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Everyone wants the magic pill to swallow or secret exercise that
will burn fat. The truth is that while permanet weight loss may not be easy,
the concepts are simple. This is a practical guide to releasing fat and keeping
it off.
Today's society is about speed. We no longer have to wait for the oven to
warm our food because we have microwaves ready to do the work in less time.
Breaking news events don't travel by telegraph across the great oceans; they
are transmitted instantly with live video over the Internet or bounced from
the array of satellites that float in constant, geosynchronous orbit. It comes
as no surprise that supplement sales are on the rise as we continue to seek
out quick, convenient ways to lose fat – fast!
Losing fat is not difficult. I have been coaching clients to break through
plateaus and send their fat cells running for cover for years now. So why
does this continue to be an elusive goal for so many people, who “struggle”
just to lose a few inches?
We can address this by creating a practical guide to lose fat. Is this a special
diet that will have the pounds melting off? No. Is it a secret workout program
that causes you to burn fat while you sleep? Nope, not that, either — your
body already does it. So what on earth can we share?
There is a secret, over 2,000 years old, that was leaked to the general public
by the father of medicine, Hippocrates. Somewhere along the way, it was lost
again. Let's bring it back to light. It goes like this:
“If we could give every individual the right amount of nourishment and exercise,
not too little and not too much, we would have found the safest way to health.”
Sounds almost too good to be true, doesn't it?
The problem is that in our efforts to find something — fast — we tend to resort
to equations and formulas that should magically spit out the right number
of calories, or eliminate entire food groups like sugars or carbohydrates
in our quest to make our fat cells cry (what some people call “sweat.”)
Everyone will benefit by reducing fat and increasing muscle. It's not so much
your weight that may slow you down, it's the percentage of that weight that
comes from fat! So how do you target the love handles and saddle bags without
losing your guns or wheels, as biceps and thigh muscles are affectionately
termed in the bodybuilding world?
1. Move more, eat more.
Whoa — wait a second! We all understand the idea behind moving more. That
means burning more calories. But eat more? You thought it was eat less, didn't
you?
The truth is that you must eat more: more intelligently. You must eat more
nutrient-dense foods. In turn, you will consume fewer calories. Less calories
does not mean less nutrition, when done correctly.
Even engineered foods (shakes, bars, and sports drinks) contain little nutritional
value for the calories that go with them. There is nothing that beats nature's
own packaging – fruit, vegetables, lean proteins, healthy fats, and so on.
If you want to remain satisfied and full, try consuming over 50% of your calories
from fresh fruit and vegetables. Your calories automatically go down, while
your intake of fiber, vitamins, minerals, and other nutrients goes up. The
idea is to consume foods as close to their natural state as possible. This
means you'll do most of your shopping on the outer edge, or perimeter of the
grocery store where the meats, eggs, and fresh produce exists, rather than
in the middle, where everything comes in boxes, bags, and cans.
Want some nutrition-packed snacks? Try dates or figs with raw cashews. Roasting
nuts may damage some of the healthy fats. You'll notice that roasted or cooked
nuts are addictive, while raw nuts are not. Can't take the blandness? Buy
roasted, lightly salted and raw nuts, then mix the two together for a compromise.
Afraid of the fats? Don't be. These come loaded with fiber, protein, and carbohydrates,
along with a healthy dose of fatty acids. My personal favorite is celery sticks
with all-natural peanut butter.
2. Make Your Muscles Resist!
As your calories decrease, there is a chance you may lose muscle mass. Avoid
this by making your muscles resist. Your muscles don't know the difference
between gravity or any other form of resistance. The way to keep them active
and toned is to engage in weight bearing activity. While the majority of your
training will be focused on endurance, don't neglect the power of strength
training. Strength training will improve your bone density, build lean muscle
mass or preserve it while you are trimming the fat while providing explosive
power when you need that kick during your competition. It also helps maintain
joint integrity and strength, which is necessary to combat the repeat-use
syndrome many runners develop in their ankles, knees, and hips.
Because your goal is not to stand on stage in a bodybuilding competition,
but instead an endurance goal, keep your workouts to two or three short, intense
training sessions — 20 or 30 minutes each — every week. Get in, give it 100%,
and then recover and focus on the rest of your training. Stretch thoroughly.
There is an added benefit as well: resistance training burns calories for
hours after you are finished, and studies show the combination of resistance
training and aerobics burns more fat than aerobics alone.
3. Slow and Steady
Want a recipe for disaster? Try doing too much, too soon. Most people grasp
this concept with training, so why do they fall short when it comes to nutrition?
Think “better,” not “perfect” when changing your nutrition habits. You want
to crash? Go on a diet. You want to change? Transform your lifestyle. Small
changes over time tend to last longer than quick-fixes like fad diets or magic
bullet pills and supplements.
As an example, if you currently drink soda, don't go cold turkey and jump
straight to water. Most will find themselves chomping at the bit for something
cold and fizzy! Instead, make a gradual transition. First, switch to diet
soft drinks. After you are used to the change, try sparkling mineral water
with a lemon or lime. Finally, transition to water. Make small changes, get
used to them, and you will be well on your way to trim, fit body.
Conclusion
If you are like most people, you did not suddenly gain fat overnight. It was
a gradual transition. So why should you expect losing the weight to be any
faster? Take it slow. A pound of weight per week is a good rule of thumb for
permanent fat loss. Anything faster may be too restrictive and could be lean
mass (even muscle) instead of simply fat weight. Perhaps the most useful tool
for losing fat isn't a nutrition guide or workout program after all — it is
a trait. Patience is by far the most powerful tool to lose fat and keep it
off.
Read more about how to lose fat with these weight loss keys