Losing large amounts of body fat begins with learning how diet and exercise affect your body. A common mistake people make when attempting to lower body fat involves using extreme calorie-restriction diets that cause muscle loss and decreases in metabolism. Another body fat-reducing blunder includes performing only cardio exercises without resistance training. Learning the proper methods for dramatic body fat reduction can spare you from failure and frustration down the road.
Step 1
Perform at least 250 minutes of cardiovascular exercise a week to reach your body fat reduction goals. According to the American College Of Sports Medicine, 250 minutes of moderate cardiovascular exercise marks the minimum weekly duration to provide weight loss results. Work out five to six days a week for 50 minutes each session in order to meet or surpass the minimum requirement.
Step 2
Perform a resistance training routine at least three times a week. Resistance training burns body fat by building lean muscle tissue. Greater lean muscle mass raises your metabolic rate, which results in higher calorie expenditures throughout your day.
Step 3
Consume 1g of protein per pound of body weight each day to enhance your fat loss results. Protein helps maintain and build lean muscle mass, which results in maintaining a faster metabolic rate. Choose lean protein sources like turkey or fish and nut sources such as almonds to reach your daily protein recommendations.
Step 4
Reduce your daily calorie intake by 500 to 1,000 calories to stimulate fat loss. Adhering to these calorie reduction guidelines prevents muscle loss and decreases in metabolic rate.
Tips and Warnings
- Track your progress each month to assess your program's effectiveness.
- Consult with a registered dietitian if you have any existing medical conditions before beginning a diet program.
Things You'll Need
- Weights
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