Switch up your routine every four to six weeks. Your body adapts to any repetitive activity more quickly than you probably think, so the longer you use the same routine, the less weight loss will happen, and the more likely you are to get stuck in a plateau and limit the changes you can make to your body.
Train at an intensity level that allows your body to rely more on stored fat than sugars. Exercising at an optimal heart rate zone will give you better results. Go to the Calculators section to find out your specific optimal target heart rate training zone.
Don’t snack after your last meal of the day, and try not to eat your last meal any later than 7p.m. Additionally, aim to make protein and carb sources with lots of fiber the main parts of your last major meal for the day.
Drink lots of water. You probably hear this a lot, but it cannot be stated enough. Staying hydrated will help with your diet by keeping you fuller for longer. And it helps with your exercise routine by topping up water stores that you will lose through perspiration and breathing at a higher rate as you work out.
Fast Fat Facts:
- The specialized fat-storing cells in the body are called adipocytes. These cells are designed to store ample energy and can readily take up seemingly unlimited amounts of fat. The more fat they store, the larger these cells get. Cells in adipose tissue are generally the largest in the body because of this ability to store high levels of fat. So the more calories you take in that get converted to fat, the bigger these cells will continue to grow . . . and grow. How’s that for motivation to cut your calorie intake?
- Fat is the nutrient with the highest amount of calories per gram (fat has 9 cal/g, alcohol has 7 cal/g, and carbs and protein have the lowest amounts at 4 cal/g).
- You can cut fat from your diet but still become fatter by eating too many carbs, proteins or other sources of calories. The key is to monitor your overall calorie intake, not just how much fat you eat.