How to Lose Fat Without Losing Muscle - My Top 3 Tips
By Nic Masters
These are my top three tips on how to lose fat without losing muscle. We all want the extra weight, but we want it in muscle and not in fat. So how do we achieve that? Well, read on and follow these three simple tips and your results will speak for themselves!
Build muscle to burn fat.
It might sound a little counter-intuitive at first, but the best way to burn fat is by building muscle. The more muscle you have on you, the more calories your body needs to sustain that muscle. Therefore, by building muscle you naturally burn fat.
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Muscle requires a lot of calories to be sustained, so by developing muscles you urge your body to burn calories naturally. One pound of muscle requires about 50 calories just to keep alive, so by putting on 20 pounds of muscle you require 1,000 calories just to keep it on. Therefore, with all this muscle you can be watching TV and burning fat! Awesome, isn't it?
There is more to cardiovascular exercises than meets the eye.
For ages people have been told that they need to do cardio in order to lose fat. This misinformation has been uncovered just recently. In fact, this tip is quite counter-intuitive, but you need to follow it, even if you have to be taking a leap of faith to do so.
The thing is that cardiovascular exercises burn calories and fat, but they also urge the body to store more fat for the next exercise session. Therefore, if you go for a long jog, or go on the treadmill, you will burn a good amount of calories at the end, but after the workout the body will have it as a priority to restore that fat for next time. In effect, you are not losing fat, you are simply burning calories, which is not what we are after, right?
Forget about prolonged monotonous exercises.
The key to fat loss is to challenge the body, so that it is urged to develop muscle, and burn fat. To do that, instead of prolonged monotonous exercises engage in short high intensity resistance training sessions. These short sessions will give your body just the challenge it needs.
High intensity resistance training sessions are the way to go in losing fat because they increase your RMR (Resting Metabolic Rate) for up to 48 hours. Your body is thus stimulated to burn more calories even when you are not exercising. The same effect could not be achieved with monotonous exercises, such as jogging, which the body gets used to and which do not challenge it. So, there is only one way to go to ensure fast body loss and that is high intensity resistance training.
I have given you my best three tips on how to lose fat without losing muscle. Again, these are: gain muscle to burn fat, stay away from cardiovascular exercises, and go for high intensity resistance training. These tips are counter-intuitive at first, but they have been proven to work. I initially found them in "The Fat Burning Furnace" book, and did not believe them, but after trying them for myself, I was amazed at the results. They definitely worked, so I recommend them to you, too!
Losing body fat percentage is the hardest thing to do. In fact, losing fat takes a lot of work. This is why a lot of people give up so fast. First we need to talk about what Body Fat Percentage means. This is basically the percentage of our body that is fat. That is all it is.
A lot of people, who are trying to lose weight, weigh themselves each morning and when they see their numbers increase, they get discouraged. They never think that it could be because they are gaining muscles. Muscles weigh more than fat. If you are overweight, the most efficient tip how to lose fat is to do Cardio, because if you don't lose fat and are weight training, then you would not be able to see the muscles you are forming. You will think that your workout is not working. You might even find yourself gaining weight. But you might not think that you are actually gaining muscles.
Learn How To Lose Fat
Diet is a huge part of losing body fat percentage. Following healthy eating habits is very necessary. Cut down on greasy and fatty food. Fried foods are filled with bad cholesterol (LDL). They get stored in your body and are really hard to get rid of. They are the reason for a lot of heart diseases, mainly cholesterol. Instead, have food with good fat (HDL), like olives, fish, avocado etc.
Starving yourself won't work either. You will be losing muscles if you do this. Eat a lot of protein. Running is the best way to get rid of fat and to get those lean muscle layers to show. Be active. Replace sodas with water. Eat small meals throughout the day. Eating small meals also gives your stomach a chance to digest all the food properly. Remember that you can also over do healthy foods. Just because you are eating healthy does not mean that you can eat a lot of it. Don't eat more than you need to. The actual size of your stomach is not too big, that means your body does not need a lot of food to feel full. Limit your junk food intake, actually try to eliminate it. They might be tasty, but that's it. They have no healthy nutrients. Don't you feel bloated, tired and drowsy after eating a heavy meal? Well, that's a sign that your body is giving you.
Just be aware of everything you are putting in your body. Eat well and stay active. That's all there is to it!
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First, let's expose one myth of a few body-builders: to lose fat, building muscle is all you need. By not changing diet or aerobic activity, a person trying to lose fat will only see minimal losses by building muscle. It is true, however, that building lean muscle will yield other ways of helping to lose fat, by itself don't expect a great deal of help.
To examine this further, there are claims that each pound of resting lean muscle burns 50 calories a day. Sorry, but that figure is much overstated. Resting muscle is like an idling car; it burns some fuel, but not much. Doing nothing, those muscles burn about 13 calories a day. If a person were to gain ten pounds just building lean muscle, he would burn 910 calories in a week. To lose fat at this rate, it would take him about 27 days to lose one pound of body fat. That of course does not take into account all the other variables, such as gaining any extra body fat while building lean muscle. When you are building muscle, you are going to need additional calories to support this new growth. To think that none will go into body fat would be truly optimistic.
That said, is building lean muscle while we are trying to lose fat not possible when trying to accomplish our long-term goals? We take the position that building muscle is an important part of your battle to lose fat, but it is only one leg in a three-leg stool. One of the other vital legs to lose fat is aerobic activity, and if our muscles are growing and actively calling for additional nutrients, our body will feel alive and energetic, making us more inclined to do the necessary aerobic activity. Additionally, the third leg of the stool is diet. Just as all fats are not created equal, all calories are not all created equal. There are good calories and bad calories, and the type of foods you choose will have a great impact on the type of body mass you will attain.
When building muscle, you are creating mini metabolism machines that are constantly working. To sustain this activity, they crave more nutrients in order to keep going. To lose fat, we have always been told that we have to cut back on calories. Here is where proper diet kicks in. By eating high fat foods, such as cheeseburgers or foods high in Tran's fats and processed foods, more of those calories will be converted to fat than muscle. The trick is to eat just enough calories to sustain building lean muscle, but only those foods that are clean, whole foods that the body will burn for fuel and growth. By cutting out junk foods, sugars and all processed foods, and replace them with whole foods such as lean protein, fibrous carbohydrates and clean fats, building muscle and losing fat will become a breeze and you should start to notice the difference in two or three weeks.
One final word on building lean muscle: During your initial period of training, many people experience fat loss regardless of what they eat, but to their surprise it doesn't sustain. As testosterone levels are increasing, the body is using everything, including stored fat to build muscle. But this only happens for a certain period of time before your body needs more food to sustain strength levels. Again, the fuel you feed your body will determine if you will lose fat while building muscle.
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If your ready to turn your body into a fat burning furnace and your trying to figure out how reduce abdominal fat in order to get that sexy midsection you must start eating fat. This may be against everything you've ever been taught, but if you're reading this, you obviously haven't been doing what is needed to effectively burn fat. If you're ready to learn how fat helps burn fat, let's get started.
You must first understand the difference between good fats and bad fats. Not all fat is bad. Fat got an ugly name back when the low fat diet came out. This diet didn't distinguish between good and bad fats. It just wrapped all fats into one and called them bad. WRONG!
Good fats come from sources such as fish, nuts, seeds, cold pressed nut oil, extra virgin olive oil, flax seed oil, just to name a few. These types of fats allow the body to burn more fat efficiently. They help in balancing our hormone levels and can actually decrease insulin levels when consumed with carbohydrates.
You can consume a low carb diet and supplement it with the high fat diet. If you're looking for answers on how reduce abdominal fat, this is key. You may say that if you go on a low carb diet that your energy will crash and you won't have any motivation to exercise or do other daily activities. This just isn't the case because adding good fats to your diet will actually help your metabolism to stay high because it won't have to dedicate wasted energy to other organs of the body which are constantly be overworked on a bad diet. This extra energy will be used to burn excess body fat instead of being wasted elsewhere. Many even experience more energy on a high fat/low carb diet because they don't experience the carbohydrate crashes.
The next question you may have is what about the fats in protein sources such as meats, poultry, and dairy. These types of foods are allowed but they should definitely be used sparingly. I would always suggest opting for the leaner meats when keeping these in your diet. This will take a bit of lifestyle change, but it will definitely be worth it in the end.
So, to sum things up...Eat more fat to burn fat. In your search for how reduce abdominal fat in order to get that sexy, ripped midsection, remember it only takes a little extra good fat to burn that unwanted bad fat.
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Most of us have a desire to learn fat loss techniques, and how to recognize when we have achieved that loss. Fat is something that can pull a person down if it gets out of hand. The healthy person has some amount of fat on their body in order to provide padding, insulation as well energy storage. Without some fat on the body, a person is not going to be healthy.
How To Lose Fat
However, many people today have too much of this necessary element hanging onto their thighs, bellies, and other places of the body. For those who are in a hurry to lose a certain amount of fat from strategic places, there really is hope. Learning fat loss techniques will allow the motivated individual to meet their goals without sacrificing health.
The best techniques for losing fat will always include a combination of tactics. They will include stepping up their exercise routine, as well as using diet in order to accomplish their goal for fat loss. Fat loss can also take place when you use certain drugs or supplements, but most of the time when drugs are used it is not as successful because once you return to your normal eating habits and leave the drugs alone, the fat will return with a vengeance.
By using the right techniques for fat loss, an individual will be able to increase muscle mass while at the same time reducing the amount of fat that is on the body. How to fat loss techniques typically use some type of meal planning guide that will help the individual increase their rate of metabolism while reducing the amount of calories that are taken in. This is a good way to begin any diet, but if you are going to be successful for the long term, you really want to know how to maintain that loss.
Fat loss is often accomplished through a well designed diet that eliminates what some call white carbohydrates. These carbohydrates are any that can be turned white or are already white. These foods consist of rice, bread, potatoes, cereal, pasta, and fried foods that have a breading on them. The simple tactic of avoiding any food that is white is the best way to go when you want to lose fat even though it is perfectly all right to eat them within an hour and half completing a workout that involved resistance training that lasts for 20 minutes or longer.
Many of the most successful how to fat loss programs involve dieters who are committed to eating the same types of meals in different combinations over an extended period of time. Such a diet would include the same ingredients, but they do not have to be the same old boring meals over and over one more time.
Here is a list of ingredients that will contribute to helping you reach your goals of fat loss. Fat is not the enemy though, it is the over abundance of it.
Proteins
Chicken thigh or breast
Egg whites
Occasional whole egg to add flavor
Pork
Organic grass fed beef
Legumes
Pinto beans
Black beans
Lentils
Vegetables
Asparagus
Mixed vegetables
Peas
Spinach
The carbs in these foods are considered to be slow carbs and are an excellent addition to any diet that is intended to help with fat loss. Fat should never be a big part of your diet, but you should have a small amount of it in order to promote good health.
When you are preparing your menu, you should keep the recipes simple. Just pick a few of the recipes that you like the most and stick with them, changing up the seasonings if you like, but keep it as simple as you can. Even when you are eating at a restaurant, you can order vegetables in place of a baked potato or fries to prevent eating the wrong types of carbs.
It is critical that when you want to learn as much as you can about fat loss techniques that you remember to eat enough calories so that you will not lose your energy. This can effectively be done by consuming the suggested legumes for their high caloric count. You need the calories to retain energy, but you have to be careful about the kind of calories you are eating.
Another great thing about how to fat loss routines is that you should take a day off each week so that you will not burn out, and you will be able to satisfy your taste buds.
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Losing weight and getting in shape is something on the minds of many people all over the world. We are bombarded each day with messages about how overweight people are and how much junk food we eat. In large part, those messages are true and are something that many people need to start taking more seriously. There are many different weight loss and diet products on the market, but they all have a fatal flaw: they are not sustainable. They might help people how to lose fat quickly, but they do not help people build habits that can last them the rest of their lives. There are three key elements to truly losing fat: building more muscle, eating healthy, and cardio exercise.
Learn How To Lose Fat Naturally
Building more muscle is a key component to lose fat quickly because the more muscle a person has, the higher their metabolic rate will be throughout the day. This means that more calories and fat can be burned with more muscle mass on the body. Nobody needs to go out and try to look like Mr. Universe. All anyone needs are a few simple workouts to do at their local gym or even at home. Starting with core exercises like the bench press, squat, lunge, bicep curl and tricep press is a great way to get into the swing of things. Once a good base has been built up, then more advanced exercises can be added.
A healthy diet is a must for people that are looking to lose weight. Shopping around the outside of the grocery store is the first tip that people need to follow to lose weight quickly. The outside of the store is where all the whole foods are sold. These are foods that are as close to their natural state as possible. Buying fresh fruits and vegetables and lean meats are really the only foods that a person should be putting into their bodies.
Finally, cardio exercise is the third component to lose fat quickly. We have all heard the speech about getting thirty minutes of exercise three times per week, but to truly get in shape, we have to go beyond that. Swimming, cycling, and brisk walking are all excellent outdoor cardio exercises that everyone can do. These exercises have little impact on the body which is always good. There are also many machines at any health club that make for great workouts. Having a plan and sticking to it is the best way to make sure these become life long habits.
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How to Lose Fat Fast For Women - Quick Tips to Start Burning Pounds Today
By Sharon Chamness
How many times have you typed into Google "how to lose belly fat fast for women" only to not find the answer that you were looking for? This happened to me many times and it was indeed very frustrating. Being a woman, we always want to look our best and fighting stubborn belly fat is just one of the many battles that we have.
What I intend to do in this article is give you some reasonable tips to help you lose your belly fat. I will also recommend a great resource that you can refer to in addition to this article. We can win the fight against unwanted belly fat but it starts with taking the steps that I am about to give you.
A. We Must Eat Breakfast
So many of us wake up to very busy days. Either we have to get the kids off to school, help the husband get ready for work, or even rush off to work ourselves. It is very easy for us to forget about our own needs especially the need for a healthy breakfast.
It has been proven that eating a healthy breakfast helps to boost the metabolism. An increased metabolism plays a large part in losing belly fat. Here are some foods that you may want to consider adding to your breakfast menu.
1. Whole Grain Toast
2. Oatmeal
3. Fresh fruit juice or fruit smoothies
4. Egg whites
Whenever I teach other women how to lose belly fat, I always encourage them to start each day with a healthy breakfast. This is one of the steps to take when first getting started.
B. Avoid Foods That Encourage Belly Fat
There are many foods that will do nothing but work against you in your fight to lose stomach fat. Here is a quick list of foods that you definitely want to avoid:
1. Foods with artificial sweetners
2. Spicy foods
3. Fried Foods
4. Any type of carbonated drink
5. Raw foods with bulk such as broccoli, carrots, and cauliflower
You will still need to add vegetables to your diet but you only need to make sure that you cook them.
C. It's Time To Go Low Fat
Another step that we can take to lose stomach fat is to lower the amount of fat that we eat. Now we don't want to cut fat completely because we do need certain types of fats in our diet. Omega fats, polyunsaturated fats, and monounsaturated fats fall into this category.
These type of fats help to lower our risk for disease. Foods that contain saturated fats and trans fats are the bad guys that we want to look out for. These type of fats promote weight gain and increase our risk of disease.
D. Increase Water Intake & Cutback on Sodium
Losing belly fat for women is very difficult at times because we tend to carry a lot of water weight. That's why this next tip that I am about to give you may sound odd but it will actually help us on our mission.
Bloating is a condition that can make stomach fat more noticeable. Increasing your water intake actually helps to reduce stomach bloating. It also aids in maintaining proper health as well. It is recommended that you should drink at least 2 liters of water daily.
E. Eat Several Small Meals Instead of A Few Large Meals
Believe it or not, it is easier to control your weight if you eat several small meals instead of 3 large meals. The reasons are obvious. If you eat several smaller meals, you are less likely to eat until you get full. This is what leads to weight gain and it is also a leading cause of digestive problems. Eating 4-5 small meals throughout your day will not only help to ease hunger pangs but it will also help you to bring your appetite under control.
You will notice a few things began to happen. You will actually start to eat less over time which is just like going on a diet and you will also notice that you don't get hungry as often. But make sure that you do healthy when you do eat. The goal is to add foods to our daily diet that promote good health and weight loss.
F. Be Cautious of low Calorie Diets
You may want to explore other eating programs to aid with you with losing belly fat. There are several good eating plans out there but you must be careful with them because they may actually end up working against you. The low-calorie diet, for example can actually end up slowing your metabolism down if you are not careful.
In order for us to help stimulate fat loss, we need a high metabolism. If your body begins to feel like it is being starved then it will retain body fat and we definitely don't want that.
G. Our Last Challenge- Lower Our Stress Levels
This nest step may be difficult for many of us but it is very necessary. We must reduce the levels of stress in out lives. Whenever we are under a lot of stress, our bodies begin to produce a hormone called Cortisol.
Cortisol increases your appetite which in turn will cause you to eat more. It can also cause more fat to accumulate in the belly area. If you find that you are under a lot of stress, try some relaxing techniques such as yoga, meditation, reading, or whatever activity that fits you best. Relaxation is not only good for aiding in weight loss but also for your health in general.
10 Commandments of Weight Loss, How to Lose Fat, Enjoy Life and Be Happy!
Losing weight isn't as hard as they have you believe, its just the way that we get told makes it hard! Low fat calorie restriction diets makes us hungry crave sugar and feel miserable! Why would anyone want to do that, life is too short! Wonder why 98% of diets fail! By exercising smart and eating right you can turn into your body into a fat burning machine without going crazy! Below are 10 simple tips to help you achieve this!
Smile! you need to enjoy what you eat, if you are trying to lose weight and forcing yourself to eat bland boring meals its going to be very difficult to stick to it. Remedy this by avoiding diet products and eating real foods concentrating on protein, fat and vegetable while cutting back on the carbohydrates.
No scales! Weight doesn't matter, body weight can change daily depending on what foods you have eaten and how hydrated you are. If you must take your weight once a week upon waking.
Don't be to strict! Weight gain didn't happen overnight and so don't expect it to lose it overnight either. So don't punish yourself if you have a slip up, this is about long term change.
Exercise! Find an activity you enjoy and stick with it, the right exercise routine boosts metabolism and turns you into a fat burning machine. If you need advice or help with the right exercise routine please get in touch.
Don't count calories. Becoming obsessed with the calorie content of food is not healthy. If you eat right there is no need to count calories.
Relax, coffee and cake with a friend wont make you fat. That special meal, enjoy it it takes months, years to get fat, on day of indulgence wont kill you, stick to the 80/20 rule eating well 80% of the time.
No "diet" drinks. Research has shown that people drinking diet drinks get fatter than those drinking the normal versions. This is due to the artificial sweeteners in drinks such as diet cola, lemonade etc. While low in calories they still make the body think its getting sugar and so blood sugar drops and and the body goes into fat storage mode. This means low blood sugar making you feel hungry, craving sugar and probably tired and irritable too!
Cut the carbohydrates. Eating too many carbohydrates while trying to lose weight means your body wont use start using its own fat stores for energy.
Intervals! There is no need to spend hours on the treadmill, train smart. the myth about the fat burning zone is exactly that a myth! you would need to do at least 2 hours of steady state exercise to start using burning any significant amount of body fat. Interval training combines short sprints with a short recovery and gives a massive boost to your metabolism for up to 48 hours, meaning you carry on burning more calories even after the workout is done.
Be realistic, Rome wasn't built in a day and it takes time to achieve long lasting results. a quick fix rarely lasts with those crash dieting more often than not gaining back all the weight they have lost and more! Set a goal size or weight and break that done into mini targets. Aim for around 1-2lb a week, more is possible but not recommended without the supervision of a fitness professional or nutritionist to ensure you are still healthy and consuming enough vital nutrients
How to Lose Fat Around My Hips, Thighs, and Belly Fast
If you want to know how to lose fat around "my" hips, thighs, and belly fast, then this may be the most important article you've ever read. I'm going to give you SIMPLE exercises that work POWERFULLY fast to get rid of fat from your "female fat zones".
If you can spare a few minutes of your time each day in your own home, then these exercises will almost certainly transform your body within a few weeks.
The hula hoop works these 2 areas, belly and hips, incredibly. Before you discount this as just a kid's toy, know that hula hoop waist movements basically mimic the movements of belly dancers. So if you're looking towards a lean, yet feminine, waist... you can't beat the hula hoop.
All I ask is for you to hula hoop for a total of 10 minutes a day for 6 days a week. 1 total hour a week. One thing... if you're busy, don't get fussy and say you can't spare that time. You can if you do it 1-2 minutes at a time to reach your 10 minutes each day.
2. For your thighs, use hindu squats
Hindu squats... these are about as simple an exercise you can possibly do. You just squat up and down. Nothing complicated about that. You don't use weights. The only thing you must remember is to touch the ground with your fingers between each repetition.
This way you can be sure you truly went down far enough in the squat for it to work effectively.
Actually, there's a second thing to remember too. You must do these super fast. You do these for time. Meaning, if you want to do them for 1 minute, time yourself and count how many you can do in a minute. Note: Hopefully it's at least 20 per minute.
If you want to do 2, 3, 4, or even 5 minutes... just remember you're shooting for an average of AT LEAST 20 squats per minute. I recommend that you build up to doing 100+ in 5 minutes twice a day.
The fat will just melt off of you when you're able to do that.
Now you can stop wondering about how to lose fat around my hips, thighs, and belly since these 2 powerful exercises will make it happen in mere weeks... in just minutes a day.
If you're SICK and TIRED of getting the same old boring weight loss advice... you know, like "Eat more fruits and vegetables, drink 8 glasses of water, jog, and blah blah blah", then...
The components of a good fitness programme are cardio, resistance, and stretching. These are important for weight loss, too, though the balance needs to be exactly right.
To make your body slim and healthy, you must have two goals in mind. Firstly, you should aim to reduce the amount of fat on your body. Secondly, you will tone the shape of your muscles so you have a firmer figure. This will also turn your body into a more efficient fat-burning machine.
To help you with the first step - fat-reduction- you need to adjust the balance of calories you take in each day with those you expend. While your daily calorie intake may well decrease, the number you expend will certainly increase as you perform fat-burning cardio work. Cardio training, like running or fast-pace walking, burns calories fast. It also improves your cardiovascular strength in particular, the condition of your heart and lungs. Cardio training is what really burns fat. So, although it doesn't work in isolation, it is the most important part of the plan's workouts. Cardio training - or aerobic exercise, as it's sometimes called - includes any activity that gets you out of breath. So, running and fast-pace walking, cycling and swimming all quality as types of cardio work. Cardio training makes your heat and lungs work harder, and this improves not only your physical fitness. It boosts your energy levels. Improves your concentration, and reduces your risk of heart disease, too. Most importantly for those aiming to lose weight, cardio burns fat.
How to Lose Fat
S you go about your day-to-day business, your body is drawing upon its most readily available sources of energy - these are its fat reserves and the reserves of sugar it has in your blood and muscles. At time like this, it uses them in roughly equal proportions. However, as soon as you ask your body to work harder, it needs the most immediate form of energy it has, and this it takes in form of sugar. Although your body's now using proportionately more sugar than fat to fuel itself, it's still burning fat, and more fat than if you were simply going about your usual tasks.
Effective fat-burning
In the workouts, you will need to perform cardio work in two different ways. The first, constant-pace training, has you working at a steady pace over a longish period - on day 1, for instance, you'll be walking at a constant pace for 25 minutes.
Interval training is the second way. Here, you'll alternate in the same session between short periods of low-intensity cardio training (walking) and short periods of high-intensity cardio training (running). This combination of constant-pace training and interval training makes your body burn fat in the most effective way it can. And the reason it works is that it raises your basal metabolic rate (BMR), which is the rate at which your body is calculated to burn calories when it's at rest.
Your optimum training zone
To burn fat efficiently, you also need to work within your optimum training zone, which is between 70% and 90% of your maximum heart rate (MHR). Calculating your MHR may seem like a bit of bore to begin with, but you'll soon find you can recognize what heart rate you're working at by the way you feel, and there'll be no need for you to keep stopping and measuring it.
To work out your 100% MHR, assume that when you were born it was 220 and that it's going down by each year. So, a 35-year old has an MHR of 185(220 - 35). With a calculator, you can then work out the MHR percentage you need. For example, the 80% MHR for a 35-year old is 148 (0.8 x 185). This figure represents the maximum number of heart-beats per minute a 35-year old should have during cardio work at 80% MHR. The only other thing you need to know is how to take your pulse. Find the pulse point at your wrist by following the line of your thumb and placing two fingers (not your thumb) about 2cm (1in) below your wrist joint. Count for 15 seconds, then multiply by 4 to get your heart-beat per minute figure.
There are advantages to following the weight loss plan than just losing weight. The plan works by getting you fit. So, as you're losing fat, you're also conditioning your heart and lungs, and helping ward off stress - related disorders.
One other point to bear in mind is that the weight loss plan is designed to bring about weight loss, and a significant change in your shape (and, incidentally, your health) may well not be reflected in an equally significant change in your body weight.
The reason for this is that your body weight does not take into account the make-up of your body the proportions of aft, muscle, bone, tissue, and fluid. As you follow the plan, you'll be losing fat, but you'll also be toning your muscles, which makes them denser and heavier - up to three times heavier than fat, in fact. Muscles weighs up to three times more than fat - so you can change your shape without losing masses of weight.
Forward planning is as important as diet for successful weight loss. Pinpoint potential trouble-spots now, and later you'll resist anything - including temptation. There are times in all our lives when we get home a little later than anticipated and we're hungry. Somehow or other we find ourselves making straight for the fridge door. For many of us this is a make-or-break situation: give into temptation now and we can all easily end up feeling demoralized and down. With some careful organization, however, you can tackle the problem head-on - and satisfy your hunger pangs.
To make sure you stay with the weight loss plan follow these two tips:
Plan your grocery shop and make sure you buy food that you be eating for a few days. It's about planning your shopping trip around food you need. Not only will your fridge be stocked with ingredients for meals that are quick and healthy, but your diet - and your confidence - will remain intact.
Preparing ahead is another aim that should help you put together meals quickly as possible. Read more on what preparation or cooking can be done ahead of time. Most often, it's for dishes where ingredients need to be marinated. These can usually be left in the fridge for up to 24 hours. Many of the dressings, too, can be whizzed up beforehand. You could even get into the habit of making enough for several dishes at a time. They generally keep well.
Organization is crucial - time restraints are one of the major reasons people fail in their attempts to follow a diet plan.
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How to lose fat on the stomach is a question commonly asked. Fortunately there are some simple reasons why this problem has occurred in the first place. The belly is one of the most common places for excess fat to be deposited. Luckily there is something you can do about it.
When looking at how to fix this problem you need to consider what you are going to do to burn off the fat. The most reliable methods for this problem are a change in diet and exercise. While both will help you to achieve fantastic results, many people have gotten great results from a diet alone.
How to Lose Fat on the Stomach the Fastest
While you do want to lose weight quickly to give yourself encouragement to keep going, you need to be careful of trying to lose weight too fast. It is important to remember that making it too much focused on a race or trying to lose as much weight as fast as possible can lead you to do dangerous things.
Concentrating on how to lose fat on the stomach so it is quick, gradual and a sustained loss is quite achievable without resorting to anything that is going to put your health in danger, just for potentially faster loses. Making permanent changes that you can maintain is better for your health and what you want to achieve.
Review to Pick Up The Company For How to Lose Fat How to Lose Fat on the Stomach at Home
It is quite possible for you to lose fat on the stomach at home and you don't even need to go to a gym in most cases. Many programs involve a restructuring of the diet, while others do involve exercise as well. However this exercise can typically be done at home or the items used substituted for those at home.
While some people might get better results from a system that uses dietary changes and exercise this depends on many things such as the person and the program. The effectiveness of programs that are only diets should not be diminished as these can be very effective weight loss tools. They also mean that as a result of eating healthier your overall health will improve and the majority of them are quite sustainable.
How to Lose Fat on the Stomach So It Doesn't Come Back
Whenever attempting any method of how to lose fat on the stomach it should be considered how sustainable it is. It is not going to be very worthwhile if it is a plan than can only be maintained for a couple of weeks and then you find yourself returning to your original patterns. So the weight loss plan should be difficult but not too difficult.
By selecting a plan that you think you can stick with and maintain for the long term you can make a real difference in your health. It should also be thought about though that if you can sustainably maintain the weight loss plan this is how you can really create a pattern of how to lose fat on the stomach.
I know many people find it hard to get rid of stomach fat. What are you going to do if you think you might be one of those people.
Having fat in the midsection of the body is one of the greatest risk factors for heart disease. So its time to do something about it! The quicker you can safely reduce your weight the better for your health so check out the Quickest Way To Lose Weight.
Unfortunately fat isn't just limited to one part of your body often you will find that you have fat on your upper body as well and it may be worth seeing if you can do something about How to Lose Fat in Man Breast.
Here with a short check list for you on how to lose fat quickly. Because there definitely is a right way and a wrong way to go about this, and the wrong way will bring on painfully slow results only, if any. This is a major reason for failed weight loss attempts. But I got you covered!;-) Just use any or all of these tips any time and quick weight loss will result.
Organic Coffee and Green Tea: A big energy kick for training, appetite suppressing and healthy to boot! Phyto nutrients/anti oxidants. So these beverages help by energizing, cutting appetite and improving your health... not too shabby, really really good!;-)
Fat Burning Supplements: Turmeric/Curcumin is your best friend: about 3x 5-10 gram daily are recommended. This is one healthy and a powerful fat burning agent!
No more Calories 4 hours before bed. This will increase the fat burning hormonal response. You don't need nor want any calories at night!
Delay your breakfast by 3 hours. Same for the hormonal response, and both the 4 hours in the evening and the 3 in the morning together will increase the over-night fast to nearly twice the time! That's JUST what you want!;-)
Try some Interval Training: My HITT+LIIT-System: 30 seconds on, 2 minutes off, repeat. Extremely effective! This will also help to increase the fat burning hormonal response and shape you up real nice!;-)
Eat cruciferous vegetables regularly These are the healthiest foods on earth, AND assist directly in the weight loss process.
Add high fiber foods into your diet, like beans and lentils They'll help keep you full and bind harmful, fattening substances in your body. Net result: improved weight loss!
Add extra fiber to your foods. For example a mixed fiber supplement, or Psyllium husk, or Spelt Bran are all good. They do the same thing as the beans and crucifers, only you get even more of the same. Just make sure to increase water intake with the upped fiber intake.
Try a low carbohydrate diet short term for really fast weight loss results. All you have during this period are smart fats and protein. Not recommendable for to long, but 2-4 weeks is alright.
DO short term fasting. This is actually really healthy, plain good for you and not dangerous at all. Plus it will obviously light speed your fat burning efforts.
How To Lose Fat, How To Lose Pounds, And Get Your Perfect Body Without Crazy Diet And Exercise
A UCLA medical study shows that up to 66% of people who lose weight by dieting gain it all back, and then some. Don't be a part of this statistic. No permanent, healthy, effective weight loss plan requires you to drastically restrict your eating or caloric intake. Renowned fitness trainers and nutritionists agree that it is the food you eat that will account for 80% of your weight loss, with exercise only accounting for 20%. Nowhere in there is there any mention of restrictive, extreme fad diets. Learn how to stop dieting, stop killing yourself at the gym, and start debunking a lot of myths about weight loss that have actually been keeping you away from your weight loss goals instead of bringing you closer to them. I will share with you how to lose pounds, how to lose fat, and get the perfect body for you without extreme diet and exercise regimens.
How To Burn Fat
First and foremost, our bodies need nutrition from a variety of sources in order to properly function at their highest potential. This means we need to eat proteins, fruits, vegetables, legumes, and we need to eat fats and carbohydrates not only to be healthy but also to lose weight. If you don't eat fat, your body will hold on to the fat it already has, and you will not lose fat. As far as carbs are concerned, a carb is not a carb. By that I mean that certain types of carbs can cause sudden increases in your blood sugar, which in turn triggers your body to store fat, but eating the right types of carbs helps burn fat because they don't cause sudden spikes in your blood sugar. So for your own sake, say goodbye to all of those low carb, no fat diets that will only prove to be temporary solutions, if that.
If you really want to know how to lose fat and how to lose pounds, you also have to understand some basic facts about how our metabolisms work. Lots of diets mandate that you cut massive amounts of calories from your diet. Once you do this, two things happen. Your body is a smart machine that will not expend more energy than it has to, so when you drastically cut calories, your metabolism will adjust accordingly and slow down. Also, your body will enter "starvation mode" and will hold on to fat, realizing it is not getting enough food. Aside from being ineffective, drastic calorie cutting is not feasible or practical for the long term, and can cause binge eating later, which often leaves people worse off than they would have been had they not begun a diet in the first place.
Well, there you have it. You now understand more about how the body works and you know how to lose pounds and how to lose fat effectively and safely. You can have the perfect body for you without crazy diets or exercise. It all comes down to not starving yourself, not taking weight loss pills, and not wasting time and energy working out if you're just going to negate your efforts by eating the wrong things later or not eating enough of the right things. Taking into account these tips is a great starting point. It is up to you what you do with them. Know that you can achieve your weight loss goals once and for all through proper diet and nutrition.
The secret to losing weight is to eat! It doesn't matter how many times you've failed in the past, all that matters is what you do from this point forward. Know that you are not alone and you can reach your weight loss goals if you take proper action. Now that you know that you need to eat to lose weight, find out what fats, carbs, and foods you need to eat to accelerate your weight loss, lose pounds, and lose fat.
Wondering how to lose fat without diet pills? No doubt the ads and commercials have you thinking that you don't stand a chance without the "powerful formulas" offered by infomercial and internet. Don't feel bad, the best marketing minds in the world are pushing your buttons but don't fall for it. When it comes to weight loss, short cuts rarely make for lasting change.
When you diet, that is you set a goal and lay out a plan to consume fewer calories than you burn, you want to give up fat, not lean muscle mass. Most diets, and most dieters, end up throwing the baby out with the bath water by being to focused on gross calories and the scale.
Learn How To Lose fat
How To lose fat with out diet pills you will want to make sure you don't fall victim to the most common mistakes made by people who are overweight obese.
Hydration
Drink enough fluids. Water promotes healthy digestion and it is the vehicle to transport waste and toxins. Fat is water soluble and you want to make sure you give it every opportunity to make its exit. Not all fluids are created equal. Include plenty of water. Herbal tea is also a great way to hydrate and support metabolism. Avoid soft drinks, regular or diet, and juices often have a lot of added sugar. Even sports drinks are sugar bombs.
As a rule, drink about one-half your weight in ounces daily. Eating fruits and vegetables also helps with hydration plus they have the added benefit of fiber and key nutrients.
Protein
Include enough quality protein in your diet. Lean muscle burns more calories than fat. Make sure you are giving your body what it needs because if you don't your body will start to self-consume protein from lean muscles to support organs and connective tissues Most men need around 150 grams of protein a day and most women about 100. Your needs will depend on your current BMI and a wellness coach can help you figure it out. The American Dietetic Association recommends about one-half of your daily protein intake come from animal sources like meat, fish, poultry and dairy and the other half from plant sources like beans and grains.
Metabolism
Eat regularly. Skipping meals, especially breakfast, slows metabolism. That first morsel of food in the morning is what flips the switch on your furnace, your metabolism, and gets it revving up for the day ahead. Quality protein at each meal along with whole foods will keep it working hard.
Don't Rely On Your Scale
Whichever approach you take, meal replacement shakes, prepackaged meals or careful meal planning, knowing these basic steps will help you to lose fat without diet pills. To check your progress don't rely only on your scale. Use a tape measure as well. If you are creating a healthy deficit between what you eat and what you burn and you are getting enough healthy protein, you are going to add lean muscle mass as you lose fat.
A pound is a pound, but an inch is about a pound as well. By volume, muscle weighs twice as much as fat. Tracking your inch loss along with your weight loss will paint a clear picture of what you are actually accomplishing.
For example, when I got started, I lost "35 pounds in six weeks". That's not typical but it's what happened in my case. However it's not the whole story. I lost 35 pounds, but I also lost over 14" over-all. That's 14 pounds of fat. So what really happened is I lost 49 pounds of fat and added 7 pounds of lean muscle. I trimmed without the flabby skin that often results for someone middle-aged like me.
You don't need diet pills to lose weight and I suggest that they will not promote healthy, lasting weight loss. Deciding on a healthy plan and then supporting it with healthy habits will lead to the long-term results you had in mind when you decided to lose weight.
Tom Bradley lives in Provo, Utah and came to wellness and weight loss out of necessity but has hung around from passion. Tom's straight-ahead approach to wellness and nutrition to promote weight management and healthy aging is the simple solution for the trend of growing world obesity and chronic illness.
The question how to lose fat has become a very important issue for health conscious men and women. But how to go about this has been rather confusing due to the availability of plenty of guides and materials available through different sources. Many people have become desperate for reducing weight. Then question arises what to do? Following tips will facilitate in losing your fat in a quicker way.
How To Lose Fat
1) You should be clear by your intention as to what you exactly want. That means you need to have clarity of vision and planning of how you would like to see yourself and in what figure. You may also have an ideal figure in your mind say a sports personality or a film personality.
2) Then of course you need to set a time line by which you desire to reduce certain amount of weight and make note that in your weight loss journal.
3) Then the step comes when you need to decide what you should eat and what you should not eat. To decide this you need to learn what foods are good for you and what foods are bad. There are web sites where you can find out the value of food calories and the requirements of daily body calories for reduction of body weight. Then decide which foods you are going to eat and write down the individual and total calories for each day of the week in your weight loss journal.
4) There is a general guideline that one should eat no more calories per day than his or her body weight multiplied by ten. This being a general guideline, one should consult a nutritionist.
5) Go through the list of foods that you should not eat and make a list of those foods. Since these may have been in your regular diet, in your search for how to lose fat do not ignore these foods all together. Rather find some good alternatives. For this research you can find some popular books on oil-free, calorie-free and fat-free recipes to find a healthier solution. For example instead of taking red meat take chicken or fish, similarly instead of carbonated drinks take pure fresh juice (not packaged one) or better yet plain filtered water.
6) Be conscious of the quantity of permissible foods you eat. When you are eating nuts, for example, do not eat bowl full of that rather take a small quantity as in a small handful. Another important aspect of any how to lose fat program is to eat the food slowly and chew it properly.
7) One overlooked piece of advice is to eat enough fiber that is required by your body. Because fiber not only makes your digestive system work properly but also helps reduce cholesterol and speeds up toxin removal from your system.
8) Consume enough water to keep your body properly hydrated. The statistics say that somewhere around 75% of people in the US are dehydrated every day. Proper hydration comes from drinking plain water. Coffee, tea and sodas do nothing but dehydrate the human body.
9) Proper exercise is part of any good weight reduction plan and should be done under the guidance of an expert physical trainer. At least regular walking for 30-45 minutes is a must. Do not forget to have proper sleep every night and drink plenty of filtered water.
10) Reviewing your progress you make in your how to lose weight program should be done on a regular interval but not every day or even weekly. If you check to often you will have days or weeks when you will see no progress and may feel like quitting. It's normal to have times when there is no noticeable progress. Just keep a good record when you do measure and weigh and you will see how far you have come in your journey.
One has to maintain strict discipline in maintaining the above guidelines to attain the desired level of weight loss through any how to lose fat program.
Signing into a weight loss program without mentally preparing yourself is mere suicide. The greatest challenge when engaging in this intense workout is being mentally prepared. Although most of the trainings is more on physical building, there are other aspects of the training that needs to be considered as well. If you are thinking of signing up on weight loss training then you need to know what I have to say. These thoughts may or may not convince you in the process but I am quite sure you will learn things that will really play a big part as you undergo the training.
1. Most weight loss programs are intense from the first day of training up to the end. That is why it is important to start shaking of those cobwebs a week or two before starting with the program. You can do this by scheduling a morning exercise or later in the afternoon.
2. Do not commit on something you cannot achieve in your current condition. When you decide to do exercises or follow a routine make sure to designate a plan that you think you can follow. When you get too excited and overdo yourself the result could be that you tend to be lazy the next day.
3. When you come up with a plan about your daily routine be specific on what you will be doing. If you plan to do cardiovascular exercises, then decide on what you think will be the best available means for you. Is it ideal to buy fitness equipment? Or are you available for everyday outdoor running? This way you can estimate the amount of work you will invest and the time you are willing to commit.
4. Socialize with people who are also engaged in the program. This way you are able to share experiences and you may be able to learn from each other's mistakes.
5. When you finally decide to take on the weight loss program make sure that you seal the door behind you and develop a personality that should aid you to succeed in losing weight. Make sure that your mind is fix on achieving your goal and do not allow any form of distraction to take over.
6. When you fail to meet the program for a single day, let's say you happen to be at a party and you ate too much. Do not quickly give up on your goals. It is natural to feel guilty but tomorrow will always be another day to make up with your mistakes and learn.
Going through a weight loss program is not all about physical strength. It is also important to prepare yourself and plan ahead before taking further actions. If you want to succeed in your goal, you must pay the price in order to get physically fit.
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When it comes to how to lose fat quickly there are a lot of theories out there, but many of them are not accurate. For instance, a lot of people think that cardio is the best way to lose fat and that by going on a starvation, low fat or low carb diet they are going to drop the fat and get the body they want. Actually, though, these things aren't the best way to get rid of excess fat. Here are some tips on how to lose fat.
One of the first things that you need to understand is that there is a big difference between losing weight and losing fat. When you lose weight you can also be losing lean muscle and water weight along with fat.
Lose Fat Naturally
That's just not going to get you the body you want. Not only that, but typically when you have lost just muscle and water it is much more difficult to keep the weight off once you go back to a normal lifestyle. That's why it is so important to focus your efforts on specifically losing fat instead of just losing weight.
One of the biggest myths about how to lose fat is that cardio is the best exercise for fat loss. While cardio is important, strength training is actually more important in regards to losing fat. See, lean muscle requires a lot more energy for your body to maintain than fat does, and your body provides that energy to your muscles by burning calories.
That means that the more lean muscle you have on your body the more calories you are going to burn all the time - not just when you are exercising. By adding lean muscle mass to your body you will boost your metabolism and turn your body into a calorie burning machine.
A lot of women worry that adding muscle to their bodies is going to make them bulk up or get larger. Actually, though, this isn't the case. Instead, by building lean muscle you will get a sleek, toned look like you see the models and celebrities have.
To start building muscle and losing fat you should add strength training to your workout routine several times a week. To get the most bang for your buck try focusing your strength training efforts on the largest muscle groups in your body like your legs and your backside. Squats and lunges are great for this.
Along with adding strength training to your routine you should also follow a diet specifically geared toward fat loss rather than weight loss. Starvation diets, low fat diets and low carb diets don't work to help you lose fat. In fact, often times these diets can make it harder for you to lose weight because they don't provide your body with enough calories and your metabolism slows down to compensate.
Natural Way is the best way to Lose Wight. Learn How to Lose Fat Naturally
Are you struggling with excess fat around your tummy? Here's 3 extraordinary tips on how to lose fat off your belly fat fast, easy, and consistently:
1.) Get More Fiber - Fiber (complex carbohydrates) is a very important nutrient if you want to remove stubborn fat. This is because it will help improve your digestive system (which will remove bloating), it will increase your metabolism, and it will naturally detoxify your body. Some good foods I recommend that are high in fiber are whole grains, beans, and dark green veggies (such as broccoli or spinach).
How To Lose Fat Naturally
2.) Eat More Frequently (But With A Twist) - I'm pretty sure that you have heard by now that you should eat more frequently through out the day if you want to speed up fat loss and weight loss. However, if you do so with a special technique, you will melt away fat even more faster.
This is what I recommend: Firstly, make sure that you ALWAYS eat breakfast, secondly, I recommend for you to eat 4-5 smaller meals through out the day, and thirdly (here's the twist), I recommend for you to shift the calories around from the meals you eat. There's a program to help you with this fully, but basically what you are doing is alternating the pattern of when you eat different types of nutrients. This works incredibly well since our bodies become acclimated to our daily eating patterns, and once you break this pattern, it sends your metabolic rate to the next hemisphere! This dieting technique made a HUGE impact on my body transformation (I'll tell how much I lost in a second).
3.) High Intensity Workouts - There is absolutely nothing wrong with doing low intensity exercises (walking, jogging, etc.). However, if you need to lose fat off your belly fast and also drop a lot of weight, then that type of exercise is just not going to cut it. Higher intensity exercises on the other hand will melt away flab right much quicker... even while you sleep (high intensity workouts increase your resting metabolic rate)! The reason this type of exercise works so well overall is because it increases your metabolism quite significantly. Some examples are sprints, increasing the intensity on an elliptical or treadmill, playing sport activities (tennis, basketball, racquetball, etc.).
Now, what did those 3 tips do for me? Well, I easily, quickly, and permanently dropped 52 pounds and got a flatter stomach in 8 weeks! If you stay consistent, you too can get the body of your dreams in no time just as well!
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I am about to give you 3 very easy tips on how to lose fat arms. They are simple and anyone can do them. They will make the process of how to lose fat arms much clearer for you. If you are tired of having to much fat hanging from around your arms, then the information here will help you for sure.
The first tip is knowing that your arms, much like the rest of the body, cannot lose fat while the rest of your body contains excess fat. What that means is, you cannot just simply work out your arms and lose weight there while you have excess fat in your stomach and legs. Losing weight just does not happen that way.
Learn How To Lose Fat
What you can do is make a plan to lose weight overall and focus on your arms. By doing this you insure that your arms will be thin and firm after weight loss. So make a weight loss plan and stick to it. Remember to work out your arms regularly during the plan however.
The second tip on how to lose fat arms is all about food. If you want to lose fat arms, you are not going to be able to eat fast food everyday. Really, there is no need to, there are many healthy foods that are delicious. Try eating tuna fish. Many people enjoy eating tuna fish and it is very healthy. You have to cut down on fats and carbs.
You do not however, want to get rid of fats and carbs all together. They are important for energy. Just make sure you cut back to an acceptable level.
The third and final tip on how to lose fat arms is having a good cardio workout. Try walking or running. Not to much in the beginning. Just enough to feel like you had a good workout. Increase your distance slightly over time. You should have at least 3 cardio workouts a week.
You would be amazed at how easy it to lose weight if you stick to these concepts. It really is as easy as that. If you really want to lose weight and work hard, there is absolutely nothing stopping you. It is your life and you deserve to live it the way you want to.
I hope this article helped you learn how to lose fat arms. The whole point of weight loss is to help you enjoy your life as much as possible.
Hello I will be blunt with you, how long have you been on a diet to lose weight and how many times have you given up? If you are like me then the answer would be many times. I have always been a yo-yo dieter and have never stuck to just one thing or even kept up with the program. What then is the problem here and what would be the answer?
Firstly I know that a good support network is vital to your overall success, I tried to involve people but always they would back out. I know that with the correct support you can keep going for a lot longer. This is normal in a lot things we choose to do. In the short term almost everyone will be keen as mustard to give it a go and lose a load of weight fast. The keyword here is fast, once people lose the initial few kilograms then it all starts to slow down. One thing we need to do is understand our body and what makes it tick. Going right back basics, and this is the interesting but simple stuff, our ancestors did not have our modern scourge of obesity, in fact you only have to go back a few generations to see the growth, quite literally, in girth.
Learn How to Lose Fat
This is because we are quite simply eating the wrong foods and also not burning off the foods that we do eat. In the old days people lived on natural foods and only ate what they needed without the need for all the wasteful fatty foods we have now. Keeping your diet simple and basic will enable you to lose weight and although this is not a fast fat burning diet it is a slow burning diet that will become a way of life. This leads us to the next and often most important aspect of losing weight.
Motivation. How often do you start something with all the gusto of somebody who has bought a lottery ticket and cannot wait for the big draw. I have done this and then once the fanfare is over and the numbers are drawn, I usually lose interest. This is true of dieting, it can be all too hard looking at it long term which is why a lot of people go for the super fast slim plans and faddy diets that promise much but deliver little.
To conclude It is far better to choose a weight loss plan or regime that you know is realistic and long term. This means it is achievable and you also need to be involved with other people all motivating each other. Team work like this will help each other pull through and lose those pounds of fat in an effective and realistic way. Thus keeping it simple and sticking to natural foods that have been around for thousands of years.
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