Eat and become smaller?
If you are looking for a way to supercharge your fitness plan, add these delicious fat burning foods to your diet and eat your way to better health. The body uses energy (burns calories) to digest all foods, but some foods have a more dramatic effect. These fat burning foods boost metabolism and burns calories because it take more energy to digest than other foods.
Lean Turkey. Lean cuts of turkey are rich in protein which can give your metabolism an instant boost, by helping to build muscle, which burns more calories. Avoid processed deli-style turkey and instead choose fresh, boneless and skinless varieties.
Oatmeal. This breakfast favorite is a rich source of cholesterol-fighting, soluble fiber that helps keep you feeling full and gives you the energy you need to make it through the morning. Avoid instant oatmeal and choose steel cut or rolled oats instead to get the maximum amount of fiber.
Grapefruit. Highly efficient in regulating your body?s insulin levels, grapefruit also helps your body effectively process other foods and controls your appetite. It can also aid in dissolving fat and cholesterol. Check with your doctor first before making grapefruit a regular part of your diet because it may render some medications less effective.
Apples. This supermarket staple is rich in soluble fiber, which gently elevates your blood sugar levels and keeps them up longer than most foods so you feel fuller longer. Apples also have the chemical pectin, which is found in fresh fruit like apples and berries. Pectin controls the quantity of fat absorbed by your cells and binds with water and to help cells release fat.
Broccoli. A source rich in calcium, broccoli is a delicious addition to a fat-burning diet. Broccoli is also packed with vitamin C which can help the body effectively absorb calcium. Not only is it a great source of vitamin A, broccoli also contains folate, and fiber. This vitamin-packed, low-calorie vegetable also boosts your immune system.
Low-Fat Yogurt. Adding low-fat dairy products like yogurt to your diet can also help you lose weight. People who consume 3 to 4 servings of low-fat dairy products per day usually lose more weight than dieters who did not consume any low-fat dairy products. A single serving of low-fat yogurt is rich in calcium and fat-burning protein.
Soybeans. The richest source of lecithin, a chemical that protects cells from storing up fat, is found in soybeans. Adding fresh or frozen soybeans to your diet can help reduce fat stores in your body.
Fat calculation and how to burn fat fast
Best fat burn method in my experience
Thank goodness the year almost over, and the new year is almost here.
But do you think you going to find a holiday that will help you in finding the new "you" ?
As a personal trainer, I hear the same thing every year after the holidays: "Stefan, I gained fat over here," and "Stefan, I gained fat over there."
Be honest. Are you really surprised by the change in your body composition due to your calorie intake over the last few months?
You shouldn't be.
First, understand that your body's metabolism slows down 2 percent for each decade of your life after age 20. This means that your body burns calories more slowly with each passing year. As a result, you should also be more careful with your calories as you get older. How much more careful? You can figure it out with the simple calculation below that will give you your basal metabolic rate, or BMR:
Take your desired weight in pounds.
Multiply this number by 11 if you are a woman, 12 if you are a man.
Subtract 2 percent of this total for every 10 years after age 20.
Add 10 percent. This represents the calories you need to maintain your daily life functions.
The number you end up with is your minimum daily calorie intake.
So say you are a 50-year-old man who would like to keep your weight at a trim 140 pounds. Here's how you would calculate your BMR:
Desired weight = 140
140 × 12 = 1,680
1,680 - 3(1,680 × .02) = 1,57 9
1,579 + 158 = 1,737 calories per day
Now keep in mind that some of you are more active than others. Hence, you should add on 180 calories per hour of housework (or if your house is already clean, feel free to come by and help me!), 650 calories per hour of cycling, 800 calories for every hour of running, and 1,200 calories per hour for cross-country skiing.
If you want to lose body fat, however, calorie control is only one side of the equation. The question you still need to ask is: "How do you burn the most calories and, best, the most fat calories?" Interval training! Yes, you need to push yourself. You need to vary your training intensity between 65 percent of your total capacity to 85 percent and 95 percent. This approach will help you to lose the most calories from fat.
To understand the benefits of true interval training, let us look into three different training approaches for a 150-pound person who rides a stationary bike for 30 minutes:
65 percent training intensity
This person who is exercising for 30 minutes at 65 percent will burn overall 82 calories, of which could be 41 from fat. This means that he or she will only be on the same speed and the same activity day in day out. Think about it. Have you been in the gym and seen people day in, day out doing the same thing? And when you seen them two years later, does their body still look the same? I have seen this many times, and I don't call this working out but rather flaking out. This training would fall in the aerobic, with oxygen, category -- also referred to as a low intensity workout.
85 percent training intensity
If this same person is still exercising for 30 minutes but increases the intensity to 85 percent, this individual will burn overall 157 calories, of which could be 10 calories from fat. This is the person who is sweating all over the treadmill, has water bottles staggered next to the bike and a second T-shirt to change into nearby. I have seen this many times as well, and I have not seen this person change either. Yes, this individual has much stronger aerobic capacity. But again, if you take this person into a different environment, he or she will have difficulty performing on the same intensity level. This training would be without oxygen, in the anaerobic category -- also referred to as a medium intensity workout.
65 percent to 95 percent and back to 65 percent training intensity
Now it gets interesting. When this person performs true interval training for 30 minutes and changes the intensity level of his or her workout from 65 percent to 95 percent and back to 65 percent, this person will burn 173 calories, of which 50 calories could be from fat. Through this training, a person is able to train both energy systems, aerobic and anaerobic, to take advantage of the benefit of the most calorie-burning effects. This is true interval training and is referred to as a high intensity workout. These workouts are a killer, and if you don't feel like you are challenged and tired after those workouts you only performed a medium intensity workout.
So think about your desire and your expectation. Burn the fat faster than other. God Bless you.
Thank goodness the year almost over, and the new year is almost here.
But do you think you going to find a holiday that will help you in finding the new "you" ?
As a personal trainer, I hear the same thing every year after the holidays: "Stefan, I gained fat over here," and "Stefan, I gained fat over there."
Be honest. Are you really surprised by the change in your body composition due to your calorie intake over the last few months?
You shouldn't be.
First, understand that your body's metabolism slows down 2 percent for each decade of your life after age 20. This means that your body burns calories more slowly with each passing year. As a result, you should also be more careful with your calories as you get older. How much more careful? You can figure it out with the simple calculation below that will give you your basal metabolic rate, or BMR:
Take your desired weight in pounds.
Multiply this number by 11 if you are a woman, 12 if you are a man.
Subtract 2 percent of this total for every 10 years after age 20.
Add 10 percent. This represents the calories you need to maintain your daily life functions.
The number you end up with is your minimum daily calorie intake.
So say you are a 50-year-old man who would like to keep your weight at a trim 140 pounds. Here's how you would calculate your BMR:
Desired weight = 140
140 × 12 = 1,680
1,680 - 3(1,680 × .02) = 1,57 9
1,579 + 158 = 1,737 calories per day
Now keep in mind that some of you are more active than others. Hence, you should add on 180 calories per hour of housework (or if your house is already clean, feel free to come by and help me!), 650 calories per hour of cycling, 800 calories for every hour of running, and 1,200 calories per hour for cross-country skiing.
If you want to lose body fat, however, calorie control is only one side of the equation. The question you still need to ask is: "How do you burn the most calories and, best, the most fat calories?" Interval training! Yes, you need to push yourself. You need to vary your training intensity between 65 percent of your total capacity to 85 percent and 95 percent. This approach will help you to lose the most calories from fat.
To understand the benefits of true interval training, let us look into three different training approaches for a 150-pound person who rides a stationary bike for 30 minutes:
65 percent training intensity
This person who is exercising for 30 minutes at 65 percent will burn overall 82 calories, of which could be 41 from fat. This means that he or she will only be on the same speed and the same activity day in day out. Think about it. Have you been in the gym and seen people day in, day out doing the same thing? And when you seen them two years later, does their body still look the same? I have seen this many times, and I don't call this working out but rather flaking out. This training would fall in the aerobic, with oxygen, category -- also referred to as a low intensity workout.
85 percent training intensity
If this same person is still exercising for 30 minutes but increases the intensity to 85 percent, this individual will burn overall 157 calories, of which could be 10 calories from fat. This is the person who is sweating all over the treadmill, has water bottles staggered next to the bike and a second T-shirt to change into nearby. I have seen this many times as well, and I have not seen this person change either. Yes, this individual has much stronger aerobic capacity. But again, if you take this person into a different environment, he or she will have difficulty performing on the same intensity level. This training would be without oxygen, in the anaerobic category -- also referred to as a medium intensity workout.
65 percent to 95 percent and back to 65 percent training intensity
Now it gets interesting. When this person performs true interval training for 30 minutes and changes the intensity level of his or her workout from 65 percent to 95 percent and back to 65 percent, this person will burn 173 calories, of which 50 calories could be from fat. Through this training, a person is able to train both energy systems, aerobic and anaerobic, to take advantage of the benefit of the most calorie-burning effects. This is true interval training and is referred to as a high intensity workout. These workouts are a killer, and if you don't feel like you are challenged and tired after those workouts you only performed a medium intensity workout.
So think about your desire and your expectation. Burn the fat faster than other. God Bless you.
MY TIPS TO LOSE WEIGHT AND I LOSE 40 POUNDS!
Trying out diet after diet becomes pretty tiresome after a while and because there are so many thousands of products for weight loss out, diet tips, there it is no wonder most people give up in frustration. Instead of struggling to lose weight the conventional ways using pills, exercise machines and appetite suppressants, you may want to try something totally unique which is fat burning, diet tips, hormone weight loss. No doubt you will feel, diet tips, more comfortable when you know that a weight loss program has been designed by an expert that knows what they are talking about. Fat burning hormone weight, diet tips, loss has been designed by an expert nutritionist and this method is guaranteed to work. In fact you can lose up to a pound a day if you follow it properly by tricking your body hormones.
Natural foods for Hormone weight loss
You do not need to go on a miserable dieting plan when you follow this incredible fat burning weight loss technique which has amazed hundreds of people already. Instead of using pills and meal replacement shakes or unnatural appetite suppressants fat burning hormones is a system where your body does all the work itself. You just need to know how to implement the system and stick to easy guidelines. Because you lose weight so rapidly you may have to stop the plan in between to give your body a rest. Pretty exciting I am sure you will agree.
How Much weight can I lose with this revolutionary fat Burning weight loss program?
People that follow this program correctly can lose almost 1 pound per day and most people lose between 15 and 25 pounds in as little as a single month. Fat burning hormone weight loss is very, diet tips, simple to follow in a step by step program that, diet tips, is explained so, diet tips, that everyone can understand exactly what you need to do to lose astonishing amounts of weight. Read about this incredible fat burning hormone weight loss system, diet tips, and look forward to be able to fit into all those favorite outfits within as little as a month.
The simplest way to Lose weight ever is using your body hormones.
You can read some testimonials of delighted people that, diet tips, have been blown away by this amazing fat burning weight loss program. Many people have spent small fortunes trying to lose stubborn fat with inadequate results. After investing in this incredible weight loss system they have finally achieved the results they always dreamed of and more! This expert nutritionist offers you, diet tips, weight loss like you cannot imagine if you, diet tips, follow a simple easy to understand fat burning hormone weight loss system. Lose drastic amounts of weight ion a short period of time, diet tips, and keep it off.
Natural foods for Hormone weight loss
You do not need to go on a miserable dieting plan when you follow this incredible fat burning weight loss technique which has amazed hundreds of people already. Instead of using pills and meal replacement shakes or unnatural appetite suppressants fat burning hormones is a system where your body does all the work itself. You just need to know how to implement the system and stick to easy guidelines. Because you lose weight so rapidly you may have to stop the plan in between to give your body a rest. Pretty exciting I am sure you will agree.
How Much weight can I lose with this revolutionary fat Burning weight loss program?
People that follow this program correctly can lose almost 1 pound per day and most people lose between 15 and 25 pounds in as little as a single month. Fat burning hormone weight loss is very, diet tips, simple to follow in a step by step program that, diet tips, is explained so, diet tips, that everyone can understand exactly what you need to do to lose astonishing amounts of weight. Read about this incredible fat burning hormone weight loss system, diet tips, and look forward to be able to fit into all those favorite outfits within as little as a month.
The simplest way to Lose weight ever is using your body hormones.
You can read some testimonials of delighted people that, diet tips, have been blown away by this amazing fat burning weight loss program. Many people have spent small fortunes trying to lose stubborn fat with inadequate results. After investing in this incredible weight loss system they have finally achieved the results they always dreamed of and more! This expert nutritionist offers you, diet tips, weight loss like you cannot imagine if you, diet tips, follow a simple easy to understand fat burning hormone weight loss system. Lose drastic amounts of weight ion a short period of time, diet tips, and keep it off.
Burn your tummy fat
Tips for a flatter tummy
5 tips for a flatter tummy is a guide to beat the bloat - the dreaded bloat that we all love to hate. There are ways and means of avoiding a swollen tummy and they all involve very little effort. Current lifestyles force us to eat on the hoof, rush through meals, all the while paying little or no attention to our dietary intake or physical needs. Most of us are guilty of causing our bellies to bloat and it’s surprising just how easily we can avoid it.
Here are the top 5 tips for a flatter tummy. None are difficult and all are common sense answers to a self-inflicted dilemma. How many times have you still been eating breakfast whilst setting out to work, or eating lunch whilst on the go? I know I’ve done it a hundred times … or more. Many of us run busy homes; work full time, all the while juggling family commitments.
Paying just a little more attention to what we’re eating and how we’re eating will go a long way towards calming down excess gases and help reduce the bloated look/feeling. Even better you’ll find that your clothes fit a little better and more important of all, you’ll feel healthier.
Flatter Tummy Tip #1
Bloated Belly
Carbs are a great food source. However, try to steer clear of anything carb-related, late at night. No munching on stacks of hot buttered toast or raiding the fridge for left over pasta. Carbohydrates are starchy and starch aides water retention. And what does water retention cause? You got it … a bloated tummy.
Flatter Tummy Tip #2
Do you use artificial sweeteners? If so, it’s entirely possible that you struggle to process one of the key ingredients found in most artificial sweeteners – sorbitol. It metabolizes slowly in the digestive system and can cause excess gas (read:wind!) and upset tummies.
It’s sometimes found in laxatives – surprise surprise – and that helps explain why it can cause diarrhoea in some individuals. Interestingly, you don’t need to be using artificial sweeteners to fall victim to it as it’s found in a multitude of diet drinks and other foods/drinks that are sugar-free. It’s also known to exacerbate Irritable Bowel Syndrome so if you’re a sufferer, think twice before you use anything that may contain it.
Flatter Tummy Tip #3
Do you like carbonated drinks? Your tummy doesn’t, simple fact. One sure fire way to bloat up that belly is to sup/sip or quaff fizzy sodas. More so if you gulp it down in an effort to quench your thirst. Gulping anything means taking in air. Air and carbonated liquids together are a fabulously easy way to cause belly bloat. Therefore an equally fabulous way to calm down your swollen belly is to … you got it … bin the soda.
Switch to water or water based drinks. And don’t forget, anything that doesn’t come from the tap – check it doesn’t contain sorbitol. See #2
Flatter Tummy Tip #4
Go easy on the salt. Salt attracts water. They go together like birds of a feather. Honest. Sodium (salt) is found in processed foods, seasonings and used as a food preservative. Meaning that you’d be surprised how much salt you may ingest on a day to day basis. Oddly, salt regulates the amount of water found within our bodies – and as a mineral, it’s something that we can’t live without.
However, too much salt in your system just encourages water retention. Next time you feel like adding a little more flavour to your food, think again.
Flatter Tummy Tip #5
Limit spicy foods. Certain flavourings and seasonings encourage stomach acids. In turn, stomach acids, when excessive, cause belly bloat. Vinegar, chilli, spicy sauces, garlic – anything along the lines of ‘spicy’ will stimulate acid production, and we all know what happens when acid indigestion kicks in. Plus there’s always the risk of creating heartburn. Another digestive nasty. Step away from the chilli con carne and go easy on the hot n’ spicy chicken wings.
Of course there’s another benefit to be gained when we avoid eating too much of the above foods. Excess wind in the belly not only causes bloating but … trapped gas. And without stating the obvious – you all know what happens when we get a little too much gas trapped in our digestive systems.
5 tips for a flatter tummy is a guide to beat the bloat - the dreaded bloat that we all love to hate. There are ways and means of avoiding a swollen tummy and they all involve very little effort. Current lifestyles force us to eat on the hoof, rush through meals, all the while paying little or no attention to our dietary intake or physical needs. Most of us are guilty of causing our bellies to bloat and it’s surprising just how easily we can avoid it.
Here are the top 5 tips for a flatter tummy. None are difficult and all are common sense answers to a self-inflicted dilemma. How many times have you still been eating breakfast whilst setting out to work, or eating lunch whilst on the go? I know I’ve done it a hundred times … or more. Many of us run busy homes; work full time, all the while juggling family commitments.
Paying just a little more attention to what we’re eating and how we’re eating will go a long way towards calming down excess gases and help reduce the bloated look/feeling. Even better you’ll find that your clothes fit a little better and more important of all, you’ll feel healthier.
Flatter Tummy Tip #1
Bloated Belly
Carbs are a great food source. However, try to steer clear of anything carb-related, late at night. No munching on stacks of hot buttered toast or raiding the fridge for left over pasta. Carbohydrates are starchy and starch aides water retention. And what does water retention cause? You got it … a bloated tummy.
Flatter Tummy Tip #2
Do you use artificial sweeteners? If so, it’s entirely possible that you struggle to process one of the key ingredients found in most artificial sweeteners – sorbitol. It metabolizes slowly in the digestive system and can cause excess gas (read:wind!) and upset tummies.
It’s sometimes found in laxatives – surprise surprise – and that helps explain why it can cause diarrhoea in some individuals. Interestingly, you don’t need to be using artificial sweeteners to fall victim to it as it’s found in a multitude of diet drinks and other foods/drinks that are sugar-free. It’s also known to exacerbate Irritable Bowel Syndrome so if you’re a sufferer, think twice before you use anything that may contain it.
Flatter Tummy Tip #3
Do you like carbonated drinks? Your tummy doesn’t, simple fact. One sure fire way to bloat up that belly is to sup/sip or quaff fizzy sodas. More so if you gulp it down in an effort to quench your thirst. Gulping anything means taking in air. Air and carbonated liquids together are a fabulously easy way to cause belly bloat. Therefore an equally fabulous way to calm down your swollen belly is to … you got it … bin the soda.
Switch to water or water based drinks. And don’t forget, anything that doesn’t come from the tap – check it doesn’t contain sorbitol. See #2
Flatter Tummy Tip #4
Go easy on the salt. Salt attracts water. They go together like birds of a feather. Honest. Sodium (salt) is found in processed foods, seasonings and used as a food preservative. Meaning that you’d be surprised how much salt you may ingest on a day to day basis. Oddly, salt regulates the amount of water found within our bodies – and as a mineral, it’s something that we can’t live without.
However, too much salt in your system just encourages water retention. Next time you feel like adding a little more flavour to your food, think again.
Flatter Tummy Tip #5
Limit spicy foods. Certain flavourings and seasonings encourage stomach acids. In turn, stomach acids, when excessive, cause belly bloat. Vinegar, chilli, spicy sauces, garlic – anything along the lines of ‘spicy’ will stimulate acid production, and we all know what happens when acid indigestion kicks in. Plus there’s always the risk of creating heartburn. Another digestive nasty. Step away from the chilli con carne and go easy on the hot n’ spicy chicken wings.
Of course there’s another benefit to be gained when we avoid eating too much of the above foods. Excess wind in the belly not only causes bloating but … trapped gas. And without stating the obvious – you all know what happens when we get a little too much gas trapped in our digestive systems.
ULTIMATE TIPS TO LOSE 5 POUNDS PER WEEK
LOSE 30 POUNDS FOR 3 MONTHS USE THIS DIET
LOSE 5 POUNDS PER WEEK!
The foods that you eat on a daily basis, diet tips, contain calories. The more food you eat, the more calories you consume. When you eat more calories then your body can burn then that excess energy is stored in fat deposits around your body.
Lets face it, there are a large number of fat burning diets to chose from today. To start burning away those unwanted fat deposits, the best place to start is to modify your diet. Ideally, you should reduce the number of calories you consume and also lessen your intake of sodium, diet tips,, diet tips, (salt) and fat. Three main elements that tend to build up fat the fastest are:
* Calorie intake is excessive
* Late night eating - try to avoid this
* Not getting, diet tips, enough exercise
Not getting enough exercise is probably one of the biggest. Without proper exercise the body will build up, diet tips, uncessary fat, diet tips, and limits the speed your metabolic system operates. The body’s metabolic system needs to reach a certain speed in order, diet tips, to burn away that fat. A few ways to increase your metabolism are:
* Eat more frequently (4 to 5 smaller meals each day instead of 2 -3) can make a big difference
* Some foods have been proven to increase the, diet tips, bodies metabolism
There are a number of foods that are generally accepted to assist in fat burning diets, and some of these are:
* Cayenne Pepper
* Ginger
* Citrus Fruit (Oranges, Lemons, Grapefuit, etc)
* Apples
* Bananas
* Dairy Products (Yoghurt, Cheese, Milk)
* Garlic
* and Cinnamon
However simply consuming these foods is not enough on it’s own to start helping you loose weight. In order to burn through the most fat you possibly can, it is important that you:
1. Eat, diet tips, in moderation
2. Limit your intake of saturated fats
3. Eat at least 5 fruit and,, diet tips, diet tips, veg daily
4. and Raise your metabolism
Studies have also shown that foods rich with Vitamin C can act as a natural fat burner as well. Most of the citrus fruits contain healthy doses of Vitamin C and so you would be well advised to consume at least one of these fruits on a daily basis. Vitamin C is important in fat burning diets, because it dilutes and weakens the fat which in turn makes it much easier for the body to flush it out.
Water is also another fantastic choice when loosing weight. Water is 100% natural and helps to suppress your appetite. It also happens to be very good at flushing excess sodium, diet tips, (salt) and it helps to increase the metabolic rate. What more could you, diet tips, ask for?
In conclusion I hope this, diet tips, self help article has provided you with enough information and motivation to get up off the chair or couch and get out and give life a go. As we have learned, knowing what foods to eat and making small changes to one’s routine can make a big difference in respect of losing weight. As I like to do when the going gets tough - I get myself a drink, take a few deep breaths and relax. You would be surprised how quickly you can refocus on everything with a little un-winding activity.
LOSE 5 POUNDS PER WEEK!
The foods that you eat on a daily basis, diet tips, contain calories. The more food you eat, the more calories you consume. When you eat more calories then your body can burn then that excess energy is stored in fat deposits around your body.
Lets face it, there are a large number of fat burning diets to chose from today. To start burning away those unwanted fat deposits, the best place to start is to modify your diet. Ideally, you should reduce the number of calories you consume and also lessen your intake of sodium, diet tips,, diet tips, (salt) and fat. Three main elements that tend to build up fat the fastest are:
* Calorie intake is excessive
* Late night eating - try to avoid this
* Not getting, diet tips, enough exercise
Not getting enough exercise is probably one of the biggest. Without proper exercise the body will build up, diet tips, uncessary fat, diet tips, and limits the speed your metabolic system operates. The body’s metabolic system needs to reach a certain speed in order, diet tips, to burn away that fat. A few ways to increase your metabolism are:
* Eat more frequently (4 to 5 smaller meals each day instead of 2 -3) can make a big difference
* Some foods have been proven to increase the, diet tips, bodies metabolism
There are a number of foods that are generally accepted to assist in fat burning diets, and some of these are:
* Cayenne Pepper
* Ginger
* Citrus Fruit (Oranges, Lemons, Grapefuit, etc)
* Apples
* Bananas
* Dairy Products (Yoghurt, Cheese, Milk)
* Garlic
* and Cinnamon
However simply consuming these foods is not enough on it’s own to start helping you loose weight. In order to burn through the most fat you possibly can, it is important that you:
1. Eat, diet tips, in moderation
2. Limit your intake of saturated fats
3. Eat at least 5 fruit and,, diet tips, diet tips, veg daily
4. and Raise your metabolism
Studies have also shown that foods rich with Vitamin C can act as a natural fat burner as well. Most of the citrus fruits contain healthy doses of Vitamin C and so you would be well advised to consume at least one of these fruits on a daily basis. Vitamin C is important in fat burning diets, because it dilutes and weakens the fat which in turn makes it much easier for the body to flush it out.
Water is also another fantastic choice when loosing weight. Water is 100% natural and helps to suppress your appetite. It also happens to be very good at flushing excess sodium, diet tips, (salt) and it helps to increase the metabolic rate. What more could you, diet tips, ask for?
In conclusion I hope this, diet tips, self help article has provided you with enough information and motivation to get up off the chair or couch and get out and give life a go. As we have learned, knowing what foods to eat and making small changes to one’s routine can make a big difference in respect of losing weight. As I like to do when the going gets tough - I get myself a drink, take a few deep breaths and relax. You would be surprised how quickly you can refocus on everything with a little un-winding activity.
What is FAT?
Understand your fat? Are you a fat boy or girl? Do you know that youre fat? For the last few years, I do some serious workout to burn fat and gain muscles. At my first season of my fat burning, it's not really work until i do some research through youtube and other website. Learning all about body fat is the first step to being successful at losing weight and toning up.
If you are reading this blog you most likely have tried to lose weight and reduce your body fat in the past.
Why do most People want to Lose Body Weight?
There are many reasons, the most common being our society generally associates beauty with being slim, slender or athletic. People also want to lower their body fat is because of the problems associated with being overweight such as heart disease, type 2 diabetes, certain cancers and the list goes on and on. Read on and you will learn why body fat should be the target of your weight loss and fitness goals. You will also learn that losing body fat is a natural side effect of a healthy exercise program and proper diet.
What to do with Body Fat
Body fat serves many functions in our bodies. First and foremost fat serves as our body's largest energy source. Each gram of dietary and stored fat contains 9 calories per gram it. Protein and Carbohydrate is only 4 calories per gram.
Fat stores are Limitless whereas Muscle and Protein Stores are Limited
When we are at rest or performing low intensity (low heart rate) activities, our body is burning body fat as its primary fuel source. If we intake more calories than we burn off, your body will store the excess calories as adipose tissue, or body fat. Your body does not care where the energy is coming from. Fat, carbohydrates and protein can all be converted to body fat. Genetics and sex primarily determine where your body stores excess fat. Body fat is stored all over the body although some areas collect more body fat than others.
There are 2 Primary Patterns of Fat Distribution
all about body fat percentage Android pattern of fat distribution
* Characterized by increased fat deposits in the abdominal area.
* Most common amongst men.
Gynoid pattern of fat distribution
* Characterized by increased fat deposits in the thighs and butt.
* Most common amongst women.
Everybody has body fat. The problem is excess body fat due to lack of exercise and a high calorie diet. Stored body fat is primarily sub-cutaneous which means under the skin.
Since the skin is about 1mm thick, if you pinch a section of your skin and it is 10mm it means that your are pinching 8mm of fat. This is one of the ideas which body fat measurement uses to determine the percent body fat of an individual.
All About Body Fat Loss; Why is it so Hard to Lose Body Fat ?
Losing body fat has been made out to be more difficult than it actually is. The process of losing body fat all boils down to a simple scientific law. The law of conservation of energy states that energy can never be created nor destroyed.
Simply put, if you consume more calories than your body uses, the excess will be stored as body fat. If you consume less calories than you expend, you will burn body fat as energy
If you are the average healthy person with an average diet, you do not have to worry too much about burning muscle. Much is made in the media about losing muscle mass, but your body burns muscle mass as a last resort.
People who really need to worry about using muscle for fuel are people with extremely low body fat percentages, such as bodybuilders. If you are vegetarian, vegan or consume very low amounts of protein you may also want to monitor your protein intake to ensure you are not burning protein as fuel.
If you are reading this blog you most likely have tried to lose weight and reduce your body fat in the past.
Why do most People want to Lose Body Weight?
There are many reasons, the most common being our society generally associates beauty with being slim, slender or athletic. People also want to lower their body fat is because of the problems associated with being overweight such as heart disease, type 2 diabetes, certain cancers and the list goes on and on. Read on and you will learn why body fat should be the target of your weight loss and fitness goals. You will also learn that losing body fat is a natural side effect of a healthy exercise program and proper diet.
What to do with Body Fat
Body fat serves many functions in our bodies. First and foremost fat serves as our body's largest energy source. Each gram of dietary and stored fat contains 9 calories per gram it. Protein and Carbohydrate is only 4 calories per gram.
Fat stores are Limitless whereas Muscle and Protein Stores are Limited
When we are at rest or performing low intensity (low heart rate) activities, our body is burning body fat as its primary fuel source. If we intake more calories than we burn off, your body will store the excess calories as adipose tissue, or body fat. Your body does not care where the energy is coming from. Fat, carbohydrates and protein can all be converted to body fat. Genetics and sex primarily determine where your body stores excess fat. Body fat is stored all over the body although some areas collect more body fat than others.
There are 2 Primary Patterns of Fat Distribution
all about body fat percentage Android pattern of fat distribution
* Characterized by increased fat deposits in the abdominal area.
* Most common amongst men.
Gynoid pattern of fat distribution
* Characterized by increased fat deposits in the thighs and butt.
* Most common amongst women.
Everybody has body fat. The problem is excess body fat due to lack of exercise and a high calorie diet. Stored body fat is primarily sub-cutaneous which means under the skin.
Since the skin is about 1mm thick, if you pinch a section of your skin and it is 10mm it means that your are pinching 8mm of fat. This is one of the ideas which body fat measurement uses to determine the percent body fat of an individual.
All About Body Fat Loss; Why is it so Hard to Lose Body Fat ?
Losing body fat has been made out to be more difficult than it actually is. The process of losing body fat all boils down to a simple scientific law. The law of conservation of energy states that energy can never be created nor destroyed.
Simply put, if you consume more calories than your body uses, the excess will be stored as body fat. If you consume less calories than you expend, you will burn body fat as energy
If you are the average healthy person with an average diet, you do not have to worry too much about burning muscle. Much is made in the media about losing muscle mass, but your body burns muscle mass as a last resort.
People who really need to worry about using muscle for fuel are people with extremely low body fat percentages, such as bodybuilders. If you are vegetarian, vegan or consume very low amounts of protein you may also want to monitor your protein intake to ensure you are not burning protein as fuel.
Jogging or Walking for weight loss program?
You prefer jogging or walking for fat burning? Let's talk about that now. you need to clarify which one provide better effect for your body.
Have you ever stopped to wonder why some ‘fat burning’ classes actually recommend low to moderate intensity and try to keep your heart rate down? Or why some exercise machines have a chart showing low intensity workouts as being within your ‘fat burning zone’ and higher intensity workouts as being within your ‘aerobic or endurance zone’?
The reason for this is the “Fat-Burning Zone” theory (which is right…in theory). If you exercise at a lower intensity then the percentage of fat that you burn will be higher. However, since you are exercising at a lower intensity you will actually be burning less fat and at a slower rate than if you were to exercise harder!
Please Explain
When you exercise harder, the percentage of fat that you burn will go down to as low as 30%. The percentage of carbohydrate that you burn may go up to 70%. However, the actual number of calories you are burning when you increase the intensity of the exercise increases by the following:
* Brisk walking burns calories 4 times faster than resting
* Slow jogging burns calories 8 times faster than resting
* Fast running up to 16 times faster than resting
This means that the harder you exercise the more calories you burn. Although the percentage of fat is lower, the overall amount of calories burnt from fat is higher – and isn’t that worth working a little harder!
Examples:
1. A 30 minute jog will burn approximately 300 calories with about 30% of those calories coming from fat – that is 90 calories from fat
2. A 30 minute walk will burn approximately 150 calories with about 50% of those calories coming from fat – that is 75 calories from fat
90 fat calories vs. 75 fat calories… The percentage of fat burnt is higher when walking but the actual amount of fat burnt is less!
Quick Tips for Fat Burning
1. The amount of fat you burn is very important, but calories do still count. Notice that if you exercise at a higher intensity you will simply burn more calories.
2. The most important factor of all, fit people burn fat faster; both during exercise and at rest! How do you get fit? Aim to work a little harder each time you exercise.
3. To get the best results quickly, from whatever “Huffy Puffy” exercises you choose
* Work as hard as you can in the time that you have
* Always aim to improve on your last workout
* Aim to do the same distance in a quicker time or a longer distance in the same time
And always remember…
Have you ever stopped to wonder why some ‘fat burning’ classes actually recommend low to moderate intensity and try to keep your heart rate down? Or why some exercise machines have a chart showing low intensity workouts as being within your ‘fat burning zone’ and higher intensity workouts as being within your ‘aerobic or endurance zone’?
The reason for this is the “Fat-Burning Zone” theory (which is right…in theory). If you exercise at a lower intensity then the percentage of fat that you burn will be higher. However, since you are exercising at a lower intensity you will actually be burning less fat and at a slower rate than if you were to exercise harder!
Please Explain
When you exercise harder, the percentage of fat that you burn will go down to as low as 30%. The percentage of carbohydrate that you burn may go up to 70%. However, the actual number of calories you are burning when you increase the intensity of the exercise increases by the following:
* Brisk walking burns calories 4 times faster than resting
* Slow jogging burns calories 8 times faster than resting
* Fast running up to 16 times faster than resting
This means that the harder you exercise the more calories you burn. Although the percentage of fat is lower, the overall amount of calories burnt from fat is higher – and isn’t that worth working a little harder!
Examples:
1. A 30 minute jog will burn approximately 300 calories with about 30% of those calories coming from fat – that is 90 calories from fat
2. A 30 minute walk will burn approximately 150 calories with about 50% of those calories coming from fat – that is 75 calories from fat
90 fat calories vs. 75 fat calories… The percentage of fat burnt is higher when walking but the actual amount of fat burnt is less!
Quick Tips for Fat Burning
1. The amount of fat you burn is very important, but calories do still count. Notice that if you exercise at a higher intensity you will simply burn more calories.
2. The most important factor of all, fit people burn fat faster; both during exercise and at rest! How do you get fit? Aim to work a little harder each time you exercise.
3. To get the best results quickly, from whatever “Huffy Puffy” exercises you choose
* Work as hard as you can in the time that you have
* Always aim to improve on your last workout
* Aim to do the same distance in a quicker time or a longer distance in the same time
And always remember…
Low carb diet system for your diet program
Low carb system for your diet
Do you think that you could get a perfect body just with exercise? Think about your carb diet. Carb cycling is a powerful tool for weight loss. You cant lose your weight with 2k calories of carb per day. Combining the benefits of a low carb diet plan with periodic days of carb loading is one of the most effective ways to lose weight and keep it off. To most weight loss beginners, carb cycling seems too complex and confusing. Here is a simple plan that will give you all the weight loss advantages carb cycling can offer.
Why Low Carb?
Low carb is defined as a diet that contains 30% or less of carbohydrates. If you are trying to lose weight, eating a low carb diet will make a calorie restriction much more achievable because you will have more stable blood sugar levels and reduced hunger.
The main drawback of eating low carb on an permanent basis is fatigue, brain fog, loss of training performance and the inevitable carb cravings. The solution to this is the a carb cycling method.
Isn't Carb Cycling Just for Hardcore Bodybuilders?
meat - good for your waistline
meat - good for your waistline
The carb cycling technique is used by bodybuilders who do take the concept to its extremes, but normal folk can utilize the same principals with a more moderate approach and still see the fat melt away while having 2 days of higher calories/carbs per week.
The Carb Cycling Schedule
The easiest way to set up any type of non-linear diet is to link it to a 7 day week. Nutrition and training should be linked together for faster weight loss and to reduce energy slumps.
Monday - Low Carb + weights
Tuesday - Low Carb + cardio
Wednesday - High Carb + weights
Thursday - Low Carb + rest
Friday - Low Carb + weights
Saturday - High Carb + cardio
Sunday - Low Carb + rest
The Low Carb Phase [1.2P 0.5F 0.6C]
The low carb phase of the diet can be set up easily with the following method.
(a) multiply your body weight in pounds by (1.2) - this is your protein level in grams
Example - 130lb * 1.2 = 156g protein = 624 calories
(b) multiply your body weight in pounds by (0.5) - this is your fat level in grams
Example - 130lb * 0.5 = 65g fat = 585 calories
(c) multiply your body weight in pounds by (0.6) - this your carbohydrate level in grams
Example - 130lb * 0.6 = 78g carbs = 312 calories
The High Carb Phase [1.4P 0.3F 1.4C]
The high carb phase of the diet can be set up easily with the following method.
(a) multiply your body weight in pounds by (1.4) - this is your protein level in grams
Example - 130lb * 1.4 = 182g protein = 728 calories
(b) multiply your body weight in pounds by (0.3) - this is your fat level in grams
Example - 130lb * 0.3 = 40g fat = 364 calories
(c) multiply your body weight in pounds by (1.4) - this your carbohydrate level in grams
Example - 130lb * 1.4 = 182g carbs = 728 calories
Once you have all diet and training set up, you simply have to eat low carb on Sunday through Tuesday and Thursday through Friday. On Wednesday and Saturday you get to enjoy a bit more food and some of your favorite treats.
Carb Cycling for Everyone
Carb cycling is a fantastic way to have variety in your diet while maximising your fat loss efforts. It is no longer a plan exclusively for muscular women or bodybuilders but can be used by anyone. If you have ever complained that you like the weight loss you get with low carb eating but can't deal with the tiredness and brain fog, then this is for you. Give it a try and you will be surprised how easy and enjoyable carb cycling can be.
Do you think that you could get a perfect body just with exercise? Think about your carb diet. Carb cycling is a powerful tool for weight loss. You cant lose your weight with 2k calories of carb per day. Combining the benefits of a low carb diet plan with periodic days of carb loading is one of the most effective ways to lose weight and keep it off. To most weight loss beginners, carb cycling seems too complex and confusing. Here is a simple plan that will give you all the weight loss advantages carb cycling can offer.
Why Low Carb?
Low carb is defined as a diet that contains 30% or less of carbohydrates. If you are trying to lose weight, eating a low carb diet will make a calorie restriction much more achievable because you will have more stable blood sugar levels and reduced hunger.
The main drawback of eating low carb on an permanent basis is fatigue, brain fog, loss of training performance and the inevitable carb cravings. The solution to this is the a carb cycling method.
Isn't Carb Cycling Just for Hardcore Bodybuilders?
meat - good for your waistline
meat - good for your waistline
The carb cycling technique is used by bodybuilders who do take the concept to its extremes, but normal folk can utilize the same principals with a more moderate approach and still see the fat melt away while having 2 days of higher calories/carbs per week.
The Carb Cycling Schedule
The easiest way to set up any type of non-linear diet is to link it to a 7 day week. Nutrition and training should be linked together for faster weight loss and to reduce energy slumps.
Monday - Low Carb + weights
Tuesday - Low Carb + cardio
Wednesday - High Carb + weights
Thursday - Low Carb + rest
Friday - Low Carb + weights
Saturday - High Carb + cardio
Sunday - Low Carb + rest
The Low Carb Phase [1.2P 0.5F 0.6C]
The low carb phase of the diet can be set up easily with the following method.
(a) multiply your body weight in pounds by (1.2) - this is your protein level in grams
Example - 130lb * 1.2 = 156g protein = 624 calories
(b) multiply your body weight in pounds by (0.5) - this is your fat level in grams
Example - 130lb * 0.5 = 65g fat = 585 calories
(c) multiply your body weight in pounds by (0.6) - this your carbohydrate level in grams
Example - 130lb * 0.6 = 78g carbs = 312 calories
The High Carb Phase [1.4P 0.3F 1.4C]
The high carb phase of the diet can be set up easily with the following method.
(a) multiply your body weight in pounds by (1.4) - this is your protein level in grams
Example - 130lb * 1.4 = 182g protein = 728 calories
(b) multiply your body weight in pounds by (0.3) - this is your fat level in grams
Example - 130lb * 0.3 = 40g fat = 364 calories
(c) multiply your body weight in pounds by (1.4) - this your carbohydrate level in grams
Example - 130lb * 1.4 = 182g carbs = 728 calories
Once you have all diet and training set up, you simply have to eat low carb on Sunday through Tuesday and Thursday through Friday. On Wednesday and Saturday you get to enjoy a bit more food and some of your favorite treats.
Carb Cycling for Everyone
Carb cycling is a fantastic way to have variety in your diet while maximising your fat loss efforts. It is no longer a plan exclusively for muscular women or bodybuilders but can be used by anyone. If you have ever complained that you like the weight loss you get with low carb eating but can't deal with the tiredness and brain fog, then this is for you. Give it a try and you will be surprised how easy and enjoyable carb cycling can be.
7 secrets for weight loss program.
7 Secrets of Weight Loss Success
People talk about obesity and they try to avoid it, but technology, food, and the uncontrolled diet is very difficult to handle. If you think that you could lean your body fast, you are otally wrong unless you take this 7 secrets. Here the secret for you . Hundreds of diets, tips, books, and techniques out there for losing weight but this is really important. Despite this, those who sustain long-term weight loss are few and far between.
In this post, Ranae shares some pearls of wisdom that have helped her achieve her own weight loss, and in turn, have helped others.
1. "Diets" simply do not work; the very nature of the word implies the "beginning" and an "end" to a way of eating that has, historically, been unhealthy.
2. A lifestyle change is needed to successfully lose weight and keep it off.
3. Changing your lifestyle is fun, exciting, rewarding and an exploration into new and heightened flavors, an adventure to new lands through various cuisines that allow for choices that are healthier and more nutritionally sound. It's all in how you adjust your mind to a positive approach!
4. The way I begin to counsel someone is to ask them to create a list of the foods they would normally eat if calories were of no concern. This provides a starting point and allows me to see where their tastes lie. None of us are the same and we must study this and make choices together to be successful.
5. Next, we examine those choices and let them guide us in making comparable flavor choices while instituting better preparation choices and learning how to substitute and alter some of the key ingredients that can easily be exchanged for healthier components.
6. Following success in changing our thought process about food and evaluating our willingness to look inward to the root of our behaviors, we can move forward in developing and instituting a plan to begin the most rewarding journey of a lifetime.
7. Intuitive eating is introduced to assist in making the total transition and is a crucial component for a successful long-term lifestyle change.
People talk about obesity and they try to avoid it, but technology, food, and the uncontrolled diet is very difficult to handle. If you think that you could lean your body fast, you are otally wrong unless you take this 7 secrets. Here the secret for you . Hundreds of diets, tips, books, and techniques out there for losing weight but this is really important. Despite this, those who sustain long-term weight loss are few and far between.
In this post, Ranae shares some pearls of wisdom that have helped her achieve her own weight loss, and in turn, have helped others.
1. "Diets" simply do not work; the very nature of the word implies the "beginning" and an "end" to a way of eating that has, historically, been unhealthy.
2. A lifestyle change is needed to successfully lose weight and keep it off.
3. Changing your lifestyle is fun, exciting, rewarding and an exploration into new and heightened flavors, an adventure to new lands through various cuisines that allow for choices that are healthier and more nutritionally sound. It's all in how you adjust your mind to a positive approach!
4. The way I begin to counsel someone is to ask them to create a list of the foods they would normally eat if calories were of no concern. This provides a starting point and allows me to see where their tastes lie. None of us are the same and we must study this and make choices together to be successful.
5. Next, we examine those choices and let them guide us in making comparable flavor choices while instituting better preparation choices and learning how to substitute and alter some of the key ingredients that can easily be exchanged for healthier components.
6. Following success in changing our thought process about food and evaluating our willingness to look inward to the root of our behaviors, we can move forward in developing and instituting a plan to begin the most rewarding journey of a lifetime.
7. Intuitive eating is introduced to assist in making the total transition and is a crucial component for a successful long-term lifestyle change.
Burn your fat faster naturally
Have you ever imagine that people will buy 1000 of product for their fat burning program? While exercising our muscles burn both fat and glucose (carbohydrates in the blood) in different proportions. Depending on how an individual exercises muscle can burn fat in a larger proportion to glucose.
When activity is light and easy we tend to burn a much higher percentage of fat. Fat is a slow burning fuel that requires oxygen so if oxygen is delivered to muscle cells in sufficient quantities the cells can easily burn fat for most of its energy requirement. A potential problem for weight loss is lighter exercise burns fewer total calories.
If an individual increases their effort by performing a more intense exercise they WILL burn more calories however, because oxygen cannot always be delivered to the hard-working cells in sufficient quantitie While exercising our muscles burn both fat and glucose (carbohydrates in the blood) in different proportions. Depending on how an individual exercises muscle can burn fat in a larger proportion to glucose.
When activity is light and easy we tend to burn a much higher percentage of fat. Fat is a slow burning fuel that requires oxygen so if oxygen is delivered to muscle cells in sufficient quantities the cells can easily burn fat for most of its energy requirement. A potential problem for weight loss is lighter exercise burns fewer total calories.
If an individual increases their effort by performing a more intense exercise they WILL burn more calories however, because oxygen cannot always be delivered to the hard-working cells in sufficient quantities, cells are forced to burn more carbohydrates in order to keep up with increasing demand. If the level of exertion continues to increase then glucose eventually becomes the predominant energy source for muscles as this quick-burning fuel does not require oxygen.
It means to burn fat directly we should exercise at a lower level of effort and for longer duration. However some people just don't have the time to exercise for longer periods. The only way to burn fat quickly is to increase the metabolism through anaerobic exercise so we burn the fat indirectly. Fat burning expert Tom Venuto has taught thousands of people worldwide exactly how to use certain exercises to burn fat fast.s, cells are forced to burn more carbohydrates in order to keep up with increasing demand. If the level of exertion continues to increase then glucose eventually becomes the predominant energy source for muscles as this quick-burning fuel does not require oxygen.
It means to burn fat directly we should exercise at a lower level of effort and for longer duration. However some people just don't have the time to exercise for longer periods. The only way to burn fat quickly is to increase the metabolism through anaerobic exercise so we burn the fat indirectly. Fat burning expert Tom Venuto has taught thousands of people worldwide exactly how to use certain exercises to burn fat fast.
Fat burning tips
* Burning fat requires continuous smooth movements so learn to develop a
rhythmic style when exercising
* Breath slightly deeper and use a little more lung capacity for effective fat
burning
* Do not hold breath during exercise!
When activity is light and easy we tend to burn a much higher percentage of fat. Fat is a slow burning fuel that requires oxygen so if oxygen is delivered to muscle cells in sufficient quantities the cells can easily burn fat for most of its energy requirement. A potential problem for weight loss is lighter exercise burns fewer total calories.
If an individual increases their effort by performing a more intense exercise they WILL burn more calories however, because oxygen cannot always be delivered to the hard-working cells in sufficient quantitie While exercising our muscles burn both fat and glucose (carbohydrates in the blood) in different proportions. Depending on how an individual exercises muscle can burn fat in a larger proportion to glucose.
When activity is light and easy we tend to burn a much higher percentage of fat. Fat is a slow burning fuel that requires oxygen so if oxygen is delivered to muscle cells in sufficient quantities the cells can easily burn fat for most of its energy requirement. A potential problem for weight loss is lighter exercise burns fewer total calories.
If an individual increases their effort by performing a more intense exercise they WILL burn more calories however, because oxygen cannot always be delivered to the hard-working cells in sufficient quantities, cells are forced to burn more carbohydrates in order to keep up with increasing demand. If the level of exertion continues to increase then glucose eventually becomes the predominant energy source for muscles as this quick-burning fuel does not require oxygen.
It means to burn fat directly we should exercise at a lower level of effort and for longer duration. However some people just don't have the time to exercise for longer periods. The only way to burn fat quickly is to increase the metabolism through anaerobic exercise so we burn the fat indirectly. Fat burning expert Tom Venuto has taught thousands of people worldwide exactly how to use certain exercises to burn fat fast.s, cells are forced to burn more carbohydrates in order to keep up with increasing demand. If the level of exertion continues to increase then glucose eventually becomes the predominant energy source for muscles as this quick-burning fuel does not require oxygen.
It means to burn fat directly we should exercise at a lower level of effort and for longer duration. However some people just don't have the time to exercise for longer periods. The only way to burn fat quickly is to increase the metabolism through anaerobic exercise so we burn the fat indirectly. Fat burning expert Tom Venuto has taught thousands of people worldwide exactly how to use certain exercises to burn fat fast.
Fat burning tips
* Burning fat requires continuous smooth movements so learn to develop a
rhythmic style when exercising
* Breath slightly deeper and use a little more lung capacity for effective fat
burning
* Do not hold breath during exercise!
