Intermittent Fasting: 10 Common Mistakes of Newbies (Part 1) A common weight loss approach taken by most obese people is to enter into an intermittent fasting diet plan. Unlike other diets and routines, it gives a window to consuming foods that suit a working professional's timetable and doesn't hamper their energy levels after the first week. Unfortunately, newbies tend to make a few common mistakes during this tight fasting schedule. On the other hand, others have learned about avoiding such mishappenings after going through a rough patch. Regardless of the scenario, anyone entering an intermittent fasting diet plan should avoid such errors at all costs, as they can prove detrimental to health. 3/10 Intermittent Fasting Mistakes (Part 1) 1. Subjecting Yourself to Extremely High or Low Calories Whenever someone enters an intermittent fasting (IF) diet plan, they also go into a calorie deficit plan, which can prove very harmful, as your body has its capacity. Subjecting to two
Exercise
Primarily it would be best if you started exercising. If you are already doing all the fat burning exercises, then it means that your body has become immune to your workout routine and wants more effort on your part. Fortunately, you can provide it by either increasing the total number of repetitions or sets. In addition to this, you can even increase the set's intensity by completing it faster, even after increasing the reps.Besides this, trying out variations to tone a body part can also reduce belly fat fast. But try not to lose control of your postures, drastically increase your heart rate, or cause injuries. Moreover, there are specific exercises that burn fat faster than others. Some of them include rope jumping, cycling, jogging, running, shadow boxing, etc. The number of calories burned by your body would depend on many factors. You can make use of calorie burned exercise calculators available online to make a note of the same.
Furthermore, you should include cardio before and after the workout as part of your warm-up and cool down. The intensity of cardio would be much higher during the former compared to the latter. Some of the best cardio exercises include jumping jacks, burpees, twist jumps, rope jumping, high knees, knee tucks, and straddle. But as a beginner, try to practice a few jump variations along with stretching, yoga, and stationary exercises. The latter includes different types of planks, parkour walks, L-sit, V-sit, etc.
Do remember that body flexibility can help you perform your moves to the fullest. Also, stretching can enable flexing your physique.
Routines
Many people go on a high roll to perform their very best in the beginning. However, they slow down their efforts when they realize that their efforts don't provide their results. However, as mentioned earlier, your body becomes immune to a routine. Therefore, it is essential to break your workout routine or schedule.The best method to break a workout routine is to think about a level you want to achieve, set a target date, and work towards it. Yes! It is similar to your office goals and excels sheets. But it requires physique efforts more than mental analysis. The question remains the same - how do you break down your workout routines? Your first option is to learn something new. Doing so would require practicing different stretching and flexibility routines that your body may appreciate and show it by delivering results. Make sure to avoid some of the most common mistakes while practicing new moves.
The second method is much simpler. Just change the days of your exercises. For example, if you performed leg workout on Monday's then move it to any other day and replace the day with any other exercise day; for example, you make Monday as a shoulder day. Though it may not last long due to the same routine, changing the days would provide faster results.
The third method is to incorporate two-day breaks. As the name suggests, you should take off for two days between your workout. So, if you are a daily or alternate day practitioner, then a two-day break would provide an ample amount of time for your body to recover. Make the most of your time by learning something new, providing value back to the society, or planning exercises you haven't tried for a long time.
Next involves practicing for long durations. Usually, warm-ups and cool-downs take 10-15 minutes. But stuntmen, actors, martial arts instructors, PT teachers, and other professionals include various exercises in their warm-ups and cool-downs to have the strength and flexibility to perform their workout. Therefore, you can try by adding martial arts kicks, shadow boxing, jumping, yoga, and stretching exercises. Doing so would burn your belly fat much faster than your expectations.
The final step would include adding cardio days. However, I would suggest involving cardio every day in your routine, whether you do a workout. It helps to burn the fat faster, make you more energetic, and offers a freshness just like you predict. But adding cardio days would drastically affect your physical fitness. It would accelerate fat burning.
Some of the easiest and belly fat burning exercises include burpees, running, skipping, and jumping. During your cardio days, build routines to practice these exercises for an hour. Try to make it more interesting by changing your workout routines. At any point, you feel dizzy or nauseous, sit down for a few minutes, and recover your energy. Make sure the routines don't clash with your medical conditions.
I have tried and tested all the above methods after thinking and working on them. My fat percentage used to be 40%. Now it is 25%, and soon it would become much less. I keep shuffling between these methods without any patterns. The body never slows down the fat reducing in my belly and obliques. It appreciates it and rewards me with an ecstatic physique.
Sleep
Sleeping is not only essential to restore body energy but also to burn fat. You can make use of calories burned sleeping calculators to evaluate your fat loss and attain realistic results. Most researchers say that sleeping at least seven to eight hours is essential to perform at your optimum. Your body consumes energy while you remain asleep, and it leads to calorie burning.Diet Change
Finally, it would be best if you changed your diet. Yes, I understand that you must have gone through all the fat burning diets, food calorie calculators, and tried many fat burning foods without getting the results. But, diet change requires a whole day effort and not just before you start working or returning home. It doesn't mean that you can have alcohol, meals at offices or outside, and still regret the results. It is a strict structure that needs embedding in your mind so that you can see results.So, here is the best method to build a diet chart. Make sure to recall your past week food items at the office, during off-hours, and other places. Now jot down the essential and non-essential food items. The essential items would include the most necessary foods. Now, start creating your diet chart depending on the type of diet you may want to follow. Some fat-burning foods include mushrooms, cauliflower, broccoli, chili peppers, pumpkin, carrots, beans, asparagus, and cucumbers.
Additionally, add green tea, green coffee, black coffee, and other caffeine drinks to your diet. Also, increase your protein and carbs while reducing fat intake. Doing so would require your body to compensate for the ongoing fat from it. Therefore, you would drastically reduce your fat.