Best Testosterone Supplement To Build Muscle Fast

Testosterone is at the very heart of manliness. It is the well-spring from which we draw to get strong, build muscle, develop sexual virility and gain that competitive edge. The more we have, the better.

Unfortunately, men in the Western world have got less, not more, testosterone coursing through their bodies than their forebears. And from the age of 30, our natural levels drop by about 2% each year. That’s not good.However, there are special remedies, by which you can boost your testosterone level.This includes both natural way and taking the best testosterone supplement which I will reveal by the end of this article.

Testofuel Reviews – Is It Really the Best Testosterone Supplement…?

Why You Need More Testosterone

The low fat diet mantra that has permeated our society has lowered the average person’s testosterone levels. The low fat diet is also low in testosterone. Unless we boost our levels, we will never attain to the body we desire. Of course, steroids allow you to take testosterone synthetically and increase the amount of muscle you can build. Steroids, however, have some serious side effects.

Can I increase testosterone naturally?

May be you are thinking is there any natural best testosterone supplement which doesn’t have any side effects and boost testosterone level naturally!

Here are 3 surefire ways to boost your natural testosterone production – without risking your health:

1)Up Your Protein Level: low fat milk and egg

Eating foods that are high in protein and Vitamin D are essential to boosting your testosterone levels. Tuna is a great choice, but make sure that, if it’s out of a tin, you choose a variety that is packed in water. Vitamin D fortified
choice, but make sure that, if it’s out of a tin, you choose a variety that is packed in water. Vitamin D fortified low fat milk, eggs (yolks are good), shellfish, beef and white meat are also great testosterone boosters.

2)Hit The weights:

extreme excercise To boost your testosterone, you have got to go heavy with the weights. High reps won’t cut it. Pyramid down to 4-6 reps per set on basic compound movements (bench press, squats, deadlifts) to give yourself the best chance to up your “T” levels. Give yourself up to two minutes to rest between sets and up the intensity with forced reps and drop sets.

3) Up Your Protein Intake: whey protein powder

Protein builds and repairs body tissues, including muscle tissue. It is, therefore, vital to boosting your testosterone levels. Its job is to accelerate muscle growth by rebuilding stressed muscles after vigorous exercise. Get extra protein my downing a whey protein smoothie to get fast absorbing protein into your body quickly. Use it to get your protein intake up to 1 gram per pound of body weight.

Supplements that Increase Testosterone

Oyster Extract – Oysters are a fantastic source of zinc, which is essential for raising testosterone levels. If you have low zinc levels, your body will produce more estrogen – that’s a female hormone!

Vitamin D – Deficiency in Vitamin D, which the body produces as a result of exposure to sunlight, is directly linked to low testosterone. Getting more Vitamin D will support hormone production, sexual health and testosterone output.
D-Aspartic Acid – a form of the amino acid Aspartic Acid, which builds up in the testicles to alleviate a rate-limiting step of Testosterone synthesis.

The All-In-One Solution

Imagine if there was a mega supplement for testosterone that was able to combine the benefits of all 3 of the best testosterone supplements into one formulation. By stacking oyster extract, Vitamin D and D-Aspartic Acid you’d be able to provide your body with the anabolic environment that will leave it with no option but to Super charge it’s testosterone output – and blast your muscle growth to new heights.

3 Healthy Smoothies That Do Wonders For Your Skin

Healthy Smoothies

Give your skin a shot of anti-age with smoothies rich in drugs and vitamins that strengthen, protect, and replenish. You become what you drink!

Almond Banana Smoothie

Therefore: Almonds are rich in Vitamin E, which is a great anti-age vitamin. Vitamin E is a fat-soluble antioxidant that protects the cell membranes around the skin cells from being destroyed by free radicals. It keeps them healthy and prevents wrinkles.

>> For 2 glasses



  • 2 frozen bananas in slices (if you forgot to freeze it, use 2 bananas and a handful of ice cubes instead)
  • 2 dl almond milk
  • 1 teaspoon vanilla sugar
  • Possibly. nutmeg


Get all ingredients in the blender and blend until you have a delicious, uniform consistency. If necessary, with fresh nutmeg on top.

Chocolate smoothie with chia seeds

Therefore: Chia seeds are rich in the healthy omega-3 fatty acids that dampen inflammation and enter the skin’s cell membranes and optimize. Your skin becomes clearer and your hair stronger.

>>For 2 glasses 


  • 4 tablespoons chia seeds
  • 2 tablespoons dark cocoa
  • 5 dl milk
  • ½ avocado
  • ½ teaspoon cinnamon
  • 1 tablespoon honey or syrup to sweeten with


Add all ingredients to the blender and blend until you have a delicious, uniform consistency.

Vitamin C-smoothie

Therefore: Not only good for boosting the immune system here and now, but also effective as an anti-age agent. Vitamin C plays an essential role in the formation of collagen, which forms part of the connective tissue of the skin. The collagen helps keep the skin strong and when it breaks down naturally with age, the skin wrinkles.

>>For 2 glasses



  • 4 cup of orange juice
  • 3 dl frozen strawberries
  • 1 ripe banana
  • the juice from 1 lime
  • Possibly. a sprinkle of cayenne pepper to spice it up
  • Possibly. a little icing if you think it will be too acidic.


Get all ingredients in the blender and blend until you have a delicious, uniform consistency.

10 effective tips + free diet plan!

Hair About Your Health

Hair Health

Are you trying to tell her about your health? Perhaps. Some diseases and medicines affect your hair. But sometimes you just have to take better care of your hair and scalp. What is a myth and what is a fact? We put it in a row for you.


If you have dandruff, you may feel embarrassed, and also it will also feel it, but dandruff is definitely not harmful to your health. It is best to use an anti-dandruff shampoo. Does not help the shampoo, go to your doctor for advice. If the rose is yellow and greasy, there may be seborrhoeic eczema. This is a scaly skin condition. The skin cells are much faster than usual and dead cells are released into small, dry slices: the flakes.

The best hair fall product available is Provillus. This is available two forms, supplement, and ointment. The supplement is formulated with herbal ingredients that are meant to be taken orally, while ointment is used topically.

Hair loss

You lose about 100 hairs per day. This is normal. If you suddenly lose a lot of hair, then there is no need for something serious to happen. A shock – such as surgery, birth, medication, crash diet, stress, or thyroid problem – can cause the hair to remain in the resting phase. After two or three months the hair falls out. It seems then to ‘fall out with bushes at the same time’. Usually, it immediately grows again. If not, go to your doctor for advice. Optionally, nutritional supplements are available to support hair growth from the inside.


Spotless Baldness

With patchy baldness ( alopecia areata ) your immune system attacks your hair follicles by mistake. This causes sudden hair loss. Most people get one or two bald spots. Sometimes the hair falls out. This type of hair loss is not harmful, but psychologically it is very annoying.

Too much sun changes your hair into a dry and brittle mush. It breaks easily. If you already have thin hair of yourself, then you also risk sunstroke. Haircare products with sunscreen offer some protection. Wearing headgear is recommended.


In extreme cases, a crash diet can cause hair loss. To stay healthy, her protein and iron need as well as omega-3 fatty acids, zinc and vitamin A. Low-calorie diets often miss these substances and can impede hair growth. Often the hair looks dull and lifeless. With this nutrition, you can improve the condition of your hair.


Becoming gray does not always have to do with your age. If you are not yet 40 and you see more than a few gray hairs, this is genetically determined. It does not have to say anything about bad health. However, anemia, thyroid problems, vitamin B12 deficiency, and vitiligo may underlie premature graying.

Press, draw, style

Over-pulling the hair, for example, when making a ponytail or braid, can damage the hair roots and cause the hair to break or fall out. Extra pressure on the hair, for example with hair extensions and hairpieces, sometimes causes hair loss.

Too much styling makes your hair weak. Think of blow-drying or even brushing too often. It damages the outer layer of your hair. If the core of your hair is exposed, it will become dry and dull. Because there is no question of permanent hair damage, it is best to cut your hair.


Some medicines, such as antidepressants, the contraceptive pill, beta-blockers, medicines for gout, arthritis and high blood pressure, cause hair loss. If you stop the medication, hair growth usually comes back. Always ask your doctor about the possible side effects of medication.

3 Healthy Smoothies That Do Wonders For Your Skin

How to increase testosterone naturally

Low TEstosterone Booster- Naturally

Why is it so important to increase your testosterone naturally?

To increase muscle mass and strength. The higher the testosterone levels, the easier it is to gain muscle mass and strength. You will have to reduce your body fat by up to 15% if you want to achieve it.

-Strong bones (and less risk of osteoporosis).

-It can help treat certain emotional disorders such as depression.

Ways to increase testosterone

Train at high intensity

Strength workouts are the only ones that have been shown to raise testosterone levels. Repeated exercises that force you to use as much muscle mass as possible.

Not so aerobic exercises, that is, if our purpose is to increase testosterone levels, running is not the same as doing weight training or spinning. Rest days are essential. Beware of over training. Do not pass. Stopping yourself will lower your testosterone levels and increase your cortisol levels.


I transcribe below the WHO and FAO recommendations: Specific recommendations in the report include reducing fat to 15 to 30% of total daily caloric intake and saturated fat to less than 10%. The report indicates that the bulk of the caloric needs should be covered by carbohydrates (between 55 and 75% of the daily intake), but that refined (added) sugars should be kept below 10%. The intake of salt, if possible iodine, should be kept at less than 5 grams per day, while the intake of fruits and vegetables should be at least 400 grams. The recommended protein intake is 10 to 15%. The report also notes that physical activity is a determining factor in energy expenditure.


Let’s be clear. Few substances are worse for your body than alcohol. The influence of alcohol on testosterone levels depends on the amounts consumed. Research by the Nutrition and Food Research Institute shows that a decrease in alcohol intake is greater than 1.5 g / kg for men (equivalent to 4-6 cans of beer or 4-6 cups). dose-dependent testosterone levels.

And with this information, each one decides in an informed and conscious way, what they want to do on weekends when they go out with friends. By drinking a couple of beers once in a while you are not going to have serious problems.


Three important points:

-Most of the testosterone is produced during sleep.

-Sleeping is where the muscle is built. In the gym, it is stimulated. In the kitchen it nurtures. But it is sleeping where it really grows.

-Few hours of sleep increase your cortisol levels.

Avoid chronic stress

Stress: Cortisol. Cortisol and stress are useful and necessary, but if they get too long, problems start. So do avoid excess stress.

6 Tips for Losing Weight with Walking

Can You Convert Fat Into Muscles?

Fat To Muscle

You often see it in commercials, especially the kind of commercials that try to promote unrealistic diet products. Photo 1 shows a fat, unhealthy person, preferably with a very sad face. Photo 2, on the other hand, shows a muscular guy who looks like he can handle the whole world!

The logical conclusion for the layman is very simple: somehow this man has converted fat into muscle. But how credible is it really when a product promises you that great effect? Is that actually possible to convert fat into muscles? Today’s article takes a detailed look at that important question!

Convert fat into muscles?

First of all, let’s see what happens if we take the question very literally. Convert fat into muscles, is that possible? Can you break down the material of fat and rebuild it with some useful chemical reactions such as muscle mass? The answer is very simple: no, you cannot convert fat into muscles. Muscles are made up of building blocks called amino acids (which your body has extracted from proteins ).

Fat consists, quite simply, of fat. There are no amino acids in any form. So you cannot use fat as a building material for your muscles! It must be burned separately, and the muscles must be built separately. They are two completely separate processes.

How do you lose fat?

The question is of course: can you combine the two processes with each other? In other words, is it possible to lose fat while building more muscle at the same time? For that, we first have to take a closer look at how these two physical developments actually work.


Fat loss is a well-known process for many people. The math behind it is very simple: if you burn more calories than you eat, you will burn fat. After all, your body has to get the fuel from somewhere else to get you through the day. Without a shortage of calories, it is therefore not possible to lose fat.

How do you build muscle?

Then there is muscle building, where the story gets a bit more complicated. To build more muscle, you need two things: an incentive to get stronger, and ‘building blocks’ for your muscles. You create that stimulus by doing heavy strength training. Your body receives the ‘signal’ that you need more power.

With strength training, you create small cracks in the muscles. When they are repaired, more tissue comes back than there was original! However, for that repair, you need sufficient proteins, which supply amino acids to form muscle tissue. Because you have to build ‘new’ body tissue, it is important in muscle growth to get more calories than you burn.

Lose fat and build muscle?

As you probably already see, there is a problem if you want to lose fat and build muscle at the same time. For fat, you need a shortage of calories, for muscles a surplus! It is clear that you cannot meet both conditions at the same time. So if you want to lose weight, you will often also break down some muscle tissue. After all, your body tries to get energy from everywhere.

Conversely, fat is often added when you train to grow your muscles. To name an extreme example: sumo wrestlers are often insanely strong. You don’t see it, but under all that fat are huge loads of muscles hidden!

Beginner happiness!

That means you always have to choose one or the other! Fortunately, there are a few minor exceptions. One of these applies to people who are just starting out with weight training. Your muscles currently need very little stimulus to start growing. After all, they are hardly trained.

In addition, your insulin resistance decreases when you train, and the absorption and processing of nutrients improve. Even without eating more, you are already creating an increase in ‘building material’. All this leads to beginners often losing both fat and building more muscle mass. In other words, a great start to a healthier lifestyle!

And for advanced?

But what about more advanced strength athletes? Unfortunately: there are often fat loss and muscle building really separated. It is not without reason that most advanced students alternate between ‘ bulking ‘ and ‘ cutting ‘. Periods of completion and build-up ensure that you get closer to the desired result. There are, of course, ways to avoid shooting too far one way or the other. By meeting a number of conditions, you can lose weight and (largely) maintain your muscle mass:

Lose weight slowly. If you create a huge calorie deficit, your body will naturally break down muscles in a kind of emergency reflex. Keeping it very gradual will prevent that. 300 to 500 calories a day is a good shortage of advanced strength athletes.

Eat a lot of protein. When you lose weight, you get fewer nutrients. A little less fat and carbohydrates are fine, but make sure that your protein consumption remains relatively high, at least 1.8-2 grams per kg of body weight. You need the amino acids to maintain your muscle mass as much as possible.

Do heavy strength training. By continuing to train firmly, you clearly show your body that you really need that strength. Your muscles are not unnecessary fuel, in other words! Really choose strength training, not excessive cardio: too much endurance sports can cause a breakdown.

This way you may not build more muscle mass during weight loss, but you will maintain your existing muscles.

Arriving can be good news!

One last point that we would like to emphasize here for all bulkers: converting fat into muscles is not possible, but gaining weight is not bad! If you do it in a controlled way, it is exactly what you need. After all, you don’t get that muscle mass without growing all over your body.

Of course, make sure that you do not arrive too quickly because then it is really mainly about fat. In addition, make sure that you do not let your fat percentage get too high. It then becomes more difficult to get it off again. Furthermore, you do not have to worry so much! Because converting fat to muscles is not possible, this is often the best alternative.

How to increase testosterone naturally

Gynecomastia – The Medical Term For Breast Formation In Men


A herbal Supplement for Man Boobs Gynectrol is an effective treatment for this breast formation condition. To understand it further, Gynecomastia is a medical term for breast formation in men. Not much is said about it but it happens regularly.

Breast formation can be caused by an enlarged glandular disc, excess skin, excess fat, or a non-physical cause. However, one thing is certain: breast formation often leads to great insecurity in men. If you feel insecure due to gynecomastia, breast reduction is a good solution. During this breast reduction operation, the excess fat tissue is removed.

What is Gynecomastia?

Gynecomastia is the development of abnormally high breast tissue in men due to an imbalanced hormone level during puberty. There are different forms of breast formation in men. For example, there may be excess glandular tissue, adipose tissue or a skin surplus. Gynecomastia is caused by physical and non-physical causes. Factors such as heredity, the endocrine system or medication play a role in this.

The first consultation

During the consultation, the plastic surgeon will ask you about your wishes and expectations. The options will be discussed in response to this. Together you determine which treatment method is most suitable for you. Your plastic surgeon will provide detailed explanations during this interview, identify any risks and complications, and show you the results you can expect. The difference between the different gyneacomastic treatments is also explained.

The treatment

What the surgery will look like depends on the type of gynecomastia. We distinguish between two breast-reducing operations:

Removing excess glandular tissue

Removing the excess skin

Male breast reduction – remove glandular tissue

Breast reduction man – liposuction

Male breast reduction – remove glandular tissue and liposuction

Male breast reduction – remove glandular tissue, liposuction and skin reduction


Recovery after the breast reduction procedure

How quickly you recover after gynecomastia treatment depends on the type of breast correction and your body’s response to the procedure. You need on average about two weeks to fully recover. After about two weeks you will return to our clinic to check the end result.

The first week after the correction, the breast will be sensitive and the swelling will continue to increase. After about a week it will decrease automatically. This natural response from the body is nothing to worry about.

You are on your way to recovery and should normal precautions and care that follow after surgery and as informed by your surgeon.

The scars, however, are a different thing altogether. They would stay

Can You Convert Fat Into Muscles?

Hives / Urticaria / Galbulten, how do you get rid of it quickly?

Hives are a reaction of the skin, it is also known as Urticaria or Galbulten. Everyone comes into contact with it sooner or later, regardless of gender and age.

What is hives?

Hives are an itchy reaction of the skin, which may result in slight tinted swollen spots. You can compare these bumps with the bumps that you get when you touch in nettles. Hives can arise from nothing but also disappear within a few hours or within a few days.

How do you get Nettle rose

Hives are a result of an allergic reaction. You are extra sensitive to a certain substance. Exactly how hives develop on your skin is still unclear, but usually this happens when you are hypersensitive to the following:
Medicines such as antibiotics or aspirin
Eating chocolate, nuts, fruit or eggs
Dyes and / or flavor enhancers
Contact with plant and chemical substances
Mosquitoes or other insects

In addition to the above items, hives can also arise due to tension and pressure on work, for example. Because of this pressure, the substance histamine is created in your skin. This substance causes skin rashes.

To treat

Hives can be treated, but in most cases the symptoms will be resolved within two weeks. It is then good to avoid the substances for which you are sensitive to reaction. In addition, you should also avoid as much alcohol, aspirin, stress and heat as possible. These substances can aggravate the reaction. You should also not scratch on the sensitive areas. Finally, it is best if you wear loose clothes, so that the clothes will not scour the sensitive areas.

Hives that persist for more than 6 weeks require further investigation. Even when this happens, the source of the hives must be found. Further research will include allergies and skin tests from which you can conclude for which you are allergic.


You can use the following medicines against hives. These are anti-allergy agents that ensure that you get no / lesser allergic reaction from a certain substance.

Male Gynecomastia The Ultimate Treatment to reduce the chest

Is a lot of Sweating Important during Exercise?

Sweating: nobody really loves it. Many people even find it particularly embarrassing when they are bothered by it. Even in the gym, a dark spot under your armpit can feel very embarrassing! Yet you often hear that it is really essential to sweat a lot when you are at the gym. If you didn’t sweat, that’s how the story goes, you probably didn’t do that much sensible. visit the up coming post

Sweating would also help you to lose weight. How much is there from where? Is much sweating indeed essential, or are there many more factors of importance? And what do you do if you sweat too much? All questions that we will discuss in the blog today.

Why are you sweating?

As mentioned before, sweat is mainly an annoyance for many people, which they tackle with a lot of soap and deodorant. However, sweating is a particularly necessary physical process! This is namely the most important method of your body to remove excess heat. When your sweat glands produce moisture, it evaporates on your skin. With evaporation, cold is released, with the result that your body cools down slightly.

Certainly, on hot days, this happens throughout the day. And of course, this also explains why you sweat when you exercise intensively. After all, contracting your muscles also releases a lot of extra heat that you have to get rid of in one way or another.

Personal factors

How much you sweat differs per person. On average, everyone has between two and four million sweat glands all over the body – so that can make a big difference. In addition, those glands are not equally active in everyone! For example, it may well be that people with fewer sweat glands eventually sweat much more.

On average, men sweat a little more than women (although they also have fewer glands on average). Body size is also a factor that matters a lot. Smaller people generally sweat less. If you have a lot of muscles or a lot of fat, that can also lead to more perspiration.

Sweating with exercise

All in all, your sweat volume depends on quite a few factors, such as gender, physique, and simply your genes. From that, you can actually immediately conclude that it is not possible to make a direct link between a lot of sweating and intense effort! Someone who is already sweating a lot will have to do much less to get out of the gym dripping.

So you should certainly not be embarrassed if you do not sweat extremely heavily while you exercise. A good sweat production can mean that your condition is in good shape. People who train regularly often have more active sweat glands because the body is forced to make heat regulation more efficient.

Is sweating important?

Is it important or not to sweat a lot? The short answer is: it is a bad sign if you don’t sweat at all. That means either that your body can overheat, or that you just don’t exert yourself that way. The latter is usually the case when you are exercising with bone-dry armpits. With cardio, the rule of thumb is that you have to produce some sweat in the first ten minutes.

If that does not happen, then it is still allowed to go a step further. But it doesn’t really matter how much you sweat. Someone with large damp spots all over his shirt is definitely not better by definition! There are simply too many other factors that play a role in that.

Is a lot of Sweating Important during Exercise?

The Pelle haircut

Graziano Pellè, football player, top scorer of Feyenoord Rotterdam and also a style icon might be even more famous because of his hairstyle than because of his football qualities. What is this for a haircut and can you create it yourself?


Graziano Pellè started his career at US Lecce in Serie A, which was in the 2003/04 season. After a number of rental periods, he landed in Serie B in 2006/07 with Cesena. After a good season that resulted in a transfer to AZ Alkmaar. At AZ he did not make much impression in 4 years time and eventually he left for Parma in the Serie A. This was not an undivided success and after a rental period at Sampdoria he finally came back to the Netherlands. He surprised friend and foe by signing at Feyenoord Rotterdam. Initially this was on a rental basis, but in the end Feyenoord finally managed to snare him.

The Graziano Pelle haircut

After his arrival at Feyenoord, this footballer quickly became popular. Not only his goals were appreciated, but also his hairstyle became extremely popular in a short time. Many young football fans had their haircut at the hair salon and soon the older man followed. In a few months, the hairstyle was indispensable from the Dutch street scene. The hairstyle is distinguished by a retro look from the 1960s. It is a half-length hairstyle with a tightly shaved and overflowing side and back. The side part can be applied with the comb but it is also possible to have it shave in the hairdressing salon. Carefully combing the hair and applying a good amount of pomade to the hair is then sufficient to walk around the whole day with the Graziano Pellè hairdo.


Pomade is a fatty substance that can be applied in both dry and wet hair. It is characterized by the wet look. This is also a product that does not become hard and can therefore be styled throughout the day. Pomade is also available on a water basis which simplifies hair washing.

Apply pomade

Make sure you distribute the product well over your palms, then apply it evenly in the hair. For that, preferably, do not start at the front of your haircut but at the back. This is a simple tip that makes evenly distributing the pomade easier.

Other celebrities with this hairstyle

Outside of the Netherlands, this hairstyle is best known as the schoolboy divorce from the sixties, but this does not make it less popular. Ryan Gosling, Robbie Williams and David Beckham, among others, have used this style.

Pellè’s beard

Pellè’s hairstyle is not the only thing that makes him known. The beard of Pellè is just as important. This is a short trimmed beard where the neckline and the cheek lines are tightly finished. It soon became known that Pellè went to a barber in Rotterdam for the care of his head hair and beard. For more information and tips on getting and keeping the beard see tips for the male beard.


At the same time as the rise of this hairstyle, the barber became increasingly well-known in the Netherlands. A barber is a hairdresser who, in addition to the hair, can also take care of the cutting and care of the beard. The word barber comes from the Latin word barba which means beard.

How To Stay Fit With Good Intention

10 effective tips + free diet plan!

You want to lose weight quickly ? With the summer before the door, you are certainly not the only one! Many people start a fast diet just before the holidays . The bad news: many of those people fail to become or remain much slimmer.

Do you really want to see visible results? And are you trying to prevent a yo-yo effect ? Then you will have to avoid the pitfalls of the most frequently heard advice. We explain to you today how fast you can lose weight, and give you a free diet for extra support!

Quickly lose kilos?

You quickly lose weight and lose weight quickly. The one means that you want to see a lighter weight on the scale very quickly . The other means that you want to fit in smaller clothes as quickly as possible and want to become slimmer. Although many people think that is the same, that is certainly not the case.

You can easily lose a lot of weight without losing fat. With a low- carbohydrate diet , for example, you lose moisture. That gives quick results on the scale, but with the naked eye you see little difference! Conversely, you often get a little heavier when you build more muscle – but you look slimmer.

In short: make sure you set up your goal in the right way. Yes, you want to lose weight quickly, but the scale is not always your best tool for that! Instead, you can focus better on visible results.

How quickly lose weight?

Then of course the question is: how fast is weight loss? Many online diets promise insane results such as 5 kilos per week. Unfortunately, it is physically impossible to burn 5 kilos of fat in a week . That is equivalent to a total energy shortage of about 40,000 kcal: one kilogram of fat yields 7,700 kcal. If you burn 2,000-2,500 kcal per day, that will not work.

(That 5 kilos per week usually comes mainly from loss of fluid and muscle loss, but you will not lose weight if you lose weight, and you will not get any better muscle loss.) That’s not the kind of thing you go for!)

The maximum caloric deficit that you can sustain in the long term is about 500 kcal per day. This is about 3,500 kcal per week, ie half a kilogram of fat. If you are overweight or just starting out, the result may still be slightly higher. However, more than a kilo per week is unrealistic and unhealthy.

Fast weight loss: diet tips

In short: if you deal with weight loss properly, it will never go as fast as you would like to secretly. That’s okay. Keep in mind that this is the only way to really look better and avoid a yo-yo effect. Maybe it will take a bit longer, but in any case you will not be back to your current weight in a year!

And how do you do that, lose weight quickly? The following 10 tips form the basis.

1. A calorie deficit of 20%
To lose weight, you need a calorie deficit. In this way you force your body to burn fat to release enough energy . However, too much energy deficiency is unhealthy: you lose muscle tissue and you run into nutrient deficiencies.

About 20% of your energy requirement is the maximum energy shortage we still recommend. How much that is, for example, can you calculate with our online tool . If you choose the option to lose weight, he calculates how many calories you should eat per day.

2. Eat proteins
No, you do not have to start eating low on carbohydrate. As said before, that mainly causes moisture loss, and not necessarily fat burning . That caloric deficit is more important than the precise composition of your macros.

Nevertheless, it is worthwhile to eat enough protein . They provide more satiety and therefore help you to ” eat ” less automatically . In addition, proteins are essential for muscle growth. Under point 8 you can read why it is so important to make weight loss possible!

3. Eat fiber
Also essential is your fiber intake. Fibers provide practically no calories, but they do fill up properly. It may be clear why that is a plus for your calorie intake! So eat a lot of vegetables , fruit and whole grain products.

4. Try intermittent fasting
Intermittent fasting – short periods of fasting – does not work for everyone. But can you find a variant that fits your body? Then this is an excellent way to create a calorie deficit without suffering from hunger .

IF does not necessarily mean that you do not eat for days. You can not eat anything between 19:00 in the evening and 11:00 in the morning, for example. That way your press balance will usually eat less.

5. Replace your snacks
Looking for a quick way to save calories? Take a good look at your snacks. Many people eat three healthy meals a day, and then ruin everything by snacking too much. A bowl of crisps or a few biscuits quickly deliver hundreds of kcal.

That does not mean that you can not check at all; it is only sensible to snack in other ways. Fruit and vegetables are very low-calorie options. For example, wholegrain crackers with lean spreads are also a great option.

6. Drink a lot of water
Ironically, your body will store more water when you drink too little. This leads to weight gain and a somewhat ‘paffy’ face. Not healthy and not good for your tight body, so. For that reason it is important to drink about two liters daily.

And pay attention: make sure that the moisture comes out of water, tea and possibly a few cups of coffee. Drinks as soft drinks, fruit juice and alcohol deliver a lot of calories and fill for no meter. You better avoid them.

7. Not full, but saturated
Many people eat more chronically than they need – and more than they think. This is partly because we have a pretty disturbed picture of food in our society. We like to eat until we are full, and that every meal again. No wonder you arrive!

Try to go standard for 80% saturation instead. You ate at that time enough to not get hungry for a few hours. On the other hand, you still do not feel like you can burst out of your pants at any moment …

8. Start with strength training
Fast weight loss depends on your diet for about 80%. You can still give that other 20% a boost by also exercising. And no, you do not necessarily have to go running! In fact, strength training is often a lot more effective.

There are several reasons for this. For example, strength sports provides more afterburning. Muscle tissue also speeds up your metabolism , causing you to burn more calories throughout the day. Even in peace! A final advantage is that with more muscles you quickly look much tighter.

9. Do HIIT
Do you want to run anyway, or do you want to do some extra cardio besides that strength training? Then check if HIIT is something for you. The idea of interval training is very simple: you alternate short efforts with rest periods. This way you can move much more intensively than with endurance training.

With HIIT you save a lot of time – after all, you do not have to spend hours on that treadmill. Moreover, with those short training sessions you prevent your body from producing too much stress hormone, which is also detrimental to your weight loss .

10. Sleep well
And then another unexpected tip to make losing weight easier: take care of enough sleep! If you are tired and stressed, your body makes more cortisol , the stress hormone. This ensures extra fat storage and more muscle breakdown.

In addition, you get more appetite if you sleep little, and your self-control deteriorates … It will be clear that that is a dangerous combination. Fast weight loss also means that you dive into your bed in time!

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