How Can Lose Fat

How can Lose fat

You can lose fat fast and forever without walking up at 5 am to run on an empty stomach, without 

exercising 6x/week, without feeling hungry all the time or cutting your favorite foods forever and

without expensive supplements.

You only need 3 things to lose fat:

                    Strength training, healthy nutrition & cardio. This post will give you a simple efficient fat lose

plan so you can get your body fat to dream numbers while still have a life & eat normally.

Woman working out in healthy club

                    No, say the experts. your metabolism may be slow, but it's not all your genes fault.

And being fat is not your fate. Everyone no matter how old, overweight, or out of shape has the power to

increase his metabolism. here's show:

Metabolism 101

          Simply put, metabolism is the process of breaking down proteins, carbohydrates, and fats to

yield the energy your body needs to maintain itself. The rate of your metabolism depends on the

interaction between the number of calories you consume, the number of calories you burn while eating and

exercising and the calories you burn based on your individual genetic makeup.

How can you increase your metabolism? well, there's not much you can do about your genes(they only

account for a measly 5% of total  daily calories consumption anyway),which means the best way to rev up

your metabolism is to increase your body's need for energy.

"Your body can burn calories from either fat, protein or carbs" says John Berardi, PhD, CSCS, President

of Precision Nutrition, and author of the Metabolism Advantage. "of course, you'd rather it burn fat calories,

but your body isn't  wasteful; it will burn fat only when it needs energy."

One such time is during exercise, but it's difficult to exercise all the time, especially if you're stuck at a desk

all day. Luckily, your body requires extra energy at other times too, such such as during the first hour or 

two hour  after intense exercise like interval training and weight lifting. This is called the "afterburn" effect,

Berardi says' and it can last for up to 24 hours. Strength training with heavier  than usual weights uses up 

energy to, in order to repair small (healthy ) muscle tears.

And simply being more muscular boosts your body's energy needs.Each extra pound of muscle you 

carry can burn up to 50 additional calories just to maintain itself and with no effort on your  part.

You can also increase your metabolism by eating foods that require extra energy  to digest and 

metabolize for example, protein. Your body burns twice a s many calories digesting high protein foods

as it does foods that are high in carbs or fat, he says.

How Age Change Your Metabolism

                    It's true; your metabolism does slow down with age, but keep reading the news isn't all

bad.

Starting at about age 25,the average person's metabolism declines between 5% and 10% per decade.

Berardi says, which means that the typical North American loses between 20% and 40% of their

metabolism power over the course of their adult life span.

Consume a well rounded balance of protein and fat. Studies show that eating lean proteins like chicken

and lean beef, and healthy fats found in fish, avocados, nuts and seeds promotes fat loss. Choose 

proteins and fats that are hormone free and unprocessed.

                    Avoid getting your protein and fat from dairy products studies that dairy can lead to the 

accumulation of more fat.

          Choose olive oil and grapeseed oil over canola oil and butter when cook.