If you were to ask one hundred gym members how to lose weight quickly you would probably be astonished at how few could give you a proven answer. While many people would quote tips such as lowering your carbohydrate intake, few know how to do this without significantly damaging their long term results.
On top of this, you'll find out how you can combine a correctly structured macronutrient intake with high intensity interval training, yielding excellent results both inside and outside of your local gym.
Over the last decade, carbohydrates have been given an undeserved reputation as the bad guy in your diet plan. Celebrity endorsed diets and gossip magazines which continually buy into the next big fad diet have got many gym enthusiasts literally running scared from the thought of eating more carbs. So before you do anything to lower your current intake, you need to know the difference between a low carb and a zero carb diet.
A no carb plan is ill advised. Your body needs carbs just as much as it needs protein and fats, so the idea of cutting them out completely is nonsense. It would be like advising somebody the easiest way to drop unwanted weight is to simply stop eating. Of course this approach would work, but it would do more harm than good! This is why individuals who regularly partake in zero carbohydrate diets struggle to maintain any of the weight loss they have achieved and constantly find themselves back at square one.
The first thing you should do is work out your existing intake. In order to do this, simply grab a notebook and keep a food diary for the next four days. You'll then be able to work out your intake of calories, protein, carbs and fats very easily. The ultimate goal is to get your intake to the following...
* 1.25 grams of protein for every pound of your weight.
* 0.5g carbohydrates for each lb you weigh.
* 0.5g fats for every lb you weigh.
In order to do this, however, you'll need to be careful.The body reacts negatively to drastic changes, so in order to ensure the transition from your old lifestyle to your new one you'll need to take it in steps. So instead of just switching immediately, begin changing your current intake by roughly 0.2g per day until you reach your goals. For example, if your current carbohydrate count is 300 grams per day, try lowering this by around 20-30 grams for the first week, then another 20-30 grams the next week, until you reach your goal.
It has been proven time and time again that making small but manageable changes helps individuals to stick to their new healthy lifestyle far easier.
You will also notice that once you have sorted out your macronutrients you can use this to enhance your results in the gym. This is particularly useful when performing high intensity interval training, because the full benefits of HIIT are only realized once you have got your carb intake dialled in properly. []
With all of the fad diets and conflicting information out there, learning proven facts on how to lose weight quickly can be a difficult task. However, despite the many myths which are surely out there, the most effective method is still making small, manageable changes to your diet.
On top of this, you'll find out how you can combine a correctly structured macronutrient intake with high intensity interval training, yielding excellent results both inside and outside of your local gym.
Over the last decade, carbohydrates have been given an undeserved reputation as the bad guy in your diet plan. Celebrity endorsed diets and gossip magazines which continually buy into the next big fad diet have got many gym enthusiasts literally running scared from the thought of eating more carbs. So before you do anything to lower your current intake, you need to know the difference between a low carb and a zero carb diet.
A no carb plan is ill advised. Your body needs carbs just as much as it needs protein and fats, so the idea of cutting them out completely is nonsense. It would be like advising somebody the easiest way to drop unwanted weight is to simply stop eating. Of course this approach would work, but it would do more harm than good! This is why individuals who regularly partake in zero carbohydrate diets struggle to maintain any of the weight loss they have achieved and constantly find themselves back at square one.
The first thing you should do is work out your existing intake. In order to do this, simply grab a notebook and keep a food diary for the next four days. You'll then be able to work out your intake of calories, protein, carbs and fats very easily. The ultimate goal is to get your intake to the following...
* 1.25 grams of protein for every pound of your weight.
* 0.5g carbohydrates for each lb you weigh.
* 0.5g fats for every lb you weigh.
In order to do this, however, you'll need to be careful.The body reacts negatively to drastic changes, so in order to ensure the transition from your old lifestyle to your new one you'll need to take it in steps. So instead of just switching immediately, begin changing your current intake by roughly 0.2g per day until you reach your goals. For example, if your current carbohydrate count is 300 grams per day, try lowering this by around 20-30 grams for the first week, then another 20-30 grams the next week, until you reach your goal.
It has been proven time and time again that making small but manageable changes helps individuals to stick to their new healthy lifestyle far easier.
You will also notice that once you have sorted out your macronutrients you can use this to enhance your results in the gym. This is particularly useful when performing high intensity interval training, because the full benefits of HIIT are only realized once you have got your carb intake dialled in properly. []
With all of the fad diets and conflicting information out there, learning proven facts on how to lose weight quickly can be a difficult task. However, despite the many myths which are surely out there, the most effective method is still making small, manageable changes to your diet.
About the Author:
About the author: You can learn how to lose weight quickly with Russ Howe PTI's proven steps. Use the tips with high intensity interval training and you will enjoy greatly improved fat loss results which are easily maintained in the long term.
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