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basic fat loss

 First steps to basic fat loss.

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First Steps To Fat Loss

Think simple..the number one starting point is to speed up your metabolism which will soon progress to a steady increase in fat loss.

To lose body fat we do not need to come up with extravagant exercises or base our nutrition on a baby rabbits diet! Keep it simple, raise your heart rate and get sweating .

To lose fat you have to get up and get mobile! Start by walking more. When you go to the supermarket, park your car a good distance away from the front entrance instead of the double yellow in front of the shop. Walk a little more around town or to a friends house, it is all about taking small steps at first and then progressing. In terms of your nutrition, again, take small steps which could make a big difference. If you are a person who perhaps likes 3 take aways a week, try 2 take aways the next week. Instead of 3 chocolate bars a day try 2!

To progress then from inactivity to mobility...we need to do just that and get moving! When we are able and ready to exercise..so we can then really speed up the fat burning process we need to give that fat a good kick up the arse and include training that will do so, one such method is as follows;

Interval training

This can be done in many ways with or without equipment, different terrains etc. However the basic principle is - High intensity – working at a high intensity over a short period, intervals will rapidly increase the heart rate and increase your shortening of breath (without asthma etc.) The time of training can vary dependent on your ability, however if you are working hard expect a time starting period of around 30 – 45 mins (if done correct).

As a starting point you could try an exercise (after warm up) that you will work for 20 – 30 seconds at around 70 – 80 % of your maximum ability / rest for 1 min, this could be done on a bike, running etc and over various terrains.

This is again a starting point and the quickest form of training to speed up that metabolism and get you on the right track, furthermore, to truly bring your training into effect I suggest you seek help and assistance  with an array of other areas and assistance with areas such as – different training disciplines , mobility, nutrition etc.

As said from the start, this is about keeping things SIMPLE, this may possibly be your first time of trying to lose weight or you are stuck on a plateau having tried lots of different training styles, pills, powders there are out there..but one other major point we need to make is....

To lose excess body fat your body needs to be in a calorie deficit!

So just what is a calorie deficit? Its what happens when you burn more calories than you consume (or consume less calories than you burn… just another way of saying the same thing).

Basically, every single person has a unique calorie maintenance level. This is the amount of calories that your body requires each day to burn for energy to perform all of the tasks it needs to perform. From intense exercise like cardio and weight training, to simple daily tasks like brushing your teeth and getting dressed, to the various physiological functions needed to keep you alive (like digesting and breathing).

Calories are what our bodies use for energy to do all of these things, and we provide these calories via the foods we eat. As a result, 3 things can happen…

The 3 Calorie Intake Scenarios

1)If we consume the same number of calories that our bodies need to burn each day, we will be at our maintenance level. Our weight will be maintained because all of the calories we needed were provided. No more, no less.

2)If we exceed this amount and therefore consume more calories than our bodies need, all of the left over calories that weren’t burned will then be stored on our body in some form for later use. And guess what form it’s most often stored in? … body fat! This is known as a calorie surplus, and it is the one and only cause of fat gain.

3)But what we’re interested in is the opposite of this… a calorie deficit. This is what happens when we consume less than our maintenance level amount. What happens then is that our bodies are forced to find some other source of energy to burn instead. And guess what that source most often is? … your own stored body fat! And this is the one and only cause of fat loss.

When we use our nutrition along side exercise this is where the magic really happens! With exercise you can burn additional calories and some you may have accidentally (on purpose) eaten.

After all that has been said, again keep it simple. There is no magic or voodoo involved in the actual loss of fat. It always comes down to what actions you take.

To find out more about basic fat loss, Wright Fitness bootcamp classes or to book your FREE 1 ½  hour personal training session and consultation contact me here, or call me on 01271 000000 or 07584 000000.

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Fitness classes, Personal Training,  circuit traing, bootcamp, Barnstaple, Bideford, North Devon
Fitness, Personal Training, weight loss,  Barnstaple, Bideford, North Devon
Fitness classes,  Barnstaple, Bideford, North Devon
Fitness classes,  Barnstaple, Bideford, North Devon

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