Archive | Losing Fat

Fat Burning Tips for Advanced Weight Loss- Not for Beginners!

Who else wants advanced fat burning workout and nutrition tips? Here are two fat loss secrets to help you lose more fat fast.

Previously, I put together an extensive list of the most important things a beginner-to-fat-loss should do to get the ball rolling…

Now today, I’m going to discuss what you need to do if you are getting close to your goal and need some advanced fat loss tips.

1) Don’t cut calories too much.

This is something that happens a lot as people get closer to their goals, and especially when people hit a fat loss plateau.

But you can’t do it.

Here’s why.

Among other things, your food intake and energy balance help to control your metabolism (most likely by altering levels of various hormones in your body).

When you cut your calories too much, you probably knock your hormones levels for a loop, causing them to send a collective message to your body that you are not getting enough to energy in…and therefore, that shuts down your fat loss systems.

Here’s one reader’s account of the pitfalls of an excessively low calorie diet…

“I’m on the weight loss track again. I found I wasn’t eating enough calories (1000 kcal/day). Filling up on veggies is good (and I love them), but they don’t have the calories. Eating walnuts/almonds helped get me there. Eating 1500+ is where I need to stay to lose weight and keep my energy up. I’ve dropped about 3 pounds this week.” – Holly

With men, I generally cringe when I hear they are eating less than 1800 calories per day (and are trying to gain muscle and lose fat at the same time). And with women, anything less than 1500 calories per day. So you probably want to stay above those levels, and definitely avoid any sharp, sudden decreases in your energy intake.

2) Don’t exercise too much.

For very similar reasons to point #1.

Exercise intensity and frequency also help to control your hormone levels. If you over-exercise (i.e. tonnes of cardio everyday, weight training everyday, etc.), then your body doesn’t get a chance to recover and keep your hormones at the correct level.

After all, exercise is another form of stress on your body…and you all know how your body and mind can get messed up from too much stress.

Resist the urge to exercise for the sake of exercise. Don’t go adding 60 minute stairmaster sessions everyday before breakfast if you’re already on a well-designed, consistent workout schedule. That could be too much stress on your body.

Stick to structured, purposeful exercise.

I’ve been around the exercise block so to speak, and I often know how much is too much for most fitness levels.

A great way to accelerate your fat burning is by adding in some bodyweight circuits (starting at 10 minutes per day and working up to 20 minutes maximum) done in the morning or evening.

(If you do your regular workout in the AM, do your bodyweight circuits after dinner; otherwise, do the bw circuits first thing in the AM, and then do your regular workout at lunch or later in the afternoon or evening.)

After two weeks, take a break from this routine and allow your body to recover.

Two other things you can do during this two weeks of extra training…

a) Add 10 seconds to the length of each interval.

b) Add 1 set to each of the exercises in the first Superset of the workout.

So now you have more volume, performed at a high-intensity of course, but without over-taxing your hormonal system.

But remember, you should only do this increased training volume for 2 weeks. Then you need to take a break and reduce the training volume to normal – to allow your body to adapt and recover.

More fat burning workout and exercise tips to come.

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Super Easy Fat Loss Tips

Are you looking for the best ways to start losing fat?

Your search is over! Below are the 5 best ways to begin your fat loss journey.

Plan, plan, plan

Planning is critical for individuals that are attempting to lose fat. Don’t stress, it is not an arduous task and takes only around 30 minutes for every week.

What should you be planning?

  • Meals – record every meal for the next week. This can be troublesome at first but once you have a repertoire of meals, it will become very easy.
  • Shopping List – once all your meals have been arranged, make a checklist of the items you need to make all your magnificent meals.

The extraordinary thing about this sort of forward arranging is you recognize what you require before you set out for some shopping so that, in principle, you won’t purchase any horrible food items!

Set Fat Loss Goals

This is undoubtedly the most crucial tip. On the off chance that you don’t do anything else, please set your goals! What are goals? A goal is something we achieve after we have attained a result.

Which of these are statements and which are goals?

  • “I need to lose 15 pounds”
  • “I need to lose 10 pounds so I can fit into my new jeans”
  • “I need lots of money”
  • “I need lots of money so I can purchase a house”
  • “I need to get in shape”
  • “I need to get in shape so I can run a 5k”

Can you can see the distinction between the statements and goals? Some of you may have seen the 3 little and basic yet influential words “So I Can”. These 3 words transform a statement into a goal.

Start to write you goals NOW!

Write a Food Journal

When I discuss keeping a journal, I don’t need you to record each mouthful that you intake everyday. You only have to score every meal out of 10, focused on it’s apparent “healthiness”. So 1 is very unhealthy and 10 is extremely healthy. To accomplish your fat loss objectives, most meals should be 7 or higher.

Why you should write a food journal:

  • You can imagine what you really consume over time and what needs improvement.
  • You can track poor fat loss and poor eating in past weeks.
  • The food journal will inspire you to attempt to be better consistently.

Working Out

This is the tip that I feel everybody needing to lose fat fears hearing. Working out might be a torment due to the fact that most people view it as burden and being burdened is no fun. Working out ought to be fun, regardless of what the exercise. For me, I love weight lifting! It makes you feel like Superman. But on the flip side I find cardio very uninteresting. What do I do rather than “conventional” cardio are short high intensity sessions, incorporated at the end of my weight lifting.

So how would you make working out fun?

  1. Make a checklist of sports you adored as a kid.
  2. Next, rank them from most preferred to least preferred.
  3. Of the top activities, find where there are clubs close to you.
  4. Go try it out!

Don’t be reluctant to contact the clubs. They are constantly looking for new people, so go live it up, make companions, and get your butt out there!

Social Network

Everybody needs help when beginning and proceeding with new life ventures, be it another business, weight reduction or some other life steps that may be new, energizing or even unnerving. I know some of you may be contemplating, “in the event that I tell nobody and I fall flat, it will be fine because of the fact that I just let myself down”.

Well I’m here to let you know that by telling others and getting their backing will essentially decrease the probability of disappointment. When I shed my first pounds, if it was not for the backing of my family I never could have done it. In any case, when I left home for college I put back on practically all the weight I had lost because of absence of help. So I know for a matter of fact, having social backing is basic to weight reduction.

Here is the reason:

  • Your loved ones are ready to provide you with the inspiration to continue going when you feel things are getting intense.
  • Exercising with friends who have related targets will inspire you.
  • Exercising with buddies guarantees activity turns into a fun and social action that doesn’t feel like a burden.

So what this all comes down to: don’t try to loss weight on your own!

To your continued health,

– Connor

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Lose Belly Fat With Injections?

Belly Fat is the most difficult fat to get rid of and causes serious health issues but researchers discovered a new injection that may help humans reduce stomach fat.

We are all aware that obesity is a growing issue in the United States and many individuals are searching endlessly for quick solutions to lose weight. The Centers for Disease Control and Prevention predicts that 42 percent of Americans will be obese by 2030. The bad part about this is that most people carry the fat in their abdomen area which studies have shown to be the most dangerous. Many Americans think they can do sit ups or crunches to lose stomach fat but you will only harden the muscles under the fat. You must do cardiovascular exercises such as running or jogging to lose weight all over then do ab workouts.

Researchers at Ohio State’s Comprehensive Cancer Center are finding out that injecting a small capsule of heat generating cells in the bellies of mice helped them turn their white or bad fat, which stores fat in the body, into brown fat. Brown fat is good because it speeds up the metabolism, which led the mice to eventually lose about 20% of belly fat after 80 days of treatment. Ouliana Ziouzenkova with Ohio State’s Comprehensive Cancer Center, says “We call it thermagenic fat”.

The mice did gain some weight back overtime but it wasn’t dramatic. Researchers also found that the vaccine caused a decrease in visceral fat, the fat around the organs, which was very important.

If the injections are created for humans, it will not be used as a weight loss device just yet. Instead it will be used for individuals that are not capable of exercising, for instance, elderly people or individuals who are handicapped. However, for the ones who are not physically impaired, diet and exercise is the only way to lose weight and reduce belly fat successfully. You can’t just exercise one day then stop all of a sudden. You have to stay dedicated and work at it until it becomes a routine. If it’s hard to stay motivated you can find a partner to work out with you and join you in your diet plans. You can start small by making small changes to you calorie intake and walking if you don’t have much energy or time to join a gym. Start your healthy habits today and become a healthier person for the future.

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Weight Loss Tips For Beginners

Simply put, when you burn more calories than you put into your body, you lose weight. Many weight loss programs claim to offer the best weight loss plan by providing dieters with special meals, weight loss shakes and high-fiber snacks. However, you can create your own weight loss plan without having to spend money on items that may or may not work for you. Just by following healthy habits regarding eating, exercising and getting plenty of sleep, you can alter your metabolic rate and start diminishing those stores of fat that accumulate before we know it around the waist, thighs and stomach.Tips to help lose weight include:

Eat egg whites including the yolks for a good source of protein and healthy fats. Begin meals by eating the protein portion first. Snack on almonds,walnuts,cashews or cottage cheese. Don’t skip breakfast–include fiber, oats, fruit or a weight loss shake to prevent a mid-morning feeding frenzy. Use spices or salt substitute to flavor food. Eat yogurt instead of ice cream. Chew your food slowly. Eating fast fills you up too quickly, which makes your feel hungry sooner. Don’t eat anything too heavy several hours before going to bed. Metabolism slows down during sleep, which means calories burn as a reduced rate. Average rate of calories burned during sleep is around 50 to 60 calories per hour.

Always take the stairs instead of the elevator. Deliberately park farther away from the grocery store or your place of employment. Cut back on TV time–take a walk in the evening and enjoy a beautiful sunset. Jump rope while watching television. While sitting at your desk at work, remain mindful of your posture (sit up straight), contract your stomach muscles and every half hour let yourself have a good stretch. Find a household chore to do everyday–clean out cupboards, mop floors, paint a room.

Exercising not only promotes weight loss but also enhances the immune system, fights osteoporosis and reduces the risk of cardiovascular disease. As a vital part of the best weight loss plan, physical activity cannot be emphasized enough.

More Weight Loss Tips: Think about purchasing a calorie counter book that contains thousands of food items and their calorie amounts per serving. Most people don’t realize that while one slice of bacon has only 30 calories, 70 percent of those calories come from fat. That means if you eat three medium-sliced pieces of bacon, you are putting about 12 grams of fat into your blood, with four grams of that fat being the saturated kind promotes heart disease. Drink several glasses of water each day while on a weight loss program. When you do not drink enough water, the kidneys must work harder to eliminate toxins from the body. This affects processing of fat into fuel by the liver, since the liver must now assist the kidneys in regulating waste expulsion. Because the liver cannot function properly, fat is not metabolized as efficiently, which can produce accumulation of excess fat stores and, unfortunately, weight gain.Write down everything you eat.

Although this may sound somewhat time-consuming, try doing it for one week. You might be surprised, as many other dieters are, at how much or what you eat without realizing it. If you go from eating three square meals a day to five or six smaller meals a day–which is advisable when trying to lose weight–the tendency to snack produces a “I’m not really eating much so this little bit of cake won’t hurt” effect that may add several hundred more calories a day to your diet.

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Easy Fat Loss – 2 Quick Tips

Is it easy to lose fat? For most people, the answer to this question is a resounding no. Fat loss can be quite an elusive venture because, honestly, our metabolism sometimes works against us when it comes to the ability to burn off fat. Also the lifestyle that we live may not be the most conducive for eliminating excess fat and that is why it is so important to have the right diet plan that works for you.

Once you have found such a helpful plan, you will be well on your way to developing the proper physique. Of course, such a plan can prove elusive but it can be done. The key to any successful and easy fat loss, however, is commitment. Unless you are willing to put 100% effort into your plan, you will not achieve the desired results you are looking for.

1. Commitment is the Key to Fat Loss

Before we go any further, it is important to clearly define what is meant by commitment. Commitment does not mean you need to overexert yourself. In other words, those not willing to perform 500 situps a day should not be accused of being without commitment. Nor should someone who is unable to eat a Spartan diet an individual be considered someone who lacks commitment.

Rather, commitment means that you are serious about losing weight and are willing to stick with a beneficial fat loss program for the long term while understanding the limitations of being a human.

Okay, the first part makes sense in the context of discussing easy fat loss strategies. But, what is all this about understanding one’s limitations as a human? Simply put, people looking for easy fat loss will discover it is not always easy to stick with a diet 100% of the time. They may fall off the proverbial wagon and run out and purchase some fast food. If this happens simply click your heels together and walk on.

There is no reason to dwell on things. Just be sure not to get into the habit of perpetually overeating and you can get back on track with your diet. Such an approach can be considered another sphere of having the right commitment to lose fat.

2. Commitment should center on selecting a reliable fat loss plan

Commitment should center on selecting a reliable fat loss plan and then following through on all the important steps required to ride the plan to success. This is necessary for success because any halfhearted approach simply will not work. However, most people will definitely follow through with an easy weight loss plan that is clearly delivering results. More than anything else, clear and obvious results will help diets commit since they will be continuing on a safe path to dropping excess weight.

Of course, in order to achieve such success it is important to have a solid fat loss diet plan that can support a committed attitude. One such plan would be the Fat Loss for Idiots Plan. This is a helpful diet that is very easy to commit to since it is based on a sound and logical approach to proper weight loss.

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Neuro Fat Loss and Fitness – How Does Neural Fat Loss Work?

The concept of Neuro Fat Loss and Fitness came to my attention very recently. At first I thought: “What?!?”

But then I discussed this topic with an expert who specifically works with his training clients with this specific method. His name is Dr. Kareem Samhouri and as a trainer who is also a Doctor of Physical Therapy he knows all about Neural Fitness and Fat Loss. Through these discussions I learned more about this concept and how it works.

Neural Fitness is achieved when you improve your body’s communication with the central nervous system. Actually, every muscle contraction you do during your workout routines happens due to a neural signal that’s relayed from your nervous system to your muscles. What neural fitness does is help to make these signals stronger, clearer, and more efficient.

This may be a bit abstract and difficult to understand so here’s a way to understand this: think of a water pipeline, the broader the pipe the easier and faster water flows through it. Our nervous system works in a similar way. Just replace water with neurological signals. The better your body can communicate with your nervous system, the better the neuro signals flow to your muscles and the better contraction you get for the same effort. This also helps you achieve a better and faster fat loss. It may even help you avoid plateaus or break through them.

You may be wandering why some people find it harder to achieve this neural fitness. There are all sorts of reasons such as misplaced joints positions, bad alignment of muscles, imbalanced muscle development, injuries, inactivity, and so on. Let’s just say that the modern lifestyle doesn’t always help us to maintain the best health.

This is where our workouts come in. We need to make sure our workouts help to improve our neural fat loss capabilities. This can be done in a few different ways:

  1. Multi-directional movements – Make sure that your workouts include exercises with forward, backward, rotational and complex movements.
  2. Work in a balanced way on opposite muscles so you don’t create imbalances in your body and hurt your posture.
  3. Workout at various speeds and intensities to train the body in diverse ways.
  4. Work on your bigger muscle groups first and foremost and only then work on your extremities. A stronger trunk is a key to correct muscle development.

If you do all this, you have a great chance of improving your workouts, burning more fat, and getting lean and fit in a hurry.

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Hair Loss – 10 Diet Tips on How to Reduce Hair Loss

Almost all of the cases of permanent hair loss or balding is a result of hereditary influences. Temporary hair loss, on the other hand, can result from nutritional deficiency, among other causes. If the proper diet is maintained, poor nutrition will be avoided. Thus, this will help reduce hair thinning and loss. Here are a few facts that may help us determine what and what not to include in our diet:

1. A high-fat and high-sodium diet contributes in hair loss. Such a diet harms our kidneys and increases the acidity of our blood, resulting in hair loss. Having a low-fat diet may help slow down the hair thinning process. According to some studies, male pattern baldness is connected to high testosterone levels, which may have resulted from consuming a high-fat and high-animal protein diet.

2. Too little protein in one’s diet, on the other hand, can also lead to hair loss since it can make the hair go into a resting phase.

3. Monosaturated fats, such as those found in nuts and extra virgin olive oil, encourages hair growth and revitalizes hair follicles.

4. Avoid ingesting foods with large amounts of carbohydrates, such as rice, pasta, and potatoes. Carbohydrates are converted to glucose during the digestion process, and this raises the blood sugar level of the body. Cutting down our blood sugar level helps in reducing hair loss.

5. Have no more than one drink of alcohol per day. Alcoholic drinks lower the zinc, vitamin B, vitamin C, and folic acid levels in our body. This would lead to a deficiency in vitamins that are important for the health of our hair. Moreover, alcohol contains a high level of sugar and calories.

6. Limit your caffeine intake. Caffeine decreases the levels of vitamins B and C, potassium, and zinc in our body. This deficiency in vitamins would strain the adrenal glands and this would increase the levels of dihydrotestosterone (DHT) levels, a form of testosterone that induces hair loss and prostate growth.

7. Soy protein stimulates hair growth. In one study, an increase of 15% in hair growth was observed. Good sources of soy protein include soy milk, tofu, fish, eggs, yogurt, and cheese.

8. Anemia is one cause of hair thinning. In order to avoid this, eat a lot of iron-rich foods. Examples include dark green leafy vegetables, dried fruits, cherry juice, liver, eggs, raisins, dates, and whole grain cereals.

9. Silica is another nutrient that helps improve the health of our hair. It reduces hair loss, promotes healthier hair regrowth, strengthens hair follicles, and gives shine and luster to our hair. Studies conducted in Europe have shown that silica intake slows down hair loss. An example of silica-rich food is raw oats.

10. Incorporate iodine-rich foods into your diet as it is important in maintaining the health of your hair. Use sea salt to flavor your food. Eat vegetables such as spinach, carrots, turnips, and cabbage. Pine nuts, mustard, soybeans, millet, and cold-pressed seed oils such as pumpkin, walnut, and flax seed oil are also rich in the said nutrient.

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10 Fast Weight Loss Tips That Really Work!

Here are ten fast weight loss tips that’s going to give you the results that you’ve been looking for. So be sure to follow them step by step. You are going to be shocked at how fast you can achieve your goal. It does not matter which tips you decide to follow, just be sure to do them.

First Tip – Drink lot’s of water. The trick to drinking water is simple not keeping drinks in the refrigerator full of sugar. You will be surprised of the weight that you will lose by substituting water for drinks.

Second Tip – Don’t keep foods in your home that you know are fattening. It’s very easy to pick up some potato chips or a candy bar, when it’s right in front of you! Exchange these items for some fruit.

Third Tip – Involve your family into your challenge. Their support will be very encouraging. Ask them to help you stay on track while you are on your way to accomplishing your goal.

Fourth Tip – Don’t eat large portions of foods. Many times out of habit we over fill our plates. Begin to focus on the amount of food you eat.

Fifth Tip – Don’t go to the grocery store hungry. Whenever you do this, it will cause you to pick up foods that’s usually not good choices. It’s very hard for you to think healthy foods when you are hungry.

Sixth Tip – Omit bread out of your diet. Bread is very fattening. Try making a weight loss meal plan. There are many substitutes that you can use in place of bread

Seventh Tip – Monitor your weight regularly. When you actually see the difference in the mirror, it’s very encouraging. There are some creative weight loss products to help you do this

Eighth Tip – Celebrate your accomplishments no matter how small it may seem. Be sure to do something other than over dosing on food. Buy yourself some new clothing or some music you enjoy.

Ninth Tip – Challenge yourself to meet small goals on your way to your big goal. Holding yourself accountable will cause you to reach your big goal faster.

Tenth Tip – Liquid Diet weight loss is a good way to reach your goal too. However, you don’t won’t to over do it. Be sure to choose wisely. The Lemonade Diet is a very popular one.

The 10 tips that I’ve just shared with you are great tips that work. Go ahead and start them today and you will be pleasantly surprised!

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Body Fat Loss Tips – 5 Ways to Blast Fat Fast

Here are some great body fat loss tips that you can start to use today to blast fat from your body. The challenge many people face when starting a weight loss program is that their fat loss is too slow, yet you can boost your fat loss and see better and faster results by following these tips, if you can spare just a couple of minutes then I encourage you to read on.

Body Fat Loss Tips

1. Thinks carbohydrates early and protein and veggies late. By shifting the time of day you eat carbohydrates you can lose more body fat. When you keep carbs out of your diet in the afternoon and evening you create an internal environment that favors the burning of body fat for energy since the carbs are not present to burn.

2. Think whole grains over refined. The carbs you do eat need to be whole grains, these types of carbs cause less of a spike in your insulin levels. When your insulin level is high your ability to burn fat is low.

3. Drink more water. Follow the recommendation of 8 glasses of water a day, water is necessary for fat metabolism.

4. Workout with weights. When you tax your muscles they grow and this is your best long-term strategy for getting the fat off. For every pound of muscle you have you burn about 50 calories a day. That means that the foods you eat go to maintaining muscle not fat storage.

5. Workout in intervals. Any exercise will helps with fat loss but to maximize the benefit you get you want to use varying intervals. Simply warm up for a few minutes then ramp up your pace till you are at maximum effort and back down, then repeat these intervals. This boosts your metabolism and keeps you burning fat long after the exercise is done.

Use these great body fat loss tips and you will love the results you see in the mirror.

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Weight Loss Exercises – The 3 Best Exercises For Fast Weight Loss

If you want to lose weight fast, then these are 3 of the best exercises for fast weight loss that I have listed below that will help you lose weight in record time.

Losing weight is not difficult when you have the right information, at the right time, and the right tools to put it to use. I am going to give you the right information, you have to decide the right time, and the tools, in this case, are adjustable to your needs. If you will do these exercises on a consistent basis, week in and week out, then combined with a good diet, you will lose weight fast.

3 Best Exercises For Fast Weight Loss

1. Interval running: Running has the potential to burn more calories per amount of time worked than any other exercise there is. No, I don’t mean jogging. Although you can use walking, then jogging as a way to prepare yourself to be able to run in the future. Interval running is just running with short breaks in between. For example: run for 30 seconds, then take a 30 second break then repeat.

2. Rowing: I love rowing. Rowing is a complete body workout and can be done outside on a lake, in the comfort of your own home, or at a gym. It burns a lot of calories and builds lean muscle.

3. Squat Presses: This exercise is well known to trainers and athletes alike, but not to the mainstream. It is simply taking a dumbbell or a barbell, then doing a squat. As you come to the top of your squat, you press the dumbbells (or barbell) above your head and then bring it back down and repeat. This exercise works every large muscle in the body and if done with short rest periods can be a good cardio workout (gets the heart rate up).

If you really want to lose weight, and want to do it fast, then you will have to use exercise. If you do these exercises 3-5 times per week (and be sure to mix it up), then you will reach your weight loss goals.

Not only are these exercises popular exercises for weight loss, they are the 3 best exercises for fast weight loss.

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