Day 4

Here we are again, to look what have we done last week and what other things we will do in future to lose fat. In the last post I have talked about the three things you should keep in mind to keep your fat level in control. Here we will look into these on by one.

1. Amount of calorie you consume daily

Most of the time when we think of shredding weight, we start by dropping calorie level intake. Dropping too much of calories at a time will cause a disaster; it will slow down your metabolism and can have reverse effects.  Please remember the concept of law of diminishing returns. There is a limit of every thing, after which there are negatives for the same.

The goal for calorie reduction should be in phases. Ex.

Suppose your calorie intake is 2500 per day 

Week 1 reduce your calorie intake by 100 per day. 
Week 2 increase your cardio workout to burn extra calories. 
Week 3 further reduce your calorie intake by 200 per day. 
Week 4 increase the intensity of workout to burn out some more extra calories.

Always remember Slow and steady wins the race.

       2.  Amount of cardio you are doing

There are instances when there is no change in the weight no matter how hard are you doing the workout. In this type of situation you should switch to these modes:

·      Low intensity cardio

·      High intensity cardio

Low intensity refers to constantly walking on the treadmill, without losing much glycogen stored in your liver.  This type of workout is best for someone who is on low calorie diet; this will deplete less glycogen levels as compared to high intensity cardio.

On the other hand high intensity cardio involves interval training. People in this can choose to cardio on cycle then treadmill, elliptical, cross trainer etc. The results of high intensity are larger as compared to low. Reason being high intensity creates a post need of oxygen so this increases the net calorie burn post workout.

  

3. Weight training

Only cardio is not necessary for fat lose. Proper weight training should also be the part of it. One should train heavy while dieting. This not only increases your muscle strength but also its flexibility.

A proper heavy weight training schedule will be posted in the next post.