Top Rules For Reducing Fat and Losing Weight

In order to lose weight and maintain your losses, you want to lose fat and gain muscle mass, because the more muscle mass you have, the faster your metabolism will be and the more calories you will burn. There are certain procedures that you can follow to make this a reality. Here are some of the steps you can take to keep your body fat low and achieve rapid weight loss.

To keep your metabolism elevated, eat a balanced diet. The optimum ratio would be to keep your fat consumption to about 20%, your carbohydrates to 40%, and your protein to 40%. This is the best ratio to maintain good insulin and blood glucose levels.

Eat five or six smaller meals every day. This will help keep your energy up, and your blood glucose level controlled. If you've determined your maintenance calorie level, drop that amount by about 500 calories during the week, but increase it by 500 to 700 calories on Saturday and Sunday. This will enable you to lose fat but avoid slowing down your metabolism.

Muscle cells weight considerably more than fat cells. If you increase the ratio of muscle to fat, you may actually weigh more, but you'll have less body fat. Determine your progress by measuring your weight and body fat composition on a regular basis. Don't just look at your weight, take into account your body fat composition. We are basically trying to lose fat cells, not necessarily simply lose weight.  So, remember, your body weight may even increase slightly due to the alteration of your body composition to a higher muscle versus fat ratio.
 
Don't just concentrate on cardiovascular exercise to lose fat. All you will accomplish is losing fat and muscle together. You need to do weight training workouts to increase muscle mass. This, in turn, will burn more calories and fat due to the much higher metabolic rate of muscle versus fat.

Do a 30 minute aerobic workout when you first get up - before you eat. The glycogen level in your body is low and your body will use your fat stores for energy rather than using only glycogen as an energy source.

Drink a lot of water each day. It helps control your appetite. It also helps flush the fat from your system. As your body burns fat, the extra water will help you eliminate the byproducts of fat metabolism through you kidneys. Figure one ounce of water for every 0.66 pounds of body weight. Think about switching to an ionized water, to keep your electrolytes in balance, CSNA, three time Canadian Natural Bodybuilding Champion says he came out of retirement and returned to championship form by drinking plenty of water.

Get adequate sleep, between 8 to 9 hours a night. Your body produces more cortisol when you don't get enough sleep. This is the hormone which burns muscle and stores fat! It also reduces your level of testosterone.