A high percentage of body fat doesn’t just spoil the figure. It is also a health risk, especially if the bacon collects on the stomach. With a targeted nutrition and sports program, the adipose tissue can be exchanged for muscles and body fat reduced.
- Everybody is made up partly of adipose tissue. The proportion fluctuates considerably.
- Low-calorie diets go to the unpleasant body fat, but also to the desired muscles.
- A skillful combination of nutrients plus sport reduces body fat and helps to look good.
There is a portion of fat in everybody. The pads protect against pressure on the buttocks or even in the sole of the foot, provide insulation under the skin for warmth in the body and serve as energy storage. If we consume more calories than we need, the fat cells in the subcutaneous tissue and in the abdomen constantly fill up. This leads to an unhealthy high body fat percentage and unsightly buffing.
Abdominal fat is particularly dangerous. This so-called visceral fat represents a risk factor for diabetes and cardiovascular diseases. So reducing body fat has not only visual reasons but also health reasons.
Reduce body fat: How much body fat is normal?
Even the thinnest model and the most trained athlete have body fat. However, the proportion of total weight is hardly more than 10 percent. In the average man, the body fat percentage should be around 15-20 percent. Women are naturally better padded, 25-30 percent of body fat is considered normal. The percentage of healthy body fat is dependent on gender and age. The tolerance range for fat content increases with age. However, if it is above that, it is time to reduce body fat.
Step 1: Find out your body fat percentage
If you want to lose body fat in a targeted manner, you first need to know what the percentage is. Knowing your body weight (or BMI) only does not reveal the fat percentage. Slender people too may have a comparatively massive amount of body fat.
Step 2: Lower the daily calorie ratio
In order for the body to attack fat reserves, a calorie deficit of at least 500 kilocalories per day is necessary. The decrease will depend on a person’s daily total turnover. However, the change must not be so major that the fat burning capacity changes to a poor flame. Then not only does body fat loss stop, but valuable muscle mass is also lost.
Step 3: Combine the foods so that only the body fat is on the collar
The selected foods should have high nutrient and low energy factors: vegetables and fruits, lean meat, fish, dairy products, and eggs. Choose food products that are unprocessed as much as possible.
The eating plan for a successful body fat reduction must not only be calorie-conscious. It is important to put together the food according to the “low carb” principle: more protein, fewer carbohydrates.
Step 4: Establish a sports program that replaces fat with muscle
Where there is muscle, body fat has no place. Because they need a lot of energy, they, in turn, contribute to fat consumption. Strength training is suitable for building muscle. However, endurance training is required for fat loss. High-Intensity Interval Training, HIIT for short, is currently very popular. It is about short, intense, repetitive loads, which require both muscles and the cardiovascular system and allow the fat to melt faster than traditional endurance training.
Strength training has the highest afterburn effect and is, therefore, together with the HIIT training, the most effective form of fat burning. It should definitely be three sports units of 45 to 60 minutes per week.
5. Record success
Those who reduce body fat lose weight. In the beginning, the weight drops quickly. Later, the body gets used to the savings program, the metabolism rate drops and fewer calories are burned. Those who then neglect the training and afford food sins bring the fat loss to an early stop.
Follow these five steps above and a daily dose of Anabolic Supplements (check out swfas) and you are on your way to a leaner, fitter, and healthier you.