How can I lose 5kg permanently?

Conclusion on how to lose the last 5 kilos of fat Exercise. 5 times per week and 30mins per day minimum. Sleep and recovery. 8 hours sleep and get away from those devices 1 hour before bed. Alcohol. Put the wine and beer down until you reach your goal. Cut out processed foods. ... Intensity. ... The 3 Body Types.

bettershapefitness.com.au - How To Lose The Last 5 Kilos And Keep Them Off - Better Shape Fitness

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#2 Exercise

If you have already lost a large proportion of the fat that you wanted to lose then you probably have been training quite well and have started to see the benefits of exercise, so you may already have this step covered. Or you may not be doing enough exercise and that could be a major reason why those last few pounds are hanging on. Exercise 3x Per Week To Maintain and 5x Per Week To Reduce Body Fat If you are currently fit and healthy you need to train at least 3 times per week just to maintain that health and fitness. If you are not where you want to be then you need to be training at least 5 times per week for a minimum of 30mins per day. 3 of those days should be at the gym so that you have the diversity in your routines to tackle your whole body. The other 2 days can be in the gym or out riding your bike, running / fast walking or swimming. It is really important that you understand 30mins of running on a treadmill everyday is not going to give you the results that you want. Your body will adapt very quickly to the demands and you need to work your whole body. You may need to push out of your comfort zone a little and add different types of exercise to your week. But trust me, it really is worth it when you see the results.

Diets Alone Will Not Get You There

If you have lost a large proportion of your fat and you are not training very hard or not at all. Then I assume you are relying on your diet.

STOP – right – now!

A diet alone will never get you looking like you want. Like anything in life there are no short cuts without big prices to pay. Don’t fall for the marketing. Just eating meat, lemons, fruit or what ever else the fad is WILL lose weight. It will lose fat, muscle, water, bone mass you name it.

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We don’t want to lose all the good stuff, we want to lose fat and only fat.

Don’t be silly and please don’t fall for the short cuts.

That being said. There is another myth out there that physical activity can cure bad nutrition. That you can just ‘run it off’. Unfortunately this is not true.

‘You can’t out work a bad diet’

Nutrition and exercise must be used together to get the results that you want. it is not possible to choose just one or the other and be healthy. You might reach the size that you want but you won’t look healthy.

Schedule In Your Training

Don’t have the time to train 5 times per week?

You just need a better goal that will help you find the time. The time is available to you. It’s just a matter of what you decide to allocate it to. Using no time or no money as an excuse to keep destroying your body is stopping you from being happy so I would be doing you a dis-service if I gave it any credit.

5 days per week and 30mins per day is a good guide.

Try not to over think the process. I find if I over think what I have to do I end up not doing it.

First I have to pack my bag,

Get in the car,

Find parking,

Warm up……….

Instead just chunk it down to the core task.

‘All I have to do is knock out a quick 30min workout and I’m done for the day!’

bettershapefitness.com.au - How To Lose The Last 5 Kilos And Keep Them Off - Better Shape Fitness

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