Tips for reducing fat and creating a lean figure

Lean body means The figure of a person whose body is free of excess fat makes the figure firm and toned, the figure is beautiful and in shape. Some people who exercise regularly may be able to see their abdominal muscles or six-pack.

1. Be patient and consistent.

Exercise for good health A strong, toned body or losing weight requires discipline and patience. ฺBoth exercise and diet control if you do not continue, you may see slow changes or no changes at all. Therefore, it must be consistent, making it a daily routine is the best thing.

2. Eat less than your body burns.

Effective fat loss requires controlling the amount of energy received each day to be less than what the body needs. If you receive more energy than you can burn or use completely. It will change to accumulated fat in various parts. Especially around the abdomen, arms, and legs, it makes the body look firm and toned.

3. Cardio combined with weight training

For people who want to have lean muscles, the first exercise that must be emphasized and should start doing is weight training. This is exercise using resistance that will help increase the body's metabolism and strengthen muscles. It is recommended that you weight train at least 3 days/week, alternating with cardio exercises such as running, swimming, and brisk walking to reduce fat and burn more energy.

Newly Discovered ‘juice’ melts 1lb daily >>> Click

4. Eat enough protein with every meal.

Protein is one of the most important nutrients for muscles, helping to repair worn out parts and strengthen muscles. Our body needs at least 1-1.2 grams of protein per day, but in those who exercise you should get about 2 - 3 grams of protein/body weight. (2-3 times more than the average person) Important protein sources can be found from meat, eggs, milk, various grains, etc.

5. Avoid alcoholic beverages.

Alcohol is another thing that should be avoided by those who want to lose fat and build muscle. Alcohol reduces the level of protein synthesis in the muscles. There is a risk that the muscles will be broken down. It also has a high amount of saturated fat and calories that can turn muscle into fat instead.

6. Drink more water

Drinking water not only helps with the skin or digestive system but also reduces the amount of fat in the body. Water helps lower body temperature and draws out stored fat. This results in increased energy metabolism and also helps the body's internal systems work more efficiently. You should drink at least 8 or more glasses per day.

7. Choose the right whey protein for yourself.

Eating protein from meals may not be enough, so supplementing with whey protein is another option that is currently gaining popularity. It must be a protein that is easily digested. The body absorbs it quickly. It also helps control energy intake so that it does not exceed the body's needs.

Credit : https://www.megawecare.co.th/

https://www.rattinan.com/

Comments

6 important factors that cause bad breath

When you have bad breath and your breath smells bad. Such problems are embarrassing and can make you feel uncomfortable when socializing or being close to others. Therefore, a better understanding of the causes of bad breath is important. 6 possible causes of bad breath Including how to manage 1. You are not taking proper care of your gums and teeth. Plaque that accumulates around your teeth to increase bad breath, allowing bacteria in plaque to digest food particles in your mouth. Bacteria release gas that gives your breath the smell of food. To help us do this, brush our teeth twice a day with fluoride toothpaste. Use dental floss to remove plaque and food particles that can reach between your teeth. 2. You may be having gum health problems. Bad breath can be one of the early signs of gum health problems. This is caused by the accumulation of plaque around your teeth. If the plaque isn't removed, it can cause bleeding problems while brushing and swollen gums. This is a symptom ...

Tips for taking care of women's periods & 20 things you should know about menstruation

Menstrual irregularities Whether your period is too much, not too much, comes in short periods, or has menstrual cramps that are so severe that you have to stop working. That could be a warning sign of serious disease. Therefore, you should consult a doctor immediately. 20 things you should know about menstruation 1.Normally, girls start menstruating when they reach adolescence, which is around 12-13 years of age. However, it has been found that girls as young as 8 years old have already had their periods. Nowadays, girls tend to have menstruation at a younger age. 2.One factor that causes early menstruation is...obesity. 3.During the first 2 years of menstruation, menstruation tends to be irregular because hormone production is not yet balanced. 4.Normally, the Menstrual irregularities occurs every 28 days, but this depends on age. If you're not yet 21 years old, there's usually a gap of about 33 days. When you're 21 years old, there's usually a gap of 28 days. Whe...

Warning signs of stroke , Know quickly , Treat quickly

Cerebral vascular abnormalities are divided into 2 main groups. -One group, approximately 80-90%, is a condition in which there is no blood flow to the brain, which may be caused by clogged arteries or arterial stenosis. -The second group, about 15-20%, will have a brain hemorrhage. The disease that causes this is from the tearing of small blood vessels that many people call torn capillaries, and about 5% will be characterized by an aneurysm swells and then ruptures. This death rate is quite high. Risk factors that cause stroke 1. Age: Normally, blood vessels deteriorate with increasing age. The inner surface of the blood vessels becomes thick and hard from the plaque and fat that cling to it. This causes the channels through which blood flows to narrow. 2. Diabetes : It causes blood vessels to harden throughout the body. and when the blood vessels in the brain become hard will have a 2-3 times higher chance of having a stroke than normal people 3. High blood fat : causes fat to ...

Remedies health begins with ourselves.

Search This Blog