Permanent Weight Loss Without Dieting

Without a Strict Diet, How To Lose Weight And Keep It Off Forever

Have you ever overheard a buddy remark, "I'm on a diet?" Your pal would then lose weight for a short period of time before putting it all back on.

I'm sure you've heard someone claim, "Cardio is the best for weight loss." This individual would then pound the treadmill religiously, but the results would be excruciatingly sluggish. He eventually loses up and regains all of the weight he had lost, sometimes even adding a few more pounds!

So you thought you'd finally cracked the code to long-term weight loss? You followed a rigorous diet and exercised to your heart's content. You lost a lot of weight in a short period of time. When you look in the mirror in your birthday suit, though, something seems off. Yes, you've dropped weight, but your body shape isn't quite as attractive as you'd like it to be. Then, all of a sudden, you reach a stalemate.

Your weight refuses to decrease any further, no matter how strict your diet and aerobic activities are. Then, horrors of horrors, you begin to gain some weight! You get disillusioned as a result of the unsatisfying program, and you begin to want 'guilt food' more frequently, causing your weight to rise once again. You blame your terrible genes for the program's failure. Why?

This is why. First and foremost, consider the title of this paper. It is to "Fight Off Fats" rather than "Lose Weight." My argument is that just reducing weight will result in the loss of muscular mass. You will lose body tone if you lose muscle, and your metabolic rate for burning calories will slow down as a result. As a result, you must grow muscle while shedding fat. Because muscles are heavier than fats, you may gain weight.

To lose weight and keep it off for good, you must mix healthy eating habits with aerobic activities and weight lifting to develop muscle. Even if you don't do anything, every kilogram of muscle you get burns an additional 70-100 calories every day. Can you fathom the advantages of gaining 5 kg of muscle? Even if you just sit around and do nothing, you'll burn an extra 350 to 500 calories every day. 

Every day, you'll be eating a Big Mac! To further explain my thesis, 1 kg equals roughly 7,700 calories, therefore if you burn 500 calories each day due to your increased muscles, you'll lose about 1 kg every two weeks due to your faster metabolism!

You'll also seem to be fit, healthy, and toned! Is it any wonder that bodybuilders eat so much but don't gain weight as quickly as other people?

Everyone understands that doing a lot of cardio and sticking to a tight diet can lead you to lose muscle mass as well as fat. So, while you will drop some weight at first, you will appear to be a smaller version of yourself with a little muscular tone. Isn't that what we want?

As a result, as your muscles deteriorate, your metabolism slows. Furthermore, as a result of your rigorous diet, your body will begin to save fats and 'eat' your muscles for energy. Then you'll reach a snag, and no matter what you do, you'll be unable to lose any more weight, and your fat levels will begin to creep back up. In a nutshell, this is the 'yo-yo' dieting effect we've all heard about.

It is simple to lose weight. Also, note that I used the word simple rather than 'easy.' My instructions will be simple to follow, but putting them into action will need dedication and discipline on your part. It's a lifestyle shift that will help you lose weight for good, and you'll be pleased you did since you'll adjust to the adjustments in only a few weeks. It will become a habit for you by then, especially because you will be rewarded with a fitter, healthier, and hunkier you, as well as a glowing complexion!

This is how you go about doing it. Simply put, reducing weight entails burning more calories than you ingest. Period.

Compound workouts are more effective than biceps curls and triceps push-downs. Exercises that target large muscle groups, such as legs, back, and chest, should be prioritized. Why? Because you're dealing with larger, more massed pieces, you're exercising more body parts, which means you're burning more calories. Do big sets if you're in good shape (4 or more exercises or sets with no rest in between sets or exercises).

Here's an illustration. Only perform one set of each exercise with no break in between. Choose a weight that is 60-70 percent of your typical lifting capacity and complete at least 25 repetitions. If you're able, do more or until your muscles are exhausted, then stop. Get out of the gym. It shouldn't take you more than 40 minutes to complete the entire program.

Start with squats after a complete warm-up, then go on to dips, bench presses, barbell rows, and military presses. Does it appear to be straightforward? That is not the case. You're going to be huffing, puffing, and sweating a lot. What has been accomplished? Your metabolism will burn for the next many hours because you mixed aerobic and lifting training. Do this three times a week, with at least a day off in between.

Change the order of the workouts after 4-8 weeks. So, if you're used to squatting first, squat last. Change some of the workouts after another 4-8 weeks, such as squats for deadlifts or barbell rows for lat pull downs. This will shock your muscles, causing them to adapt and expand.

Run first thing in the morning before breakfast for cardio. Maintain your running pace for at least 45 minutes if you're jogging at a typical pace. 20-30 minutes will be enough if you are running at 65 percent to 80 percent of your maximal heart rate (you will be gasping and unable to sing or complete a sentence while jogging). Any more than that might result in muscle breakdown. To catch your breath, you can intersperse the faster jogs with slower jogs. Do these exercises 5-6 times per week.

What are your eating habits? Simply eat a smaller portion of what you normally would. Take one piece of bread and an egg instead of two slices and two eggs if you had two slices and two eggs in the morning. Just eat half of what you normally would, but more frequently. If you can, eat 5 to 6 meals every day. This is to ensure that your body does not go into hunger mode and begin to store fats. At the same time, your metabolism will be boosted because your body burns calories while digesting meals.

Remove all soft drinks and sugared beverages from your diet, and stop adding sugar to your coffee and tea. You may have already saved 200 calories per day by avoiding sugary drinks. Instead, drink plenty of water, and if possible, double the quantity.

All work and no play, by the way, make Jack a dull (and very exhausted) boy. Choose one day a week to unwind. On that particular day, there was no workout. If you must, indulge in your favorite foods. Hey, clap yourself on the back for making it through another hard week. After all, your body requires rest as well.

Once you've met your fat reduction objectives and are satisfied with your muscular growth, you may relax a bit. Reduce your gym visits, run shorter distances, and even loosen up on your diet. Your body has become a fat-burning machine as a result of your increased muscle. That is a privilege you have earned.

Simple? Sure. But do you have the willpower to shed those pounds and keep them off for good? Who says you have to follow a rigid diet to lose weight and keep it off indefinitely? It's up to you, people!