Lose fat and Get ripped...The healthy way

Lose fat & Get Ripped…The healthy way

by Kartik Khattar

I've seen a lot of people crave to get that greek god physique, but they just don't want to work hard. Well before i proceed, i must tell you that what you want requires a lot of determination, self control and hard work. So here we go.

1. Do your cardio in the morning: Scientific studies show that our body's insulin level is at its lowest in the morning. Which means that if our body is subjected to strenous activities in the morning, it wont be having enough glycogen reserves to burn and supply energy, so this is regarded as an Emergency situation for the body, and thus, the body digs into the body's fat reserves for energy. So go for cardio 45-50 mins ( including abs workout) in the morning.So it is a quick way of losing fat.

2.Take a high protein diet: Now if you are working harder than before, your body will definitely start breaking down your muscles for energy ( also known as Catabolism). So take a diet which is high in protein..

3.Complex Carbohydrates:

Complex carbs are chains of three or more single sugar molecules linked together. Long chains of sugar molecules are called starches and they serve as the storage form of energy in plants. Branched complex carbohydrates called cellulose form the structural components that give plants their shape.

Complex carbs are found in fruits, vegetables, nuts, seeds and grains. Some examples of foods high in starchy complex carbohydrates include bread, cereal, rice, pasta, potatoes, dry beans, carrots and corn. Green vegetables like green beans, broccoli and spinach contain less starch and more fiber. All grains include starchy carbohydrates. Whole grains such as whole wheat pasta are better for you because they have much more fiber.

Complex carbs should be a huge part of your diet. About 50% of your daily calories should come from carbohydrates mostly from grains, cereals, fruits and vegetables. Only a few of your daily calories should come from simple carbohydrates like table sugar.

Simple carbs are made up of one or two sugar molecules linked together. Some of simple carbohydrates include glucose, fructose [fruit sugar], sucrose [table sugar] and galactose [sugar in Milk]. Simple sugars are used as ingredients in candy, ice cream, cookies and other sweets. Plus they occur naturally in fruits and very small amounts are found in vegetables.

Complex carbs really should be the basis of your diet. Instead of bleached white bread, eat whole wheat bread. Instead of white rice, eat brown rice. Instead of white bagels, eat whole wheat bagels and so on. Oatmeal is another great complex carb. Starting your day with a lot of Complex carbs for breakfast such as Oatmeal, will help you become better focused and energized throughout the day.

Making the transition from simple carbs to complex carbs will be very effective in improving your nutrition. It is much less fattening and offers many benefits to your health and metabolism.

4.Burn More Calories. Burn more calories than you consume and you’ll lose fat. Be more active. Not only will you lose fat, you’ll also be healthier & feel better.

Exercise. Tons of sports you can choose from: weight lifting, running, strength training, swimming, etc. Whatever you prefer.
Move More. Stop choosing the parking spots near the entrance, watch less TV, play less video games, … Get out & walk.

5. Eat Healthy. Your body stores carbs as fat when you eat too much of them. Carbs also cause carb cravings. Lower your carb intake, up your fat intake. This forces your body to use fat for energy.

Macronutritients. Switch to a 45% protein, 20% fat, 35% carb diet. Use Fitday to calculate your macronutrient intake.
Veggies. Low in calories, veggies fill your stomach without making you gain weight. Eat spinach, broccoli, asparagus, salad, cabbage, …
Proteins. Get at least 1g/lbs protein daily to build & maintain muscle. Eat meat, poultry, fish, eggs or whey every 3 hours.
Whole Grain Carbs. Cut your carb intake. Eat the bulk of your carbs within 90 mins post exercise & go whole grain: oats, rice, breads, …
Healthy Fats. Fat satiates, helping you fight hunger & carb cravings. Balance your fat intake: fish oil, saturated fat & olive oil. No trans fats.
Quit Junk Food. Quit junk food & soda. Limit junk food consumption to once a week & don’t overdo it.
Drink Water. Drink 1 liter per 1000 calories you expend. Your body will stop holding water if you drink more water.
Fruit. Your body converts fruit to fat when you eat too much of it. Limit fruit consumption to post workout & consider a multivitamin.

If you have trouble building the habit of eating healthy, check out the tips in StrongLifts 5×5 eBook. Click here to get it for free.

6. Eat The Same Every Day. The more variety you build into your diet, the less you stick to it. Eating the same every day is more effective. It also teaches you food is fuel in the first place, not pleasure.

Select several healthy & balanced meals you like. Eat them every day. Change the meals when you get bored of them. Not fun, but effective. Think results.

7. Keep Yourself Motivated. Set goals & track progress. The weigh scale is not your best tool. Better are:

Fat Measurements. Measure your body fat weekly using a fat caliper.
Pictures. Take pictures every 4 weeks.
Blood test. Check health improvements.
Weigh Scale. Only use it once a week, like every Friday.

Keep a training journal online. On StrongLifts.com Forum for example. You’ll get feedback & you won’t feel alone anymore in what you’re trying to achieve.

8. Compound Exercises: If you are into bodybuilding, then the best way to burn tons of calories is to train your big muscles with heavy weights. Include exercises like Bench Press, Squats, Military Press, Lunges, Chinups, Dips, Deadlifts in your workout routine.

9. Consume EFA: EFA or the Essential Fatty Acids such as salmon oil, flaxseed oil etc are good fatty acids and are required by our body. Fat is a very important part of our diet so do not run away from fat, just consume essential fatty acids.

Rating: 9.3/10 (4 votes cast)