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!

How To Lose Body Fat Percentage

By Iman Dau

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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Lose Fat by Building Muscle - How Does It Work?

By Rich Carroll

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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Eat More Fat to Lose Fat

By Laura Hix

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.

Learn How To Lose Fat

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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How to Lose Fat: Fat Loss Techniques That Work

By Darragh Holland

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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3 Key Elements to Lose Fat Quickly

By Filipe M Marinho

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.

How To Lose Fat

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.

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