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You are not going to lose fat just because you want to, you need to eat well, work hard on exercise issues and make better decisions in your day to day, but it is not impossible and the process becomes easier when you follow the recommendations of the experts.
For GQ Mexico
One of the reasons most people decide to start exercising and eating healthier is to get in shape, to change what they don’t like regarding their body, and to gain muscle and definition throughout their entire body, but many They forget that all this is a long process and that to see results you have to have a combination of essential elements.
The first thing to know is that having a high percentage of fat can be dangerous and can lead to many diseases, but losing too much is also problematic, and in the case of men it is recommended that they do not drop more than 5% (although for that you would have to be a high performance athlete), this to avoid vitamin deficiencies, damage to the nervous system and other problems. This is something that you should take into account before starting the process of losing fat.
The important thing here is that there is a correct way to lose a few pounds of fat, and science has recommended some methods that can help you and will prevent you from losing muscle while doing it.
Strength training (weights)
Many have the belief that weights are just for bulking up muscles, but that’s not exactly the case. Performing strength training will not only help you develop endurance, strength and a better condition, but you will, as you build muscle and it burns more calories to function, you will also be able, you will also be able to lose weight and reduce the percentage of fat.
HIIT
Short, high intensity workouts have been shown to be very effective when it comes to getting fit and burning fat, and they even burn more than longer cardio sessions. A study published in the National Library of Medicine says that HIIT burns up to 30% more calories than other forms of cardio, plus it takes less time to complete a full exercise.
Don’t eliminate cardio
According to a study called Effects of a High vs Moderate Volume of Aerobic Exercise on Adiposity Outcomes in Postmenopausal Women: A Randomized Clinical Trial, performing 20 to 40 minutes of moderate cardio (such as walking, running, dancing, or boxing) helps improve your metabolism and reduce visceral fat.
Sleep better
Many studies have shown that if you do not sleep well, your weight suffers the consequences, you can even end up eating more, increasing cravings for unhealthy things and increasing the percentage of fat, this is why it is essential to have enough hours of sleep each night .
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