Everyone wants to lose weight. In fact, it’s probably the most common reason people take up health and fitness programs. Apart from getting their health in order, people just want to look great in front of a mirror. The equation, in its simplest form, is pretty easy to grasp — lose fat, and build lean muscle.
However, getting from point A to point B is a lot more complicated. Some people struggle with their weight for years. While we read tons of success stories on the internet and become inspired, we often wonder how we can replicate that success and apply others’ weight-loss principles and secrets to our own lives.
The reality is, there are no shortcuts. Everyone who has ever lost a significant amount of weight has put in the time. There is no magic pill. You have to be willing to put in the effort in order to see desired results. Leading a fit and healthier lifestyle should be everyone’s prerogative in this day and age.
Fortunately, there are a few tips we can apply to our daily lives that can help us lose weight fast, safely, and effectively. Remember though, great fitness comes with discipline and dedication. So be willing to make the effort.
If you’re looking to lose fat and build muscle, this is for you. Today, Evolve Daily shares four ways you can turn your body into a fat-burning machine.
1) Martial Arts Training
Exercise is such an important component of overall great health. There is really no way around it. If you want to be fit and healthy, you have to workout. If you want to lose weight, expect to spend hours at the gym. The awesome thing is, with martial arts, spending time in the gym will be the most fun you’ve ever had.
Nothing beats physical exercise. During exercise, the heart starts pumping more blood into our muscles, the body releases a healthy amount of endorphins, and we feel stronger, fitter, and healthier each day.
Martial arts is a unique training discipline that enhances the mind, body, and spirit, unleashing your full potential and improving every aspect of your life. It’s a full-body workout and targets all the major muscle groups while working on your cardiovascular strength and endurance. In as little as a one-hour session, you can burn up to 1,000 calories.
Whether you are practicing your punch combinations on the focus mitts, kicking the pads with your Muay Thai instructor, or polishing your ground game on the mats, martial arts will have you engaging your entire body in one of the toughest workouts you have ever experienced, leaving you feeling the effects and reaping the benefits quickly and efficiently.
2) Get adequate sleep and rest
We all wish we had more hours in the day to accomplish our daily tasks. The sad reality is, we often sacrifice sleep to get more work done. This shouldn’t be the case, as adequate sleep and rest are essential to your metabolism, and in turn, weight loss.
Many people still doubt the profound implications of sleep on our health, or lack thereof. But or biological rhythm of sleeping and waking, also known as the circadian rhythm, is essential to our metabolism and cannot be dismissed.
There are many ways that not getting enough sleep contributes to your waistline. For starters, people who lack sleep may be too tired throughout the day to exercise. When we don’t have enough energy to exercise, we decrease the amount of calories we burn in a day
Research has shown that ample sleep helps maintain the balance between our sleep and wake cycles, and our metabolism. Lack of rest and sleep, as well as disruption of sleeping patterns also increases hunger and is a large cause of obesity.
As a general rule of thumb, we should always aim for at least seven hours of quality sleep every night. So turn off the TV and shut the lights when it’s time, and don’t stay up too late.
3) Maintain a well-balanced diet
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Posted by Evolve MMA on Friday, June 30, 2017
We often read that weight loss is a simple matter of calories in and calories out. While being at a caloric deficit is important to losing weight, it’s also equally as important to maintain a well-balanced diet.
It’s time to steer away from fad diets — diets that can help you lose weight but in an unhealthy manner. The best way is still to just make intelligent food decisions. Strive to hit all the basic food groups. Even carbohydrates are important to our bodily functions, in moderation. Not all carbohydrates are created equal, however, and there’s a big difference between a bag of chips and a steamed sweet potato.
Furthermore, do not drink your calories. We spend all day watching what we eat, making sure we get our leafy greens and vegetables in while avoiding potential nutrition-sabotaging treats like cakes and pastries, or even chocolate. What we often forget, however, are the drinks that we consume.
A lot of people love guzzling down sugary, calorie-laden drinks that have no nutritional or health value for us whatsoever, like sodas and juice with added sugar. This just adds to our daily calorie count without any benefit.
4) Drink enough water
Water is essential to all the organs in the body and is what makes up the majority of our body composition. Simply striving to drink enough water throughout the day can really do wonders for our health. Drinking ample amounts of water each day also helps maintain the balance of body fluids.
Ever wonder why you get tired so easily? The lack of water in our bodies causes us to fatigue much quicker. When our muscle cells don’t have enough water to operate, they don’t work as well as they should, and our physical and athletic performance suffers. This is extremely important, especially when working out.
Lastly, just drinking more water can help make you feel fuller, which is perfect when you’re trying to lose weight. Because water has no calories, you are essentially filling your stomach which helps you trim your caloric intake.
If you want to lose weight fast, build lean muscle, and look the best you ever have, why not give martial arts a try? Give it a try by signing up for a complimentary trial class today!
Book your complimentary trial class with our World Champions below!