If you want to lose weight & getting muscular, these are basic but effective tips to loose fat, backed by scientific studies. So get ready and get fit with simple effective hacks tips to loose your fat in 2 to 3 months.

#1. Don’t Stretch Warm Up

 

Warm-up is necessary before any kind of workout training, because warm-up slowly increasing the heart rate & circulation. Warm-up increase blood flow to the muscles because warm-up prepare the body for exercises & this will loosen the joints. Do warm-up stretching before weight-training & it will reduce your power output and increase your risk of certain injuries. Perform a 5-10 minute warmup like high kicks, lateral slides, pushups, squats & hip stretch with a twist.

 

#2. Lift Then Run

 

If you want burn more calories as fat perform a high intensity cardio workout after your weight-lifting session. This is the best strategy for weight lose. According a Japanese survey, “men  burned twice as much fat who did the workout in this order”.

 

#3. An Apple a Day

 

Apples known as great slow-digesting carb, & source of numerous beneficial antioxidants. A large apple contains approx 200 milligrams poly phenol and about 30 grams carbs, & it’s directly refers burn fat while limiting fat production and storage of body’s ability. & it’s allowing you to train longer and harder.

 

#4. Eat Nuts

 

Add nuts such as almonds, Brazil nuts, macadamia nuts, and walnuts in your diet. Because nuts are highly nutritious. Approx One ounce (28 grams) of mixed nuts contains approx 5 grams proteins, 4 grams fiber, 6 grams carbs & 173 calories. And with the help of almonds-lost significantly more body and abdominal fat in 24 weeks.

 

#5. Eat Green Vegetables

 

Green Vegetables helps reduce blood cholesterol levels of your body and may lower risk of heart disease & help to maintain healthy blood pressure. & dark greens supply a significant amount of folate (folic acid), which helps the body form healthy red blood cells. Dark green leafy vegetables are the sources of nutrition & vitamins. So eat significantly broccoli, collard greens spinach & cabbage.

 

#6. Go Even Greener

 

Green tea is the healthiest beverage, because green tea source of antioxidants and nutrients. So replace your tea & Coffee to green tea. Because majority of studies showing the effectiveness of green tea for fat loss have used green tea extract. You don’t need to drink a lot of green tea to help you lose weight take approx 5g of green tea extract in the morning and afternoon before meals.

 

#7. Don’t Skip Break-Fast

 

Breakfast is very importent in your diet. You must understand it is the most essential meal of the day. In your break-fast should have a combination of proteins, good fats and carbohydrade in the morning.

 

#8. Do Aerobic Exercise (Cardio)

 

You must understand aerobic exercise (cardio) is an effective & enjoyable way to improve your health and burn calories. Because cardio have many diffrent of types like running, cycling, rowing, swimming & stair climber etc.In cardio give only 20-30 minutes in three time in a week. here we understand which types of cardio exercise helps to burn fat in calories-

• Walking – Burns 300-400 Calories Per Hour
• Running – Burns Around 600 Calories Per Hour
• Cycling – Burns Around 600 Calories Per Hour
• Rowing – Burns Around 840 Calories Per Hour
• Swimming – Burns Around 600 Calories Per Hour
• Jumping Rope – Burns Over 1000 Calories Per Hour

 

#9. Arrange your workout

 

In the case of fat to fit workout trainig & basic powerlifting moves are the bench press, squat, and deadlift are very useful. So do these highly multijoint movements early in your workout, Because then your strength levels are high. These exercises help you maintain as build strength and muscular.

 

#10. Take a Week Off

 

If you want more strength & muscle then you can take rest in a week. Because In a study, “If you want more strength & muscle then you can take rest in a week”
And One another study found that “men lost more fat from all areas when they did aerobic exercise for 300 minutes per week, compared to those who exercised 150 minutes per week.”