How to lower body fat percentage.

 Those who have exercised a little know that body fat percentage is important, not the level of the scale. Of course, each person has their own goals, but in general, 24% of women and 17% of men are judged to be healthy. In addition, it is difficult to lose body fat regardless of the current level.

1. Consume protein and fiber.

You've probably heard of it before. In order to get rid of fat that doesn't leave the body, you need to eat protein and build muscles. Our bodies can survive by burning proteins. However, the human body prefers fat and carbohydrates to protein. Therefore, if you start eating a protein-oriented diet, you will start burning fat and carbohydrates that are already stored in your body first. In addition, proteins can also grow and restore muscles!

Fish and chicken make protein intake easier. Try to eat low-fat meat in white overall. Low-fat dairy products can also be a good option. Soy milk, soybeans, and eggs are also efficient sources of protein. Let's set up a healthy diet in which 10 to 25% of the total daily calorie intake is protein.

2. Consume healthy fat.

Some people mistake a low-fat or fat-free diet as an unconditionally good diet. Of course, it is true that a low-fat diet is healthy. However, it is healthy to follow the right way. Healthy fat intake should be maintained continuously. Examples include omega-3 fatty acids, omega-6 fatty acids, and unsaturated fats. Some of the fat that is good to put in the diet are fish such as salmon, olive oil, avocados, and nuts. However, you should be careful because excessive intake of fat can have adverse effects just because it is healthy and good. You should always adjust your diet accordingly.

3. Plan your carbohydrate intake. It may be a little confusing from here on out. There are already various theories, arguments, and diets related to carbohydrates. For example, the Atkins camp claims that a carbohydrate-free diet is good. Of course, this diet can help burn fat. Above all, however, this diet is difficult to sustain, and if you stop eating carbohydrates, it can be a problem because it reduces 60 percent of the energy sources that move the body. Instead, let's look at other ways that are easier to maintain and healthier:

Carb cycling. This is first down fat the body to take action, namely, the low-carbohydrate diet (2.2 pounds to the kg at the rate of 1 degree g) for a couple of days and begin to burn fat eaten high-carbohydrate diet for a day increases your metabolic rate. The last body processes if you don't put in the intake of high-carbohydrate diet will begin to stop.

4. Calorie cycling to consider. 

Carb cycling on to explain. Now it is calorie cycling to find out about the turn. A scientific background is also similar. If your body is not enough calories, degrade the body and muscles begin to consume. As a result, high calorie diet to maintain your diet and body metabolism If you have planned a low-calorie diet should periodically to eat should not forget.

In general, fell to below 1,200 daily calorie intake if the body turns into a risk of starvation. If calories are interested in cycling levels calculated and his body was first before the meal plan needs a certain amount of calories need to know. But there is to eat 1,200 calories lower than the day should not plan this day was in a row here.

5. To regualrly with. 

 Plyometrics, such as lifting weights is aerobic exercise calories faster than is true that a ride. But if you want to enjoy a complete combustion effects "local", even muscle training should be also. If the purpose of the overall physical fitness, weight training should focus more on repetition rather than increasing the weight when. If the purpose is to build muscles, it is better to reduce repetition and increase weight. In the end, both are good for reducing body fat, so choose what you want!

6. Take turns doing aerobic exercise.

When doing aerobic exercise, you should be prepared for two things: boredom and stagnation. These two make it difficult to continue exercising in different ways. How can you overcome these two obstacles? That is, exercise alternately. To be precise, when doing aerobic exercise, you do not just one, but alternately several exercises. Then you can ventilate your body and mind periodically. You have to work out alternately. When you work out, "Again, this exercise?" I don't think I'm tired of it. In addition, if you repeat only one exercise, your muscles will get used to it and your growth will stagnate.

7. Take a break.

When you exercise, you can feel like a power plant that doesn't stop. However, our bodies should rest after exercise. Especially if you do weight lifting like you'really. Muscles need rest to recover after exercise. In this case, you should take a day off so that your muscles can rest. You don't have to just sit on the sofa for a day, but it's essential to rest so that your body can recover.

8.Drink lots of water. 

In fact, the easiest way to lose weight is to drink a lot of water. Drinking a lot of water can wash away toxins accumulated in the body, and it becomes easier to control the amount of food. In addition, water keeps body organs, skin, hair, and nails healthy.