How To Lower Body Fat Percentage

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Many fitness specialists believe that body fat percentage is a far more important health factor than your weight. It certainly affects the way you look. The one thing body fat percentage affects more than anything is how your stomach looks. To put it simply, if you don't sufficiently reduce your body fat percentage, you will never have the kind of abs most people desire. Another thing you need to know is that it's possible for almost everyone to get to that low level of body fat percentage.

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How is How To Lower Body Fat Percentage

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How can you lower your body fat percentage?

In order to lower your body fat percentage, you need to create a calorie deficit. This means that you need to burn more calories than you take in. To do this in the most efficient yet easier way is to combine the right kind of exercise with the right diet to burn off maximum fat in as little time as possible.

Exercise

As far as exercise goes, you need to get your entire body into shape. To do so, you need to do cardiovascular routines 3 times a week. When you do cardio, make sure not to waste your time on low intensity activities like running at the same pace for 30-40 minutes. Even though you'll burn a lot of calories, your body soon becomes accustomed to that monotonous pace. A better thing to do would be to engage in interval training in which you change the intensity level of your cardio every few minutes. For example, you start by 5 minutes power walking, then change to 2 minutes of sprinting at a difficult pace, than go to light running, sprinting again, power walking and so on. When you do that, you work your body along a wide range of intensity levels. This develops your heart and metabolism much better than monotonous cardio (which is also boring and time consuming) and helps you to reduce your body fat percentage much faster.

Another thing you need to do to reduce your body fat percentage is to do weight trainings for every part of your body. Some people try to target certain areas of their bodies which they find more fatty than others. This can have some results in terms of muscle development, but little to do with your overall body fat. To better reduce your body fat percentage, work every muscle group in your body 2-3 times a week (it's alright to do cardio and strength on the same session).

Diet

The second thing you need to do in order to lower your body fat percentage is to go on a regular and effective diet. This doesn't mean starving yourself. Actually, starving yourself can seriously undermine your efforts to lower body fat. A good diet is one which is made up of a great deal of vegetables, fresh fruit, lean protein like eggs, turkey, and chicken breasts, and complex carbohydrates like whole wheat bread, brown rice, whole flour pasta, yams, and potatoes. This is a diet in which you eat 4-6 small meals each day instead of 3 large ones and also drink a large amount of water each day.

Follow these exercise and diet guidelines and you will lower your body fat percentage. This will make you look and feel better. The health benefits are also substantial.

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Foods That Lower Cholesterol - 9 Foods to Help Lower Cholesterol

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If you have high cholesterol it will help a lot if you consume foods that lower cholesterol. Below you will find a straightforward but prominent list of 9 foods that will help you lower cholesterol

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1. Oats

Eating oats for morning meal is a very productive way to sacrifice your cholesterol. The mechanism of action is very simple. One measure of this meal gives you 1-2 grams of the so called soluble fibers. Studies have indicated that, if you take about 10 grams to 20 grams per day, within a month you will have your cholesterol reduced by about 18%.

2. Whole grains

Whole grain are also a very great source of soluble fibers. However, they are not as rich on soluble fibers as oats and that's why they take second place in the list.

3. Beans

Beans have the power to sacrifice cholesterol very effectively. They are also rich on soluble fibers. However, they have an additional one advantage.When you take them, you will full for longer period of time. That's why beans are very beneficial for citizen who want to lose some weight as well.

4. Eggplant

You may be surprised to find this food here. Any way eggplant is very low on carbohydrates and at the same time it has soluble fibers.

5. Nuts

Eating 20 gram of nuts each day will sacrifice your cholesterol levels by 5%. However, nuts have other ingredients, which also protect the heart against the complications for hyperlipidemia.

6. Vegetable oils

Canola, safflower, sunflower. Use these instead of butter because these oils are rich on polyunsaturated fats and monounsaturated acids, which will help you sacrifice your cholesterol levels.

7. Fruits

Apples, grapes, citrus fruits, strawberries. These fruits are rich on pectin, which could be classified as a type of soluble fiber.

8. Soy

Soy makes you feel full, fast. A modest consumption of soy and soy products (tofu and soy milk) could sacrifice your cholesterol levels by 5% or 6%, depending on your metabolism.

9. Fish

Eating fish complicated times each week will deliver you great result. The omega-3 fatty acids found in fish have cholesterol reducing effect.

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But Won't Eating Chicken and Fish Lower My Cholesterol?

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Most people and many health experts believe that cholesterol will be lowered by substituting chicken, turkey, and fish for red meat.

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How is But Won't Eating Chicken and Fish Lower My Cholesterol?

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So instead of eating steak and potatoes for dinner, they change their eating plan to chicken and potatoes. Instead of eating a roast beef sandwich, they eat a turkey sandwich. Instead of eating a hamburger, they eat fish and chips.

Most people, including health and fitness experts, have no idea how much cholesterol they are getting in their daily diets and overall health plan. They, although well-intended, are misinformed. They simply don't realize how much cholesterol is in all animal products, including chicken and fish.

As Dr.John McDougall states in his book, Ten Days to Dynamic Health, in a 3.5 ounce serving,

Pork contains 90mg of cholesterol

Beef 85mg

Chicken 85mg

Turkey 82mg

Lamb 82mg

Trout 73mg

Milk 49mg

Notice that chicken contains just as much cholesterol as beef; turkey almost as much cholesterol as beef; and trout is not close behind.

On the contrary, all plant foods have exactly 0mg of cholesterol.

Are you serious about lowering your artery-clogging and disease-causing cholesterol? If you are, then eat a plant-based diet.

All animal products, including cheese and milk, are loaded with cholesterol and that extra cholesterol accumulates in your arteries and veins, raising your blood pressure and your chances of getting a heart attack or stroke.

Are you ready to take charge of your body, your health, and your life?

Load up on the best foods for human health and fitness that are choked full of the superior nutrition, little fat, no cholesterol, and fewer calories for natural and easy weight loss.

Avoid and ultimately eliminate animal and dairy products that have excess fat, cholesterol, animal protein, chemicals, calories, and absolutely no fiber.

The logical choice: plant foods in the form of fresh whole fruits and vegetables, raw nuts and seeds, whole grains, and whole legumes.

So the next time you eat chicken or fish with the thought that those foods will lower your cholesterol, think again!

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