WEIGHT HEY Lose weight in just 10 days by following 4 simple steps - and it starts with training your body type
SUMMER is full of events - from vacations to barbecues and weddings.
And with most of us living a busier life than ever before, finding the time to lose weight can be difficult.
But what if there was an easy way to get rid of your belly fat in just 10 days.
A personal trainer says it's very possible - and no million sit-ups are needed. Hoera!
Rachael Attard, a personal trainer in Sydney, Australia, says on her blog that there are four steps to ban your muffin top.
And it starts with understanding your body type ...
1. Calculate your body type
You've seen yourself a million times, so you probably know what you look like, right?
Well, even if you have really stared at yourself, have you ever discovered your exact body type?
Rachael explains that some body types tend to lose fat faster than others, so it is really worth knowing which category you fall into.
In this way you can optimize your diet and training instead of wasting time.
In general there are three different body types:
endomorph
People with endomorphic body type usually have naturally higher percentages of body fat.
Think of Kim Kardashian, Jennifer Lopez and Kate Winslet.
"They store fat more easily, usually around the abdomen, thighs and buttocks," says Rachael. "And it's often harder to lose fat."
Endomorphs usually benefit from following a low-carb diet and doing more cardio than the other two body types.
ectomorph
Ectomorphs are usually naturally lean, although they can still have the "lean fat look" with stubborn belly fat, Rachael says.
She says that people with this body type have a tendency to have difficulty in attracting muscles and may find it difficult to train.
"Unlike endomorphs, ectomorphs do best on a carbohydrate-rich diet and do not need to focus much on cardio unless they have extra body fat that they want to lose," she added.
Celebrities such as Keira Knightly and Karlie Kloss are considered ectomorphs.
Mesomporph
The best of both worlds, mesomorphs are somewhere in the middle of the other two body types.
Rachael says, "They can store body fat more easily than ectomorphs, but it's easier for them to lose it than for endomorphs.
"It is best to follow a balanced diet and do moderate amounts of cardio for fat loss."
Famous mesomorphs are Gigi Hadid, Jennifer Lawrence and Irina Shayk.
2. Focus on nutrition
After you identify your body type, you can start eating to lose belly fat faster.
Rachael says that nutrition is the key to moving the pound in less than two weeks.
She says: "If your diet is not on point, you will not get results, especially not in just 10 days!
"Remove all junk foods, processed foods, bad carbohydrates, sugar and alcohol for the entire 10 days. No cheating.
"And you have to eat the right amount of food for your body type.
"If you have no idea of the calories and macros in your food, try counting it for a few days."
She recommends trying a calorie counter, such as the free MyFitnessPal app, to get an idea of how much food you should eat.
Rachael added: "This gives you a good idea of how much you actually eat, and you know if you should eat more or less.
"And if you need more carbohydrates, fewer carbohydrates, more proteins, etc."
3. Reduce stress
None of us want to live a stressful life, so this is probably easier said than done.
But Rachael says that limiting the amount of stress you experience plays a big role in moving the fat.
"If you are stressed, your body releases the stress hormone cortisol. If you have consistently high levels of cortisol, the body stores fat, especially around the stomach.
"So if you put yourself under too much pressure on fat loss and train too hard or become extremely strict with your diet, this can even be counterproductive."
Instead, she says to avoid things that can put you under pressure - that means that if you put pressure on yourself to practice constantly, it is not harmful.
Strive for eight hours of sleep and throw away that bad relationship, she adds.
4. Train correctly
Although nutrition is the crucial component for losing weight fast, it is important to also exercise a little.
"You don't have to train much. You have to do the right type of training.
"Take high-intensity training sessions to quickly lose belly fat - running and HIIT work best."
HIIT - AKA high-intensity interval training - combines bursts of hard, fast movements that last
And with most of us living a busier life than ever before, finding the time to lose weight can be difficult.
But what if there was an easy way to get rid of your belly fat in just 10 days.
A personal trainer says it's very possible - and no million sit-ups are needed. Hoera!
Rachael Attard, a personal trainer in Sydney, Australia, says on her blog that there are four steps to ban your muffin top.
And it starts with understanding your body type ...
1. Calculate your body type
You've seen yourself a million times, so you probably know what you look like, right?
Well, even if you have really stared at yourself, have you ever discovered your exact body type?
Rachael explains that some body types tend to lose fat faster than others, so it is really worth knowing which category you fall into.
In this way you can optimize your diet and training instead of wasting time.
In general there are three different body types:
endomorph
People with endomorphic body type usually have naturally higher percentages of body fat.
Think of Kim Kardashian, Jennifer Lopez and Kate Winslet.
"They store fat more easily, usually around the abdomen, thighs and buttocks," says Rachael. "And it's often harder to lose fat."
Endomorphs usually benefit from following a low-carb diet and doing more cardio than the other two body types.
ectomorph
Ectomorphs are usually naturally lean, although they can still have the "lean fat look" with stubborn belly fat, Rachael says.
She says that people with this body type have a tendency to have difficulty in attracting muscles and may find it difficult to train.
"Unlike endomorphs, ectomorphs do best on a carbohydrate-rich diet and do not need to focus much on cardio unless they have extra body fat that they want to lose," she added.
Celebrities such as Keira Knightly and Karlie Kloss are considered ectomorphs.
Mesomporph
The best of both worlds, mesomorphs are somewhere in the middle of the other two body types.
Rachael says, "They can store body fat more easily than ectomorphs, but it's easier for them to lose it than for endomorphs.
"It is best to follow a balanced diet and do moderate amounts of cardio for fat loss."
Famous mesomorphs are Gigi Hadid, Jennifer Lawrence and Irina Shayk.
2. Focus on nutrition
After you identify your body type, you can start eating to lose belly fat faster.
Rachael says that nutrition is the key to moving the pound in less than two weeks.
She says: "If your diet is not on point, you will not get results, especially not in just 10 days!
"Remove all junk foods, processed foods, bad carbohydrates, sugar and alcohol for the entire 10 days. No cheating.
"And you have to eat the right amount of food for your body type.
"If you have no idea of the calories and macros in your food, try counting it for a few days."
She recommends trying a calorie counter, such as the free MyFitnessPal app, to get an idea of how much food you should eat.
Rachael added: "This gives you a good idea of how much you actually eat, and you know if you should eat more or less.
"And if you need more carbohydrates, fewer carbohydrates, more proteins, etc."
3. Reduce stress
None of us want to live a stressful life, so this is probably easier said than done.
But Rachael says that limiting the amount of stress you experience plays a big role in moving the fat.
"If you are stressed, your body releases the stress hormone cortisol. If you have consistently high levels of cortisol, the body stores fat, especially around the stomach.
"So if you put yourself under too much pressure on fat loss and train too hard or become extremely strict with your diet, this can even be counterproductive."
Instead, she says to avoid things that can put you under pressure - that means that if you put pressure on yourself to practice constantly, it is not harmful.
Strive for eight hours of sleep and throw away that bad relationship, she adds.
4. Train correctly
Although nutrition is the crucial component for losing weight fast, it is important to also exercise a little.
"You don't have to train much. You have to do the right type of training.
"Take high-intensity training sessions to quickly lose belly fat - running and HIIT work best."
HIIT - AKA high-intensity interval training - combines bursts of hard, fast movements that last
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