Most people normally associate being on a diet as the worst thing and the most miserable thing that one could go on. However, it actually doesn’t have to be this way. Dieting for fat loss is normally a difficult process and it seems to be a never ending journey for most if not all people. It certainly doesn’t need to be like this as one may easily find ways in which they may easily build a more enjoyable and sustainable diet plan. Despite common belief, weight loss is not all about intense restrictions and rigidity, but rather better control of one’s food intake as one adjusts the foods that they are consuming to fit their goals. Listed below are some methods in which many people have been able to try out in order to build a more enjoyable and sustainable diet plan.
Start with modest calorie reduction
It’s no secret or mystery that in order for one to actually succeed with an effective diet, there is need for them to cut down on the amount of calories that they consume or inadvertently through increasing the quality of the food which they are consuming. This is due to the theory of energy balance which easily states that to lose body weight, one needs to expend more calories than consume, creating a negative energy balance.
Instead of cutting the caloric intake in half causing a caloric deficiency, one may modestly start reducing their caloric intake slowly in order tallow for the body to actually adapt to this new change.
Eat similar to your current eating habits
There are different ways in which one may be able to follow as some in increasing dietary fats while others believe in restricting carbohydrates. Regardless, the most effective diets is normally that which one is able to remain consistent in and enjoy it by themselves without being too stressed about it. This may then help them not waiver given that it is something that they are able to stick with.
Rather than completely uprooting various eating habits, one may easily find ways in which they can reduce their caloric intake that allows them to still eat normally. By so doing, one will find the dieting process more manageable and easy to stick to
Avoid intense restriction
By simply going ahead and drastically and immediately cutting out more than half of the caloric intake or intensely reducing the amount of carbohydrates consumed, one may end up causing more harm than good to themselves. This then may easily make one fall off the wagon. One is normally advised to do the restrictions moderately and slowly so that the body may easily adapt to this new change.
Take regular diet breaks
Going through an intense diet plan without breaks may end up making one give up along the way as they may get tired after a while. Hence, it is very important to take a break and get to enjoy something that you may have been restricting yourself from enjoying. Learn to take a break because it is very healthy.
Make cheat meals beneficial
One may easily make their cheat meals very beneficial by simply consuming healthy meals prior such as a salad before eating a pizza. This makes one fuller, and they may end up consuming less pizza as compared to when they had not eaten.
Check out the Now Protein Range
Losing weight is not as easy as one may think it is and it may be even harder in the event that one is doing all the wrong steps and exercises which will simply lead t them having failed attempts at being lean. There are various reason as to why most people may end up working out or even going on a diet, but they may end up not loosening the weight that they wish to have lost within the period they had planned to lose it. Listed below are some reasons why.
1. You’re Not Doing Intervals
Taking long breaks in between a work to does not necessarily help one’s body become leaner. Instead, one is normally advice to take intervals which are basically short period of rest in between in order for them to increase their routine’s fat-burning potential. Hence instead of taking long breaks that tend to relax the body instead of just giving it a boost to get back to working out, one should just take a few seconds break as this will help them burn more calories and get their metabolism going.
2. You’re Downing Sports Drink
One needs to understand that most sports drinks are normally filed with sugar which when in excess may end up leading to one adding empty calories to their body. This may then be counterproductive to creating the calorie deficit that one needs for weight loss. One is normally advised to avoid sports drinks or just drink them moderately, or they may simply stick to simple water.
3. Loading On Protein Bars
One needs to understand that as much as protein bars normally look healthy, and they are healthy to some point, there is need for one to understand that they pack almost 500 calories and approximately 18g of fat which is a lot. So instead of having to grab a protein bar, one may easily be able to fuel their body with whole foods after a work out that will be able to deliver both muscle building protein and energy replenishing carbohydrates.
4. Snacking On Junk after Dinner
The matter of the fact is that it’s not the fact that what one eats at night will affect their weight but rather what one eats after dark that is the real issue. Most people after dinner may end up grabbing packet of cookies, chops or crackers which is not healthy. One may instead get cottage cheese, almonds, celery in the event that hunger pangs strike after dinner.
5. Not Eating Enough
One needs to understand that eating enough may seem like a very good idea in order for one to lose weight but it may end up backfiring on an individual instead. This may end up increasing ones cravings and harm their metabolism. One may instead eat two snacks after three hours of consuming big meals. If one is working out however, there is need for them to refuel within 30 minutes of the exercise.
6. Letting Stress Build Up
One needs to understand that stress eating has never been a healthy thing as it will definitely sabotage one’s weight loss efforts. One may try meditating, yoga, or hitting the gym to help in dealing with the stress.
Caffeine is one of the most widely used stimulant around the world but only a few know the advantages it may offer with regard to optimizing its intake in order for it to help with fat loss. Most people actually insist on avoiding caffeine saying that it is not healthy for the body. However, there are benefits that have been attached to caffeine intake and one is normally advised to follow the following steps in order or them to actually be able to get optimally wired to the benefits of caffeine and weight loss.
Consume in small, frequent amounts
One needs to understand that caffeine is able to cross the blood-barrier quickly due to its lipid solubility but it may end up taking up to 45 minutes to be fully ingested through the gastrointestinal tract. Under normal conditions, this remains normal for around an hour. The small doses of caffeine may end up helping one lose at least 3mg per kg of body weight (approximately 20mg per hour) as this may support extended wakefulness and may counteract homeostatic sleep in pressure which builds at a slow pace throughout the day which then helps in improving cognitive functions given that it acts ion the prefrontal cortex area of the brain.
Play to your cognitive strengths when wired
When one has been able to take caffeine, then they are able to work at a better speed rate, have a decrease in attention lapses and be better at recall. When one has been able to ingest caffeine, they may then take this time since all senses are heightened and the body is very much stimulated to work out and just give the very best output that their bodes may be able to give off. One may then be able to lose weight during this time frame due to the fact that they feel their sense have been stimulated, and they are able to work out even more.
Know when to stop and when to start again
One need to be careful as they may end up exerting themselves tool much and this may then end up leading to injury instead of helping in the weight loss program. Hence, one is normally advised to be very careful when it comes to knowing when they need to stop themselves lest they end up hurting their bodies just because the caffeine is still in the system. Be very careful not to over exert the body.
Find good sources of caffeine
One needs to find a healthy way in which they may include caffeine into their diet without having to overdo it. This is because healthy small does are okay but when one has a source that is providing more than enough caffeine in the body, this may lead to more harm than good as it may lead to addiction. One needs to understand that for them to get the optimal benefits of caffeine that it needs to be in small doses each hour along some with cardio protective agent. A cup of green tea may be a good start.
Checkout our Pre workout which contains 300mg of caffeine per 15g serving
Sticking to a convenient diet and also an exercise plan may prove to be more difficult than one is thinking. This is because not everyone has the discipline or endurance level to go to the gym and work out every single day or for a stipulated period as this just does not work for them as they may either have super bus schedules or simply going to the gym and going on a diet is just not their thing. Listed below are some ways in which women are able to lose weight without exercising or going on a diet.
Chew thoroughly and slow down
The brain needs to process the fact that one has had enough food to eat. Chewing better makes one be in a position to eat lesser food, eat slowly. How quickly one is able to finish their meal will directly affect how they gain weight. This is because the faster one eats, the more they are able to consume and the more calories they end up eating. This may then lead to obesity. One may easily teach themselves the habit of chewing slowly by simply counting the number of times that they chew.
Use smaller plates for unhealthier food
The normal food plate is bigger today than it was before a few decades ago. The problem with having a bigger plate is that it makes one eat more since it makes the foods seem to be much lesser which maybe then make one to add more food in the process without knowing that the food is a lot. Hence, one is normally advised to use a small plate since it will magnify the size of the food making it easier for one to simply serve lesser food. A small plate will trick the brain that one is eating more food than they actually are. This then prevents one from eating unhealthy foods from smaller plates, making one to eat less.
Eat plenty of protein
Protein has been associated to increase the feeling of fullness, reduce hunger and also help one eat very few calories. This is due to the fact that protein is known to affect several hormone sin the body that play a role in fullness and hunger such as GLP-1 and ghrelin. Some good sources of protein include chicken breasts, fish, Greek yogurt, lentils almonds and quinoa.
Sleep well and avoid stress
Stress may end up resulting in one ending up binge eating since it’s their coping mechanism. This then may cause them to add weight very easily. Both sleep and stress may end up affecting one’s appetite and weight. Lack of sleep is able to interrupt various hormones in the body such as cortisol which then is able to alleviate the amount of stress that an individual has. This then may end up resulting in cravings and hunger for unhealthy foods. Hence, one is normally advised to sleep well and try as much as possible to avoid stress or try deep breathing exercises through the day.
Water is able to help one to eats less given the fact that it tricks the mind that the stomach is full. Drinking water prior to eating meals may help one eat fewer calories. One also needs to replace drinking sugary drinks with drinking water which is a healthier option.
Breakfast is one of the most important meals of the day, actually it is the most important meal of the day that one needs to stop skipping and start eating really well. There are various ways in which one needs to eat in order for them to actually enjoy the full benefits that a breakfast may end up offering given that it is the most important meal of the day and one needs to make sure that what they are eating is contributing to muscle gain. One needs to find time to support recovery from their brutal workouts that have very little prepping time, cooking and cleaning.
Many foods have been able to flood the market with the promise that they will be able to boost muscle gain. However, these foods end up very minimal protein, which may contribute to the muscle gain that one is looking for and this may make one end up feeling even hungrier than they were before. One may then end up hitting vending machines in the process and consuming more unhealthy foods. Listed below are three high protein breakfast options that one may easily be able to take into consideration.
Greek yogurt combo
Greek yogurt has been able to increase in terms of popularity given that it is very rich in protein and hence the need for one to find various ways in which they may be able to enjoy this healthy, muscle-friendly fare. One may need to prepare their very nutritious protein filled breakfast the night before. One is normally advised to use plain Greek yogurt in order to cut down on the sugar count and combine it with oats. Make the Greek yogurt combo with one cup of yogurt, dash of vanilla extract and ½ cup of oats. Then let the combo sit in the fridge overnight and in the morning take out the combination and add a fruit of choice and a scoop of vanilla whey protein. Then stir to enjoy this healthy treat.
Hard boiled eggs and Ezekiel bread
One can never go wrong when it comes to eating eggs for protein. Eggs have been for the longest time known to be the golden standard for proteins since it is one of the main sources of complete proteins and it also is very convenient to get it. One may be able to prepare this meal very easily depend on the way in which one prefers to have their egg. It may be hard-boiled or even scrambled or poached as it all boils down to preference. For some, they prefer just eating the egg yolk raw in order to enjoy the various benefits such as the regulation of anabolic hormones.
3 large eggs plus Ezekiel bread will definitely make a high-powered breakfast
Cottage cheese and fruit
Cottage cheese is one of the best ways in which one may be able to enjoy a very healthy protein filled breakfast. It is essential as one will be able to have a very convenient source of protein in order to help in the building of muscle. One may combine a cup of low fat cottage cheese with their favorite fruit i.e. strawberries or apple slices for an instant protein source.
With spring approaching rapidly, the bulking season is coming to an end for most people. The cutting season is on the horizon and everyone wants to know how to do it effectively.
In this guide, you’ll learn everything there is to know about getting down to 10% body fat easily and effectively. Let’s go.
The Most Important Aspects of a Successful Diet
To lose fat, you need to cover a few fundamentals:
Aspect #1: Adequate Calorie Intake
To lose weight, you need to create a caloric deficit. Meaning, you need to eat fewer calories than your body burns every day. The composition of your diet doesn’t matter. You can eat oreos and Doritos every day and still lose weight.
Don’t believe me?
Professor Mark Haub went on a 10-week diet that consisted of Doritos chips, sugary cereals, twinkies, and Oreos. Despite the common belief that you need to eat “clean foods” to lose fat, professor Haub proved to everyone that calories are the most important factor for weight loss.
So, what was his trick? He restricted his calorie intake to 1800 per day.
What’s more, Haub’s bad cholesterol, or LDL, dropped 20 percent and his good cholesterol, or HDL, increased by 20 percent.
First, calculate caloric intake (step-by-step tutorial)
You can use an online calculator for this job, but I find that most of them are highly inaccurate and mostly geared toward very overweight and obese individuals who aren’t very active.
An alternative to finding your TDEE is using the two formulas below. They’ll give you a good idea of what your starting calories should be.
First, let’s calculate your BMR:
Women: BMR = 655 + (4.35 * weight in pounds) + (4.7 * height in inches) – (4.7 * age in years)
Men: BMR = 66 + (6.23 * weight in pounds) + (12.7 * height in inches) – (6.8 * age in years)
Alternative formula for kilos and centimeters:
Women: BMR = 655 + (9.6 * weight in kilos) + (1.8 * height in cm) – (4.7 * age in years)
Men: BMR = 66 + (13.7 * weight in kilos) + (5 * height in cm) – (6.8 * age in years)
Let’s do an example calculation using the first formula:
26 years-old-guy, who weighs 182 pounds and is 6 feet (72 inches) tall.
BMR = 66 + (6.23 * 182) + (12.7 * 72) – (6.8 * 26)
BMR = 66 + 1133 + 914 – 177
BMR = 1936 calories.
This is roughly the number of calories your body burns every day just to keep you alive.
Now, to get our TDEE, we need to use the Harris-Benedict multiplier for the BMR value that we have. Here it is:
- If you are sedentary (little to no exercise): BMR * 1.2
- If you are lightly active (light exercise 1-3 times/week): BMR * 1.375
- If you are moderately active (moderate exercise 3-5 times/week): BMR * 1.55
- If you are very active (hard exercise 6-7 times/week): BMR * 1.725
- If you are extra active (very hard exercise & physical job): BMR * 1.9
Now, for the sake of our example, let’s assume that our guy from above is moderately active. So the calculation would go like this:
1936 calories (BMR) * 1.55 (moderately active) = 3000 calories TDEE.
This is roughly the number of calories you would need to eat every day to maintain your current weight.
Once you know your individual TDEE, a good rule of thumb is to put a 500 calorie deficit and eat like that for a few weeks.
Why exactly 500 calories?
A pound of fat contains roughly 3500 calories. When you set a deficit of 500/day, that is 3500/week, which in theory should make you shed 1 pound of fat per week.
Of course, some glycogen, water and muscle mass will be lost in the process and you likely won’t lose exactly 1 pound per week.
Aspect #2: Proper Macronutrient Split of Your Calories
Once you know how much calories you should eat to lose fat, it’s time to split them between the 3 macronutrients: protein, carbs, and fats. Macronutrients are the components that make up food.
Each macro has a certain amount of calories per gram. Protein and carbs have 4 calories/gram and fats have 9 calories/gram.
Calculate protein needs
Protein comes first and there’s no surprise here. It is very important for muscle growth and muscle maintenance during a cut.
Adequate intake of protein in combination with regular strength training ensures that little to no muscle mass is lost in the process. What is more, protein is very satiating. When you eat fewer calories every day, you’ll feel hungrier, but consuming enough protein can counter that effect.
As far as protein needs, 1 gram per pound of body weight is enough. If you weigh 190 pounds, eat 190 grams of protein. If you feel very hungry throughout the day, eat as much as 1.2 grams per pound of body weight.
The only exception to this rule is for very overweight and obese people. If someone weighs 260 pounds and has a considerable amount of fat to lose, they would benefit much more from eating 0.6-0.7 grams of protein per pound of weight.
It is much more achievable and just as effective.
Calculate carbs and fats
If you don’t want to track all 3 macronutrients, you can stop here with the calculations. Eat adequate calories, track your protein intake and eyeball your carbs and fats balance.
But, if you do want to be more precise, read on.
Eat between 0.3 and 0.6 grams of fats per pound of body weight or at the very least, 15% of your calories.
And get the remaining calories from carbohydrates. Depending on how much or how little fats you eat every day, your carb intake will likely fluctuate a bit from day to day. This should be mostly personal taste and what helps you feel maximally full and satisfied with your diet.
If you fare better on a higher fat intake, eat more fats. If carbs are what helps you feel more energized and happy with yourself, eat more carbs and fewer fats. Simple.
How to Put It All Together With Eating
The numbers from above have laid out the groundwork. Now, it’s time to tie them neatly with food.
The best way to go about it is to follow a flexible dieting approach. With it, your goal is to hit your macros for the day but with a more balanced and “adult” approach to nutrition. You get 80-90% of your calories from whole, nutritious foods and the rest are left for your treats.
Whole foods are normally higher in volume, slower-digesting, and very filling. When calories are limited, eating mostly whole foods will help keep you full and satisfied with your diet.
If you aim to hit your calories and macronutrients with mostly crappy foods, you’ll be mostly hungry and have energy spikes and crashes throughout most of the day.
Aspect #3: Proper Training
When you’re bulking, you can get away with a lot of training because you are eating a lot of calories that help you recover. However, when trying to get to 10% body fat, you need to be more methodical with your training.
Since you’ll be eating in a caloric deficit and your recovery is going to be compromised, trying to maintain the same training style is going to do more harm than good.
Reduce training volume, maintain/increase intensity.
Keep lifting the same weights you usually do but reduce the total number of sets you are doing. Your main goal is to maintain your strength on the key lifts (bench press, squat, deadlift, overhead press, etc.).
As you go further and further into your diet, remove a set here and there but always focus on maintaining your strength.
Thanks to the reduced training volume, your workouts will be fewer and shorter and you’ll be able to put most of your focus on strength. For example, if you’re able to squat 315 lbs. for a set of 8 at the beginning of your cut, ideally, you should be able to do it once you’re at 10% body fat.
On the other hand, if you try to spread yourself too thin by focusing on many things, you’ll likely lose more strength and muscle while dieting and increase the risk of injuring yourself by overtraining.
How to Track Your Fat Loss Progress
Tracking your fat loss progress is crucial. If you don’t do that, you can’t know if what you’re doing is right or wrong. Without further ado, here are the best ways to track progress:
Your daily weigh-in can fluctuate up or down based on tons of different factors. But if you weigh yourself every morning on an empty stomach and take the weekly average, you’ll have a much clearer picture of what is going on.
For example, on week 3, 4, and 5 of your cut, your body weight weekly averages changed as follows:
- Week 3 average: 186.5 lbs.
- Week 4 average: 185.4 lbs.
- Week 5 average: 184.7 lbs.
But on week 6 and 7, your weekly averages stopped going down:
- Week 6 average: 184.8 lbs.
- Week 7 average: 184.7 lbs.
If your body weight stagnates or slows down for more than two weeks, take it as a sign that you need to change something to keep the fat loss going.
Next to body weight tracking, taking the occasional progress picture is a great way to see visual changes.
We see ourselves in the mirror every day and noticing progress can be difficult. But if you take a weekly set of 3-4 progress photos and compare them over the weeks, you’ll clearly see changes.
But to make progress pictures accurate, you need to take them under the same conditions, using the same poses at (ideally) the same time of the day.
That way, you can most accurately see the changes in your body. It wouldn’t serve you much if you take progress pictures in the evening, after a big dinner one time. Then, the next time during broad daylight before eating anything.
That alone can make a huge difference in your appearance.
3.Performance in the gym
Once you have a good idea of your progress thanks to body weight averages and progress pictures, it’s time to take a look at your performance in the gym.
Whether you’re using a simple notebook or a smartphone app, writing down your numbers and tracking them from week to week is important to make sure that you’re on the right track.
If you’re maintaining or slowly improving your performance while losing fat, that’s great. But if you’re rapidly losing strength, it’s probably a good idea to decrease the caloric deficit a bit.
As we already discussed above, maintaining your strength during a cut is very important, because:
- It indicates that you’re doing a good job at keeping your muscle mass;
- It allows you to jump into the next bulking phase strong and better able to build more muscle mass.
How and When to Make Adjustments to Your Diet for Ongoing Progress
Long-term change in body weight is one of the best ways to track your fat loss progress. But to be able to accurately track your body weight and not be influenced by day to day fluctuations, you should to daily weigh-ins.
Measure your body weight in the morning, on an empty stomach, after going to the bathroom 4 to 7 times per week and calculate the average.
Then, compare week to week and see what the trend is.
Because your metabolism will gradually adapt to the lower calorie intake, you need to see when your body weight stagnates. At that point, you can either reduce your calories by 100-150/day and track for another week or two or introduce (or increase) cardio.
For example, if your fat loss stagnates at 2500 calories/day, you can either drop them to 2350-2400/day or start doing cardio twice a week for 30 minutes.
Each time your fat loss stalls, either increase cardio a bit or decrease caloric intake. That way, you can continue to lose fat efficiently.
And if you’re interested in supplements that can help you along the way, we’ve got you covered. We recommend starting with the following muscle-building essentials:
If your interested in learning more about the how-to’s of building muscle, check out our free articles:
Is your goal for 2018 to achieve a leaner healthy body and get rid of those excess fats in your body? Relax. You are in the right place. This article is meant to take you through step by step on how to start 6 Week Women’s Workout for Fat Loss. Just know you are not alone. Join millions of women across the globe and start a fat-loss plan that guarantees you ultimate results.
The Starting Point: Set Your Goals For Fat-Loss
Before engaging into any weight loss program, you must first set your goals. What is it that you really want to achieve at the end of the plan? Do you want to lose fat, build muscle, improve sport, increase strength, body transformation or simply wish to start a healthy lifestyle? This is where the magic begins. Why? Once you identify your goals, the 6 week women’s work out for fat loss guarantees you achieve whatever you want if you incorporate discipline and determination.
There is power in setting goals. It makes it clear of what the expected outcome is. Drawing the course of achieving such a goal is very simple.
Clear setting of goals enables one to have a clear picture of what is to be achieved. Now, start visualizing what you’ve planned. That mental image created in your mind is very significant in this process. Your body automatically works in coordination of your brains towards achieving the image you have visualized.
This means, as you continue with your daily routine along with a healthy diet, you are on the right track towards achieving your visualized goals.
If you have tried other fat-loss plans that were never successful, don’t lose heart. You are not alone. Here’s the no-fail fat-loss program for you.
Get A Brand-New Body In Just Six Weeks
Get your calendar now and mark six week from today. Your life will never be the same again. At the end of the six weeks, you’ll get a brand new YOU!
Work Out Explanation
This 6 Week Women’s Workout for Fat Loss is an all-inclusive plan that incorporates both cardiovascular and resistance training that helps you build or maintain your muscles. Did you know that you need to keep the muscles that you have? Why? Because the muscle helps in burning calories. Sounds hilarious! Right?
This plan works magic for women who want get rid of unwanted fat, train and maintain their strength levels as they adhere to a satiating diet. No need for starvation. A good diet works wonders and helps burn even more fats.
The Three Simple Elements
As you undertake this 6 week routine, always keep in your mind these three basic elements for a successful fat-loss plan. Hard work, consistent and right attitude is all what you need. Since you’ve now started a routine program, be careful not to break the circuit. If the chart indicates you do a 2o minutes metabolism-booster, do exactly that. If it is time for active stretches or home Tabata, let it be so. Rest when you are required to rest during and after the workouts.
It’s A Balanced Program
The 6 Week Women’s Workout for Fat Loss is a balanced program that incorporates high-intensity interval training along with strength training as well as flexibility and recovery time. The theme here is to help your body to maximize the amount of fat burnt during and after the workout. As a result, you easily achieve the slimmer body at a very healthy rate. This is what every woman is looking for.
A leaner body is a healthy body. Your self-esteem gets higher than before. You will be able to play around with your children at home. Interestingly, you can now fit into that outfit you saw in the shop that made you run crazy. Generally, keeping fit makes you feel good about yourself and you reduce the risks of suffering from various weigh related health issues like obesity, high blood pressure and diabetes.
Flexibility At Its Best
This plan offers you the freedom to adjust your schedule to fit your personal needs. For instance you can choose to rest on Fridays instead of Sundays. If you are a newbie, you can adjust the program to ensure that you go for a schedule you are comfortable working with.
What’s most important is for you to ensure that you carry out your work outs in the same order for you to achieve your goals by the end of the 6 weeks.
Technology has made it easier for you. You can simply download a printable chart for the 6 Week Women’s Workout for Fat Loss. This is where you get to know what is expected from date one to date seven all the way through for the six weeks. You get to know which workout you are carrying out each day, the time duration for each workout and know when to rest. This is a very supportive chart since it helps you organize yourself on time and you get psychologically prepared about what is expected of you every time in the course of the plan.
You’ve Got To Get Out Of Your Comfort Zone
This is true if you are going to get the leaner body you have been dreaming of. Every fat-loss program calls for hard work and consistence whether at the gym, in the bedroom or even in the kitchen.
This affects your eating habits for good. During the 6 weeks plan, you need to go for a nutritional plan that incorporates healthy food. Avoid processed food and junk foods as well. Gradually teach your body to go for low calorie foods to avoid fat build up in your body. If you want to achieve great success even after the 6 Week Women’s Workout for Fat Loss, commit yourself to healthy eating and make it your lifestyle. You’ll never regret!
Remember It’s A Circuit
Once you get started, you are now in a circuit kind of a program. Ensure you don’t break the circuit. Follow your chart keenly for best results. Rest when you are required to rest and do the workouts as indicated in your chart.
Advice For Newbies: What Every Beginner Should Know
If you are planning to start a 6 Week Women’s Workout for Fat Loss for the first time, you need help from health and fitness experts. Before you start off, seek to know which workouts best fit your fat-loss goals. If you have a health challenge, always seek medical advice before engaging into heavy and tasking workouts that might affect your health in one way or the other. Diet is also another key factor to be considered. If you find it challenging to avoid your brownies or a favorite snack, you can be advised accordingly and stick to a healthy diet that you’ll enjoy.
You will be advised to go for a package that is most suitable for you and you’ll definitely achieve the desired goals.
Here’s The Summary For The 6 Week Women’s Workout For Fat Loss
The main goal for this plan is to lose fat, the work out type is usually full body. Training level differs, you can either be an intermediate or other advanced levels depending on whether you’ve been in the plan previously. Remember the program duration is six weeks with four to five days for workout every week. In most cases, the workouts take 45-60 minutes every day. The main equipment needed during this plan is an exercise ball, dumbbells and body weight.
Occasionally, one might be required to take some of the recommended supplements like women multi, fat burner and fish oil during the plan. Your coach will advise you accordingly. Also note that this program is specifically standardized for women.
The main goal for the 6 Week Women’s Workout for Fat Loss is to help you shed excess fat in your body along with muscle building. Muscle building is as important to women as it is for men.
Many women fear intensive workout but. There is an assumption that some workouts and weight lifting is for men. This is not true. There are some recommended workouts specifically for women that pose no health hazard for the female gender. This plan does not introduce you to such workouts immediately. You start with some soft warm ups to prepare your body for workouts. You can choose the interval cardio option of your choice. Workout intensity increases gradually and you won’t easily note the change since your body is getting used to such step by step.
Avoid Stress: Stay Motivated With The 6 Week Women’s Workout For Fat Loss
Here an article around stress and fat loss
Did you know that stress (psychological or mental) leads to fat accumulation in your body especially around the stomach? There are many issues in life that lead to a stressful lifestyle. Since it is not possible to avoid all the circumstances leading to stress, it is a good idea you learn how to manage stress and stay motivated. Don’t give energy to thoughts about things you have no control about.
If you don’t like the way you look in terms of size and shape and could be you’ve tried various fat-loss plans with no success, cool down and love yourself just the way you are. Focus on your goals for the leaner healthy body you want.
Now start the 6 Week Women’s Workout for Fat Loss with a positive attitude, consistency and hard work. It’s that simple! Sooner than later, you’ll find yourself in the very youthful, skinny and healthy body you’ve always dreamed of.
And if you’re interested in supplements that can help you along the way, we’ve got you covered. We recommend starting with the following muscle-building essentials:
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Did you know that a stressful lifestyle can lead to weight gain and undesirable body shape? Interestingly, not many people know this. It is quite evident that when one attempts to keenly follow a weight loss program without success, there is lack of motivation. This lack of motivation often leads to stress. If you really wish to look skinny and healthy, you need to stay motivated in the course of your fat-loss plan.
Starting and maintaining a fat-loss program is not a very simple exercise while without motivation. You need to keep moving and stay dedicated to the program until you achieve the required results. It calls for patience and good faith. Believe in yourself and start seeing yourself in that body shape and size you’ve always admired.
If you can only avoid stress, maintaining a healthy weight-loss plan assures you of results you’ll forever remain proud of.
What Are The Common Causes Of Stress?
Almost every person is going through a stressful circumstances every day. For instance, it could be a tight job schedule and failure to meet deadlines, an unhealthy relationship, marital issues, unpaid bills, medical complications, upcoming examinations, insecurity or literally any issue that is disturbing ones mental tranquility.
What Are The Effects Of Stress To Your Body?
This is a very common question. Scientific research shows that when one is stressed, the body feels threatened and enters a ‘fight or flight’ mode. As a result, a hormone called cortisol is produced in the adrenal glands. This is a stress response mechanism.
Immediately you become psychologically or mentally stressed, a message is automatically sent by your brains causing the hypothalamus through the blood signaling the adrenal glands to produce cortisol.
As much as cortisol is considered as a beneficial hormone since it helps our body overcome everyday threats, overproduction of the same caused by a stressful lifestyle causes some undesirable effects to our bodies.
As a result, when our bodies are exposed to frequent fight or flight mode, there is fat mobilization. Excess fat produced is redeposited in the fat tissue around the stomach.
It is quite demotivating failing to achieve your fat-loss goals after adhering to a healthy eating habit, doing regular workouts and having sufficient sleep and rest. The feeling of having an unhealthy body and not being in the body size and shape you’ve always admired is stressing. This stress leads to fat building up in the body. This cycle keeps repeating itself over and over again. This can lead to other health threatening conditions in future. So, managing stress will do you more good.
What’s The Secret?
In the world today, it is impossible to avoid stress in our daily lives. The best thing we can do is learn how to manage stress. This is the key towards living a healthy lifestyle.
Now that you have learnt that life’s challenges is part of our everyday life and growth, we have to learn how to manage stress. This is very important and a lot of emphasis should be placed on stress management.
The current economical and lifestyle global changes poses a threat to almost everyone and indeed many people are living very stressful lifestyles. If you allow stress to overwhelm you, life becomes of less meaning to you. That’s why we find many people claiming their own lives or they end up into mental cases.
To avoid suffering from lifestyle diseases and being obese, learn to accept things as they come and stay sober to manage your own life. If you are already struggling with unwanted fats in your body and your body is not in the right shape as you so desire, keep off stress.
Now you are able to be at peace with yourself and it becomes easy for you to set realistic goals and plan how you want your life to be. Be patient and take gradual steps towards achieving a healthy leaner body.
It’s disturbing you? Let it go!
One of the best thing one can ever do is to learn to let go of things that are out of our control. If you are faced with a challenge that there’s nothing you can do about it, teach yourself to allow it to just go without giving it any energy. Just let it go! Wait for another opportunity and you’ll make it in the right time.
Self-love: be proud of who you are today
Another important point is to accept yourself and appreciate yourself just the way you are. Avoid comparing yourself with other people. Walk at your own pace and live your life. With this in mind, you will be at peace with yourself and other people as well and therefore reduce stress in life.
Yes its true you might be looking so huge and in bad shape today, don’t hate yourself. Don’t compare yourself with others. Always believe in yourself and start seeing yourself in your dream size and shape and one day, sooner than you expect, you’ll find yourself there.
Here, a self-talk works magic. Tell yourself every morning that you look great, you are healthy, your body figure looks perfect, and you are admirable and so on.
With such a healthy culture, you will find yourself there! In that perfect shape and figure. There is power in your confession.
Look yourself in the mirror every day and just admire yourself right the way you are. As you confess positive things in your life, you start a quick journey towards the realization of what you say of yourself.
Discipline matters: you must set your goals
Setting your goals is a powerful mechanism towards achieving your desired weight, shape and size. Develop a healthy eating lifestyle. Avoid junk and processed food for a healthy body. This does not mean you cannot grab your favorite brownies once in a while! It won’t do you any harm.
A well balanced diet is key towards a healthy body. Just eat less. This does not mean starving in hunger. No. you don’t need to make yourself suffer going without meals with the aim of shedding those unwanted fats in your body.
Even if you like snacking like nothing else, you can train yourself to start eating healthy food. Women mostly suffer from this since majority go for sugary and tasty foods which in most cases are not healthy recipes.
The Key Here Is, Give Yourself Time
Don’t get stressed now that you’ve skipped your healthy diet for a day or two and you’re fearing that your weight will shoot again. Relax and go back to your healthy eating plan.
Be patient with yourself. Give your body time to adjust to the new diet and daily workouts. With time, you’ll get used and things will be easy for you.
Regular exercise and workout is good. Partner with a weight-loss professional. Share with him your health and fitness goals and get reliable guidelines on proper exercise and workout that best suits you to help you shed off excess fats in your body.
Circle yourself with people who believe in you
Don’t hang around with negative people. Those that always see faults in you and they never complement you for your achievements.
If your fitness coach does not believe in you that you can achieve your desired size and shape, think about it again. You need to get a trainer and a team of people who will challenge you and help you get out of your comfort zone. A coach that helps you go beyond your limit during workouts can really help you burn the excess fat in your body.
Enjoy sufficient rest and sleep.
4 Stress reducing strategies to help you lose more weight
If you really want to get your weight under your control, here are some proven stress reducing strategies for you. It has been scientifically proven that stress causes the body to accumulate more fat. The effects of stress also make the body experiences low fat metabolism.
Resolving stress situations is the key towards living a balanced life. Seek to find out what’s stealing your joy and inner peace.
Make it a habit to walking away from any stressing situation. Any time you feel overwhelmed by a situation, take a 20 minutes’ walk away and you get a bit relieved.
Keep a smile on your face and laugh often. This works magic. Your facial muscles get relieved and you will definitely feel better.
The power of sharing your concerns is immeasurable. Speak out and share your feelings with another person as this helps ease the burden and you become less stressed. This is a very healthy way of getting rid of stress related diseases like high blood pressure. The moment you speak out, you open a channel for healing. Again, it is good you identify the right people who can listen to you and help you through whatever issue you are struggling with. This could be a counsellor or family member you can confide with.
Once you adhere to the above proven strategies for dealing with stress for better fat loss, your life will never remain the same again. You will be able to overcome any stressing situation that comes along your way.
Now get back your youthful healthy body
In addition to this, you will manage to maintain your youthful, healthy body than ever before. By this, you achieve a balanced life enhancing your productivity in every aspect of your life. You now start enjoying good relationships since your self-esteem is now higher than it was before. This increases your self-worth and life becomes enjoyable.
All There Is To Know About Training, Diet, and Supplementation
Most people do not realize that there is a big difference between the effects of exercise and dieting on both sexes. Some of these differences are biological while others are behavioral and tend to give men the upper hand when it comes down to weight loss. However, this does not mean that losing weight is easier for the male species. Men still have to exert the same amount of effort as women do, with respect to their body goals.
Losing weight requires effort and persistence. However, some experts have unearthed a number of issues regarding weight loss and gender. The path to managing your weight can be grueling and laden with many frustrating diets along the way, but it does not have to be this way. It can be a beautiful and transformative process if you just follow the dieting and healthy workout tips below. This insightful read will help women understand their fitness journey and make it easier and more effective.
A. The Theme of Training
When it comes to training, most people apply a holistic approach. The holistic approach involves using exercise plans holistically regardless of the surrounding factors such as weight goals, gender, and even the health history, among others. People need to realize that training requires guidance and planning in order to meet the estimated goals, especially with respect to gender. Men and women have different fitness needs, thus they both require different exercises to meet the same needs. The following is a short guide that will help you understand why a woman’s training process needs to be different and why.
This relates to muscle development and metabolism. The muscle composition in men is more formed in comparison to that of women. The process of burning calories gives males an upper hand, in that their muscles aid them in burning more fat in comparison to women. In addition to this, men have a high metabolism rate in comparison to women. Some studies show that their metabolism rate is between three and ten percent higher than that of women (3-10%).
Consequently, in gyms, women tend to lift lightweight in comparison to men for fear of developing bulky physiques. On the other hand, men keep developing their muscles and their metabolism. This behavior puts women in a disadvantaged position as men get faster results from their efforts. Most women focus on cardio and lightweights making them lose weight at a slow rate in comparison to their counterparts.
2. Food and Nutrition
Some studies show that women tend to consume high-calorie foods in comparison to men. High-calorie foodstuffs include pies, cinnamon buns, cakes, sweets, chocolate, pizza, and sodas, among others. There is higher activity in the areas of the brain that control and manage the drive to eat, in women.
Other studies show that after strenuous workouts and activities women tend to have an increase in the ghrelin hormone and a decrease in the leptin hormone.
- The Leptin hormone controls the intake of food by notifying the brain that the body has had enough.
- On the other hand, the ghrelin hormone notifies the brain that the person is hungry or craving a particular food.
Men are lucky enough not to experience these hormonal changes after strenuous activities and workouts, which put women at more risk of gaining weight due to post-workout eating.
Women tend to eat more as a way of maintaining their fertility. Calories play a big role in maintaining some hormonal processes in the female body such as ovulation.
3. Change in environment
When women are in relationships, they tend to gain weight. This is because the woman’s body is trying to mirror that of her partner, especially with respect to food consumption. This leads to weight gain as the woman’s body cannot handle as much food as the male body can. In addition to this, women tend to consume more food when they experience some emotional changes. This is not the case for men.
Ten Effective Workout tips for women
1. Snack smart
Also known as grazing, it is highly recommended in satisfying cravings in the course of the day- with healthy options of course so that you do not end up binging on junk foods later. Opt for snacks that are packed with protein and are filling. Examples could be fruit, nuts or edamame. Include fruit into your menu twice a day as it is mostly water, has lots of healthy fiber and good carbohydrates and has no fat meaning it will fill you up accordingly.
2. Avoid eating in front of the TV
Studies indicate that eating your dinner in front of the TV can make you take in up to 40 percent more calories than you would, normally. The same also goes for any other distracting activity such as driving or texting. Instead, try to ensure every meal is served on a plate and sit down to do eat even if you are on your own.
3. Train at least three times a week
Fitness and weight loss go hand in hand and if you are looking to experience both, training is essential. Start small and build up your routine gradually. Do squats, lunges and push-ups to build muscle and maintain it. Having more muscle boosts your metabolism so that you can burn calories even as you proceed with your day. If you find it difficult to do so by yourself or lack the motivation, hire a personal trainer to help you keep track of your fitness goals and go about your training properly.
4. Eat a sizeable but balanced breakfast
This includes protein, carbohydrates and healthy fats to steady your blood sugar and keep hunger pangs at bay so you do not binge eat at lunch. Try whole-wheat toast with turkey bacon and top it off with egg whites.
5. Sleep for longer
Try getting to bed 30 minutes earlier and waking up in the morning 30 minutes later than you typically would. This will help you make better meal choices according to researchers. When you are well rested, you will be less susceptible to snacking because of stress or fatigue.
6. Watch the alcohol
Those delicious cocktails we know and love are packed with calories, which do nothing to satisfy your appetite or thirst. Treat yourself on special occasions or weekends and opt for vodka and soda, light beer or a glass of wine all of which have roughly 100 calories in every serving.
7. Weight training
As we age, the mass of our muscles reduces by about fifty percent (50%). This puts us at high risk of packing on pounds after each meal since their metabolism rate reduces. This means that it is necessary for everyone to subscribe to a fitness routine that includes weight training. Most women are not accustomed to it since they associate it with masculinity. This is a misconception. Weight training is beneficial to women who want to tone their body or shed some weight. Even on the days that you cannot access the gym facilities, it is essential that you engage in weight training to help you increase the mass of your muscle to increase your rate of metabolism.
8. Hormonal imbalance
It is essential that you go for frequent hormonal checks from a medic. Hormonal changes can cause the body to store fat. The adrenal and thyroid glands have difficulties with regulating their production of hormones; this could be due to a number of reasons such as ageing and even high-stress levels. Constant checks will make sure that you receive treatment that will regulate the production of hormones in the body and aid in weight loss. Hormones are responsible for the reduction in glucose levels, which result in weight loss especially for belly fat.
9. Applying stress to the joints
Due to prolonged inactivity, joints tend to become stiffer and soar. Therefore, take this into consideration as you workout. It is necessary that you engage in activities that are easy on the joints, for example, training in a pool. Water activities help to increase motion range. Excess stress on the joints leads to fatigue, lack of motivation, aches, and pains, which reduce the chances of losing weight significantly. In addition to this, water resistance helps in building up more muscle and reducing the calorie content in the body. Other activities that you could try apart from those done in the pool are yoga, cycling, dancing, and even kayaking, among others.
10. Motivation and effort
You could subscribe to a group class or a dance class. This will help you sustain your motivation. It will give you a sense of support that will prevent you from quitting. In addition to this, working out as a group could help you find an accountability partner who will help you achieve the best.
The Theme of Dieting
Are you a female weight trainer? How is your diet regimen? Is it similar to that of your male counterparts? If it is, then you have subscribed to the wrong diet. By the virtue of you being a female, you have different nutrition needs from that of the male species. This means that if you aim to weight train then your body has different needs in comparison to that of the males. A female specific diet will improve your health, energy levels, the rate of fat loss, and your overall results as you weight train.
The female body needs a female-specific diet because of the natural physical difference that it has from the males. The differences include:
- Muscle mass
- Sensitivity to insulin
- Rate of burning fat
- Hormones and their levels
- Structure of the body
- Metabolism rate
- Physiological differences
Studies show that women need more fat in their diet especially when they are exercising. Most women end up reducing their fat intake for purpose of losing or maintaining weight. This has adverse effects on the general health of a woman, as you will see below. This read will concentrate on the need and importance of increasing your fat intake as a woman. This is because most women tend to exclude for purposes of weight loss and weight maintenance.
Benefits of a Higher Fat Diet for Female Weight Trainers
When men exercise, they have a lower rate of burning fat in comparison to women since their body uses more carbohydrates. This means that women burn fatter in comparison to men when exercising. The reasons behind this high rate of fat oxidation are:
- Higher body fat percentage, meaning that they have more fat to burn in comparison to men. The fat acts as a fuel to aid in performing daily tasks and exercises.
- They have more intracellular fat in comparison to men. Intracellular fat is the fat present in the muscle cells of the body.
- They are more sensitive to the epinephrine hormone effects.
- They have higher estrogen levels, while men have higher testosterone levels.
This sheds light on the fact that the female body is engineered to withstand long periods without carbohydrate intake, and is better at maintaining their fat levels than men are. Thus, a higher fat diet proves to be more beneficial to the female species, and the reduction in carbohydrate intake reduces the calorie level present in the body.
Weight training for women does not necessarily mean that their physique will resemble that of the male. It just means that the woman will have more body composition, strength, and will keep burning calories even when they are not working out. The following are benefits of having a female-engineered diet.
1. Increases the quality of performance when exercising or going about normal tasks
A good diet for a woman should have a fat amount of between twenty to thirty percent. This fat amount gives the woman’s body enough energy to perform during exercising and other daily tasks. Studies show that women who subscribe to this diet have a higher calorie-burning rate and have a leaner physique in comparison to those who do not. They are more likely to complete their bench presses because of the increased body strength and energy.
2. Satiety and controlled cravings and hunger rate
Are you a female seeking to lose weight through a fitness regimen significantly? If you are, then the secret is incorporating more fat into your diet. Most beginners find it extremely tough to maintain their diet and often end up relapsing. A diet rich in fat provides the consumer with a satiating feeling that reduces the chances of succumbing to cravings and high-calorie snacks. This provides the average woman with a chance to maintain their body weight as they engage in weight training.
3. Improvement in the body’s sensitivity to insulin
Insulin helps in the regulation of fat levels in the body. Thus, when the body is sensitive to insulin then it will maintain its rate of fat loss and general health. Most women have high insulin levels in the body because of the increased amount of fat in the body in comparison to men. Thus, the increased consumption of fat will not affect any of the general body processes.
In addition to this, insulin helps in the metabolism of carbohydrates. This means that increasing the intake of fat will help you manage the carbohydrate levels in your boy. Thus, the female body is well engineered to handle a substantially high intake of both fat and carbohydrates. This means that women do not necessarily have to single out carbohydrates from their diets. Mixing fats and carbohydrates boosts the energy and endurance level of the body. This will help the female to sustain the strenuous weight training exercises for a longer period. This mixture is called “carb cycling”. Currently, more women are learning and beginning to appreciate it in their fitness regimens.
From the aforementioned details, you can gauge your diet and tweak it to incorporate higher amounts of both carbohydrate and fat. This does not mean that all women should subscribe to a similar diet. It is advisable that you seek the help of your dietician to help you customize your diet with respect to the following factors:
- Lean body mass
- Body size
These three factors will help you predict your resting metabolic rate. The resting metabolic rate will affect how you choose to balance the nutrients in your diet. Therefore, you are at a disadvantage if you simply “googled” for a diet on the internet or are sharing the same diet with your spouse or other male friends. The female body has very different needs from the male one. The female diet should address the following needs:
- Women have less glycogen storage space in their body. This means that even though the insulin resistance helps them manage their carbohydrate levels, they still need to decrease their intake.
- The protein dosage per mal should be minimal. It should be sufficient to boost the Muscle Protein Synthesis of the body.
- Women require less calorie intake. This is evident from their significantly low resting metabolic rate, which has been proved by studies to be between twenty and forty percent less in comparison to men.
The Theme of Supplementation
Supplements can provide some extra assistance with respect to maintaining lean mass and burning fat. They should be used in line with a good diet and training. Supplements should not be used as substitutes for a good diet. They should supplement the already existing healthy diet in order to maintain a healthy lifestyle. Make sure to consult your doctor or dietician. Self-prescribing supplements could become dangerous if a person ingests too much. The following are some of the supplements that are more beneficial to the female body.
- Whey Protein – This supplement is primarily characterized by its ability to digest faster once it enters the body. This is beneficial to the boy since some proteins tend to digest slower during some periods in the day. Other than this, it aids in boosting blood flow to muscles during workouts. This means that the muscles receive an ample amount of nutrients, oxygen, and hormones.
- N.O. Boosters – It boosts the nitric oxide levels in the blood. This is most beneficial to people who have thick blood vessels that inhibit enough blood flow. The supplement helps to increase the diameter of the vessels. This allows the vessels to carry enough blood to various boy parts. It helps boost your energy levels during workouts. It is beneficial for weight trainers and women who aim at losing weight.
- Caffeine – This popular stimulant not only boosts focus, it has been proved to help with respect to boosting muscle strength, aiding fat loss and intensity. Research shows that caffeine works better when ingested alongside green tea extract. It boosts muscle strength by increasing the amount of fat released by the body’s fat cells. The green tea extract increases metabolism, which plays a big part in helping the body burn fat. This means that you can increase your training experience with this combination.
- Fish oil – It contains two major omega-3 fatty acids. The fatty acids include docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Generally, fish oil improves health. Nevertheless, it also boosts fat burning by stimulating the genes that support this process. You can never go wrong with incorporating this supplement into your fitness regimen.
- Casein Protein – Both casein and whey proteins come from the same source. However, they are very different. This protein digests slower. This means that it can be sued to nourish the body with amino acids over a span of time. It is extremely beneficial for women who have busy schedules a might miss a meal or two during the day. It aids in muscle build up, especially if ingested at night just before you sleep.
This guide has highlighted some of the tips and products that you should use to nourish your body as a woman. Hopefully, more women will use and stop holistically approaching a healthy lifestyle through applying tips that are specifically satisfying the male body.
And if you’re interested in supplements that can help you along the way, we’ve got you covered. We recommend starting with the following muscle-building essentials:
If your interested in learning more about the how-to’s For Women, check out our free articles: