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
Subscribe to:
Posts (Atom)
