How to Get to 8-10% Body Fat with These Steps

fat free signReducing body fat is not that difficult, especially if you are overweight. However, getting to 8-10% body fat level is a goal that many are dreaming to achieve. It is a demanding task that requires unwavering determination, effort, patience, and knowledge.

Following the following steps will make your dream of hitting the 8-10 % body fat level a reality.

Cut back on fat intake

The first step to reducing body fat is obviously cutting back on fat intake. The wrong kind of fat intake will eventually result to fat gains. Consuming essential fats like omega 3 and omega six fatty acids will enhance metabolic functions hence promoting the burning of body fat.

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Start off with Moderate Exercises and Gradually Increase the Intensity

The first and foremost way to reduce fat if you are overweight are to begin burning fat with moderate-intensity weight training and aerobics. The reason why you should start off slowly is to ensure that your body is not under too much stress in its early stages. Moderate aerobics will burn an enormous amount of fat if the intensity is kept at a 30-minute mark with 60 minutes being your eventual goal.

Moderate weight training will begin when in initial stages of training will help a great deal in fat loss. Make sure that moderate-intensity weight training and aerobics are done in the same program to ensure maximum results. After a while, you can gradually increase the intensity of aerobics and weight training exercises.

fat kid designReduce and Plan Out Carbohydrate Intake

Reducing carbohydrate intake means eating certain carbs at given times to attain fat burning effect. By eating complex carbohydrates such as brown rice, beans, potatoes, and oats will stimulate metabolism hence maximize the process of burning fat. Complex carbohydrates should be consumed before six p.m., while simple carbohydrates can be consumed after a workout.

Increase Protein Intake

The body prefers burning fats and carbohydrates to burning proteins to survive. By increasing protein intake, the body will first target the already stored carbohydrates and fats thus reducing body fat. Protein consumption also helps in building and repairing muscles tissue. Eating white meat like fish, chicken, and eggs reduce will help too.

Eat Often and Drink Lots of Water

Eating regularly up to 5-6 small meals a day, will help keep up metabolism and reduce body fat. Drinking at least a gallon of water a day is a critical step as it helps the liver in performing fat conversion process hence stimulate body fat reduction. The benefits of drinking a lot of water can not be belittled. Many people don’t even realize how important this part of life really is.

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Use Supplements that Burn Fat

Fat burning supplements have a thermogenic effect which promotes faster rates of burning fat. You can achieve maximum results when using these supplements in conjunction with adequate training and diet regimens.

Stop Alcohol Consumption

Cutting alcohol consumption is the very important solution because it reduces appetite and testosterone levels which help in fat burning. When alcohol is consumed, it is converted into a substance called Acetate, which is used instead of fat to produce energy. Therefore, fat will end up being stored in the body.

High-Intensity Interval Training

High-intensity interval training is a form of advanced aerobics that is stripped body fat at a faster rate. If you are determined, this type of training is among the most effective ways to attain the 8-10% body fat level. Following the above steps before the starting high-intensity interval training will ensure that that the training is fully utilized in the reduction of the last percentage of fat.

The 4 Most Common Myths About Weight Loss

So much has been said about weight loss, ranging from what you should eat or not eat when trying to lose weight to how you should exercise to shed off unwanted weight.

No wonder lots of people who are struggling with weight issues have tried all sorts of things to solve their weight problems, only for them to gain more weight instead. This is clearly because there are so many myths about weight loss that can easily sabotage your weight loss efforts. Here are some common myths about weight loss that you need to dispel to make your weight loss efforts worthwhile. go to the source here.

weighing scale

1. Carbs can make you put on extra pounds

When eaten in the right amounts, carbs will not lead to weight gain on their own unless other foods such as creamy sauces or butter are added to them. In fact, research after research has shown that eating plenty of whole-meal carbs such as whole-meal bread and brown rice can help increase your fiber intake when trying to shed off weight.

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2. Skipping meals can help you lose weight

This is definitely not true. Skipping meals isn’t the way to go when it comes to losing weight. By skipping your meals or starving yourself, you will not only be increasing your chances of losing weight but instead making yourself susceptible to weight gain in the long-run as well. The main problem with skipping your meals is that, whenever you skip one meal, you tend to eat more during your next meal to boost your energy levels. Again, skipping a meal can make you crave for high-sugar foods and high-fat foods as well. As a result, you end up eating more calories than what your body actually need, hence making you susceptible to weight gain over time. In addition, you risk missing out on important nutrients each time you skip a meal.

thin waist line3. Snacking will make you add more weight

There is nothing wrong with snacking when it comes to weight loss. In fact, snacking can help you eat less, which is crucial for reducing calorie intake hence making you less susceptible to weight loss. The main reason why snacking is discouraged among weight loss enthusiasts is that, most people turn to unhealthy snack choices when their stomach starts rumbling. If you are snacking on candy bars, chips and other unhealthy snacks, then you shouldn’t wait to achieve your weight loss goals any time soon. Instead, try other healthier choices such as fruits, salads and low-fat yogurt when you feel hungry. That way, you can eat less during your next meal and at the same time give the body the important nutrients it needs to carry out its functions.

comparison4. Exercise is the most important thing for weight loss

While exercise is crucial for losing weight, it is however not the most crucial thing for successful weight loss to take place. Other things such as dietary and lifestyle changes are equally important as well. Let’s say for instance you are spending an average of an hour each day in the gym and then eat burgers, doughnuts and candy bars after working out. That way, you can never achieve your goals unless you make some dietary changes to help you eat healthier foods to keep your weight in check.

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As much as plenty has already been said about weight loss, the most important thing you need to do is to figure out whether everything you hear about this topic is based on facts or not. That way, you will not easily fall into believing any weight loss myths you will encounter moving forward.

The weight loss benefits of HCA

Everyone wants to look appealing, to have that confidence in themselves, and feel comfortable with their body. Some of us are at peace with how we are, but some of us need a little help here and there to acquire that perfect body.

It doesn’t matter whether we have extra ten pounds or an overweight of 100lbs, we all try to shed it. This process should be done in a way that does not affect us or interfere with our lifestyles.

Lowers ‘Bad’ Cholesterol

gshgsshsgsasaasThe body contains two cholesterols, the LDL and HDL cholesterols. Hydroxycitric acid lowers the LDL ‘bad’ cholesterol and triglycerides in the body while raising the HDL ‘good’ cholesterol resulting to a healthy body. The ill effects of cholesterol in the body are numerous and can turn fatal unless addressed.

Increased Metabolism

HCA has been found to influence fat metabolism. Faster fat metabolism provides more energy for the body while at the same time ensuring that most of the fats you ingest are actually used up and do not end up in storage making you fatter.

Enhanced Athleticism

The increased fat metabolism increases the amount of energy that is available to your muscles thus making you more active. It also increases the amount of time that one takes to reach exhaustion during exercise.

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Improved Mood

A good weight loss supplement should also make you feel great. Not only lose weight but also have a good mood. HCA which is an ingredient in Pure Cambogia Ultra stimulates the brain to produce serotonin which not only makes you less hungry but also improves your mood. You eat less, thus accumulating fewer fats while still feeling great.

It works in two simple ways to ensure that your weight loss regime is healthy.

  1. It prevents the enzyme Citrate Lyase which is a fat-producing enzyme from producing fats. This ensures that fewer fats are produced thus aiding in weight loss.
  2. It reduces the body cravings for food. It stimulates the production of hormone serotonin leading to reduced appetites and less cravings.
The bottom line

fgasgfas65asaghsasThe body is a precious machine that requires proper care and maintenance. Using HCA not only reduces your weight, but it also gives you a healthier happy life that is more fulfilling. By using HCA, you get the confidence, health, and glow you need to move through life.

Why Water is the Key to Losing Weight

hydratingDrinking water is one of the simplest thing to do but it has many benefits to the human body. Water is specifically beneficial for individuals who want to lose weight. Researchers have estimated that a person who increases his/her water consumption by 1.5 liters a day would burn over 17,400 of calories which translates to approximately 5 pounds of weight loss. So why is water key in losing weight? In this article, we are going to answer this question to help you know the benefits of water in relation to weight loss.

4 Benefits of Drinking Lots of Water:

1. Has no calories

One thing about water is that it is calorie, cholesterol as well as fat free. This means that you can actually drink as many glasses of water as you wish without worrying about adding calories that will slow down your weight loss campaign. Unlike drinks such as soda that have calories that can make you add weight instead of losing it, water has no calories meaning drinking plenty of it will help you maintain or shed your current weight.

2. It speeds the metabolic process

Water also helps to speed up metabolic process, a factor that is very important in weight loss. Various scientific studies that have been conducted have found out that drinking at least 17 oz. of water each day raises the metabolic rate by up to 30%. When your metabolic rate increases, your body is able to burn calories fast, a factor that will help you lose weight. A slow metabolic process will cause calories to build up and get stored in form of fat leading to weight gain. By speeding up your metabolic process, your body won’t be able to store calories that can lead to weight gain.  We have plenty of great information here at purecambogiaultrasource.com.

body makeup3. Hydration

Typically 70% of all body fluids comprise of water. This actually means that a body that is well hydrated is a healthy body. It is therefore very important to drink water on a daily basis to ensure that your body is hydrated. Both muscles and bones contain a significant amount of water and if they’re not well hydrated, they cannot perform well. This means that you will not be as active as you would if you are well hydrated. By ensuring that your body is well hydrated, your body will be active, which is also a factor that will help you lose weight. You will be able to walk, run, and even exercise.

4. It makes you feel fuller

Do you know that drinking plenty of water every day will decrease your craving for food? Various studies that have been conducted have shown that drinking plenty of water makes a person feel fuller. This means that you will actually reduce the number of meals that you normally eat each day. In addition to that, the fact that water is actually calorie free means that you will not add more calories to your body. The fewer the calories that you take in, the higher your chances of losing weight. Insure that you drink at least 8 glasses of water each day and see how it will impact on your weight loss campaign.

Does Better Sleep Help with Weight Loss?

Most people are confused as to whether sleep makes people gain weight or lose weight. According to numerous scientific researches, there is a consensus that sleep does actually help in weight loss. In one study for instance, that was published in Sleep journal, researchers examined the relationship between the BMI (body mass index) and sleep patterns in 1000 twins. The study showed that people who slept for 7.2 hours per night on average had lower BMI. On the other hand, those who slept for fewer hours had higher BMI. The point is that if you are trying to lose weight, sleeping is just as crucial as sweating yourself silly at the gym.

a woman sleeping

So Why Does Sleep Matter?

There are two big reasons why sleep is so important for weight loss. The first one is the behavioral aspect.  The amount of sleep you get affects what you are likely to eat.  The second aspect has to do with metabolism (purecambogiaultrasource.com). Deprivation of sleep significantly changes what will happen to the food once you have ingested it.

How Sleep affects Cravings and Behavior

Countless studies have shown that if given a chance, sleep-deprived individuals will consume more food, and more so junk food. In other words, if you too are sleep-deprived, you will choose comfort foods for your diet. Sleep deprivation is also a big risk factor for overeating high-carb junk food and sugar cravings. In the end, you will put more weight and hence hinder your weight loss efforts.

How Sleep Impacts on Your Metabolism

metabolism

When you are sleep-deprived, the following things happen:

Your body reduces insulin sensitivity. Insulin sensitivity refers to the body’s metabolic capacity to deal with eating carbs. It uses them for energy instead of storing them under the skin in the form of fats. When there is reduction of insulin sensitivity, it simply means that your body will store food in the form of fat, and you will still be left hungry.

Your body alters gut flora composition: although no one has iron-clad certainty about the relationship between obesity and gut flora, we all know that a relationship exists.

Ample Sleep Ceases Late-Night Snacking

Staying awake for longer increases your chances of consuming calories that you actually don’t need. This alone is enough to make you gain 2 pounds a week, if a study by University of Pennsylvania is anything to go by. Over a period of 7 days, these researchers discovered that sleep-deprived individuals gained more weight compared to their sufficiently-rested counterparts. The main reason for this is that they consumed 550 calories at a time the other group spent sleeping.

Conclusion

It could be that you are doing everything right with your exercise routine and diet but if you cannot sleep for more than 6 hours a night, you will be sabotaging yourself. Your sleep pattern has a huge impact on your weight loss efforts. It not only reduces your body’s metabolic rate but also increases your chances of eating unnecessary calories at a time when you should be sleeping. If you are trying to shed some pounds, know that a chronic sleep debt won’t do you any good.

Can detox help to lose weight?

Many people are trying their hardest so that they can get rid of the extra inches on their waists, but only a very few of them are successful in achieving their goals. Most of them are having a hard time shedding the fats in their bodies, and it seems like it is impossible to reduce their weight even by just 10 pounds. Because of this, some individuals are getting discouraged and frustrated. But don’t you know that a good detox program can actually help attain a desirable weight?

Detox for weight loss

ghshgsahgsahgasasA lot of people who are aiming to lose weight do not realize that there are toxic buildups in their bodies which are making the weight loss process extremely hard. The fat cells tend to attach themselves to the toxins, this is why it is very hard to get rid of them. Here is when the purpose of a detox program comes into play as it helps in eliminating the toxins so the fats can be flushed away.

It is true that the liver aids in this particular process. However, it won’t be that helpful if it is full of toxins too. But if this important organ is clean and healthy as it should be, it will surely help in expelling the unwanted fat cells.

Apple program

One of the simplest and most effective detox methods that you can take advantage of is the Apple program, which you can do up to seven days. A huge number of dieters have reported that this specific detox can cause rapid weight loss. Why? It is because Apple is a good source of Pectin, which is very helpful in removing toxins in the body like cadmium, lead, and mercury. Additionally, this fruit provides vitamin A, vitamin C, dietary fiber, and other vitamins and minerals that can provide your body with more energy while you are losing weight.

Colonic cleansing

Another great way to lose weight quickly is through colonic cleansing. This process helps dieters to feel a lot lighter and energetic. It also slows down the aging process while cleansing the body of wastes and toxins. Through this method, the rotted food, and other waste products are flushed out from your body, and this makes the vitamins and minerals to be absorbed easily by your body.

gsagfsafasgsaIndeed, detox is quite helpful in attaining your weight loss goals. You have endless options if this is the route that you wish to take. As long as you choose a method that is safe and healthy, there is no doubt that you will be able to reduce your weight.

Alternative Weight Loss Ideas

There are many diseases and illnesses that people suffer with during their lifetime. It is increasingly common for people to suffer from a heart attack or diabetes by the age of 30. Most of these conditions are associated with the way people live their lives in the modern world.

What causes these issues

Most of the illnesses that people in the modern world suffer with are j6uhtgvrfddue to a stressful schedule, work environment
unhealthy living and obesity.

We all know that obesity is caused by a lifestyle that is full of stress, lacks physical activity and is full of unhealthy food. However, this may not always be the case when in comes to obesity. There are many contributing factors. Let us explore further.

Irregular working hours

If you do a job that requires you to work on shifts, you may find yourself putting on more weight. This is because stress and inadequate sleep cause the increase in cortisol which is related to the release of fat in your body.

Your food selection

If you eat food that contains high levels of sodium or calories, you will find that you will put on more weight if you lack any exercise which burns these stored fats.

Here are some alternative tips to help lose weight

Choosing the right pre-packaged food – If you do not have time to make your own meals for the day, select pre-packaged meals that are made with your health in mind. Fresh fruits and vegetables are excellent options as are over cooked meats that contain not added fats.

fghjjnhbfvManage your stress – There are many studies that have shown that stress is a leading cause of weight gain. People who are stressed tend to binge and overeat. They resort to comfort foods which are more often than not, sweets of fried food to help them forget their stress. Meditation of Yoga can help you release some stress.

Have long term weight loss plans – Never jump on every bandwagon when it comes to dieting. There are many crash diet courses promoted, and they tend to give you a temporary result. However, if you want to have a long-term goal, always use a diet program that will help you gradually lose weight and keep it off permanently.

Do not get sucked into every exercise program either. Exercising must be tailored to your age and weight so that it will work effectively for your condition.

Can Your Job Affect How Much You Weigh?

cs3Is your job affecting your weight? It is a fact that a 9 to 5 lifestyle can ruin your health. You may realize that since beginning your current job, your pants are getting tighter each day.

It is estimated that over 40% of workforce gain weight since starting their current positions. Recent studies show that 59% of these gain over 10 pounds and 30% gain more than 20 pounds. The majority of the people believe that sedentary jobs are to blame, but there are several reasons your current employment may make it difficult to stay trim.

How your job affects your weight

Your fitness is not your company’s priority

Lots of progressive companies help set the tone for encouraging wellness of their employees. They do so by providing gym memberships, carving out workout space, and scheduling routine on-site health clinics. Other than these big companies, only 10% of large companies and 4% of small ones provide comprehensive wellness programs.

This does not mean that you follow suit. Try to encourage your fellow workmates to join a weight loss challenge. Click here to find out about supplements that can help you.

Taking frequent business trips

Business trips are associated with indulgent meals. Moreover, they come with a lot of waiting and sitting. Over 80% of corporate trips take place in cars. Travelers are bound to make a poor choice of foods. Studies show that people who use cars to work have high rates of obesity.

Since business trips may be unavoidable, you should buy healthy snacks. This can help you to avoid overindulging in poor diets.

Arriving late and staying late

If you work late, you will eat late and sleep late. All these lead to acquiring unwanted pounds.  Taking meals close to bedtime means taking in a lot of calories. Moreover, if you get out of office during late night, you will be the diminishing quality of your sleep. This will also increase your odds of gaining weight. Lights emitted by electronics in your office can affect your sleep quality. In fact, blue light emissions are bound to impair production of melatonin. This is a sleep hormone that makes it easy for a person to doze off.

It is advisable to get to work early and leave early. This will help you to eat early. In turn, you will have adequate sleep.

Influence from co-workers

People tend to conform to certain eating norms. This is the case when in social settings. You should try to be the odd person out. Ensure you eat healthy foods. Avoid eating high-calorie foods and toppings. If there are healthy-eating coworkers, you should align yourself to them.

Sports for getting in shape

Sports are a great way of staying in shape, and there is no doubt that those who are involved in a sport are physically fit and have more energy.

How sports can help you, stay in shapeefrgthya

As we all know, if you want to remain in good health, your body needs to be physically active, and you must exercise. However, not everyone likes to exercise or go to a gym only to workout.

Playing a sport is fun

When a person is engaged in a sport, they can have a good time as well. It is great in building team spirit and endurance. Many people get involved in a game so that they can lose weight. In fact, losing weight can be achieved without exercising but playing a sport.

Sports for losing weight

There are many different sports that can help you lose weight and many of them are track and field sports. Here are some great options.

  • Running
  • Hurdles
  • Football
  • Swimming
  • and other sports that give a great cardio workout

If you want to have fun while staying fit and losing weight, you should consider joining a sports facility that will allow you to engage in these type of activities.

When you take part in these activities, you will also gain more energy stay in shape, and if you do gain weight, it will be muscle mass which will give you a better body and all round health.

vfbghSports for those with limited abilities

People with mobility issues and limited skills can also play individual sports to stay fit and not put on weight; swimming is one great option. It helps create resistance with very low impact and at the same time be great exercise.

Weight loss

Staying at the right weight is important to your overall health. Therefore, you must make every effort to give your body physical activity. If you find yourself gaining weight and want to get rid of it in a way that is fun and not boring or tiresome a take up a sport that you like, and you will soon be able to see your body getting fit and slim.

A Good Healthy & Weight Loss Diet

We are what we eat, and this is rather true considering that our body needs nutrients to function properly and fuel us to perform our daily tasks.

Why is our diet important?ff456

In the past, people cooked good meals at home and often even took their home cooked meal to be eaten during their break at work or school. However, now people opt for getting a bite during their break from a fast food restaurant that does not put much effort into the nutrition of the food but only the taste.

Fast food and food that is cooked at restaurants, often contain additives, preservatives, carbs, sugars and flavor enhancers to make them tasty. They do this to ensure their patrons come back for more. However, this is not a good way to go as far as your health is concerned.

What are some bad-for-health food

Fried food

Any food when deep fried will contain a huge amount of fat and sugar as they will have a load of oil in them. They may taste great but they will not have any nutrients as many of they goodness is lost when food is fried.

Sweets

Although eating a bit of sweet’s are acceptable, if one goes overboard on sweets they can end up gaining weight and diseases like diabetes. As with any other thing moderation is always advised when eating sweets.

Processed and pre-cooked food

Foods that come in cans or precooked microwavable meals are often made with preservatives that will extend their shelf life. Therefore, they are not good for your health. However, if you buy food that have a very short expiry, they may be acceptable as they will not contain any preservatives in most cases.

The good-for-health Food

f7g8yuhiVegetables

Most vegetable like carrots, beans broccoli are excellent for health. they are best eaten raw. Boiling or cooking veggies can kill the goodness in them, and that is why fresh salads are a great way to stay healthy especially when trying to lose weight.

Fruits

Many fruits are high sources of vitamins and minerals. Having fruits or a fruit smoothie for breakfast can give you all the vitamins and minerals you need for your day. Fruits like Avacado, Banana, and many others should regularly be taken to ensure your body receives the nutrients it needs.

Grains

Grains like wheat, barley, etc. are a great source of fibre for your body. It will help you have a good digestive system and build a healthy physique.

Always eat well to stay healthy and read more about how to mange your health naturally.