remember, calories do not differentiate between muscle and fat. If you are an athlete or someone just trying to be healthy you will not want to lose muscle mass. Just fat mass.
A lot of the available products out there use chemicals that alter your thermal metabolic rate of burning calories. Once again, these do not differentiate between muscle mass or fat. Using chemical fat burners can cause a huge crash in energy, jitters or at times even heart problems (although there is isn’t significant evidence that supports this).
Natural thermogenic fat burners like green tea and omega 3 fatty acids can do the same for you, minus the side effects. The key is to remember to use them as a supplement to a healthy diet.
One of the most effective ways to lose weight inclusive of retaining muscles mass is to incorporate a solid exercise program. One that uses both cardio and weight training in it. It’s important to realize that you can never out-train a bad diet so it does as always boil down to you and what you eat. That said, one of the best ways to achieve toned arms and abs is to do both.
80% of any body transformation you have will happen with what you eat. 10% in the gym and another 10% in how you rest yourself. Get after it, and make your weight loss goals a reality.