This article is about my 4 hard & fast rules which can help you lose body fat levels quickly. So if you’ve got problems with belly fat, fat around the thighs, your butt, or underarms, then this article is certainly up your street.
Rule 1 (Employ multi joint exercises): When exercising, make sure that you incorporate multi joint exercises into your routine. That’s purely because multi joint exercises work on multiple muscle groups together and this increases calorie-expenditure.
Exercises like squats, clean press, number swing, and number snatch are all examples of multi joint exercises.
Stop doing exercises like crunches and side bench and replace them with multi joint exercises which will really help you reduce your body fat levels.
Rule 2 (Eat smaller portions): Make sure that you eat in smaller quantities and frequently throughout the day. When you eat in smaller quantities, the chances of food turning into body fat greatly diminish.
Let me explain something to you…let’s assume that your calorie requirement right now is 300 calories but what you end up eating is close to 1000.
Now take the extra 700 calories… they will end up going into your body and storing as fat.
This is precisely why you should try to eat smaller portions.
Also remember that when you eat food, your body has to put in an extra effort to break it down, so that means if you eat 3 times a day your body has to put an effort 3 times a day to break it down but when you eat 7 times a day your body has to put in extra effort 7 times to break it down. That’s why you should try eating in smaller quantities and frequently throughout the day.
Rule 3 (Get in plenty of protein): Make sure that you consume adequate amounts of protein.
Protein helps you build muscle and the more muscle you have, the faster your metabolic rate becomes, which in turn will help you to reduce your body fat or body weight.
It’s very important that you consume a good amount of protein and this could be from chicken, milk, oats, almonds, nuts, fish, egg whites, soya, low fat yoghurts, or even protein shakes for that matter.
That’s why you should try to consume, I would say about 1 to 1.5 grams of protein per kg of your body weight.
These requirements can go even higher especially for somebody who is exercising regularly.
Rule 4 (Cut out crappy foods): Make sure that you leave out all processed foods completely. That means no more chocolates, pastas, pizzas, burgers, sugar, and white flour. Taking certain foods away from your diet sounds more daunting than it actually is. It’s okay to give into cravings every now and then, provided you don’t give up altogether.
I should emphasize that processed food is one of the biggest reasons why so many people find they have accumulated a lot of body fat.