How to Lose Weight Permanently Without Dieting?


How to Lose Weight Permanently Without Dieting.? How To Lose Weight And Keep Fat Off Forever
Without Strict Diet How many times have you heard a friend say,
“I am on a diet”? Then what happens is your friend would lose
some weight for a while before putting them all back on again. I’ll bet you have also seen someone say
that “Cardio is the best for losing weight”. This person would then religiously pound the
treadmill but results are agonizingly slow. Soon, he gives up and gains back all the weight
he had lost, and sometimes even gaining some extra kilos! Ah, so you thought you’ve finally found
the answer to permanent weight loss. You went on a strict diet and ran your heart
out. You dropped kilos real quickly. But somehow, something is wrong when you look
into the mirror in your birthday suit. Yes you have lost some weight, but somehow
your body shape isn’t as flattering as you would like it to be. And then suddenly, you hit a plateau. No matter how strict your diet and cardio
workouts are, your weight just simply refuses to drop any further. Then horrors of horrors, you actually start
to gain some weight! You get disillusioned because with the unrewarding
program and soon you succumb to ‘guilt food’ more often, and the weight comes right back
up once again. The program fails and you blame it on your
bad genes. My point is, by merely losing weight, you
will also lose some muscle mass in the process. By losing muscles, you will lose body tone
and your metabolism rate for burning calories will slow down. Therefore, you have got to build muscles while
losing fats. You may even gain some weight because muscles
are heavier than fats. To lose fats and keep them off permanently,
you have to combine healthy eating habits, incorporate cardio exercises and lift weights
to build muscles. For every kg of muscles you pack, you will
burn an extra 70-100 calories per day even without doing anything. Can you imagine the benefits of building up
5kg of extra muscles? You will be burning 350 to 500 extra calories
a day even if you just laze around. You’ll be burning a Big Mac everyday! To further illustrate my point, 1 kg=about
7,700 calories, thus if you burn 500 calories a day because of the extra muscles you have,
you will be burning off about 1 kg every 2 weeks simply because of your higher metabolism
rate! You’ll also look good, healthy and well-toned
too! Is it any wonder why body builders eat so
much but do not put on fat as easily? Everyone knows that intensive cardio and strict
diets cause you to lose muscle mass along with fats. So while you will lose some weight at the
beginning, you will look like, well, just a smaller version of you without any muscle
tone. That’s not what we want is it? So, as you lose more and more muscles, your
metabolism begins to slow down. On top of that, your body will start conserving
fats and ‘eat’ your muscles for energy because it is reacting to your strict diet. What happens then is that you will hit a plateau
and no matter what you do, you will not reduce anymore weight and your fats will start creeping
up again. This, in a nutshell, is the ‘yo-yo’ dieting
effect that we hear so much about. Losing fats is simple. And notice that I said ‘simple’ but did
not say that it is ‘easy’. My pointers will be simple to understand,
but the execution will take determination and discipline on your part. It is a lifestyle change to keep the fats
off permanently and you will be glad you did because you will get used to the changes in
only a few weeks. By then, it will become a cultivated habit
for you, especially when you are rewarded with a fitter, healthier, hunkier you, together
with a glowing complexion to boot! Here is how you do it. Simply, losing fats just means you must burn
more calories than you consume. Period. Lift weights with compound exercises – Forget
those puny biceps curls and tricep push downs. Go for big muscle groups like legs, back and
chest routines. Why? Because you are working with bigger parts
with more mass, and that means more body parts are working, translating into more calories
being expended. If you are fit, do giant sets (4 or more exercises
or sets with no rest in between sets or exercises). Here’s an example. Do only one set of each exercise with no rest
in between the exercises. Choose a weight of about 60%-70% of what you
normally lift and go for at least 25 reps. Do more if you can or until your muscles are
fatigued, then stop. The whole routine should not take you more
than 40 minutes. After thoroughly warming up, start with squats,
then dip, bench press, barbell row and military press. Sounds simple? Not so. You will be huffing, puffing and sweating
profusely. What is achieved? You will have combined a cardio workout with
a lifting workout and your metabolism will burn for the next several hours. Do this 3 times a week with at least a day’s
rest in between lifting days. After 4-8 weeks, change the sequence of the
exercises. So if you usually squat first, then squat
last. Then after another 4-8 weeks, change some
of the exercises, like substituting squats with dead lift, or bar bell rows with lat
pull down. This is to shock your muscles so that they
continue to adapt and grow. For cardio, go for a run first thing in the
morning before breakfast. If you are jogging at normal speed, sustain
the jog for at least 45 minutes. If you are running at 65% to 80% of your maximum
heart rate (you will be panting and unable to sing or complete a sentence while running),
then 20-30 minutes will be enough. Anything more than that may cause muscle break
down. You may intersperse the speed with slower
jogs in between to catch your breath. Do these 5-6 times a week. Eating habits, Just eat less of what you normally
eat. For example if you have 2 slices of bread
with 2 eggs in the morning, now take just one slice and an egg. Just eat half of what you eat but eat more
regularly. Have 5 to 6 meals a day if you can. This is to feed your body frequently so that
it will not go into starvation mode and start to conserve fats. At the same time, it will boost metabolism
because your body burns calories while digesting the food. Chuck away all soft drinks, sugared drinks
and stop adding sugar into your coffee and tea. Just by abstaining from sugary drinks, you
may already have gotten rid yourself of 200 calories per day. Drink plenty of water instead and double the
amount if you can. Oh, by the way, all work and no play makes
Jack a dull (and very tired) boy. Do choose a day to relax a week. No exercise on that day. Indulge in your favorite food if you must. Pat yourself on the back and reward yourself
for passing another grueling week. After all, your body needs to recover too. As you reach your fat loss goals and you are
happy with your muscular development, you can then take things a little easier. Hit the gym less frequently, have shorter
runs and even relax a little in your diet. Because of your greater musculature, your
body is now a fat-burning machine. You have earned that luxury. This video for information purposes only. Thank you for watching!

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