Are you feeling depressed whenever you look into the mirror every morning? If you are, it is time for you to start losing fat and look good from now on. To lose fat and shed some pounds off the scale is not as hard as you think it is. In fact, the methods to lose fat are actually easy to implement and do not require you to spend money on pills and wraps.
Now, let me share with you 3 methods that will allow you to lose fat and look good in few days time:
1. Maintain a regular exercise regime. Regular exercise is needed to reduce your overall body fat. The reason why doing crunches and sit-ups alone do not help get rid of your stomach fat is because these exercises do not burn fat. You need to do cardio exercises like jogging, brisk walking or swimming. To lose fat effectively, you need to first reduce your overall body fat with these cardio exercises. Then, you can move on to strength training such as weight lifting and crunches to tone your body. You should exercise at least 3 times a week, with each session lasting at least 30 minutes so that your body will be able to start burning fat effectively.
2. Watch what you eat. The next tip to lose fat effectively is to watch your diet. Having a balanced and healthy diet is the key to weight loss success in few days. Instead of taking 3 big meals per day, try taking 4 to 5 small meals instead. This will help increase your metabolism rate and cause your body to burn fat faster. Try to have protein, fat and carbohydrates in every meal to maintain a balanced diet.
3. Detoxify your body. Detoxification of your body system is one of the most effective ways to help you lose weight within a few days. This is because detoxification get rids of unwanted toxins and parasites inside your body that are causing you to stay fat and heavy. You should drink lots of water and take in more fiber and fruits in every meal. With detoxification, you will be able to lose fat and feel healthier at the same time!
These are 3 basic tips to help you start losing fat and look good. You should intertwine these 3 techniques into your daily lifestyle and you will be amazed how easy it is to lose weight and look good.
Click Here To Lose Fat
Monday, September 21, 2009
Sunday, September 20, 2009
Guide to Lose Fat Around Stomach
Do you know how to lose fat around stomach? This is simply the hardest place to lose fat, you can lose weight easily and gain muscle in arms and legs, but the stomach demands more from you. If you follow these simple tips, it can be easier.
Do you eat before go to sleep?
Don't eat late at night. The fat food you consume before go to bed will be stored right in your stomach. If you feel hungry before your bedtime, eat something healthy like fruit.It is very important to make various small meals during the day, this habit makes the body maintain stable on the blood sugar scale and, as a consequence it will store less fat.
Control the calories you eat
The calories are fuel, its from where you get your energy. When you consume calories and you don't burn them, they will be stored in your stomach area as fat. So CUT CALORIES on your diet, don't starve yourself but chose the right foods and again eat often, in small portions. Choose foods with healthy, like Omega 3:
-salads without satured fats, unhealthy chemicals or made with inferior oils.
-use butter, margarine and salt with moderation.
-prepare your food with olive oil, is much healthier than hydrogenated oils;
-avoid high satured fat foods such as beef, pork and lamb.-eat fish, choose the ones riches in Omega3.
-eat fruit, legumes and vegetables
Move yourself
You don't need to run 3 hours a day, but you need to exercize.If you realy want to lose fat around stomach get at least 30 minutes of cardiac exercise every day, along with a properly executed abdominal workout. Don't go buying the latest AB machine, you don't need such thing.The bicycle and crunch on an exercise ball are two of the best exercise for stomach toning.
Start now, not next week
This is the main problem: START. Don't get discourage if you have a fat belly and think that its go to be too difficult.
Once you started you'll see quick results and that will give you new forces to match your goals. You'll be feeling much better and more self-confident.
Click Here To Lose Fat
Do you eat before go to sleep?
Don't eat late at night. The fat food you consume before go to bed will be stored right in your stomach. If you feel hungry before your bedtime, eat something healthy like fruit.It is very important to make various small meals during the day, this habit makes the body maintain stable on the blood sugar scale and, as a consequence it will store less fat.
Control the calories you eat
The calories are fuel, its from where you get your energy. When you consume calories and you don't burn them, they will be stored in your stomach area as fat. So CUT CALORIES on your diet, don't starve yourself but chose the right foods and again eat often, in small portions. Choose foods with healthy, like Omega 3:
-salads without satured fats, unhealthy chemicals or made with inferior oils.
-use butter, margarine and salt with moderation.
-prepare your food with olive oil, is much healthier than hydrogenated oils;
-avoid high satured fat foods such as beef, pork and lamb.-eat fish, choose the ones riches in Omega3.
-eat fruit, legumes and vegetables
Move yourself
You don't need to run 3 hours a day, but you need to exercize.If you realy want to lose fat around stomach get at least 30 minutes of cardiac exercise every day, along with a properly executed abdominal workout. Don't go buying the latest AB machine, you don't need such thing.The bicycle and crunch on an exercise ball are two of the best exercise for stomach toning.
Start now, not next week
This is the main problem: START. Don't get discourage if you have a fat belly and think that its go to be too difficult.
Once you started you'll see quick results and that will give you new forces to match your goals. You'll be feeling much better and more self-confident.
Click Here To Lose Fat
Friday, September 18, 2009
Good Diet To Lose Fat
If you want to lose fat through dieting, it’s necessary for you to take into account that it’s not all foods you should eat. There are certain foods that encourage the body to build up fat, once you avoid those foods; you will be rest assured that you would lose fat in no time. Let’s talk about the bad foods you should avoid and the good ones you should take if you must lose a considerable amount of weight. I also recommend you combine dieting with exercise for a quick fat loss.
Fruits: Almost everybody take fruits either on a daily or weekly basis. The fact is that somebody in a fat loss program should not take fruit juice. It’s better for you to get those fruits in their fresh form and take them. Taking the whole fruits rather than its preserved form is adequate for the body to lose healthy fat because of its fiber. If fresh fruits are out of your reach, you can alternate them with multi-vitamin. Don’t just take any multivitamin you see over the counter, some are not just good for your body, rather it will make you to eat more foods. Seek the advice of a nutritionist for the best multivitamin to take when on a dieting program. Take 2-3 fresh fruit servings daily. You can get a blender and make your own fresh fruit juice. It’s a good diet to eat in order to lose fat.
Vegetables: Taking vegetables are adequate for your body when on a fat loss dieting program. I recommend taking 5 or more servings of fresh vegetables daily. Take all kinds of colored vegetables per day in order to increase the varieties of vitamins, minerals and phyto-chemicals taken by you.
Healthy Fat: Eat foods rich in mono-saturated and poly-saturated fats. These are the types of fats you should take in order to lose weight. Avoid saturated fat foods, they help in fat increase. Not only do mono-saturated and poly-saturated aid in fat increase, it also helps to prevent your body from heart diseases and cholesterol. Reduce the intake of saturated fats to its minimum level due to its high calorie content. Healthy fat foods are olive oil, almonds, walnuts, flax seed oil, avocados and fats available in fish are adequate for the body in small servings. It’s a good diet to eat in order to lose fat.
Lean Protein: If you must lose fat and remain healthy, there is need for you to stop eating red meat. Research has it that red meat contains high concentration of saturated fat than other sources of protein. Alternative red meat sources are turkey, fish, snails, skinless chicken. You can also take eggs, but don’t take more than one egg per day. The reason is because the quantity of cholesterol in more than one egg yoke is not healthy for the body. This is in the sense that it can’t endure heart diseases.
Whole Grains: Take brown rice and avoid white rice. You should also consider oat-bran foods like wheat bread, not white bread, whole wheat, millet. They are the food types of cereal that are healthy for losing fat. Foods that are rich in whole grain mean that there fibre rich in outer kernel, vitamin and mineral rich inner grain are still there and haven’t been removed. Don’t take calorie fluids, but skim milk and soy milk can be taken, also try to take less than 8 ounces of fresh fruit juice. It’s a good diet to eat in order to lose fat.
Click Here To Lose Fat
Fruits: Almost everybody take fruits either on a daily or weekly basis. The fact is that somebody in a fat loss program should not take fruit juice. It’s better for you to get those fruits in their fresh form and take them. Taking the whole fruits rather than its preserved form is adequate for the body to lose healthy fat because of its fiber. If fresh fruits are out of your reach, you can alternate them with multi-vitamin. Don’t just take any multivitamin you see over the counter, some are not just good for your body, rather it will make you to eat more foods. Seek the advice of a nutritionist for the best multivitamin to take when on a dieting program. Take 2-3 fresh fruit servings daily. You can get a blender and make your own fresh fruit juice. It’s a good diet to eat in order to lose fat.
Vegetables: Taking vegetables are adequate for your body when on a fat loss dieting program. I recommend taking 5 or more servings of fresh vegetables daily. Take all kinds of colored vegetables per day in order to increase the varieties of vitamins, minerals and phyto-chemicals taken by you.
Healthy Fat: Eat foods rich in mono-saturated and poly-saturated fats. These are the types of fats you should take in order to lose weight. Avoid saturated fat foods, they help in fat increase. Not only do mono-saturated and poly-saturated aid in fat increase, it also helps to prevent your body from heart diseases and cholesterol. Reduce the intake of saturated fats to its minimum level due to its high calorie content. Healthy fat foods are olive oil, almonds, walnuts, flax seed oil, avocados and fats available in fish are adequate for the body in small servings. It’s a good diet to eat in order to lose fat.
Lean Protein: If you must lose fat and remain healthy, there is need for you to stop eating red meat. Research has it that red meat contains high concentration of saturated fat than other sources of protein. Alternative red meat sources are turkey, fish, snails, skinless chicken. You can also take eggs, but don’t take more than one egg per day. The reason is because the quantity of cholesterol in more than one egg yoke is not healthy for the body. This is in the sense that it can’t endure heart diseases.
Whole Grains: Take brown rice and avoid white rice. You should also consider oat-bran foods like wheat bread, not white bread, whole wheat, millet. They are the food types of cereal that are healthy for losing fat. Foods that are rich in whole grain mean that there fibre rich in outer kernel, vitamin and mineral rich inner grain are still there and haven’t been removed. Don’t take calorie fluids, but skim milk and soy milk can be taken, also try to take less than 8 ounces of fresh fruit juice. It’s a good diet to eat in order to lose fat.
Click Here To Lose Fat
Thursday, September 17, 2009
Diets To Lose Fat - 4 Easy Tips To Follow
Is there any diet to lose fat? Many people strongly believe that in order to lose fat, they have to eat less. In fact, this is not true. It might sound unbelievable, you can eat Roger Bacon and eggs for a morning meal, a burger for midday meal and chicken chop for dinner - and lose fat.
A few simple alterations to your diet can assist you to lose fat, lower your risk of conditions like heart disease, stroke, diabetes and high blood pressure, and make a major difference in your health and lifestyle. The following tips will show you just how easy it is to make healthy eating part of your day, and the most important thing to remember is that you won't be consuming any less.
1. After few hours of sleep, your stomach is empty. Leave out morning meals and you force your body to work without nutriment, no surprise you feel weak and sluggish. A study of individuals who lost weight found that closely 80 percent of them habitually ate morning meals every day of the week, this conclude that eating morning meal could be a major factor in their weight-loss accomplishment. Therefore, eat morning meals every day.
2. Do not eat sugar in any type - dessert, drinking chocolate and most sweet dishes are prohibited. No milk or yogurts allowed considering that they are high in carbs.
3. Drink more water. It is calorie free, fat free and a crucial part of a good diet. Drink at least eight glasses of water each day. Make sure to have a glass or two at mealtime as drinking water with your food graciously assists you eat less and avoid you from quenching your thirst with calorie-loaded soft drinks.
4. Alternatively, ask for baked and grilled meat, chicken and fish instead of fried food. Instead of placing excess cheese or meat on burgers and sandwiches, why not pile on extra cabbage, onions and tomatoes . You can also choose to eat whole-grain breads instead of white bread. Make sure you always have plenty of healthy treats immediately available by storing up fruits like plums, apples, bananas, oranges and peaches.
Shedding pounds doesn't have to be hard. It's a substantiated fact that the best fat-loss advice is amazingly easy. Most individuals think of weight control and healthy eating as two unconnected things, but the best fat-loss plan is also the one that's most nutritious and health giving. Tips that
I mentioned above are workable for you if you are searching the diet to lose fat, try it for a couple of weeks, and you will see results.
Click Here To Lose Fat
A few simple alterations to your diet can assist you to lose fat, lower your risk of conditions like heart disease, stroke, diabetes and high blood pressure, and make a major difference in your health and lifestyle. The following tips will show you just how easy it is to make healthy eating part of your day, and the most important thing to remember is that you won't be consuming any less.
1. After few hours of sleep, your stomach is empty. Leave out morning meals and you force your body to work without nutriment, no surprise you feel weak and sluggish. A study of individuals who lost weight found that closely 80 percent of them habitually ate morning meals every day of the week, this conclude that eating morning meal could be a major factor in their weight-loss accomplishment. Therefore, eat morning meals every day.
2. Do not eat sugar in any type - dessert, drinking chocolate and most sweet dishes are prohibited. No milk or yogurts allowed considering that they are high in carbs.
3. Drink more water. It is calorie free, fat free and a crucial part of a good diet. Drink at least eight glasses of water each day. Make sure to have a glass or two at mealtime as drinking water with your food graciously assists you eat less and avoid you from quenching your thirst with calorie-loaded soft drinks.
4. Alternatively, ask for baked and grilled meat, chicken and fish instead of fried food. Instead of placing excess cheese or meat on burgers and sandwiches, why not pile on extra cabbage, onions and tomatoes . You can also choose to eat whole-grain breads instead of white bread. Make sure you always have plenty of healthy treats immediately available by storing up fruits like plums, apples, bananas, oranges and peaches.
Shedding pounds doesn't have to be hard. It's a substantiated fact that the best fat-loss advice is amazingly easy. Most individuals think of weight control and healthy eating as two unconnected things, but the best fat-loss plan is also the one that's most nutritious and health giving. Tips that
I mentioned above are workable for you if you are searching the diet to lose fat, try it for a couple of weeks, and you will see results.
Click Here To Lose Fat
Wednesday, September 16, 2009
Best Way to Lose Tummy Fat & Gain Abs Muscles
How to lose fat on your belly, thighs, men breasts, behind and love handles. Most
people continuously look for instant ways to lose abdominal fat. It will not happen
overnight and requires a strict diet or exercise regimen to be successful.
While not all methods of losing fat work, a greater majority of people fail to achieve
their goals simply because they don’t keep to their programs.
I was once an overweight and read high and low to find ways on how to lose fat mainly
on my fat stomach and thighs. After a long search, I realized that it was not my diet
that failed to work but rather my inability to keep to my program. You must have had
the same problem at one point in time.
As I searched the internet for fast programs on how to lose fat without taking pills
and supplements, I stumbled on one weight loss eBook that offered very candid help.
One thing that attracted me to it, is that it talked of one big secret that most
people don’t want you to know about. The secret of learning about your metabolism
rate.
The program also involved a purely natural method of weight loss and muscle gaining.
My biggest problem was losing my abdominal fat. Abdominal fat tends to be very
stubborn to reduce and is usually the last phase of your weight loss program.
The program was developed by a renowned American Fitness instructor Tom Venuto. Venuto
is holds a degree in Bsc. In Exercise Science, is accredited to a dozen American
fitness associations.
He is a certified personal fitness instructor. Tom has won 2nd place in Mr. Natural
USA and North America. The most remarkable achievement is that he achieved all this
through the exact natural program which he developed and tested on himself.
Some of the many things that you will learn on how to lose fat on your belly and other
areas include:
•The downloadable eBook explains why 95% of people trying to lose a fat stomach, belly orlove handles do not succeed. The one secret that they do not know.
•It will teach you why supplement and weight loss companies are getting away with murder selling you drugs that don’t work.
•It will show you exactly the 10 best foods onhow to lose fat with a diet and the 10 worst foods to avoid.
•Some fat flashing cardio techniques that workwithin the first week and nobody will ever teach you anywhere else.
•Why 95% of all diets fail and the exact steps you need to take to avoid the infamous weight loss plateau.
•How to instantly crank up your metabolism intoa fat-incinerating furnace and control it just like a bulb switch when you need it at the levels you want it.( Worth the whole program and a half)
•The # 1 reason why most people looking for wayson how to lose fat on their belly fail to cut the last 10lbs of their abdominal fat.
•Why and how the supplement companies ensure youwill never find out about liquid and powdered meal replacement drinks. (This is a gem) and much more.
Click Here To Lose Fat
people continuously look for instant ways to lose abdominal fat. It will not happen
overnight and requires a strict diet or exercise regimen to be successful.
While not all methods of losing fat work, a greater majority of people fail to achieve
their goals simply because they don’t keep to their programs.
I was once an overweight and read high and low to find ways on how to lose fat mainly
on my fat stomach and thighs. After a long search, I realized that it was not my diet
that failed to work but rather my inability to keep to my program. You must have had
the same problem at one point in time.
As I searched the internet for fast programs on how to lose fat without taking pills
and supplements, I stumbled on one weight loss eBook that offered very candid help.
One thing that attracted me to it, is that it talked of one big secret that most
people don’t want you to know about. The secret of learning about your metabolism
rate.
The program also involved a purely natural method of weight loss and muscle gaining.
My biggest problem was losing my abdominal fat. Abdominal fat tends to be very
stubborn to reduce and is usually the last phase of your weight loss program.
The program was developed by a renowned American Fitness instructor Tom Venuto. Venuto
is holds a degree in Bsc. In Exercise Science, is accredited to a dozen American
fitness associations.
He is a certified personal fitness instructor. Tom has won 2nd place in Mr. Natural
USA and North America. The most remarkable achievement is that he achieved all this
through the exact natural program which he developed and tested on himself.
Some of the many things that you will learn on how to lose fat on your belly and other
areas include:
•The downloadable eBook explains why 95% of people trying to lose a fat stomach, belly orlove handles do not succeed. The one secret that they do not know.
•It will teach you why supplement and weight loss companies are getting away with murder selling you drugs that don’t work.
•It will show you exactly the 10 best foods onhow to lose fat with a diet and the 10 worst foods to avoid.
•Some fat flashing cardio techniques that workwithin the first week and nobody will ever teach you anywhere else.
•Why 95% of all diets fail and the exact steps you need to take to avoid the infamous weight loss plateau.
•How to instantly crank up your metabolism intoa fat-incinerating furnace and control it just like a bulb switch when you need it at the levels you want it.( Worth the whole program and a half)
•The # 1 reason why most people looking for wayson how to lose fat on their belly fail to cut the last 10lbs of their abdominal fat.
•Why and how the supplement companies ensure youwill never find out about liquid and powdered meal replacement drinks. (This is a gem) and much more.
Click Here To Lose Fat
Tuesday, September 15, 2009
Best Way to Lose Lots of Fat
Are you always looking around for the best way to lose fat? If so then this article will be a god send to anyone who wants to lose belly, arm, leg, hip, back or any other type of fat. Or if they're simply looking for a way to get toned and lose lots of fat at the same time. I'm going to reveal to you the ultimate way to lose weight consistently to achieve your ideal weight loss goal.
Tip #1 - Focus on the big picture:
What I mean by this is that if you want to lose belly fat for instance and try to get abs, don't do crunches. Run, diet and follow a generally good lifestyle. No one has ever gotten abs through simply doing crunches while their body fat is too high. There are many components to overall weight loss, too many times people focus on targetting one area, when in reality your body doesn't work that way. Work on your entire body and the results will come.
Tip #2 - Life Style Changes:
What's the point of a diet if all you can do is hope for when its over, only to make all your old mistakes over again. This is where a lot of people go wrong in thinking a diet can make a permanent change for them and that when they stop they'll keep all the weight off. It's impossible if you plan on sitting around snacking and drinking beer once you "finish" the diet.
Tip #3 - Calorie Shifting:
If you haven't tried this #1 weight loss diet then I highly recommend it. It's an excellent way to start losing weight because:
· It's easy to do and anyone can do it. · Doesn't require very much work on your part. · Causes you to burn fat from eating and continue to burn fat from food even when you stop following the instructions.
In fact it's about the only diet that actually stimulates weight loss from eating and continues to burn fat once you finish the diet.
Click Here To Lose Fat
Tip #1 - Focus on the big picture:
What I mean by this is that if you want to lose belly fat for instance and try to get abs, don't do crunches. Run, diet and follow a generally good lifestyle. No one has ever gotten abs through simply doing crunches while their body fat is too high. There are many components to overall weight loss, too many times people focus on targetting one area, when in reality your body doesn't work that way. Work on your entire body and the results will come.
Tip #2 - Life Style Changes:
What's the point of a diet if all you can do is hope for when its over, only to make all your old mistakes over again. This is where a lot of people go wrong in thinking a diet can make a permanent change for them and that when they stop they'll keep all the weight off. It's impossible if you plan on sitting around snacking and drinking beer once you "finish" the diet.
Tip #3 - Calorie Shifting:
If you haven't tried this #1 weight loss diet then I highly recommend it. It's an excellent way to start losing weight because:
· It's easy to do and anyone can do it. · Doesn't require very much work on your part. · Causes you to burn fat from eating and continue to burn fat from food even when you stop following the instructions.
In fact it's about the only diet that actually stimulates weight loss from eating and continues to burn fat once you finish the diet.
Click Here To Lose Fat
Monday, September 14, 2009
8 Simple Ways To Lose Fat
1. Set a goal for yourself and get real about achieving it.
Until you set a goal of how much body fat you want to lose, you are just dreaming. It needs to be specific and written down. If losing body fat is what you want to do, you must be willing to achieve it at all costs.
If you do not want to lose body fat enough, you will continue to give yourself reasons not to work out. Get real and tell yourself that you are going to do this, no matter what. Before any other step, this is the most important one.
If you are not real and serious about losing fat, all the other steps will not help you.
YOU MUST SET A GOAL FOR YOURSELF. You need a reason to keep going, to do cardio first thing in the morning, to skip that extra slice of pizza. You need a reason or you will not follow through.
So step 1 is to stop dreaming and start doing. Tell yourself you are going to achieve your goal no matter what. Write down what you want to achieve and then go after it!
2. Drink your life away! (well, not really)
If you have ever doubted the importance of water, try going a few days without it. You can live weeks without food, but only days without water. It is used in EVERY single physiological process your body undergoes.
Its importance cannot be stated enough, especially when it comes to fat-loss and fitness training. Shoot for at least a gallon a day, preferably more. The inconvenience of constantly using the bathroom is a minor drawback compared to the benefits you will receive.
Keep a bottle wherever you spend most of your day, at your desk at work, in your car, hell, wear a water bottle around your neck, but just get enough water.
3. Eat 5-6 (or more) small meals a day consisting of high protein, moderate carbs, and low-fat.
This is important in keeping your metabolism efficiently burning calories. Constantly grazing on meals every 3 hours will allow your body to burn off what it has consumed quicker and more efficiently.
Eating one or two larger meals will actually cause your body's metabolism to slow down. Skipping meals altogether will actually cause your body to store fat as a defense mechanism.
Your body is not sure when its going to get its next meal so it tends to store more in case of perceived famine. Make each meal consist of higher protein (builds muscle), moderate carbohydrates (fuel for the body) and low fat (energy and protection).
Use the 50-40-10 rule as an approximate guideline. 50% of your calories coming from protein, 40% carbs, and 10% fats.
4. Do INTENSE cardiovascular workouts 3-4 times a week.
This is where the majority of the calorie burning takes place.
Not necessarily from the cardio you just did, but from the fact that doing cardio increases your metabolic rate so that the rest of the day you will burn off more calories as well.
Treat your cardio days like you do your workouts. That means, put all of your energy and intensity into your cardio. Do 20-30 minutes of cardio 3-4 days a week. During a session of cardio, warm-up for 5 minutes, then do 20 minutes at a high intensity pace.
Then cool down for the last 5 minutes. Go at a fast enough pace where you are sweating, panting, huffing, puffing, turning red. Get your body out of homeostasis (everythings normal and in balance).
Doing cardio for the sakes of doing it will not burn fat. Going for a leisurely walk will not sufficiently burn fat, unless you walk ten miles. Riding a stationary bike while relaxingly reading the paper will not burn much fat.
Hey, its only 30 minutes. Bust your butt for this time and the return on your investment will be great. Choose cardio machines that get more of your body moving. The more you move, the more you burn.
Stairmaster and running on the Treadmill are good examples. The recumbent bike is good also, because you can focus on high intensity without worrying about falling off. The more your whole body moves, the more energy you expend.
5. Do INTENSE Weight training at least 3-4 times a week.
Do not mistake weight training w/ trying to burn fat. Weight training will not burn a sufficient amount of body fat. What weight training will do is help you burn fat in the future. When you add muscle to your frame, your body has to expend more energy (burn more calories) to maintain that muscle tissue.
So when you are at rest, even sleeping, the more lean muscle mass you have, the more calories you will expend. Weight training will not only strengthen existing muscle, but will add additional lean muscle tissue to handle any future demands placed on the muscle.
The more lean muscle tissue you have, the more calories you will expend at rest. Not bad, huh?
6. Figure out your daily energy expenditure and reduce it.
Most people do not like to calorie count, me included. But in order to properly lose body fat, you need to determine your daily energy expenditure or caloric maintenance level. You then need to reduce your energy consumption to be below your energy output.
It's difficult to place a number on how much below your consumption you should go, because everyone is different. A good place to start would be 150-200 calories below your maintenance levels.
Then continue to observe the effects in the mirror to determine if this number needs to be changed. If you continue to see no results, try reducing your energy consumption to 300 calories below your energy output.
7. Instead of a 30 minute cardio session, do 2, 15 minute sessions.
This is definitely a tough thing to do because of busy schedules, but if it is possible, do a 15 minute cardio session first thing in the morning and another session later in the afternoon or early evening.
Research has shown that compared with subjects that did a 30 minute cardio session, those that did 2, 15 minute sessions burned twice as many calories. Make each 15 minute session still very intense, which is easier to do if you are going 15 minutes.
Warm-up for 2-3 minutes and then go all out for 13-15 minutes, then cool down for 2-3 minutes.
Once again, if you can fit 2, 15 minute cardio sessions into your day (avoid doing it on weight-training days), you will burn twice the amount of calories than doing a 30 minutes session.
8. Continue to up your weight (overload) when doing resistance training.
Remember that building lean muscle will assist you in the fat-burning process later on. The more muscle you have, the more energy your body expends to maintain that muscle, even at rest.
In order to make constant and significant gains, remember to train intensely and for short durations. I like to call them "bursts of exercise!" Try and work no more than 2 muscle groups a workout, 3 workouts a week.
Or you can do 1 muscle group each workout, training 5-6 days a week in shorter bursts.
Keep reps lower than higher. This will cause you to maintain high enough resistance to add overload to the muscle, causing more muscle growth. Do only 2-3 heavy sets per exercise and keep workouts no longer than 45 minutes.
Keep your workouts intense and to the point. Do it and get out of the gym. DO NOT DO YOUR CARDIO BEFORE WEIGHT TRAINING! It's hard to focus intensely on both weight training and cardio in the same session. Do not rob one to pay the other.
These are 8 simple (well, not so simple if you do them well!) ways you can maximize fat burning while increasing the likelihood of not losing much muscle.
Click Here To Lose Fat
Until you set a goal of how much body fat you want to lose, you are just dreaming. It needs to be specific and written down. If losing body fat is what you want to do, you must be willing to achieve it at all costs.
If you do not want to lose body fat enough, you will continue to give yourself reasons not to work out. Get real and tell yourself that you are going to do this, no matter what. Before any other step, this is the most important one.
If you are not real and serious about losing fat, all the other steps will not help you.
YOU MUST SET A GOAL FOR YOURSELF. You need a reason to keep going, to do cardio first thing in the morning, to skip that extra slice of pizza. You need a reason or you will not follow through.
So step 1 is to stop dreaming and start doing. Tell yourself you are going to achieve your goal no matter what. Write down what you want to achieve and then go after it!
2. Drink your life away! (well, not really)
If you have ever doubted the importance of water, try going a few days without it. You can live weeks without food, but only days without water. It is used in EVERY single physiological process your body undergoes.
Its importance cannot be stated enough, especially when it comes to fat-loss and fitness training. Shoot for at least a gallon a day, preferably more. The inconvenience of constantly using the bathroom is a minor drawback compared to the benefits you will receive.
Keep a bottle wherever you spend most of your day, at your desk at work, in your car, hell, wear a water bottle around your neck, but just get enough water.
3. Eat 5-6 (or more) small meals a day consisting of high protein, moderate carbs, and low-fat.
This is important in keeping your metabolism efficiently burning calories. Constantly grazing on meals every 3 hours will allow your body to burn off what it has consumed quicker and more efficiently.
Eating one or two larger meals will actually cause your body's metabolism to slow down. Skipping meals altogether will actually cause your body to store fat as a defense mechanism.
Your body is not sure when its going to get its next meal so it tends to store more in case of perceived famine. Make each meal consist of higher protein (builds muscle), moderate carbohydrates (fuel for the body) and low fat (energy and protection).
Use the 50-40-10 rule as an approximate guideline. 50% of your calories coming from protein, 40% carbs, and 10% fats.
4. Do INTENSE cardiovascular workouts 3-4 times a week.
This is where the majority of the calorie burning takes place.
Not necessarily from the cardio you just did, but from the fact that doing cardio increases your metabolic rate so that the rest of the day you will burn off more calories as well.
Treat your cardio days like you do your workouts. That means, put all of your energy and intensity into your cardio. Do 20-30 minutes of cardio 3-4 days a week. During a session of cardio, warm-up for 5 minutes, then do 20 minutes at a high intensity pace.
Then cool down for the last 5 minutes. Go at a fast enough pace where you are sweating, panting, huffing, puffing, turning red. Get your body out of homeostasis (everythings normal and in balance).
Doing cardio for the sakes of doing it will not burn fat. Going for a leisurely walk will not sufficiently burn fat, unless you walk ten miles. Riding a stationary bike while relaxingly reading the paper will not burn much fat.
Hey, its only 30 minutes. Bust your butt for this time and the return on your investment will be great. Choose cardio machines that get more of your body moving. The more you move, the more you burn.
Stairmaster and running on the Treadmill are good examples. The recumbent bike is good also, because you can focus on high intensity without worrying about falling off. The more your whole body moves, the more energy you expend.
5. Do INTENSE Weight training at least 3-4 times a week.
Do not mistake weight training w/ trying to burn fat. Weight training will not burn a sufficient amount of body fat. What weight training will do is help you burn fat in the future. When you add muscle to your frame, your body has to expend more energy (burn more calories) to maintain that muscle tissue.
So when you are at rest, even sleeping, the more lean muscle mass you have, the more calories you will expend. Weight training will not only strengthen existing muscle, but will add additional lean muscle tissue to handle any future demands placed on the muscle.
The more lean muscle tissue you have, the more calories you will expend at rest. Not bad, huh?
6. Figure out your daily energy expenditure and reduce it.
Most people do not like to calorie count, me included. But in order to properly lose body fat, you need to determine your daily energy expenditure or caloric maintenance level. You then need to reduce your energy consumption to be below your energy output.
It's difficult to place a number on how much below your consumption you should go, because everyone is different. A good place to start would be 150-200 calories below your maintenance levels.
Then continue to observe the effects in the mirror to determine if this number needs to be changed. If you continue to see no results, try reducing your energy consumption to 300 calories below your energy output.
7. Instead of a 30 minute cardio session, do 2, 15 minute sessions.
This is definitely a tough thing to do because of busy schedules, but if it is possible, do a 15 minute cardio session first thing in the morning and another session later in the afternoon or early evening.
Research has shown that compared with subjects that did a 30 minute cardio session, those that did 2, 15 minute sessions burned twice as many calories. Make each 15 minute session still very intense, which is easier to do if you are going 15 minutes.
Warm-up for 2-3 minutes and then go all out for 13-15 minutes, then cool down for 2-3 minutes.
Once again, if you can fit 2, 15 minute cardio sessions into your day (avoid doing it on weight-training days), you will burn twice the amount of calories than doing a 30 minutes session.
8. Continue to up your weight (overload) when doing resistance training.
Remember that building lean muscle will assist you in the fat-burning process later on. The more muscle you have, the more energy your body expends to maintain that muscle, even at rest.
In order to make constant and significant gains, remember to train intensely and for short durations. I like to call them "bursts of exercise!" Try and work no more than 2 muscle groups a workout, 3 workouts a week.
Or you can do 1 muscle group each workout, training 5-6 days a week in shorter bursts.
Keep reps lower than higher. This will cause you to maintain high enough resistance to add overload to the muscle, causing more muscle growth. Do only 2-3 heavy sets per exercise and keep workouts no longer than 45 minutes.
Keep your workouts intense and to the point. Do it and get out of the gym. DO NOT DO YOUR CARDIO BEFORE WEIGHT TRAINING! It's hard to focus intensely on both weight training and cardio in the same session. Do not rob one to pay the other.
These are 8 simple (well, not so simple if you do them well!) ways you can maximize fat burning while increasing the likelihood of not losing much muscle.
Click Here To Lose Fat
Sunday, September 13, 2009
7 Free Fat Loss Tips to Lose Fat Fast
If you want to lose fat, it may be helpful for you to know that there are some free fat loss tips to make your diet program more effective. We will share 7 tips that have been proven successful by millions of weight loss participants in any fat loss program of their choice.
Free Fat Loss Tips No1: Realistic Goals
Reasearch has proved that the fastest way to lose motivation is to set unrealistic goals for yourself before you even start your diet, ask yourself some simple questions - What do you want to achieve ? How much fat do you want to lose in a day, a week or a month ?
It is important to remember that each small goal you achieve will propel you closer to your final destination. Where ever possible try not to set unrealistic goals, as it is inevitable that you will only end up in frustration and disappointment when they are not achieved, even when you are making significant progress in your weight loss goals.
Free Fat Loss Tips No2: Preparation is the Key
If you are serious about changing your life, start by getting rid of your junk food, your sodas in the refrigerator, those ice creams and puddings, those chocolates you stash in your drawer! Start by making a new list of the food you need and start stocking on them in large quantities. It is far better to include vegetables, fruits, healthy snacks, mineral waters and vitamins and minerals supplements you may need.
Free Fat Loss Tips No3: Reward system
Every now and again you need to give yourself a pat on the back and create a reward system for your Fat loss program. You could for instance, treat yourself to a new pair of shoes, a new gadget or even a new handbag if you reach a certain point in your weight loss efforts.
Free Fat Loss Tips No4: Healthy Breakfast
Breakfast is the most important meal of the day and it should never be skipped. Missing breakfast means that you are programming your brain to think that you hungry starved and deprived, this will only cause you to feel lethargic and when the pressure is too much, you may decide to embark on an eating binge. So skipping it is sheer suicide to your fat loss program!
Free Fat Loss Tips No5: Exercise
If you want long lasting effects and wish to boost the rate of your fat loss, exercise is one important activity you must inculcate into your routine. Research shows that no fat loss program can be successful without a good exercise program. Do some research and choose a good exercise program that lets you burn fat and gives a good cardiovascular exercise at the same time.
Free Fat Loss Tips No6: Sleep
You should always try to get enough sleep during your fat loss program. Research shows that a normal adult would usually need approximately 7-8 hours of sleep a day. This helps to keep your bodily system working in perfect order, which is crucial to the success of your weight loss program.
Free Fat Loss Tips No7: Relaxation
This is important in and you should make relaxation a crucial apart of your schedule. Try Meditation, learn to relax and these affirmations can help boost your confidence and make the process more enjoyable.
Just by following these seven free fat loss tips, you can start seeing results in your efforts to lose fat. Be consistent and make them part of your lifestyle and success in your new diet is assured.
Lose Your Fat Here
Free Fat Loss Tips No1: Realistic Goals
Reasearch has proved that the fastest way to lose motivation is to set unrealistic goals for yourself before you even start your diet, ask yourself some simple questions - What do you want to achieve ? How much fat do you want to lose in a day, a week or a month ?
It is important to remember that each small goal you achieve will propel you closer to your final destination. Where ever possible try not to set unrealistic goals, as it is inevitable that you will only end up in frustration and disappointment when they are not achieved, even when you are making significant progress in your weight loss goals.
Free Fat Loss Tips No2: Preparation is the Key
If you are serious about changing your life, start by getting rid of your junk food, your sodas in the refrigerator, those ice creams and puddings, those chocolates you stash in your drawer! Start by making a new list of the food you need and start stocking on them in large quantities. It is far better to include vegetables, fruits, healthy snacks, mineral waters and vitamins and minerals supplements you may need.
Free Fat Loss Tips No3: Reward system
Every now and again you need to give yourself a pat on the back and create a reward system for your Fat loss program. You could for instance, treat yourself to a new pair of shoes, a new gadget or even a new handbag if you reach a certain point in your weight loss efforts.
Free Fat Loss Tips No4: Healthy Breakfast
Breakfast is the most important meal of the day and it should never be skipped. Missing breakfast means that you are programming your brain to think that you hungry starved and deprived, this will only cause you to feel lethargic and when the pressure is too much, you may decide to embark on an eating binge. So skipping it is sheer suicide to your fat loss program!
Free Fat Loss Tips No5: Exercise
If you want long lasting effects and wish to boost the rate of your fat loss, exercise is one important activity you must inculcate into your routine. Research shows that no fat loss program can be successful without a good exercise program. Do some research and choose a good exercise program that lets you burn fat and gives a good cardiovascular exercise at the same time.
Free Fat Loss Tips No6: Sleep
You should always try to get enough sleep during your fat loss program. Research shows that a normal adult would usually need approximately 7-8 hours of sleep a day. This helps to keep your bodily system working in perfect order, which is crucial to the success of your weight loss program.
Free Fat Loss Tips No7: Relaxation
This is important in and you should make relaxation a crucial apart of your schedule. Try Meditation, learn to relax and these affirmations can help boost your confidence and make the process more enjoyable.
Just by following these seven free fat loss tips, you can start seeing results in your efforts to lose fat. Be consistent and make them part of your lifestyle and success in your new diet is assured.
Lose Your Fat Here
Saturday, September 12, 2009
Lose Fat not Weight
Most people don't realize that losing weight is not the same as losing fat. Often people who lose weight actually lose little fat. That's because the weight they lost was actual water weight or muscle loss.
If you're looking to lose a few pounds you should make it a point to try to lose fat not weight. This means that you need to stop worrying that your success lies holey in what the scale says. The truth is that muscle weighs more then fat. If you build muscle while losing fat you may not lose much weight but you are getting in shape and looking slimmer.
In general there are three basic ways in which you can lose weight. You can diet, watching what you eat with no exercise. You can exercise without changing your eating habits. You can change the way you eat and start exercising. Of course the last one is the best option if you want real results. Although you can certainly lose weight by changing your diet you will likely lose muscle if you don't include exercise.
When you make sure to include an exercise routine in your quest to lose fat you will benefit far more. Besides the fact that you will lose fat not just weight with exercise there are also other benefits. You will increase you metabolism and build muscle. The more muscle you have the more calories you will burn.
It is a good idea to do some kind of cardio exercise at least three times a week. It's even better to get in thirty minutes everyday. You can choose to do this by jogging around your neighborhood or by using exercise equipment.
There are studies that show that you burn more calories when you exercise moderately everyday compared with exercising intensively three times a week. If you're looking to work off a significant amount of fat working out every day may be a better option.
Cardio exercise isn't enough to make sure that you lose fat not just weight. You will also need to incorporate resistance training with weights two to three times a week. If you're a gym member you have access to all sorts of resistance equipment. If not just pick up a few cheap dumbbells.
Incorporating both cardio and resistance training to your workout program will help you to lose fat not weight. You will burn more calories and lose less muscle. If you add a healthy diet plan in the mix you will lose even more fat and become healthier.
Lose Fat Here
If you're looking to lose a few pounds you should make it a point to try to lose fat not weight. This means that you need to stop worrying that your success lies holey in what the scale says. The truth is that muscle weighs more then fat. If you build muscle while losing fat you may not lose much weight but you are getting in shape and looking slimmer.
In general there are three basic ways in which you can lose weight. You can diet, watching what you eat with no exercise. You can exercise without changing your eating habits. You can change the way you eat and start exercising. Of course the last one is the best option if you want real results. Although you can certainly lose weight by changing your diet you will likely lose muscle if you don't include exercise.
When you make sure to include an exercise routine in your quest to lose fat you will benefit far more. Besides the fact that you will lose fat not just weight with exercise there are also other benefits. You will increase you metabolism and build muscle. The more muscle you have the more calories you will burn.
It is a good idea to do some kind of cardio exercise at least three times a week. It's even better to get in thirty minutes everyday. You can choose to do this by jogging around your neighborhood or by using exercise equipment.
There are studies that show that you burn more calories when you exercise moderately everyday compared with exercising intensively three times a week. If you're looking to work off a significant amount of fat working out every day may be a better option.
Cardio exercise isn't enough to make sure that you lose fat not just weight. You will also need to incorporate resistance training with weights two to three times a week. If you're a gym member you have access to all sorts of resistance equipment. If not just pick up a few cheap dumbbells.
Incorporating both cardio and resistance training to your workout program will help you to lose fat not weight. You will burn more calories and lose less muscle. If you add a healthy diet plan in the mix you will lose even more fat and become healthier.
Lose Fat Here
Friday, September 11, 2009
Lose Fat From Home
So you decided to lose fat from home ? That’s the first step.
A lot of people would go to a dietologist and spend hundreds of dollars in trying to lose weight.
We could tell you a variety of things you should not do, in order to stop your growing weight but during this journey, we prefer to keep you by hand and show you what you should do and how.
If you tried a dieting system you should know it isn't as easy as it looks !
If you have been unsuccessful in losing weight you should continue reading this page.
Thousands of people around the world are overweight and many of them think that low fat diets are one of the best ways to lose fat. Others use low calorie diets or low carb dieting programs.
Stopping eating is just too hard and will not work because your metabolism slows down.
Think of what problems you can have with overweight … heart, cholesterol, diabetes and many other problems. It’s time to think about yourself seriously.
You are overweight for the most simple reasons - because you're eating the wrong foods, the wrong types of calories per meal, and you're also eating meals in the wrong way. Just try to love yourself more.
Another important aspect of your dieting program is to burn up some energy e.g. walking, jogging, gardening or taking your pet for a walk. Keeping yourself active will prevent you from eating all day and will give you the possibility of knowing people around. Lose fat from home does not mean you can stay in your home all day. Activity is essential for your diet so no excuses ! Move a bit !
Click Here To Lose Fat
A lot of people would go to a dietologist and spend hundreds of dollars in trying to lose weight.
We could tell you a variety of things you should not do, in order to stop your growing weight but during this journey, we prefer to keep you by hand and show you what you should do and how.
If you tried a dieting system you should know it isn't as easy as it looks !
If you have been unsuccessful in losing weight you should continue reading this page.
Thousands of people around the world are overweight and many of them think that low fat diets are one of the best ways to lose fat. Others use low calorie diets or low carb dieting programs.
Stopping eating is just too hard and will not work because your metabolism slows down.
Think of what problems you can have with overweight … heart, cholesterol, diabetes and many other problems. It’s time to think about yourself seriously.
You are overweight for the most simple reasons - because you're eating the wrong foods, the wrong types of calories per meal, and you're also eating meals in the wrong way. Just try to love yourself more.
Another important aspect of your dieting program is to burn up some energy e.g. walking, jogging, gardening or taking your pet for a walk. Keeping yourself active will prevent you from eating all day and will give you the possibility of knowing people around. Lose fat from home does not mean you can stay in your home all day. Activity is essential for your diet so no excuses ! Move a bit !
Click Here To Lose Fat
Thursday, September 10, 2009
Learn How To Lose Fat In 3 Simple Steps
Ever felt frustrated when one diet after another fails to produce the results you desire? Want to lose fat but unable to keep up a constant exercise regime? These are common problems that people everywhere face everyday. However, the secret to lose fat is not in going on one diet after another, or restricting your food intake. Going hungry is not a necessity in losing weight. Learn how to lose fat now, in these 3 simple steps that you will find easy and possible to stick to.
Step #1: Count your Calories
Yes. It is as simple as that! The key to losing all that fat is in counting the amount of calories that you are consuming everyday. Keep a notebook to jot down what you are eating and how many calories it is. You start off by calculating the current amount of calories that you should consume. This can be calculated by taking your body weight (measured in pounds) and multiplying it by 16kcal. Discipline yourself to plan your diet within the calorie count that you have just determined. You can snack, or indulge in the occasional ice cream, so long as your daily calorie count is not exceeded.
After one week, reduce the amount of calories intake by 500 kcal. Monitor your weight every week, and if you lose fat, keep your calorie intake at the same level. Once you stop losing weight at the same calorie count, reduce it by 500kcal and repeat the process.
Step #2: SMART goals
Keep yourself motivated to stick to your calorie count, your daily diet or your exercise plan. Remember that your calorie count method is helping you to lose fat, and the focus of setting SMART goals is not to lose weight, but to keep you on track without losing sight of the end picture. Make sure that the goals you set for yourself are SMART, i.e. Specific, Measurable, Achievable, Realistic, and Timely.
It is not possible to lose weight drastically within a month, so make sure you take constant measures so you can see your progress. Weigh yourself once a week, instead of every day. Take pictures of yourself once a month, wearing the same outfit, so that you can see a noticeable difference. Visit your doctor to check that your health is improving. These are all SMART goals that will help to keep you moving towards your objective.
Step #3: A Healthy Diet
Carbohydrates are converted into fats when you consumer more than your body needs. By lowering your carbohydrate intake and increasing the amount of fats instead, your body will start to burn fats. Ensure that you are getting the nutrients that you need, including proteins, macronutritients, carbohydrates, water and healthy fats. Cut out the junk food!
The secret to lose fat has never been so simple. Say goodbye to years of struggling with abstaining from your favorite foods, or guilty gym memberships that remain under utilized in your wallet. All you need is these 3 simple steps to help you lose fat.
Click Here To Lose Fat
Step #1: Count your Calories
Yes. It is as simple as that! The key to losing all that fat is in counting the amount of calories that you are consuming everyday. Keep a notebook to jot down what you are eating and how many calories it is. You start off by calculating the current amount of calories that you should consume. This can be calculated by taking your body weight (measured in pounds) and multiplying it by 16kcal. Discipline yourself to plan your diet within the calorie count that you have just determined. You can snack, or indulge in the occasional ice cream, so long as your daily calorie count is not exceeded.
After one week, reduce the amount of calories intake by 500 kcal. Monitor your weight every week, and if you lose fat, keep your calorie intake at the same level. Once you stop losing weight at the same calorie count, reduce it by 500kcal and repeat the process.
Step #2: SMART goals
Keep yourself motivated to stick to your calorie count, your daily diet or your exercise plan. Remember that your calorie count method is helping you to lose fat, and the focus of setting SMART goals is not to lose weight, but to keep you on track without losing sight of the end picture. Make sure that the goals you set for yourself are SMART, i.e. Specific, Measurable, Achievable, Realistic, and Timely.
It is not possible to lose weight drastically within a month, so make sure you take constant measures so you can see your progress. Weigh yourself once a week, instead of every day. Take pictures of yourself once a month, wearing the same outfit, so that you can see a noticeable difference. Visit your doctor to check that your health is improving. These are all SMART goals that will help to keep you moving towards your objective.
Step #3: A Healthy Diet
Carbohydrates are converted into fats when you consumer more than your body needs. By lowering your carbohydrate intake and increasing the amount of fats instead, your body will start to burn fats. Ensure that you are getting the nutrients that you need, including proteins, macronutritients, carbohydrates, water and healthy fats. Cut out the junk food!
The secret to lose fat has never been so simple. Say goodbye to years of struggling with abstaining from your favorite foods, or guilty gym memberships that remain under utilized in your wallet. All you need is these 3 simple steps to help you lose fat.
Click Here To Lose Fat
Wednesday, September 9, 2009
How to Lose Fat Weight
There is so much talk these days about how to lose fat weight. We get bombarded on a daily basis with advertisements, magazine and newspaper articles, product marketing, and more telling us all the various ways about how to lose fat weight. Despite what many of the ads, products, and articles may say, there is only one tried and true method that will help us to lose fat weight. It is through diet and exercise. And while the diet plays a major role in fat loss, exercise is a key factor in helping you to reach your weight loss goal.
There a two ways to exercise that will help you to get the results you want. If you are looking to drop some pounds, applying these methods is how to lose the fat weight you want to lose. One method involves time. If you have the time to spend multiple hours exercising through the day, the result of the calories burned over the course of that time will help you to lose fat weight. This assumes that the contribution of the calories burned helps create a overall caloric deficit. This occurs when the total calories consumed in a day are less than those that were burned and used as energy by your body.
Exercising in this manner doesn't require a high level of intensity. Keeping your heart rate at 55% to 65% of its maximum qualifies as low intensity. Maintaining a low intensity effort yet performing the exercise for an extended period of time will use primarily fat stores as an energy source. Your goal should be to burn 300 to 500 calories per workout depending on your diet. Accomplishing that total caloric burn using this method would take approximately 3 to 4 hours, and possibly a little more depending on how much you limit your intensity level.
The second, and sometimes more preferred method of exercising to lose fat weight is to increase the level of intensity of the workout. Doing so abbreviates the amount of time that is necessary to workout in order to achieve the desired goal caloric burn. A high intensity workout would typically be one where the heart rate is approximately 70% to 80% or more of maximum during the exercise. A workout at this effort would cut the necessary exercise time essentially in half. The energy sources used in this type of workout are carbohydrate and fat stores.
One thing to remember is that no matter which energy source is used as fuel for the body to workout, it still takes burning 3500 calories to lose one pound of fat. So regardless of the energy source used, it still requires that specific amount of caloric deficit to lose one pound of fat weight. Following a good diet and applying these two principles of exercise is the real answer to how to lose fat weight.
Click Here To Lose Fat
There a two ways to exercise that will help you to get the results you want. If you are looking to drop some pounds, applying these methods is how to lose the fat weight you want to lose. One method involves time. If you have the time to spend multiple hours exercising through the day, the result of the calories burned over the course of that time will help you to lose fat weight. This assumes that the contribution of the calories burned helps create a overall caloric deficit. This occurs when the total calories consumed in a day are less than those that were burned and used as energy by your body.
Exercising in this manner doesn't require a high level of intensity. Keeping your heart rate at 55% to 65% of its maximum qualifies as low intensity. Maintaining a low intensity effort yet performing the exercise for an extended period of time will use primarily fat stores as an energy source. Your goal should be to burn 300 to 500 calories per workout depending on your diet. Accomplishing that total caloric burn using this method would take approximately 3 to 4 hours, and possibly a little more depending on how much you limit your intensity level.
The second, and sometimes more preferred method of exercising to lose fat weight is to increase the level of intensity of the workout. Doing so abbreviates the amount of time that is necessary to workout in order to achieve the desired goal caloric burn. A high intensity workout would typically be one where the heart rate is approximately 70% to 80% or more of maximum during the exercise. A workout at this effort would cut the necessary exercise time essentially in half. The energy sources used in this type of workout are carbohydrate and fat stores.
One thing to remember is that no matter which energy source is used as fuel for the body to workout, it still takes burning 3500 calories to lose one pound of fat. So regardless of the energy source used, it still requires that specific amount of caloric deficit to lose one pound of fat weight. Following a good diet and applying these two principles of exercise is the real answer to how to lose fat weight.
Click Here To Lose Fat
3 of the Proven Ways to Lose Fat Stomach
So many people desperately attempt to find a solution to the problem of how to lose fat stomach. It seems whatever they try, they simply aren’t able to lose the flab. It seems to lose fat stomach is harder than any other type of body change.
Traditional Method #1 how to lose fat stomach-pure exercise
Fitness instructors will tell you that it’s actually pretty simple to lose fat stomach-just work out in a certain way. A mixture of weights, cycling and other exercises is the key to success.
They site proof that this method is the solution to the issue of how to lose fat stomach. Indeed many do achieve fat loss this way.
But here’s the problem. Most people fail and how, to lose fat stomach by these means. Simply it does not fit into most people’s schedule. The majority of people work a full day and return home at night to family or to recharge their batteries. How many people can work out an hour a day? Very few people have the drive and willpower.
If you were to ask these people if this is how to lose fat stomach, they would reply that it is not for most.
Traditional method #2 how to lose fat stomach-strict diet
How many diet plans are there? So many to chose from. Yet they have, it seems, a common they-they all expect you to fit into their regimented plan.
It seems to me that this is not the how to lose fat stomach that we are looking for. Again how many people have the discipline to keep to such a strict diet? We are told by companies in the dieting industry that this is a proven method of how to lose fat stomach. The problem is most people can not keep to it.
Exercise as a solution to how to lose fat stomach? Yes, but again not for most.
#3 The wealthy know how to lose fat stomach!
If you had spare money, you would be advised to seek a private guide who could help you create a diet that would work for you. This is by far the best solution and probably the only way how to lose fat stomach for the majority of people.
You see, everyone has their own schedule. We all have our weaknesses in eating. We all have different needs. What works for me is not the how to lose fat stomach for you.
And here is the problem. Most traditional ideas give you a generic plan of how to lose fat stomach without dealing with you as an individual. That’s why there are so many plans out there claiming they have the ultimate how to lose fat stomach guide.
The truth is, you need to build your own plan if you want to discover for yourself how to lose fat stomach.
It is possible if you have a Guide
That is why I promote only plans that guide you to a solution that will work for you. I find that they work better and longer term than any other method.
The great thing about these plans is that you will not need to invest in other plans later on as you will have for yourself the only ultimate how to lose fat stomach guide around-because only you know your own lifestyle and only you deep down know your weaknesses.
Hence it is up to you to create your own ultimate how to lose fat stomach guide. Today with technology and internet, the answer is cheaper and more accessible than you might think.
Click Here To Lose Fat
Traditional Method #1 how to lose fat stomach-pure exercise
Fitness instructors will tell you that it’s actually pretty simple to lose fat stomach-just work out in a certain way. A mixture of weights, cycling and other exercises is the key to success.
They site proof that this method is the solution to the issue of how to lose fat stomach. Indeed many do achieve fat loss this way.
But here’s the problem. Most people fail and how, to lose fat stomach by these means. Simply it does not fit into most people’s schedule. The majority of people work a full day and return home at night to family or to recharge their batteries. How many people can work out an hour a day? Very few people have the drive and willpower.
If you were to ask these people if this is how to lose fat stomach, they would reply that it is not for most.
Traditional method #2 how to lose fat stomach-strict diet
How many diet plans are there? So many to chose from. Yet they have, it seems, a common they-they all expect you to fit into their regimented plan.
It seems to me that this is not the how to lose fat stomach that we are looking for. Again how many people have the discipline to keep to such a strict diet? We are told by companies in the dieting industry that this is a proven method of how to lose fat stomach. The problem is most people can not keep to it.
Exercise as a solution to how to lose fat stomach? Yes, but again not for most.
#3 The wealthy know how to lose fat stomach!
If you had spare money, you would be advised to seek a private guide who could help you create a diet that would work for you. This is by far the best solution and probably the only way how to lose fat stomach for the majority of people.
You see, everyone has their own schedule. We all have our weaknesses in eating. We all have different needs. What works for me is not the how to lose fat stomach for you.
And here is the problem. Most traditional ideas give you a generic plan of how to lose fat stomach without dealing with you as an individual. That’s why there are so many plans out there claiming they have the ultimate how to lose fat stomach guide.
The truth is, you need to build your own plan if you want to discover for yourself how to lose fat stomach.
It is possible if you have a Guide
That is why I promote only plans that guide you to a solution that will work for you. I find that they work better and longer term than any other method.
The great thing about these plans is that you will not need to invest in other plans later on as you will have for yourself the only ultimate how to lose fat stomach guide around-because only you know your own lifestyle and only you deep down know your weaknesses.
Hence it is up to you to create your own ultimate how to lose fat stomach guide. Today with technology and internet, the answer is cheaper and more accessible than you might think.
Click Here To Lose Fat
Tuesday, September 8, 2009
How to Lose Fat From your Stomach and Get Lean
I am sure it comes as no surprise to you that there are so many opinions about how to lose fat from your stomach out there that it can get really confusing!
You just need to learn how to lose fat from your belly the correcy way by understanding some basic rules of fat loss. That's right, you need to learn the basics before you get into tracking the small details.
This article will go over the basics to show you how to lose fat from your stomach. Once you have a sound understanding of these principles you will be able to see how all the small details fit better into the bigger picture.
Principle #1: Take in fewer calories
This might seem overly simplistic but is one of the most important things to get a grasp of. You have probably heard many times before that to lose fat from your stomach all you need to do is eat less. This is absolutely true, but you need to have the right perspective on it.
Consuming less calories does not mean you have to use some crazy crash diet that has you feeling hungry and tired all the time. It simply involves taking in fewer calories than you do right now without going so low that you risk slowing down your metabolism.
Don't try to all of a sudden eat one meal per day and force yourself to be hungry. Instead, start by keeping a food log and then make some small changes one by one. For example, if you cut out 3 bowls of ice cream per week, you will be cutting back your weekly calories by 600-1200. A few more small changes and you could easily lose 2 lbs of fat from your stomach each week.
So if you are having lots of trouble losing weight and you cannot figure out what is wrong, it all comes back to the most simple principle of all that will help you lose fat from your stomach more than anything else: take in fewer calories!
Principle #2: Don't do too much slow cardio
Going for a long walk, riding a bike, using a cardio machine such as a stationary bike, elliptical, or treadmill are all good ways to get some exercise, but spending 30-60 minutes going at a slow speed is not going to help you lose weight in the long term.
This is because your body will adapt to this type of workout very fast. When you start to adapt to a workout you burn fewer calories each time you do it because it becomes less of a challenge. On top of that, trying to force yourself to spend 30-60 minutes on a cardio machine is downright boring and will not help you make the kind of progress you want to. Instead of just focusing on doing slow cardio, shift your focus to strength training and interval training.
Strength training will do wonders for helping you lose fat from your stomach because the extra lean muscle mass will burn lots of calories when you are exercising and at rest. You will get stronger, feel better, have a higher metabolism, and be able to handle more challenging workouts.
And don't worry about getting muscles that are too big and bulky. Unless you are training and eating very specifically to gain muscle you will have nothing to worry about. Females simply do not have the testosterone levels necessary to build lots of muscle mass.
Interval training is an awesome alternative to slow cardio because it is faster, more intense, and has a dramatic impact on your resting metabolism. It helps you lose fat from your stomach because you burn so many calories after you are finished exercising. Slow cardio only burns calories during the workout session and then stops when you are done!
Interval training basically consists of alternating between high and low intensities at specifically points in the workout. For example, you might get on a treadmill and walk slow for 2 minutes and then run for 1 minute. The minute where you are running is an excellent way of taking yourself out of your comfort zone for short periods of time. Interval training can be customized for people at any age or ability level, so don't be intimidated!
When you begin using interval training you will not want to go back to slow cardio ever again. It is such a better workout and doesn't need to last any longer then 25 minutes.
Conclusion
With these basic principles you will have a good base for understanding how to lose fat from your stomach and other areas of your body as well.
Click Here To Lose Fat
You just need to learn how to lose fat from your belly the correcy way by understanding some basic rules of fat loss. That's right, you need to learn the basics before you get into tracking the small details.
This article will go over the basics to show you how to lose fat from your stomach. Once you have a sound understanding of these principles you will be able to see how all the small details fit better into the bigger picture.
Principle #1: Take in fewer calories
This might seem overly simplistic but is one of the most important things to get a grasp of. You have probably heard many times before that to lose fat from your stomach all you need to do is eat less. This is absolutely true, but you need to have the right perspective on it.
Consuming less calories does not mean you have to use some crazy crash diet that has you feeling hungry and tired all the time. It simply involves taking in fewer calories than you do right now without going so low that you risk slowing down your metabolism.
Don't try to all of a sudden eat one meal per day and force yourself to be hungry. Instead, start by keeping a food log and then make some small changes one by one. For example, if you cut out 3 bowls of ice cream per week, you will be cutting back your weekly calories by 600-1200. A few more small changes and you could easily lose 2 lbs of fat from your stomach each week.
So if you are having lots of trouble losing weight and you cannot figure out what is wrong, it all comes back to the most simple principle of all that will help you lose fat from your stomach more than anything else: take in fewer calories!
Principle #2: Don't do too much slow cardio
Going for a long walk, riding a bike, using a cardio machine such as a stationary bike, elliptical, or treadmill are all good ways to get some exercise, but spending 30-60 minutes going at a slow speed is not going to help you lose weight in the long term.
This is because your body will adapt to this type of workout very fast. When you start to adapt to a workout you burn fewer calories each time you do it because it becomes less of a challenge. On top of that, trying to force yourself to spend 30-60 minutes on a cardio machine is downright boring and will not help you make the kind of progress you want to. Instead of just focusing on doing slow cardio, shift your focus to strength training and interval training.
Strength training will do wonders for helping you lose fat from your stomach because the extra lean muscle mass will burn lots of calories when you are exercising and at rest. You will get stronger, feel better, have a higher metabolism, and be able to handle more challenging workouts.
And don't worry about getting muscles that are too big and bulky. Unless you are training and eating very specifically to gain muscle you will have nothing to worry about. Females simply do not have the testosterone levels necessary to build lots of muscle mass.
Interval training is an awesome alternative to slow cardio because it is faster, more intense, and has a dramatic impact on your resting metabolism. It helps you lose fat from your stomach because you burn so many calories after you are finished exercising. Slow cardio only burns calories during the workout session and then stops when you are done!
Interval training basically consists of alternating between high and low intensities at specifically points in the workout. For example, you might get on a treadmill and walk slow for 2 minutes and then run for 1 minute. The minute where you are running is an excellent way of taking yourself out of your comfort zone for short periods of time. Interval training can be customized for people at any age or ability level, so don't be intimidated!
When you begin using interval training you will not want to go back to slow cardio ever again. It is such a better workout and doesn't need to last any longer then 25 minutes.
Conclusion
With these basic principles you will have a good base for understanding how to lose fat from your stomach and other areas of your body as well.
Click Here To Lose Fat
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