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How to choose a workout to lose fat.

Fat Loss Workouts and Tone Up

A good fat loss plan shall include to preserve and protect your muscle mass from the catabolic process likely to kick in during an ipocaloric diet. This may sound obvious and yet most of the times it isn’t taken into account.

Bad news first

It is pretty common to begin a tough diet together with exhausting aerobic sessions. This usual approach is still widespread since it appears to work at first though when it fails the blame goes to the lack of motivation of the subject. This is pretty much an unfair conclusion since any progress is too often measured only as lost weight. However if an eye was kept also on the percentage of body fat that would be seen to go down way slower due to muscle mass getting dismounted to balance the shortage of food. Our body prioritizes to protect fat reserves rather than muscle mass. If that wasn't enough it also slows down our metabolism as it was preparing for bad times. That is due to how muscles require more calories than fats do. Anyone entering in the path just described would experience a slowed metabolism to counter balance the reduced caloric intake. If you know one of those people eating only salads and still complaining that they cannot loose weight then you got here the most likely explanation.

Fat loss and tone up motivation fitness.

Now the good news

The take away for you is that there's no need to starve to get in shape. If you ever noticed it does actually look that those guys in good shape do eat like there was no Tomorrow. Who wouldn't enjoy to belong to such a club ? There's no need of exhausting long hours of cardio or extreme diets to get in shape and stay there.

How to do it

Let's assume that you’re in good health with no special nutritional attention to be taken because of any disease.
First of all you should stop looking at the weight as only source of information as you should monitor also and even more other parameters like your body fat percentage. Those fit guys you see around do weight the same than the fat guys, it is just the body composition to be different.
Estimate your daily caloric needs and set an initial deficit of 10-20% for your daily intake. Keep your muscles protected from catabolic processes with an higher proportion of proteins (refer to the app nutrition section for an hint on your specific needs). Once set with the diet it is time to workout of course. Modern times workouts maximize fat burn through HIIT routines (High Intensity Interval Training). The target of these routines is to raise your metabolism and force your body to mobilize your fat reserves in a short time. Even the usual running session can be maximized with the introduction of interval training by adding 30-60 seconds sprint every 3-4 minutes of rest once you’re warmed up of course. A thirty minutes run with sprints is considered more effective than one hour of a traditional run in terms of fat burn and because of the shorter time of execution you reduce the exposure of your muscles to catabolic processes that occur in longer training sessions.

Life begins at the end of the comfort zone.

"Just Start Moving."

Go for at least 3 HIIT workout sessions per week of about 45-60 minutes. When you don’t feel like training then you may replace a full workout with a 30 minutes run as described further below with at least 4 sprints in it. A discussion about fasted training isn’t in the scope of this article. For simplicity we mention here the option to boost your results when you workout first thing in the morning or by fasting 3-4 hours before training. In this case you’re suggested to take unflavoured almost zero calories amino acids before training in order to protect your muscle mass. Do not forget a post workout shake too. If your workout lasts more than an hour you shall have a meal after the first 45-50 minutes to contrast the catabolic process which may otherwise kick in.
If HIIT workouts are too intense for you, it is still possible to have the same outcome with weight training and the same diet approach. During an ipocaloric diet it is convenient to opt for a high number of repetitions (20-30). Therefore keep for another time any mass gain or strength weight workout.

"New starters have a bonus."

Return to My Fitness Page and choose your workout. Do not despair if you're just starting. In fact the easiest and quickest results are at beginning when our body gets shocked by a change of lifestyle.