3 Weight Loss Tips EVERYONE Can Use

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a weight-loss endeavor can be tricky with all the information out there especially with the deferring information contingent on your fitness level gender lifestyle and everything in between but there are a handful of fundamentals that regardless of one’s background should be addressed in this video we’re gonna look at three fundamental weight loss tips that everyone can and should apply to their weight loss goals number one lift weights and do cardio weight training and cardio are often prescribed for different goals cardio tends to be the one prescribed most for losing weights the truth is a combination of both might be the best answer one study in 2012 found that resistance and aerobic training combined was able to increase fat loss more so than aerobic cardio alone the combination also resulted in a gain of lean mass such as muscle while cardio alone resulted in a loss this is especially true for beginners muscles higher metabolic cost also means more calories burned the significance of it however is still up for debate but it’s still better than holding more fats anyway if we do choose to do both do them on separate days so they don’t affect the performance of each other but if you have to do them within the same workout then you should lift weights first and then cardio as there is less carryover fatigue you can check out my video on the topic here if you want more details number two choose a diet you can stick to seems easy and logical enough but it’s much more difficult and confusing when you’re not sure where to start intuition tends to lead us to follow the advice of others especially those that already have the results you want however what might work for them doesn’t mean it will work for you it really boils down to one factor adherence a 2014 meta-analysis looked at 48 studies that followed numerous popular diets lasting three months or longer the first thing we found was that having any type of diet is better than none at all a structured approach should certainly beat out just winging it they also found that restrictive low carb or low fat diets were associated with the greatest weight loss but not significantly different to every other calorie reduced diets as long as the diet’s were maintained that led them to conclude that their findings support practice of recommending any diets that the individual will adhere to in order to lose weight in practice this means testing out different plans that suits your preferences that could be Quito high carb or even intermittent fasting or anything else adherence and calorie reduction are the biggest factors fortunately if you followed the first tip of lifting weights and cardio then you should be burning a solid number of calories thus have some buffer room for a larger food calorie intake and before we get to the third tip a quick shout out to my merch store if you’re enjoying these videos and want to support and rock the picture fit brand come take a look at all the cool apparel selections I have up on teespring also for a limited time use the link in the description below to get 15% off your purchase and number three to no surprise to my regular viewers get your protein although the previous meta-analysis did not focus on protein intake I wouldn’t be surprised if protein was high or remained largely unchanged in the diets considering much of the focus was on carbs and fats regardless the benefits of protein during weight loss has been well documented to benefits being proteins increased effects on satiation making you feel full quicker and say tidy making you feel full longer compared to the other two macronutrients carbs and fats such an effect will translate to fewer calories consumed per meal and longer periods before eating again to new ones problems commonly haunting weight loss endeavors one study even found that increasing protein intake from fifteen to thirty percent of total macronutrient intake was able to spontaneously reduce calorie intake by 441 calories and then there’s also thermic effect in short protein requires more energy for your digestive tract to process for every 100 calories of protein consumed about 35 calories are used to process it carbs and fats conversely take a meager 5 to 15 calories and of course proteins to recognition to muscle growth and preservation a common misunderstanding is that when you lose weight you’re only losing water and fats in reality you’re also losing muscle mass having more protein not only attenuates this issue it can also lead to an increase in lean mass when paired with lifting weights again especially true for beginners that benefit from something known as yupi canes to me it’s a no-brainer to eat more protein when you’re trying to lose weight as far as how much one gram of protein per pound is a good starting points but some studies do show a benefit to more to get a better understanding on the matter feel free to check out any of my protein videos or frankly check out any of my videos if you simply want more good ole Fitness information share some tips you might have that can benefit everyone in the comments below again feel free to check out my merch store to get some dope picture fit apparel and for a limited time use the first link in the description to get 15% off your order as always thank you for watching and get your protein

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