A WAY TO LOSE FAT

First of all, let me introduce myself, I am Alejandro Ventura, medicine student coursing 3rd year. I also spend most of my time working out and acquiring knowledge about how does our body acquire nutrients and use them to create a balance.

That’s why I decided to make my first post of how to lose fat.

What does it mean to lose fat? It means to be healthier, to look great and feel better.

Let’s START!

Ask yourself the next question. What the F&%& are you eating? If your answer was: sugar, fried food, meat, soda, etc. then you have to realize that that’s your first issue. On the contrary if you are eating vegetables, meat, fruits, etc. and you still gaining fat, you most start checking on the amounts of food and your physical activities.

All bodies are different so it’s hard to be specific in the calories you should take and the amounts of food you should, so I put a link where you can check your calories requirements for your specific goal and for your specific weight and height also, will show you the amount of each type of food that you should eat.
https://ss.fitness/calculators#calorie-calculator

OK! Next on the table. What should I eat? Most people think that in the meter of losing fat, the less you eat the better, well, it’s a lie. Your body needs energy and we have to provide it, if we don’t, we die… as simple as that. You have to start your mornings with some integral bread, maybe one or two eggs, an apple or a banana with a glass of water or a natural juice. Remember breakfast is the first meal of the day so you need the energy to start a great day without the energy all the body functions could fail or work badly.

Lunch, most people ignores this meal like it wasn`t a big deal but, in the meter of fact it is. You still need the energy and the day hasn’t ended yet son you should try to eat inside your requirements have fruit, meat, vegetables, fish and the right amount of carbs with a glass of water have a complete meal.

Carbs are not your enemy you need them; they produce the most part of your energy so don’t put them away just reduce them.

Dinner this is a tricky meal, even when you are sleeping you are consuming energy so the last meal of the day should be as important as the others. Eat a salad, forget about the sauce too many calories for what it is, tuna a great protein for the night some fiber, just try to avoid sugar that’s the important part.

Should I eat between meals? Yeah why not, but you have to realize that you have a calorie requirement so try to not over pass it. Eat some fruit yogurt something that helps with that anxiety.

Food is the most important part if you succeed you are half way there.

The sugar ooooh sweet sugar, my personal enemy. The problem with the sugar is the amount of energy that provides and the ways our body takes it. When you eat sugar our body metabolize it too fast and if you don’t consume that energy it directly becomes fat. In other post I will write about how does the sugar work in our body how it is metabolized.

What should I drink? Simple, WATER or natural juices, avoid the soda at all cost and drinks with sugar.

The next important part, exercise. For a dream body, you will have to do a hell of a routine, to lose fat and look good you will also have to work hard but no so hard. I go to the gym 5 days a week from 1 to 2 hours I love to work out so I train hard to feel good and keep the mind clear. You don’t have to train like that find your own way, the time that suits you better and the routine you like.

First of all, REMEMBER ALWAYS TO WARM UP, helps to avoid lesions. At least ten minutes before exercise.

If you have a lot of time since you did any kind of exercise, you will have to start slowly very slowly, obviously it depends on your age and condition. For people that never train and doesn’t have the condition start walking, 2 to 5 times a week try to increase your endurance then walk faster until you can jog that’s your first step create a habit. Start walking until you are tired, then increase the time by 5 minutes until you reach the hour, start over when you start walking faster and when you start jogging.

If you have a better condition you should start thinking in a routine in order to lose fat, it have to become a life style so you see results.

And if you already have a routine and have a good condition and want to lose fat, check what you are eating, or maybe you are doing exercise that are not very good for losing fat or you are no ty being consistent.

Next I will tell you of different kind of exercises that help to lose fat.

Cardiovascular exercises, such as jogging, walking, spinning, swimming, soccer, tennis, etc. they are the best to lose fat and burn calories and the best part can be fun.

Lifting weight. People think that when you start lifting you are going to become a muscle monster, that’s other lie, to increase your muscle mass you need to eat, and a lot, you are not going to gain infinite amount of muscle mass just because you enter the gym, believe me when I tell you that is very hard to gain muscle mass, I will talk about this in another post. Lifting weight is a very good way to lose fat and also to gain a little bit of muscle. Some exercise such as deadlifting or squats use a lot of energy so with the right diet you can lose fat doing it.

But, my favorite type of exercise to lose fat is… HIIT ((High Intensity Interval Training). HIIT helps you to metabolize glucose (sugar) burn a lot of calories and fat. How it is done? Well it needs a good physical condition, it consists in doing a cardiovascular exercise at your 100% for a short amount of time, like 30 seconds and then resting from 10 to 25 seconds and repeat for at least ten times, or until you can`t keep going. This is not the exact way as how you should do it it´s how I do it, you can do it you own way.

In conclusion, the secret to lose fat is to eat the right amount of food no excesses, to have a good exercises routine and… to be constant in what you are doing, this is not something that if you do, you will see results next week, the results come with hard work and determination you can do it. So what are you waiting?

Thankyou everyone and see you in the next one!