What Weight Is Considered Overweight For A 15 Year Old 5 Tips To Lose Body Fat The Healthy Way

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5 Tips To Lose Body Fat The Healthy Way

If you’re into bodybuilding, you’re going to need a training program at the extreme level. If you’re looking to achieve a “beach body” figure, you generally don’t need as much training to get there.

For those who are overweight (50 pounds or more), it’s best to start with low-intensity cardio and weight training to ensure you’re not putting dangerous stress on your body at this point. Be patient and consistent during this phase of the program to give your body the time it needs to move to the next level of intensity. Walking is an ideal example of low-intensity aerobic exercise to start exercising. Then be sure to combine it with weight training. The best option for this phase is to use moderate weights for high reps, working as many muscle groups as possible, especially the larger ones.

When you start this “fat loss” journey, you need to retain the recommended amount of body fat in order to survive. It is about 3-4% for men and slightly higher for women. At the high end, a healthy range is about 10 percent for men and 15 percent for women.

But always, the last 10 pounds or so of body fat seem to be the hardest to burn off. The best way to lose fat often depends on what level a person is at, so it’s best to plan accordingly.

Tip #1. exercise. Start with moderate cardio and light weight lifting. Gradually increase the intensity of these exercises as your body begins to adapt, making sure you’re not putting dangerous stress on your body.

Tip #2. bad fat. Start reducing the “bad fats” in your daily diet. What exactly are “bad fats”? Saturated and trans fats are bad for you because they raise your cholesterol, which can lead to heart disease.

Examples of saturated fats are fatty cuts of meat, chicken with the skin on, and butter. Some examples of trans fats are vegetable shortening, commercially baked pastries, and packaged snack foods. Studies have shown that these types of fats affect waiting gains because they lead to fat storage.

Tip #3. good fat. On the other hand, “good fats” like omega 3 and hexa fatty acids are actually fat-burning because they help activate metabolism without stimulating insulin secretion into the bloodstream. The surge in insulin leads to more fat storage. They also fill you up more than other foods, so you don’t need to eat as much. Good fats fall into two categories, monounsaturated fats and polyunsaturated fats. Examples include olive oil, peanut oil, avocados, nuts, and fatty fish like salmon and tuna.

Tip #4. Carbohydrates, fiber and starches. Fiber carbohydrates include vegetables that are usually high in fiber but low in calorie density. Because they’re low in calories, it’s hard to overeat, and when you combine them with a lean protein, you’ve got a really complete meal that burns fat automatically. Examples include spinach, lettuce, green beans, broccoli, etc. Think greens and non-starchy vegetables here.

Starchy carbohydrates are often misunderstood. They are higher in calories and are generally avoided during the fat-loss phase because they cause a massive insulin spike. But if you want to build muscle or fuel an athletic lifestyle, add them to your diet, but in small amounts. The key is to choose the right foods and time your mealtimes by eating them right after your workout.

Some examples of better starchy carbohydrate foods are white baked potatoes, brown rice, and old fashioned rolled or steel-cut oatmeal.

Tip #5.meat While meat is a great source of iron and protein, it has been linked to cancer in recent studies, especially processed meat. If you have it in your daily diet, I recommend reducing it and focusing on white meat when you do eat it. Examples of these are turkey, chicken, and pork chops, which are considered white meats.

Examples of alternative plant proteins are asparagus, broccoli, cauliflower, and soy.

Hope these tips help you stay in shape and lose body fat. For more details you can check out my website.

James D. Sundance

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