Fitness enthusiasts often are talking about 'intermittent fasting' when discussing weight loss and fat loss methods. What is intermittent fasting and what you should do to get rid of back fat using fasting method?
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Intermittent fasting is effective tool for permanent fat loss, but it is important to keep in mind that everybody should adjust his fasting protocol to fit his individual body parameters to get rid of his back fat as quickly as possible. Results of fasting are influenced by person's volume of training and other physical activities, recovery capability and patterns, diet macronutrient ratios, exercise program type, eating habits and lifestyle, current body composition and daily lifestyle. That means you should start with basic fasting program and monitor your results. Then you can tweak the program to fit your body needs to maximize getting rid of back fat.
The results of intermittent fasting are not limited to fat loss. Intermittent fasting can result also in gain of lean muscle mass, health and performance improvements, better digestion of food, improved immune function. Important benefit of fasting is improved insulin resistance which is the foundation of fat loss effect of fasting and metabolism improvement.
Fasting by definition is the act of abstaining from food and drinks or only food for a certain period of time, usually between 8 and 72 hours. Intermittent fasting is incorporating 16-24 hour long fasts of into your lifestyle. It can be done daily or several times a week depending on length of fast. During intermittent fast you are not consuming any food, but you are still drinking calorie-free drinks like water, coffee, or tee without sugar, creamer, and any other additives how many calories should i eat during intermittent fasting which may contain calories.
It is advised to start fasting slowly. Initially you should start with 1-2 times a week with fasts of 18-20 hours. For example, you can have your dinner today at 8PM and then fast till 2PM tomorrow afternoon. Drink lots of water during the fast. You can add a bit of lemon juice or apple cider vinegar to your water. Coffee and tea is also OK as mentioned before. Then, at 2PM you can break your fast with normal meal you would have at this time of the day just in case you would not have fasted. Congratulations! You have completed your first intermittent fast!
Intermittent fasting is simple, yet effective method for losing fat and especially for getting rid of your back fat. The only thing you have to do is to abstain from any food for certain period of time. We suggest starting with 1 fast for 18 hours per week and then adding second fast of 18 hours in 2-3 weeks.
The obesity problem in the United States is rather astounding. There are many reasons for it, but it goes without saying that there is now a huge weight loss industry offering hope to millions. Before you look into the situation, it is basic to start with the basic idea of how many calories you can have a day.
How do you lose weight? Well, there is a simple mathematical equation – eat fewer calories than you expend. Yep, that is it. This is why exercising is so important. Exercising cranks up the amount of calories you use in a day. Riding a bike, for instance, can add 500 calories or more to what you expend depending on how long you go each day.
As with most things, the answer is actually a bit more complicated than this in real life situations. It takes about 3,500 calories to burn a pound of weight. You can limit your calories taken in by just keeping a record of them each day. The problem, however, is often figuring out how many calories you are actually expending. What makes things particularly difficult is the fact that you born more calories the heavier you are. This is why people on the Biggest Loser can drop a lot of weight, but you have problems dropping that last five pounds.
So, how do we determine how many calories are being expended? The answer is the basal metabolic rate. The "BMR" takes into account all the relevant factors including age, weight, height, gender and so on. You can find BMR calculators on the web, so do a search to figure your age. Regardless, some examples would be a 250 pound 43 year old man would need roughly 3,000 calories a day to maintain his weight. By eating 2,000 calories a day, you would have a calorie deficit of 1,000 calories a day or 7,000 a week. That equates to 2 pounds a week.
In contrast, consider a 43 year old man who weighs 190 pounds and wants to get to 170. He needs 2,500 calories a day to function. If he eats 2,000 calories a day, he would have a calorie deficit of 500 a day or 3,500 a week. That would equate to one pound a week of weight loss even though he is eating the same number of calories as the 250 pound man.
There are many factors to consider when dealing with the idea of losing weight. Whatever path you decide to follow, keep in mind it always comes down to the calories you take in versus the calories you expend.