If you’ve tried every diet, workout routine, and fat-fighting fad and still have stubborn jiggle that just doesn’t seem to budge, you’re like a lot of Americans: beyond frustrated and a little defeated.
Fighting the fat isn’t as hard as it may seem- all it takes is the correct information about diet and fitness - both are necessary to beat the fat and find the firm - for good.
1) SPOT REDUCING DOESN’T WORK
First things first: you can’t spot reduce. In order to lose fat, you need to be in a Caloric deficit, period. And that means counting your Calories. Yes, really: and don’t use an app like myfitnesspal or livestrong. While virtual logging tools and apps can seem helpful, they’re also unreliable, thanks to user uploaded data that often contains incorrect information.
All too often, other members upload incorrect serving size or Calorie data, meaning that you may be eating more Calories than what you’re actually logging. Use a reputable resource (such as Calorieking.com) along with product packaging to determine Caloric intake at each meal and snack, and log in an old-fashioned journal.
In order to determine how many Calories you need, multiply your goal weight by 10 if you’re sedentary, or 12 if you’re active. For example, a sedentary woman with a goal weight of 140lbs would require 1400 Calories, while an active woman with a goal weight of 140lbs would require 1680 Calories.
Don’t want to lose weight, just fat? Reduce your current weight by 5 lbs - doing so will help you burn fat, and then you can put the weight back on through muscle later by putting in time and effort at the gym.
2) YOU NEED CARDIO AND STRENGTH TRAINING - NOT JUST ONE OR THE OTHERIf your primary goal is weight loss (the first step in losing fat), a combination of cardio and weights is your best bet - and no, lifting 2lb dumbbells vigorously doesn’t count. Hop on a treadmill, join a spin class, or use a stair climber.
While you’re still in the weight loss process, devote 50% of your workout time to moderate-vigorous intensity cardio and the other 50% to strength training. Later on, once you’re in a place of weight maintenance, alternate days for cardio and strength training, or split your workouts 60-40 in favor of weights.