If you are concerned about reducing your body fat, then the first thing you need to look at is your diet, your workout intensity, and your genetics. If your diet is poor, then you are going to get poor results. If you are not pushing yourself out of your comfort zone when exercising, then you are going to get average or no results, and if your genetics are working against you (parents fault), then you need to know your genetic limitations. Besides the genetic limitations, if your food is clean (eating pretty health) and your workout intensity is above par, then you will get very good results.
Eating clean means that you are able to identify all the foods on your plate. These foods need to be healthy, nutritious and tasty. Meaning, if you eat lasagna, half of the ingredients that go into that dish you cannot recognize. So the rule of the thumb is to have great fiber in your diet, make sure you eat colorful vegetables, and that you increase your intake of whole grains. If you are just starting your food plan, the best advice I can give you is to write you for down for at least a week This will not only give you the ability to see what you are eating, but you will be surprised on how much or little you eat. This is also a great way for you to discover if you snack without even realizing it.
When it comes to your workout, I want you to evaluate your exercise intensity next time you are exercising. If you are not sweating, or you can carry on a conversation with ease or read a book, then you are wasting your time. You are at the gym to workout, not listen to a lecture and have Q & A. Push yourself to the extent that you can only speak short sentences, because you are in a training zone, not the having a full conversation and laugh a ton mode. Yes, exercise is fun, but if you are looking for results, then you need to work out of your usual comfort zone. A great example is the person who does the recumbent bike and never gets results. This person will read off an Ipad or book, doesn't sweat and has never gotten results. Yes, they are doing something, but they could probably burn more calories just walking to the store, getting a coffee and then walking back to their original destination.
If you can operate out of your comfort zone, control your food intake, you will not only lose inches, but you will lose percentages of body fat. It takes 3500 calories to lose one pound of fat, so if you need to lose a lot of weight, then burn off 250 calories with exercise, and take out 250 calories out of your diet (if you overeat). If you just want to get ripped and your body fat is getting pretty low, then startlooking at your diet in more depth, increase your weight lifting for hypertrophy training, and then start increasing your cardio and HITT type of training.
Thanks,Kisar DhillonThe Portland Personal Trainer
The Art of Personal Training by Kisar Dhillon107 SE Washington Street, Suite 137Portland, Oregon 97214(503) 953-0241