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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.



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/

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