When you start exercising, you may find that losing weight isn’t as simple as you thought it would be. It seems simple: eat less, workout more, simple right! No, sometimes it can take weeks, months, or even years.
Here is why!
At the start, you may be stressed because of your size or not losing weight. Stress causes a rise in a hormone called cortisol. In small amounts, cortisol is essential for breaking down fats, protein, and carbohydrates; however, in large amounts, cortisol will break down muscle tissue and decrease fat burning. Cortisol levels can rise for a number of reasons, including lack of sleep, Overtraining, or depression.
So, how do I get the fat-burning started?
First, make sure your diet is correct. You should have 3 meals a day, including plenty of fruit and vegetables, at least five a day. Cut back on carbohydrates in the evening, but make sure the other two meals have plenty. Eat fish at least 3 times a week with no batter. Drink at least 2 liters of water a day (no squash). Make sure that all carbohydrates are complex. In simple terms, brown pasta, brown rice, etc.
Now that your diet is correct, it’s time to hit the exercise!
You need to aim to burn 800-1,000 calories daily every other day. You must do an hour-and-a-half workout at least once daily to achieve this. If you get too exhausted, you must take an extra day off to recover. Make sure the exercise is something different and challenging every day.
Just working on abs or running all day will not get you slim. Do not allow your muscles to get used to doing the exercise. This is called muscle confusion, and it’s used by top athletes. The training program should be based on moderate to vigorous training.
The effects of vigorous training…
So long as you have a day’s rest in between each training session, you will raise hormone levels known as thyroxin, glucagon, growth hormone, testosterone, and estrogen. The rise in these hormones will significantly increase your ability to burn and utilize fat effectively. Once this has been started, the results will be ongoing and everlasting. Be careful not to over-train, as this will result in a decrease in these hormones and an increase in cortisol.