Lose Body Fat:
it or not, losing a little or a lot of fat involves pretty much the
same concept - consistent dieting coupled with cardiovascular exercise
and weight training. This is how the professionals do it, and it works.
of you may be hesitant to start a weight training program, but the
benefits far outweigh any reservation you may have. Weight training
enhances your fat loss by increasing your muscle mass and more muscle
means more calories burned (faster metabolism). It also it gives your
skin a more tone, tight appearance, lowers your blood pressure, strengthens
your bones, improves your agility, increases your flexibility, strengthens
your immune system and gives you more energy and a brighter outlook
you have a high level of body fat, or you have never been able to
successfully lose fat, you should consider trying a program that not
only focuses on dieting, but also includes adequate cardiovascular
activity and weight training.
you are already very muscular, and you just want lose a little body
fat, then a fat loss program that includes regular cardiovascular
activity and weight training is perfect for you. The best way to get
ripped and maintain as much muscle as you can is to diet slowly. The
truth is, when you are on a low calorie diet, your body prefers to
use muscle tissue for fuel rather than excess body fat. So, the slower
you lose weight, the more likely you are losing fat and not muscle.
you should aim to lose no more than 1lb - 1.5 lbs per week that's
it. If you are obese, then you should try to lose no more than 1%
of your bodyweight per week. Any more than that and you are sacrificing
do tend to lose fat at a slower rate than men, but don't let this
discourage you. Women simply store fat more efficiently than men because
it is needed during and after pregnancy. As your body fat levels drop,
you will notice that the fat loss comes off in reverse of how it was
put on. So, the most recent fat gains will come off first, while the
old fat that has been there for a while will take the longest to lose.
most difficult fat to lose usually centers around the waist, belly
and lower back areas for men, and the upper thigh and buttocks, area
for women. The fat in these areas are the most difficult to totally
get rid of. These areas are comprised of mostly brown adipose tissue
(fat). This type of fat is difficult to lose because the low blood
flow in these areas hinder the fat mobilization. So, if the fat can't
be moved into the bloodstream to be used as fuel, those love handles
will never go away.
why thermogenic agents like ephedrine and blood thinning supplements
like aspirin help to improve fat loss - they increase circulation
into these hard to reach areas and mobilize the stubborn fat.
that you cannot spot reduce! What I mean by this is that you can't
pick and choose the areas that you would like to lose the fat and
do exercises that work those areas expecting the fat to just magically
disappear in those areas. Your body does not work that way. The only
way to decrease the amount of fat in certain key areas is by lowering
your total body fat levels. As you lose fat, it will come off all
over your body, not just in specific areas.
you follow a complete diet and weight training program for at least
12 weeks, you will begin to see dramatic changes occurring with your
body, and I'm not just talking about the obvious physical changes,
I'm also talking about the psychological and physiological changes.
You can expect lower body fat (of course), increased muscle mass,
increased metabolism, increased sense of well-being, more energy,
lower bad cholesterol level, increased good cholesterol level, decreased
risk of heart disease, deeper more restful sleep and most important,
be successful, your fat loss program should include the following:
calorie restrictive diet, which requires you to eat no less than
10x and no more than 15x your LEAN bodyweight in calories.
cardiovascular activity for at least 30-45 minutes 3-4 times per
week. Some recommend a moderate pace while other recommend a vigorous
pace -- it doesn't really matter as long as you are exercising.
your diet with vitamins, minerals and amino acids. Vitamin C, L-glutamine,
and a good multi vitamin are the bare essentials.
dietary fat, including high amounts of Essential Fatty Acids (Omega-6
make sure that the program you decide on is compatible with your lifestyle
and schedule. You can have the greatest program in the world, but
if you cannot implement it then it is worthless. There are thousands
of fat loss diets and workouts that will work, but the hard part is
finding one that works for you and the specifics of your diet and
WORD ON CONSISTENCY
so you want the secret to fat loss? Well, here it is: CONSISTENCY.
You can have the best diet, the best training schedule, join the best
gym that has the best equipment, but without consistency it's all
the past two years, I've talked to hundreds of people who have successfully
transformed their physique. Though most of them trained in totally
different ways, there was one common denominator that appeared throughout
each success story: Day in and day out, they followed their pre-determined
plan, consistently without fail. There are many paths to your goal
but you will never reach it unless you consistently put one foot in
front of the other. You must find the determination and drive within
yourself to see this through. If not now, then when?
the grand scheme of your life, can you afford a slight inconvenience
to create a fantastic physique -- or will you continue to be an "Average
Joe" for 80 more years! Which sounds more inconvenient to you?
can see it's easy to make excuses, after all, I used to do the same
thing. Don't get caught up in this. The truth is, the hardest part
any training routine is getting started. You've got to break your
old habits and make new paths for yourself. If I can do this, anyone
can. The only thing that separates me from most other people, is the
fact that once I decide on a goal, I will not stop until I reach it.
It's that simple.
muscle or losing fat, like anything in life, is a simple matter of
staying focused and being consistent. Fortunately, it's never too
late to get started, and you will thank yourself a few months down
the road. Remember that saying, "Do what you've always done,
and you will get what you've always gotten". Now, read it again.
I am slightly overweight female who has a good amount of cellulite
on my upper legs and rear. Is it possible to get rid of this?
For women, lower body fat and cellulite are very common problems.
Unfortunately, it is an area in which the fat stored there has very
little circulation. In other words, the lack of blood vessel activity
in those areas make it very difficult for the body to move that fat
into the bloodstream where it can be used as fuel by the body. The
only non-surgical way to remove the cellulite is to simply go on a
long-term fat loss program. To begin to see a reduction in these areas,
you will have to get your body fat levels down to around 16-18%.
a good way to remove cellulite and stretch marks is regular massage
on butt and thighs.
have a similar common fat storage area around their stomach and waist.
Throughout this website, statements are made pertaining to the properties
and/or functions of food and/or nutritional products. These statements
have not been evaluated by the Food and Drug Administration and
these materials and products are not intended to diagnose, treat,
cure or prevent any disease.