To reduce levels of fat and control weight permanently, then we need to consider those elements that involve the incoming calories (through food and beverages) and calories out (through exercise and metabolism). Lose five pounds of fat in one month is a big challenge, but still very realistic for anyone who has a big motivation. Because basically there are no successful people who have great motivation to conquer the small challenge.
Below is the most powerful diet tips:
1. Reduce, do not add or better yet, avoid the consumption of foods or beverages that contain: sugar, oil, butter, margarine, lard, coconut oil, animal fats, alcohol, salt.
2. Replace foods that reduced / avoided above by fulfilling the need: vegetables (3-5 cups per day), low-fat protein (3-5 hands every day) and fruit (1-2 pieces per day).
3. Use the type of presentation of the foods that are low or do not use fat: stir-fry (with the replacement of oil or without oil), steamed, boiled, grilled, roasted.
4. Eat on time, avoid skip meals.
In addition to diet tips, there are some sports the most effective strategies to slow the aging process:
1. Perform weight training the entire body and specifically in the stomach: 3 x per week @ 30 minutes.
2. Do aerobic exercise (treadmill, jogging, aerobics, swimming, cycling, sports games, up and down stairs, relaxed way) 3 x per week immediately after @ 60 minutes of weight training.
3. If not done immediately after aerobic exercise weight training, do it before breakfast.
4. Make sure that during aerobic, you reach the number of heartbeats:
- 140-160 beats per minute, if you are 20 years of age
- 130-150 beats per minute, if you are 30 years of age
- 120-140 beats per minute, if you are 40 years of age
- 110-130 beats per minute, if you are 50 years of age
- 100-120 beats per minute, if you are 60 years of age
- 90-110 beats per minute, if you are 70 years of age
