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Best way to lose weight
Forget the long minutes spent on the treadmill, the step or the stationary bike cycling at the same pace. This type of low-intensity and sometimes boring cardio workout is now outdated.Scientific studies have been showing for years that high-intensity interval training is the most effective training method to boost metabolism and increase fat burn rate (*1), (*2), (*3), (*4).
With that being said, you should look to increase the intensity of your workouts in order to burn fat faster. Do more circuit workouts and reduce your rest pauses between sets. This will force your body to spend more oxygen and energy to complete the workouts. Your metabolism will remain high for many hours after your gym session is over.
Make sure you give your body enough rest time. Although the high-intensity training method can be great to increase energy expenditure, it also requires more recovery time.Don't go high-intensity every day. Instead, alternate between intense workouts and less strenuous exercises to prevent overtraining.
Weight loss diet
Diet is, along with training, extremely important to any effective weight loss program. Actually,muscle definition has more to do with the work done in the kitchen than with the work done in the gym.
If you want to get rid of the fat that is hiding your muscles, you must re-educate your dietary habits. Limit your overall carb intake and severely reduce the intake of simple carbohydrates. These types of carbohydrates cause a rapid increase in blood glucose levels and will eventually end up being stored as fat if they aren't promptly used for fuel.
Develop the good habit of reading the nutritional information provided on all product labels.Put sugar-rich foods back on the shelves and pick up low glycemic index foods instead. Get friendly with oats, whole seeds, sweet potato, brown rice and beans.
Don't despise fat. It's extremely important for a multiplicity of processes within the body such as cardiovascular maintenance and hormone production. Fat can also be used by the body to fuel itself. So, next time you pass by the nuts shelf, throw some into your trolley. Other sources of healthy fats include avocado, fatty fish, eggs and whole seeds.
Last but not least, have enough protein to prevent losing muscle mass while you're on this restrictive diet plan. Aim to consume 2 grams of protein per kg of body weight. Make room for beef, lamb, turkey, chicken, tuna, salmon,shad, skimmed milk, greek yogurt and eggs.