Tag Archives: healthy fats

5 Things I did to lose weight faster and so should you

Weight loss is easier said than done but neither should be an impossible task. While it does require tons of mental and physical strength and grit there’s always a few things you can do to make it easier and faster. Want to know what I did and recommend? Find out below.

While most people experience instant results in the beginning fat burning generally slows down after a while but all hope isn’t lost just yet.

I switched to drop sets

A workout technique not many newbies would have heard of but I personally found dropsets to be way more effective than the rest. It’s simple, you workout using a higher weight till muscle failure and then continue for another 5-10 reps with a lower weight until absolute failure.

Be careful though. Overdoing it can result in instant fatigue and slower recovery. With dropsets getting your carb dosage is important to stay energized throughout. Here’s more in details about dropset workouts,

 

I kept my diet simple

When it comes to diet for newbies it seems to turn into an obsession. Every gram of food needs to be precise. While that seems perfect your chances of succeeding with a diet plan are higher if you take it easy.

Excessive stress can lead to poor choices such binge eating etc. enough to spoil your weeks of effort. Get everything prepped up during the weekends and separate it portion wise into Tupperware boxes.

Sorted out my carb intake

On the days I train I prefer to get the entire carb dosage needed but on my off days or days when I take it easy I prefer to consume only 40-50% of the regular intake. This is useful because it prevents excessive carbs from being converted into fat on off days.  Also it gives the body enough time to adapt and grow according to the new dietary changes.

Got my omega doses sorted

Now whether you opt for it in supplement form or in dietary form is a personal choice but I am sure you’ve heard plenty about the benefits omega oils offer the body. It’s recommended for both bodybuilders and weight loss seekers.

This is because it more importantly improves general health which irrespective of your goals should remain priority. For even better results I would suggest you combine it with CLA (Conjugated Linoleic Acid). For dosage contact your trainer.

omega-oils

I took my days off

Does taking a few days off scare the hell out of you? Worried it will ruin all the effort you’ve been putting in daily? Here’s a golden rule about training most people tend to ignore.

Rest is as important as your workout itself.

So yes if you’re not in the mood or have aches or a bruise, take the day off. For your training to be productive you need to feel fresh and stronger which happens only with good rest.

Keto diet mistakes beginners make but shouldn’t

keto-diet

For those who are new to this term a Keto diet focuses on low carb foods and if done right can be a game changer in many ways. Increase in strength and stamina, better muscle tone, quicker fat burning etc. are few benefits.

The only problem being this sort of diet is easy to go wrong with and while the obvious issue may seem over consumption of carbs there are always other factors you’d want to look at. So here’s what else can go wrong.

Going too easy on the fats

When talking about any diet the first & foremost rule generally is to lower fat intake but not with the keto diet plan. This is low carb other diet in other words is a high fat diet considering you stick to healthier choices such as eggs, avocado, olive oil etc. ( as explained in the above image).

Since fat will now be your major source of energy ensure 70-80% of diet consists of it. Weakness, tiredness etc. are signs of low fat consumption.

Insufficient electrolytes

Feeling fatigued, constipated or simply lazy enough to get out of bed? You’re running low on electrolytes. Magnesium, potassium etc. are a must and irrespective of the source should be part of your daily diet.

For potassium my recommended food is avocado along with some leafy veggies and for magnesium almonds, walnuts, pecans etc. are your new diet buddies.  Taking it as a supplement too is an equally acceptable form.

The secret carbs

This is a no mess around with diet. A 4-5% carb rules means you stick to it which in turn means you’ll be consuming loads of green veggies, eggs, fruits, meat etc. but food companies over the years have become smart and thus you need to be smarter.

Always check out the nutritional value behind every can or food packet. Next also check out ingredients. Sugary substances are often listed as corn syrup, molasses, honey etc. Avoid in case of doubts or contact an expert.

Gulping down too many proteins

Your protein intake capacity will take a boost with time but to begin with I’d suggest you go easy on it. Excessive proteins can lead to what experts call gluconeogenesis. This is conversion of excess proteins into carbs eventually leading to a failed keto diet.

To avoid such situations stick to lesser proteins and more fat rich foods such as chicken, beef, tuna etc. Proteins should comprise of only 10-15% of your daily calorie intake.

You’re too impatient

Yes I understand your urge for quicker more effective results but the body doesn’t work that way. Your carb friendly body will need time to adapt and adjust. Keep check on your cravings and stick to your diet.

The transition is easier said than done but with determination and grit it’ll get better and you’ll soon be in ketosis so hang in there.

 

Here’s a extensive guide on Keto Diet