About 25%-30% of the calories in each gram of protein are burned in digestion, compared to only 6%-8% of the calories in carbs. Protein can reduce hunger and boost metabolism, but you won't lose weight if you don't eat fewer calories than you burn. It is most certainly possible to overeat and in turn negate the calorie deficit caused by the higher protein intake, this is especially true if you eat a lot of junk food
When you're trying to lose weight, sleep may be the last thing on your mind, however sleep is a lot more important than you may think. With less sleep, the body seeks to meet the increased metabolic needs of longer waking hours by shifting into a lower gear, so to speak, that burns fewer calories and less fat.
You should continuously look to challenge yourself, it is a great way to ensure you stay on track and also motivate yourself. Challenge yourself to run farther in the same amount of time—even if it's just one-tenth of a mile—every single workout. If you continuously push yourself your body will have no choice but to progress.
Many people thin skipping meals and eating less will help them lose weight… this is not the case. Not eating for long periods of time puts your body into a catabolic state, meaning it starts to break down muscle tissue for energy—and conserves fat.
Many people believe that fruit juice is a healthy choice; after all it is made from fruit, which we all know is a healthy option. Although fruit juice provides vitamins and minerals, it's just as high in sugar as soda and other sweetened beverages! A 12oz serve of grape juice for example contains the equivalent of 12 teaspoons of sugar and around 200 calories, more than the same sized cola which has just over ten teaspoons of sugar and around 150 calories.
High intensity interval training is one of the fastest ways to shed body fat and increase your endurance. Unlike those boring and prolonged treadmill sessions, HIIT training actually burns calories both during the workout, and after the workout, providing you with a metabolic boost for up to 24 hours after you finish your workout!
Try this HIIT routing the next time you workout!
|Light Jog||400m||1||Brisk Pace||2 mins|
|Full Sprint||100m||3||100%||5 mins|
Speed lifts (e.g., box squats, speed deads & speed bench) are essential to increasing strength, acceleration and power.
One of the main reasons we go to the gym is to build muscle mass. The first year we start training we make insane progress, then all of a sudden we hit a brick wall and all progress begins to plateau.