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Body fat loss can be a challenge if you are making some of the most common mistakes.
When most people approach body fat loss, they try to go for the fad diets, infomercial exercise gimmicks, or just crash diet all together.
You need to know that there are two body fat loss principles that work. There is not magic body fat loss pill that will do all the work for you.
Once you fully understand this and you are armed with the right tools, body fat loss is merely a matter of doing the right things at the right time.
This article will outline the two major factors that are involved with body fat loss.
BODY FAT LOSS TIP #1: Metabolism is Crucial
That's right, if you want to lose body fat then it is imperative that you raise your metabolism.
Your metabolism is the way your body burns calories. If you speed up your metabolism, your body will burn more calories while being active and at rest!
So how do you speed up your metabolism for body fat loss?
This is where exercise comes in. The key to increasing your metabolism through exercise for maximum body fat loss is to use resistance training!
By using resistance training to add lean muscle mass, you will increase your metabolism. Muscle burns calories, and the more of it you have the more body fat loss you will see!
Dont worry about getting "big and bulky". This is a myth that is very common. The only people who are getting big and bulky from exercise are the bodybuilders who train and eat vastly different that you will with your body fat loss routine!
Aside from strength training for body fat loss, interval training is the other main tool to use.
Interval training consists of going back and forth between lose and high intensities while doing the bike, treadmill, elliptical, etc.
An example is you might go for 2 minutes slow and then 1 minute fast. You would then repeat this 2-1 structure 3-6 times for the duration of your body fat loss cardio workout.
The combination of the high intensity cardio and the strength training is a great tool to use to speed up your metabolism and increase your body fat loss fast!
BODY FAT LOSS TIP #2: Making good food choices can make or break your results.
You might say "I already know this one". Well let me tell you, this is one of those principles that you cannot hear enough!
Here are some tips for how to increase your body fat loss through making good food choices:
1. Create a deficit in your overall number of calories
If your body burns off more calories than it is taking in, your body fat will start to drop fast! If you have ever crash dieted, you know this is true. The problem with crash dieting for body fat loss is that you simply cannot live on that diet permanently. Once your motivation wears off, the pounds come back on!
2. Eat high quality protein, complex carbs, and healthy fats in small meals 4-6 times per day.
Eating small meals of these excellent foods is a great way to induce body fat loss. By eating more smaller meals you will find yourself not being as hungry all the time, and your blood sugar will stay more regulated.
3. Avoid high glycemic "bad carbs"
These include refined sugar, white bread, junk food, fast food, enriched flour based foods, etc. These cause is sharp rise in your blood sugar and will cause your body to release more insulin to store the excess as fat.
If you want to induce body fat loss, then using the principles outlined in this article will get you there. Body fat loss does not have to be a challenge and a struggle. By using the right tools and by keeping the right attitude, you will find that body fat loss and looking great in those new jeans is a real possibility for you!
Check out the links below for more great information on body fat loss.
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To avoid making the same fat loss mistakes that 97% of people make, go to How to Achieve Body Fat Loss
For my thoughts on the "Burn The Fat" program, Click Here
Tom Gifford is the author of http://www.TheFatLossZone.com, which provides excellent cutting edge fat loss tips for people who have tried all the fad diets and exercise gimmicks.
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Before I get started on some very cool fat loss tips... It's important to cover why it is that fat loss and reducing body fat related information and products are so much in demand, yet obesity and being overweight are on the up and up - and are actually at the highest rate ever? With the health and fitness industry booming it seems absurd that this is occurring. What the heck is happening, folks?
Quick Note: Fat Loss is not the same as Weight Loss. Please don't get the two confused. Weight loss is "overall" loss of body weight where Fat Loss is based on reducing body fat.
Temptation and Obstacles Effecting Your Attempts at Fat Loss
We are tempted every day with fatty and sugary foods with super deals of quick easy meals involving drive through access and home delivery. These fast food menus are "fast" and often seem "affordable" with meal deals for a family that have you convinced that it's probably cheaper than going to the shop and purchasing fresh food. Before you know it, it's the end of the day, the family is hungry, dinner time is upon you and your beat. It's easy to see why people get caught up in the hype and convenience of it all when our lifestyles are so hectic.
Onto the Fat Loss Tips...
Fat Loss Tip 1. The "Alcohol Social and Relaxation" Temptation
An odd heading for this paragraph, I know, but I needed to draw your attention to the fact that alcohol will not help your fat loss efforts. I know we hear the advice that "doctors say that it's healthy to have one or two glass of wine per day", however this is in regards to the properties of red wine assisting in the prevention of clogged arteries - not a fat loss miracle! If red wine is necessary for medicinal purposes and prescribed by a doctor then obviously your health comes first. However the topic here is fat loss...
If you want to make a genuine effort to lose body fat those couple of alcoholic drinks per day could easily effect your fat loss attempts. So unless yours is the case above (medically prescribed) then I would seriously think about "cutting back". Just going without those few EXTRA drinks after work or consuming less alcohol at social gatherings can make a considerable difference to how much body fat you lose.
Your body will attempt to burn alcohol off first. If your goal is to increase the expenditure of calories and burn more body fat, but you're consuming those few extra glasses of alcohol than you need too each day or week, it's going to make it a lot harder to reach your goals. The energy value for alcohol calories is higher than protein and carbs. And it's surprising how many folk overlook beverage calories as not really counting, because it's liquid or drink and not food. At the end of the day, it all counts!
Fat Loss Tip 2. Quit Fooling Yourself
Do not fool yourself by thinking that if you just exercise for one extra session per week you can rid yourself of ALL those extra calorie packed fatty, sugary foods or alcohol. Unfortunately our bodies aren't that easily fixed. If you're consuming way over what your body expends - calorie / energy wise - you're going to need a whole heap more than 1 extra exercise session to whip your metabolism and your body into shape.
Fat Loss Tip 3. Why Most People Don't Succeed at Losing Body Fat
Other than the temptations mentioned above people tend not to succeed at fat loss because they are either not committed, not well informed on fat loss or they are committed for the wrong reasons. In other words you either aren't abiding by the rules, or have been mislead by some other belief, OR you are trying to lose body fat because you are trying to keep other people happy rather than yourself.
Make Sure You are Trying to Lose Body Fat to Please YOU, Not Everyone Else.
Think about why it is you want to lose body fat. Make sure you really want to put in 100% effort. You want to feel great about making this decision not obliged to do it. Losing body fat can help increase your self-esteem as well as boosting your health so giving it your best shot with a positive frame of mind is always the "way to go".
Fat Loss Tip 4. Things that You Should Do Before You Get Started!
Being organised with food preparation is very very important. It is exhausting coming home after a long day and realising you have to then magically put something together for dinner (amongst other things) You can bet the children would jump for joy if you offered them Mac's - added bonus... there's no washing up the dishes after dinner either...Sound familiar?
First you may want to make notes on what time of the day, when and where that you will most probably find it the most difficult to stick to this program. If, say for instance, "calling in at the drive thru for fast food on the way home from work or picking the children up" is where you find that you are most likely to go wrong with your eating plan then be prepared for it by making the appropriate changes. eg Having a meal which is already partly prepared (veggies chopped) in the fridge so that it will only take an extra 10 - 15 minutes to cook. If you take a small amount of time out each week to do some food preparation it will take a huge load of your shoulder when it comes time to cook your meals.
Fat Loss Tip 5. Re-orgnanising Your Lifestyle - Don't Make it Difficult on Yourself!
Re-orgnanising your lifestyle may be quite a challenge for most people and families. But if you want to succeed at fat loss I am sure you want to be able to do it without tearing your hair out. Your goal is to re-arrange and plan your day so that you, your family and your new lifestyle can run smoothly. Such as planning your low-fat meals and recipes in a diary. Planning your grocery shop with a shopping list to prevent you from buying unnecessary junk food is also a great idea. Pre-preparing meals, making appointments for your exercise time slot etc all needs to be written into your diary or planner. You can tick each appointment off as the day progresses. When planning your shopping list remember, that unless you have the time, don't go getting all creative with lowfat banquets etc for lunches and dinner. Choose simple to prepare healthy ingredients and meals.
Fat Loss Tip 6. What Exercise Should I be Performing to Burn Body Fat?
Mostly it depends on your fitness level and if you have any type of injuries, back pain or medical conditions that may affect what you can and can't do. Make sure you check with your doctor first before starting any type of exercise or eating program, so he / she can indicate and provide you with a letter verifying that it is "ok" for you to start exercising and at what level. One more point... If you're attending a gym or purchasing gym equipment please make the effort to ensure that your fitness level is suited to the equipment or program you're performing. If in doubt seek advice from a professional - don't just assume because your next door neighbour or friend does it you can.
Fat Loss Tip 7. Different Types of Exercising for Burning Body Fat
There are plenty of ways to exercise to burn off body fat. Sure cardiovascular exercise via treadmills and indoor cycles are great but if you really want to ramp things up a notch then try using machines that use both your upper and lower body. Why? Because you're exerting yourself further in turn burning off more calories. If you enjoy being outdoors then walking, jogging, running, hiking - just to name a few - are also great. Finding an activity that suits your body's needs and fitness level is important.
Weight or resistance training is a huge plus when it comes to cutting back bodyfat. Did you know that the more lean muscle mass you have the more calories you burn? This means that your body can burn more calories day and night - that's right - even while you're sleeping!
To maximise your potential to burn off calories much more efficiently include weight / resistance training AND cardio into your program.
I've included some examples below of training routines to give you an idea of a typical program to help combat body fat. You can view them here: Fat Loss Tips
Fat Loss Tip 8. The Wrong Program for You: A Common Mistake that Leads to Lack of Fat Loss
Have you ever read a successful fat loss story that you, and everyone else you know, tried only to find that it didn't work that well for you or them? Did you stop to think that maybe the person in the success story had their program specifically designed for their body type, not yours! If you really want to "kick some fat loss butt" you need a program that is designed to suit your body type and fitness level. Don't expect super results from a program that someone else used, remember they may have had a different metabolism, fitness level, body shape and eating program to you, which makes it very difficult for you to reach the same levels of fatloss as they did.
Where to go from here...
For more fat loss tips and hints on how you can improve your efforts towards firing up your metabolism visit Virtual Fitness Trainer.
Happy Training!
© Mandy Gibbons
Virtual Fitness Trainer
Persons who are of good health, suspect of their health or are aware of any conditions, physical deficiencies or diseases should always consult a physician before undertaking any eating or exercise program. Mandy Gibbons and Virtual Fitness Trainer disclaims any liability or loss in connection with the above program or advice given in this article.
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Losing that fat is much more difficult than gaining it and fat loss is a problem for most of us anyway. Fat loss is very demanding on the body, because it is a 24 hours per day occupation, not just the hours you are awake.
That is primarily because losing fat is mostly a matter of eating fewer calories than you burn up every day. One of the real secrets to fat reduction is deceivingly simple, forget about those trendy and hard sell based diets and learn the truth about how your body really works.
Ultimately, fat loss is not dependent on meat or even protein it is primarily dependent on such factors as, calories in versus calories out, hormonal control, and metabolic efficiency.
Strangely though, should one find it necessary to reverse the fat loss process it is likely to take at least six months to become noticeable. Therefore, maybe the key factor to fat loss is to adopt a way of life that allows your cells to burn fat. The solution to permanent fat loss is to train your body to consume fat all the time, rather than store it.
Just as a matter of interest fat loss is not the same as weight loss. It is important not to get the two confused. Weight loss is overall loss of body weight whereas fat loss is based on reducing body fat. This is such an important point to remember. So I say again, that fat loss is definitely a different proposition to weight loss, and once this concept is crystal clear in your mind then you begin to realise that weight loss without fat loss has no real meaning.
Fat loss programs are best operated under the supervision of a team of professionals so that those seeking to lose body fat and weight do not waste energy and money carrying out programs that will not work because their bodies have been programmed to store fat rather than to burn it.
The end result of fat loss does have definite advantages though, even taking into account that it is hard work and you will feel it as soon as you have lost those unwanted pounds.
Always bear in mind that fat is readily available in many foods on the shop and supermarket shelves quite often discreetly disguised, so read the labels! Remember it is more difficult for the body to digest and provides little more than double the energy than say protein or glucose.
Fat intake should come primarily from unsaturated fatty acids, for example, sunflower oil, canola oil and olive oil. Remember again, fat loss is the reduction of body fat, whereas weight loss allows for only a small reduction in body fat to begin with, then you start breaking down muscle tissue and losing water weight. When you start any exercise program do not be surprised if initially you gain weight. Always remember Muscle tissue weighs heavier than fat, so this increase is good news!
There are many different products and methods for fat loss on the market, some free, some cheap and some expensive and others time consuming and sometimes nearly impossible to keep up with.
If we eat too little we go into a catabolic state that does result in greater fat loss but in addition results in hard earned lean muscle loss too. The real trick to effective weight management and fat loss is the control of your metabolism.
If you can come out of any exercise program at the end of the day, not just physically drained, but satisfied in knowing you surpassed your previous work targets, then you can rest assured that fat loss and weight management will be a pleasant side effect.
If you are interested in losing weight quickly and safely then read more information on "Fat Loss" as well.
If fat and weight loss is a subject that interests you there is a lot more reading material on this subject available.
Click Here For More Reading On Fat Loss
Click Here For More Reading On Weight Loss
http://www.cothivalebooks.com
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When you think about the number one top fat loss secret, you might be thinking about a certain way of training or miracle foods that promote astonishing results. However, the secret is really about learning what works best for your body transformation and being consistent in your weight loss endeavor. There is a common ground that everyone shares when trying to lose fat. This article will cover the four most effective secrets.
Top Fat Loss Secret #1 - Snacks
Choices... Eating snacks is necessary for weight loss. But the choices you make in selecting those snacks will determine the outcome of your results for weight loss. When deciding what to snack on, you should consider what would be a healthier choice, a candy bar or a carrot. Making the right choices for your snacks is a top fat loss secret that will have you seeing great results.
Here are some unhealthy snacks that most people fall victim...
Chips
Cookies
Pastries
Pop tarts
Candy
Chocolate
Pretzels.
These kinds of snacks will spike your insulin level and will shut down the fat burning process in your body. Unhealthy snacks like these are high in simple carbohydrates. Simple carbohydrates raise your blood pressure and are stored in the body, either in your muscles or as fat.
When your body stores carbohydrates as fat, it will not be able to burn fat. Therefore, these types of snacks should be eliminated from your diet. Eat fruits or vegetables instead. This top fat loss secret can help you with your hunger cravings as well. Since vegetables and fruit contain a lot of fiber, you will feel full longer than with junk food.
Top Fat Loss Secret #2 - The Power Of Planning
Planning is the number one top fat loss secret that can make or break your success. Not only should you plan your fat loss lifestyle, you have to stick with it. Here are several key areas of fat loss you should plan...
Diet
Exercise
Rest
Planning Your Diet will take knowledge of what foods will promote weight loss and the time you should eat those foods for the best results. Some people prefer to cook all their meals first thing in the morning so they don't have to spend time in the kitchen later. Since diet is 80 percent of your weight loss success, you will see great results by consuming the right kind of food which will promote fat loss.
Planning Your Exercise is also important to weight loss. Having a planned exercise routine to follow will increase your fat loss results and keep you focused on your goals. Think of your plan as a map of where you started, where you are and where you want to go.
Planning Your Rest is an important area you should not ignore. Make sure you give your body plenty of time to recuperate after an intense workout. Sleeping is a big part of weight loss. Here is one of the reasons, natural human growth hormones are released when you are in REM Sleep. This is powerful for fat burning and building muscle.
Top Fat Loss Secret #3 - Find a Good Fat Loss Program
This will take a little bit of research and time. Finding a fat loss program that works is not something that has to be done in order to lose fat. However, it certainly will speed up the process when you have a good program to follow by taking all the guessing out of the equation.
One helpful tip to know if a program might be a scam is, If it seems too good to be true, it probably is. For example, if they are offering unbelievable results in very short time, stay away. No program can offer magical results with little effort on your part.
Top Fat Loss Secret #4 - Early Morning Cardio on an Empty Stomach
There has been a lot of controversy on when is the best time to workout for weight loss. From my experience, there is one time during the day when you will burn more fat than any other. That period of time is in the morning and on an empty stomach. This top fat loss secret will have you burning more calories from your stored fat. The reason is your blood sugar is low and your glycogen storage are depleted. This means, your body main source of energy will come from stored body fat, and not carbohydrates.
For some people, this may be a problem. Here's why, having a low amount of energy while performing cardiovascular exercises can cause a feeling of light headed or weakness. Under these circumstances, it is difficult to put 100 percent into a workout.
Fortunately, there is a solution for those who feel too weak to workout in this state but can still reap the rewards of weight loss, The answer is consuming a high protein low carb source before your workout. The best time to take in protein is about 30 minutes before your early morning workout to fuel your body. The key is not to eat carbohydrates before the morning workout. This will shut down the ability of your body to use the stored fat as fuel.
For a good protein source, I recommend a fast absorbing protein like a whey protein shake. Protein will help maintain your muscle mass and give you that little bit of energy that might be lacking in the morning.
You may have known about this information but never really understood why it is so important for fat loss. Overall, I found that the most misunderstood top fat loss secret is about how and why high protein and low carb is so important in your diet.
To learn more about High Protein Low Carb Diet, go to http://www.rippedbodybuilding.com/high-protein-low-carb-diet/
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The Real Score between Weight Loss and Fat Loss
The words fat loss and weight loss are used interchangeably and are both often misused. But, there really is a difference between the two and there is certainly a winner. I am equally guilty of using weight loss when I really mean fat loss since weight loss sounds much better as compared to fat loss.
Here are the differences between weight loss and fat loss
Weight refers to measurement often seen in the scale- how much you weight at that particular point in time.Weight measures your body water content, bone mass density and the food you just consumed.
Having that said, you get to lose a combination of muscle, fat and a lot of water weight when you lose weight. Sadly, this water weight can be easily regained.
Fat loss on the other hand refers to loss in body fat. It is said that the less body fat you have, the healthier you are. Weighing scales cannot simply show the amount of fat you lose except if you use a body caliper and even then accuracy becomes an issue here. This is because weighing scales are at times misleading regarding muscle gain as what you see as a big number may in fact mean that you have gained healthy lean muscle not fat- as muscle weighs more than fat.
Excessive body fat is extremely dangerous to your health- Obesity has been linked to deadly health conditions as a result of excessive eating and sedentary lifestyle such as diabetes, cancer and heart disease. This tells you to focus on losing body fat rather on focusing on losing that 5 extra pounds.
These facts pushed me to promote an advocacy on fat loss rather than weight loss. There are several reasons that lead me to this advocacy:
Psychological reasons- experience has shown that the scales can be all consuming. The day is spent too much on pondering the number you saw at the scale before going to work, thus it gives you unnecessary negative thoughts.In fact, I do not even weigh in my clients and even encourage them to just throw away the scale. A better indicator is your size. Instead of weighing my clients, I measure my clients and ask them to buy a pair of jeans a couple of sizes smaller to use as a goal to aim for. That is more motivating for them. (Also the thought of buying a new wardrobe can be fun!)
Easy? Why not try this yourself? Get that tape measure out and measure your around your belly button, smallest part of your waist, chest (around your nipple line) and your hips (widest part around butt). Remeasure yourself every 6 weeks. Have your clothes as indicator of your fat loss. If those jeans that were too small for you are now fitting that's a great sign.
Another reason why it is better to lose fat than weight is because a fat cell, (or adipose cell) is much bigger in size than a lean muscle cell, which is small and compact. Having lean muscle means you will be smaller in size and fit into clothes better (no embarrassing bulges!).
What's even better is that having more muscles boosts your metabolism which means you burn MORE FAT... even when you sleep!
Ok here's kicker when it comes to fat loss:
Fat is much bigger in size than muscle... muscle actually weighs more than fat. I think I need to repeat that... A MUSCLE CELL WEIGHS MORE THAN A FAT CELL- up to 4 times more! Let me demonstrate For example Jane weighs 145lbs (65kgs) she follows a lifestyle designed to lose body fat (like the Real Food Real Fat Loss Program), she has been exercising twice a week for 20 minutes and has lost 3 dress sizes. She jumps back on the scale and it says 140 lbs. Which she thinks strange because her friends comment and think she looks like she has lost about 25 lbs. This is what has happened... so whilst she has only lost 5 lbs on the scale- she has gained lean muscle and increased her metabolism - looking trim, toned, terrific and 3 sizes smaller! So this is why you should not get hung up on your weight!
Hopefully you are now realizing that it's better to lose body fat rather than to just focus on losing weight- both for health reasons and for size.
It is best to use real food as your fat loss weapon as eating real food will fuel your body the right way & it focus's on losing body fat and increasing your metabolism. In comparison, typical weight loss diets cause you to lose muscle, which can decrease your metabolism. Now don't get me wrong if you start any healthy eating & exercise regime initially you will most likely lose some weight as well, especially in the first stages, however the continued focus should be on fat loss, which is more sustainable when following a fat loss lifestyle. Following a fat loss focused program like my real food for real fat loss program is a much better way than yo-yo weight loss. Losing fat is designed for optimum health, to increase your metabolism and keep it there- so that you will KEEP IT OFF!
Losing fat rather than weight is a better long-term goal because it is an indicator of your health, how you look, and how fabulous your clothes will fit!
So in conclusion... if you follow a Real Food for Real Fat Loss type of plan you will lose body fat and keep it off as you will increase your metabolism- you will be eating the right types of foods to turn your body into a fat burning machine!
Yours in Fat Loss Success
Trudy Stevens
Trudy the Real Foody.
Trudy Stevens
Creator or Real Food for Real Fat Loss
http://realfoodrealfatloss.com/
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