Archive for April, 2009
Burn Fat and Keep it Off
Written by success on Thursday, April 09, 2009 | No Comments
Categories: Wellness Tags: Apple, Body Fat, Calories Burned Through Activity, Calories Fat, Diet Pill, Exercise Calories, Fad Diet, Weight Gain
Robert Spencer asked:
There is a lot of information available to you on the Internet on how to burn fat; but not all of it is accurate.
You may have tried the most recent fad diets available on the Internet with varying degrees of success. Some allowed you to drop a few pounds; others were not worth the time it took to download. To burn fat and lose weight successfully, knowledge is more powerful than any diet pill or fad diet.
If you want to burn fat and lose weight, you need to learn a few simple ideas.
First, you need to know how your body and your metabolism works when it comes to burning fat to lose weight.
Second, you need to understand how the foods you eat contribute to weight gain or help your burn fat.
Third, you need combine those first two facts with a realistic plan to allow you to burn body fat and lose weight consistently. And keep that weight off once you have lost it.
To burn fat successfully, keep in mind some simple mathematics. You have to burn more calories than you take in; it is as simple as that. Calories burned through activity and exercise minus calories taken in from the food you eat will determine whether you gain or lose weight.
If you focus on foods that actually burn fat, or foods that burn more calories through digestion than you take in from eating them, you will see a net calorie deficit. If you burn more calories than you take in, you will lose weight.
So no matter what the newest diet fat is, or how many promises they make, it all comes down to one thing. To lose weight successfully, you need to be burning calories.
To burn fat, you need to know how your body and your metabolism work when it comes to processing food. And you need to know those foods that are “fat burning compatible”; or which foods kick up your metabolism and burn more calories than you take in.
What is a fat burning compatible food? One of nature’s most perfect foods is one you can get everyday at the store; or out in the yard if you’re lucky. An apple is a perfect example of a fat burning compatible (or “negative calorie”) food.
Why? Because a medium sized apple has about 187 calories that your body takes in when you eat it. However, your body will burn about 300 calories simply by digesting the apple you’ve just eaten.
So if you eat a medium sized apple (red delicious, Granny Smith, whatever) you are burning more calories than you are taking in. And there are dozens of regular foods that are fat burning compatible; and they are foods that taste great as well.
So if you learn a new way of eating fat burning compatible foods in a particular combination over a period of five or six days, you can actually burn fat and lose weight simply by eating.
Weight Loss
There is a lot of information available to you on the Internet on how to burn fat; but not all of it is accurate.
You may have tried the most recent fad diets available on the Internet with varying degrees of success. Some allowed you to drop a few pounds; others were not worth the time it took to download. To burn fat and lose weight successfully, knowledge is more powerful than any diet pill or fad diet.
If you want to burn fat and lose weight, you need to learn a few simple ideas.
First, you need to know how your body and your metabolism works when it comes to burning fat to lose weight.
Second, you need to understand how the foods you eat contribute to weight gain or help your burn fat.
Third, you need combine those first two facts with a realistic plan to allow you to burn body fat and lose weight consistently. And keep that weight off once you have lost it.
To burn fat successfully, keep in mind some simple mathematics. You have to burn more calories than you take in; it is as simple as that. Calories burned through activity and exercise minus calories taken in from the food you eat will determine whether you gain or lose weight.
If you focus on foods that actually burn fat, or foods that burn more calories through digestion than you take in from eating them, you will see a net calorie deficit. If you burn more calories than you take in, you will lose weight.
So no matter what the newest diet fat is, or how many promises they make, it all comes down to one thing. To lose weight successfully, you need to be burning calories.
To burn fat, you need to know how your body and your metabolism work when it comes to processing food. And you need to know those foods that are “fat burning compatible”; or which foods kick up your metabolism and burn more calories than you take in.
What is a fat burning compatible food? One of nature’s most perfect foods is one you can get everyday at the store; or out in the yard if you’re lucky. An apple is a perfect example of a fat burning compatible (or “negative calorie”) food.
Why? Because a medium sized apple has about 187 calories that your body takes in when you eat it. However, your body will burn about 300 calories simply by digesting the apple you’ve just eaten.
So if you eat a medium sized apple (red delicious, Granny Smith, whatever) you are burning more calories than you are taking in. And there are dozens of regular foods that are fat burning compatible; and they are foods that taste great as well.
So if you learn a new way of eating fat burning compatible foods in a particular combination over a period of five or six days, you can actually burn fat and lose weight simply by eating.
Weight Loss
High Metabolism Boosting Foods: Burn Fat Without Calorie Counting
Written by success on Thursday, April 09, 2009 | No Comments
Categories: Wellness Tags: Body Fat Loss, C Vitamin, Carrots, Foods That Contain Vitamin C, High Metabolism, Ingredient Capsaicin, New Fad Diets, Weight Loss Goal
Edward Webster asked:
If you have tried any of the top weight loss plans, then you have had the utmost pleasure of counting calories! But, here’s a news flash for you – counting calories isn’t an essential step to lose weight? Believe it or not, there are a number of high metabolism boosting foods that will burn fat for you. All you’ve got to do is feature them in your daily diet.
With new fad diets appearing every day, it’s no wonder the average dieter is confused about what genuinely works. It has been drilled into our heads that we must count calories in order to lose weight. But the truth is, you can achieve your weight loss goal without counting calories. All you have to do is eat these fat burning foods and they will work for you to burn fat all day long!
Okay, right about now you are probably thinking to yourself – oh, joy! I am going to have to eat stuff like carrots, lettuce leafs, celery, bean sprouts for rest of my living days! Don’t worry – these are NOT the fat burning foods I am referring to. You can lose weight and still eat all the foods you enjoy. Here’s the secret – you have to know exactly what foods to eat at what times of each day. And none of this will have anything to do whatsoever with counting calories!
When you learn what foods are so effective at burning fat, you are going to be blown away by everything that you will be able to eat. And lose weight at the same time!
Let’s take a look at some of these fat burning foods:
Vitamin C
Vitamin C, believe it or not, will dilute fat. So, it makes sense that eating foods that contain Vitamin C will aid your body in burning fat. When you burn fat, you lose weight!
Pectin
Pectin is an ingredient that is contained in common fruits such as pears or apples. Pectin causes the cells in our body to release fat.
Garlic and Garlic Oils
Any foods that have garlic oils or garlic would also help to accelerate body fat loss. One such ingredient, Capsaicin is contained in a variety of peppers and zesty foods. Capsaicin has the power to boost your metabolism, and help you lose weight.
As you can see, you don’t have to starve yourself or eat like a bunny rabbit to get the slim body that you’ve always wanted. When it comes to weight loss, there are numerous little tricks that most people simply aren’t aware of. You will never again have to count calories. To get real, long-term weight loss, simply eat all the great high metabolism boosting foods that burn that fat.
Weight Loss
If you have tried any of the top weight loss plans, then you have had the utmost pleasure of counting calories! But, here’s a news flash for you – counting calories isn’t an essential step to lose weight? Believe it or not, there are a number of high metabolism boosting foods that will burn fat for you. All you’ve got to do is feature them in your daily diet.
With new fad diets appearing every day, it’s no wonder the average dieter is confused about what genuinely works. It has been drilled into our heads that we must count calories in order to lose weight. But the truth is, you can achieve your weight loss goal without counting calories. All you have to do is eat these fat burning foods and they will work for you to burn fat all day long!
Okay, right about now you are probably thinking to yourself – oh, joy! I am going to have to eat stuff like carrots, lettuce leafs, celery, bean sprouts for rest of my living days! Don’t worry – these are NOT the fat burning foods I am referring to. You can lose weight and still eat all the foods you enjoy. Here’s the secret – you have to know exactly what foods to eat at what times of each day. And none of this will have anything to do whatsoever with counting calories!
When you learn what foods are so effective at burning fat, you are going to be blown away by everything that you will be able to eat. And lose weight at the same time!
Let’s take a look at some of these fat burning foods:
Vitamin C
Vitamin C, believe it or not, will dilute fat. So, it makes sense that eating foods that contain Vitamin C will aid your body in burning fat. When you burn fat, you lose weight!
Pectin
Pectin is an ingredient that is contained in common fruits such as pears or apples. Pectin causes the cells in our body to release fat.
Garlic and Garlic Oils
Any foods that have garlic oils or garlic would also help to accelerate body fat loss. One such ingredient, Capsaicin is contained in a variety of peppers and zesty foods. Capsaicin has the power to boost your metabolism, and help you lose weight.
As you can see, you don’t have to starve yourself or eat like a bunny rabbit to get the slim body that you’ve always wanted. When it comes to weight loss, there are numerous little tricks that most people simply aren’t aware of. You will never again have to count calories. To get real, long-term weight loss, simply eat all the great high metabolism boosting foods that burn that fat.
Weight Loss
Why Intense Cardio is Much More Efficient at Burning Fat
Written by success on Wednesday, April 08, 2009 | 1 Comment
Categories: Weight Loss Tags: Abundance, Cardio Workouts, Common Knowledge, Heart Rate Zone, Intense Work, Intense Workouts, Intensity Exercise, Sessions
Luke Johnstone asked:
For years, it was common knowledge that you had to stay in the target heart rate zone to efficiently burn fat. However, the last few years have seen a rise in the popularity of shorter, intense cardio workouts to burn fat.
Training in your target heart rate zone came about when it was revealed that lower intensity exercise (like walking) burns a greater percentage of fat calories during the activity. More intense work on the other hand burns predominantly carbohydrates. So people would try not to train too hard, because if they did, their body would switch from burning fat, to burning carbohydrates. What most people don’t realise though is that you cannot rely on calories burnt during an activity to lose weight.
Calories burnt during the activity do little to help us lose fat. The critical component of successful fat loss relies on our metabolism and certain hormones flowing through our body. This is why shorter more intense workouts are much more efficient.
Training at a lower intensity burns calories only during the activity. As soon as you stop you will stop burning calories. This is because this form of training hardly raises your metabolism. Also longer, less intense cardio sessions hardly stimulate our body to release hormones which will help our fat loss progress. If done long enough though, you can actually stimulate a hormone that works against us…cortisol. Cortisol is a catabolic hormone which actually eats away at muscle. This is obviously a bad thing!
On the other hand, shorter, more intense cardio workouts release certain hormones, most importantly Growth Hormone. The amazing thing about growth hormone is that it helps us build muscle, and does its best to stop fat from storing on our body. We could eat as much as we want and we won’t put on any fat. (However if you got an absolutely voracious appetite, you might, at worst very slowly put on some fat.) That’s why if we got the hormones flowing in abundance in our body, an occasional pig out day, or binge isn’t going to hurt our progress.
Another great benefit of intense training is that it raises our metabolism substantially, for up to 48-72 hours afterwards. Seeing how it keeps the metabolism elevated for up to 3 days afterwards, imagine what would happen if you did these cardio workouts every other day. Your metabolism would be like a fat destroying furnace!
A good real world example is to compare the difference in physiques between marathon runners and sprinters. Which physique would you prefer? How do you think they train? Marathon runners do hours upon hours of long distance running, whereas sprinters train intensely and explosively. No matter what training we do, our body works by adapting to the stress and making it easier.
So with all the training marathon runners do, cortisol will be running rampant in the body, destroying muscle. This is simply the body adjusting to the workload and making it easier for itself. Too much muscle will only hinder the athlete’s performance (and joints mind you!). That’s why marathon runners have very little muscle.
On the other hand, if we trained like sprinters, with short explosive bursts our body will actually want to keep muscle and burn fat. This is because we need our muscles to better perform the workouts we are subjecting the body to. Also, the body, when exposed to this type of training actually wants to rid the body of its excess fat. This is because the fat on the body is simply hindering its performance. Hence, this is why short, explosive training stimulates hormones like growth hormone which help us build muscle and burn fat.
Well then how should you train? It depends on your goals. Do you want to look like a marathon runner or a sprinter?
If you want to be as thin as a rake, go running for hours on end.
However, if you want that lean, muscular physique much like a sprinters, here are a few suggestions:
30-100m sprints: Set out a distance and sprint all out for the set distance. For recovery, walk back to the starting line. As soon as you get back, sprint again. I wouldn’t do more than 8 total sprints in a workout. For example you could do 6 x 60m sprints.
Intervals: Pick an exercise you like, (running, swimming, cycling, boxing, skipping etc.) and give a near maximum effort (80-100% Max) for 20 seconds, followed by 40 seconds of rest or light exercise (40-60% of max). Repeat 5-6 times. No more than 10 reps is necessary. If you can do 10, focus on going more intense in each interval. I personally like doing these with shuttle runs over a distance of 10-20m.
10 minutes constant max effort: Pick an exercise (running, swimming, cycling) and go as hard as you can for approximately 10 minutes. Try to outdo yourself. You could do 10 minutes every time and try to beat the distance every time you do it OR you could have a set distance and try to beat the time every workout. I personally go down to the oval and time myself over 8 laps of the track.
In finishing, for maximum fat loss, I would recommend doing no more than 4-5 sessions a week. That equals, at most to 60-70 minutes of training time a week. I know it doesn’t sound like much, but if you spend every single one of those minutes going as hard as possible, your metabolism as well as those hormones will melt the fat off your body in no time.
Weight Loss
For years, it was common knowledge that you had to stay in the target heart rate zone to efficiently burn fat. However, the last few years have seen a rise in the popularity of shorter, intense cardio workouts to burn fat.
Training in your target heart rate zone came about when it was revealed that lower intensity exercise (like walking) burns a greater percentage of fat calories during the activity. More intense work on the other hand burns predominantly carbohydrates. So people would try not to train too hard, because if they did, their body would switch from burning fat, to burning carbohydrates. What most people don’t realise though is that you cannot rely on calories burnt during an activity to lose weight.
Calories burnt during the activity do little to help us lose fat. The critical component of successful fat loss relies on our metabolism and certain hormones flowing through our body. This is why shorter more intense workouts are much more efficient.
Training at a lower intensity burns calories only during the activity. As soon as you stop you will stop burning calories. This is because this form of training hardly raises your metabolism. Also longer, less intense cardio sessions hardly stimulate our body to release hormones which will help our fat loss progress. If done long enough though, you can actually stimulate a hormone that works against us…cortisol. Cortisol is a catabolic hormone which actually eats away at muscle. This is obviously a bad thing!
On the other hand, shorter, more intense cardio workouts release certain hormones, most importantly Growth Hormone. The amazing thing about growth hormone is that it helps us build muscle, and does its best to stop fat from storing on our body. We could eat as much as we want and we won’t put on any fat. (However if you got an absolutely voracious appetite, you might, at worst very slowly put on some fat.) That’s why if we got the hormones flowing in abundance in our body, an occasional pig out day, or binge isn’t going to hurt our progress.
Another great benefit of intense training is that it raises our metabolism substantially, for up to 48-72 hours afterwards. Seeing how it keeps the metabolism elevated for up to 3 days afterwards, imagine what would happen if you did these cardio workouts every other day. Your metabolism would be like a fat destroying furnace!
A good real world example is to compare the difference in physiques between marathon runners and sprinters. Which physique would you prefer? How do you think they train? Marathon runners do hours upon hours of long distance running, whereas sprinters train intensely and explosively. No matter what training we do, our body works by adapting to the stress and making it easier.
So with all the training marathon runners do, cortisol will be running rampant in the body, destroying muscle. This is simply the body adjusting to the workload and making it easier for itself. Too much muscle will only hinder the athlete’s performance (and joints mind you!). That’s why marathon runners have very little muscle.
On the other hand, if we trained like sprinters, with short explosive bursts our body will actually want to keep muscle and burn fat. This is because we need our muscles to better perform the workouts we are subjecting the body to. Also, the body, when exposed to this type of training actually wants to rid the body of its excess fat. This is because the fat on the body is simply hindering its performance. Hence, this is why short, explosive training stimulates hormones like growth hormone which help us build muscle and burn fat.
Well then how should you train? It depends on your goals. Do you want to look like a marathon runner or a sprinter?
If you want to be as thin as a rake, go running for hours on end.
However, if you want that lean, muscular physique much like a sprinters, here are a few suggestions:
30-100m sprints: Set out a distance and sprint all out for the set distance. For recovery, walk back to the starting line. As soon as you get back, sprint again. I wouldn’t do more than 8 total sprints in a workout. For example you could do 6 x 60m sprints.
Intervals: Pick an exercise you like, (running, swimming, cycling, boxing, skipping etc.) and give a near maximum effort (80-100% Max) for 20 seconds, followed by 40 seconds of rest or light exercise (40-60% of max). Repeat 5-6 times. No more than 10 reps is necessary. If you can do 10, focus on going more intense in each interval. I personally like doing these with shuttle runs over a distance of 10-20m.
10 minutes constant max effort: Pick an exercise (running, swimming, cycling) and go as hard as you can for approximately 10 minutes. Try to outdo yourself. You could do 10 minutes every time and try to beat the distance every time you do it OR you could have a set distance and try to beat the time every workout. I personally go down to the oval and time myself over 8 laps of the track.
In finishing, for maximum fat loss, I would recommend doing no more than 4-5 sessions a week. That equals, at most to 60-70 minutes of training time a week. I know it doesn’t sound like much, but if you spend every single one of those minutes going as hard as possible, your metabolism as well as those hormones will melt the fat off your body in no time.
Weight Loss