There are many ways to lose the fat, and you have to find out which one works best on you. When I realized that the fat on me were growing, I knew that I should do something. I want to share with you how I actually got rid of those fats, with methods that actually work for me.
First of all, do not avoid criticisms. When someone teases you on how fat you are, accept it with grace. Trust me, I am grateful to the person who once criticized me for looking plump. Critics are people who motivate you, make aware of what is not looking good on you. Bear in mind of what they might say about you. If the criticisms arise anger, use it as a boost and work towards your goal.
The most important thing which I discovered about losing fats is through proper diet. Let’s say if you do cardio everyday, but carry on eating junks, it is actually a waste of time. I weighed 210 lbs with around 20% of body fat. I decided to attempt High-Intensity Interval Training (HIIT), which is a form of cardio exercise that is proven to burn more fat than regular cardio. It is painful where you will need to sprint to achieve about 85% of your maximum heart rate for a short period of time, and then follow by a short jog which is supposed to bring your heart rate down for awhile. Everytime, after the HIIT session, I will reward myself with lot of food, plenty of rice, meats which I thought they were needed to replenish the energy I’ve lost through the workout. For a month or two, there wasn’t any progress at all. I almost gave up on the idea of cutting the fat, until I read about Ketogenic Diet on the Internet. I ignored it at first but I’ve seen so many people actually lost fats through this diet.
Ketogenic Diet is a high fat, adequate protein, low carbohydrate diet. Normally, our body uses carbohydrates as energy, and the idea of Ketogenic Diet is to force the body to burn fat, and not carbohydrates, for energy. I consume not more than 30g of carbohydrates a day. It is all about determination and discipline. Social effects almost got into my way, especially I am a working adult. I always choose my meals carefully and consume as little or no rice, wheat or noodle. I make my own meals at home (mum nagged, but got tired after some time). My meals mainly consists of many eggs, cheese and chicken breast meats. Vegetable are essential because they contain a lot of fiber which helps to remove bowels.
I work out 4 times a week, or at least 3 times. I have my weight training, on Monday and Wednesday, and 5 km run every Tuesday and Thursday. These are essential to cut down on my body fat and build up mass. I take whey protein after my weight training to help my cells grow, and repair them as well. And remember, if you are heavy on the scale doesn’t mean you are fat, water and mass might be the reason. You should use a body fat caliper to determine how much fat you got. Throw that scale away and buy a full length mirror, it is more trustworthy.
Explore more options and find out what works for you. Discipline and determination are very important if you want to excel.