How to Slim Down Fast - 3 Advices You Must Follow
How to Slim Down Fast - 3 Advices You Must Follow
One of the most common questions asked in gym is about trimming fat around buttocks, thighs and hips and flattening the stomach. These are the areas where fat usually accumulates first so the question is not unusual. It takes many months or years to gain fat around these areas, mostly due to inactivity and wrong diet. But we all want results fast!
Proper diet
It is important to start making some gradual changes to our diet. It is not advisable to suddenly cut off calories to our body, especially because we plan to incorporate workouts in our trimming plan. Diets and workouts don't go together. All we need actually is to slightly "adjust" the calorie intake according to calorie expenditure. As a rule of thumb we can take 500 calorie as a basis. If we spend 500 calories more than we consume daily we will loose exactly one pound every week. Do not drastically reduce calorie intake because although it will lower your body weight you also risk putting your body in the starvation mode. Metabolism rate will slow down and your muscles will start to shrink. Muscles are the most important element in fat burning and muscles burn more fat than other organs in your body even while at rest.
We must also switch bad food for the right food, not just decrease calorie intake. Start eating more protein rich food like chicken and turkey breast, fish, egg whites and replace bad carbohydrates such as soda, candy, artificial syrups, sugar, white rice, white bread, white pasta, potatoes, pastries and deserts with good carbohydrates such as fruits, vegetables, beans, legumes, nuts, seeds, whole grain breads, whole grain cereals, whole grain pastas and dairy products. Good carbs are good because they are complex and the body needs to spend more calories to digest them. Don't avoid carbohydrates because your body needs them.
Cardio
Cardio workouts are the next step to speed up calorie expenditure. They are usually of long duration in nature but with lower intensity. 15 minutes of stationary bike, 15 minutes of elliptical machine and 15 minutes of treadmill is an example of one cardio routine. Cardio workouts primary purpose is to burn lots of calories but we do not build muscles in the process. They are great in controlling weight, building endurance and improving overall health. There are also high intensity cardio workouts that are shorter in duration but burns tons of calories and revs up your metabolism. Example of high intensity cardio workouts are rope jumping, sprinting and spinning. Such trainings can stimulate fast-twitch muscle fibers that stimulate their growth.
Explosive bursts of power
As I already said, muscles burn fat and they burn it even when you are doing nothing. Fat has very slow metabolic rate and it only takes 2 calories for one pound of fat on a daily basis. In contrast, muscles burn 6 calories per pound daily. So we want to build more muscles we can because just having the muscles means our body burns more calories. Cardio exercises do burn much more calories than strength exercises but strength exercises also have many other benefits like:
Increased after burn - High intensity workouts help to burn calories even hours after your workout
Helps build muscles which prevents loss of lean muscle mass that happens through dieting
Changes your body composition and shape and keeps you healthy
Strengthens bones and tendons along with the muscles
If you are on a proper diet and cardio workout regime you should start thinking about weight training. Weight exercises are usually short and should not take longer than 2 minutes. That is why we call them bursts of power. If exercise takes more than two minutes then we can consider them to also have aerobic or cardio component in them. Adding free weights trainings is beneficial for your long term calorie expenditure, weight control and health.
If you really want to start toning your problem areas like buttocks, thighs and stomach you should start combining the techniques mentioned in this article. There is no one miracle advice that will target exactly the area you want but rather the combination of them all.
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