There is a huge difference between losing weight and elimination of fat.
When we say weight loss we mean less kilograms on the scale 🙂 This represents an overall body. On the other hand, losing fat means reducing the amount of fat accumulated in the body. So, if 25% fat decrease of 20%, you’ve lost 5% of adipose tissue. Well this is already cause for celebration.
This can be achieved by proper diet and proper training. As a result of these activities you will receive an improved overall physical readiness, more power, better performance, delayed aging and reduced risk of disease.
WHAT DO I DO WRONG?
Cardio exercises every day
Instead of daily cardio workouts, exercise at intervals. Interval training involves a series of exercises of low intensity , among which you must take a break. Periods of high intensity usually anaerobic exercise, while exercising low intensity to recover the body. These exercises burn more calories in the same span of time, stimulate the loss of fat mass, as well as a positive influence on metabolism boosting fat burning and exercise.
Wrong cheat nutrition
Cheating is wrong, until you do it properly. During a deficit of calories, levels of the hormone leptin in the body decreases and it needs to be improved. Leptin is a hormone that controls weight loss and fight starvation. To restore the level of leptin from time to time need a meal rich in carbohydrates. The key in that sentence is “rich in carbohydrates” and not “rich in fat”. Foods rich in carbohydrates and fat will send nutrients in your fat cells and ruin your progress.
Not getting enough protein
Reduced protein intake will slow the loss of fat because your body actually burns more calories when processed protein than any other macronutrient.
Proteins also make you feel full and maintain muscle mass. Many researches show that a diet rich in protein improves body tone, markers of cholesterol and insulin levels better than diet with moderate amounts of proteins. For every kilogram of body weight per day enter 2 grams protein.
Do you become stronger
Stop undone exercise with weights when trying to reduce fat. During the calorie deficit your body tends to reduce muscle.
More muscle means an improved metabolism, which increases the number of calories that you burn during the day. The best way to prevent this is to start exercising hard. When you exercise, focus combat loss of muscle mass as it would use smaller or heavier weights.
Are exposed to too much stress
Mental and physical stress limits the loss of fat because it shows the level of the hormone cortisol. High levels of cortisol secretion hinder testosterone, which is responsible for building muscle, leading to increased fat (particularly in the abdomen), and even weakening of the bones. Take the time to relax during the day with activities such as yoga, stretching and breathing exercises. Also, take at least one day a week in which no practice in order to prevent excessive load on the body, which can also lead to the production of cortisol.