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e tired of getting no results from your weight loss program, here is what you need to do. You have to read through this article, and implement the steps, especially number 2 and you will be able to shed those stubborn body fat.
But before we dive into the solutions that I am about to show you, lets try to understand about burning fat and stubborn fat. This way, we can come out with a much better strategy to shed those last few pounds and be beach body ready by the time your next party arrives.
In order to burn fat or lose weight, you need to consume lower calories than you use or vice versa. The best formula to achieve this is to combined both techniques and create a harmonious program. This means, we need to workout to help speed up the body metabolism and to burn fat and also we need to eat fewer calories to create a negative calorie balance so that the body can use the body fat in the fat cells.
To lose one pound of body fat, you need to burn 3500 calories. Lets say your fitness goal is to lose 1 pound of fat per week, that means we need to reduction of 3500 calories per week. That works out to be 500 calories per day. So, by right, if we manage to workout and burn 300 calories per day and consume 200 calories per day, I would have lose 1 pound per week and 5 pounds in 5 weeks right? Unfortunately, that is not the case. Its stubborn body fat we are talking about here. You are in plateau stage and now your body is getting used to your exercise routine and your metabolism is slowing down.
This is the stage where you need to kick in some advance training strategies for your weight training and cardiovascular workout. I am assuming that you have already been doing weight training and doing cardio training regularly. If you are not, then just by doing probably will help you shed off that 5 pounds. These techniques are for those that have been weight training, doing cardio and dieting but not seeing any more results after their initial surge of body fat loss.
Our strategy here is to shock your body with new training techniques and principles. The first step is to reduce your rest time between sets. If you have been resting for more than one minute in your workouts, then reduce your rest periods between sets to less than one minute. Next, do high intensity drop sets. Yes, drop sets or strip sets will help shock your muscles into growth and it burns more calories. A drop set is an advanced technique where you begin an exercise for example barbell squats at a very heavy weight. You would only do 8 reps and then you reduce the weight and straight away rep out 10 reps and then reduce the weight again and do 12 repetitions. You will feel a massive burn in your chest.
The goal here is to shock your muscles so that it will respond. Also, by doing three sets non stop and withstanding the burning sensation, it can get your heart rate up real fast which is good for body fat loss. Use about 2-drop sets exercise in your daily workout sessions.
The next tip here to burn stubborn body fat is to get your intensity really high in your cardiovascular workouts. I am talking about 85 to 90 percent max heart rate. Note that you have to be exercising regularly and clear of any medical issues to use this technique. For about a month, try doing really high intensity cardio training, interval style. Instead of long 30 to 45 minutes running, now you are going to try to do 20 minutes explosive runs.
Here is the method:
We are going to separate the 20 minutes into 4 intervals making each interval 5 minutes. In one 5-minute interval, there will be 2 phases. The first phase is the base phase and the next phase is the breaking the threshold phase. For example, if you can run at speed 10 km/h continuously for 20 minutes, then make 10 km/h your base phase. Then, I need you to test a what speed you can run that will make you flat out in 3 minutes. You might need to test this. I assume 13.5 km/h. So, we are now going to beat that threshold of 13.5 km/h. Then one interval is made up of 2 minutes of 10 km/h and 3 minutes of 13.5 km/h. I can guarantee you that you will be knocked out of your socks by the time the fourth round is over. You can literally feel your body burning even 30 minutes after the workout. The post workout burn is just crazy.
There you go, two powerful methods to bring to war with your stubborn fat. I am sure that with these 2 tips you can lose those 5 pounds of body fat and look fabulous in your clothes. Another important tip is that you have to take action and be persistent. Never give up!
By: Tony Leong
About the Author:
But before we dive into the solutions that I am about to show you, lets try to understand about burning fat and stubborn fat. This way, we can come out with a much better strategy to shed those last few pounds and be beach body ready by the time your next party arrives.
In order to burn fat or lose weight, you need to consume lower calories than you use or vice versa. The best formula to achieve this is to combined both techniques and create a harmonious program. This means, we need to workout to help speed up the body metabolism and to burn fat and also we need to eat fewer calories to create a negative calorie balance so that the body can use the body fat in the fat cells.
To lose one pound of body fat, you need to burn 3500 calories. Lets say your fitness goal is to lose 1 pound of fat per week, that means we need to reduction of 3500 calories per week. That works out to be 500 calories per day. So, by right, if we manage to workout and burn 300 calories per day and consume 200 calories per day, I would have lose 1 pound per week and 5 pounds in 5 weeks right? Unfortunately, that is not the case. Its stubborn body fat we are talking about here. You are in plateau stage and now your body is getting used to your exercise routine and your metabolism is slowing down.
This is the stage where you need to kick in some advance training strategies for your weight training and cardiovascular workout. I am assuming that you have already been doing weight training and doing cardio training regularly. If you are not, then just by doing probably will help you shed off that 5 pounds. These techniques are for those that have been weight training, doing cardio and dieting but not seeing any more results after their initial surge of body fat loss.
Our strategy here is to shock your body with new training techniques and principles. The first step is to reduce your rest time between sets. If you have been resting for more than one minute in your workouts, then reduce your rest periods between sets to less than one minute. Next, do high intensity drop sets. Yes, drop sets or strip sets will help shock your muscles into growth and it burns more calories. A drop set is an advanced technique where you begin an exercise for example barbell squats at a very heavy weight. You would only do 8 reps and then you reduce the weight and straight away rep out 10 reps and then reduce the weight again and do 12 repetitions. You will feel a massive burn in your chest.
The goal here is to shock your muscles so that it will respond. Also, by doing three sets non stop and withstanding the burning sensation, it can get your heart rate up real fast which is good for body fat loss. Use about 2-drop sets exercise in your daily workout sessions.
The next tip here to burn stubborn body fat is to get your intensity really high in your cardiovascular workouts. I am talking about 85 to 90 percent max heart rate. Note that you have to be exercising regularly and clear of any medical issues to use this technique. For about a month, try doing really high intensity cardio training, interval style. Instead of long 30 to 45 minutes running, now you are going to try to do 20 minutes explosive runs.
Here is the method:
We are going to separate the 20 minutes into 4 intervals making each interval 5 minutes. In one 5-minute interval, there will be 2 phases. The first phase is the base phase and the next phase is the breaking the threshold phase. For example, if you can run at speed 10 km/h continuously for 20 minutes, then make 10 km/h your base phase. Then, I need you to test a what speed you can run that will make you flat out in 3 minutes. You might need to test this. I assume 13.5 km/h. So, we are now going to beat that threshold of 13.5 km/h. Then one interval is made up of 2 minutes of 10 km/h and 3 minutes of 13.5 km/h. I can guarantee you that you will be knocked out of your socks by the time the fourth round is over. You can literally feel your body burning even 30 minutes after the workout. The post workout burn is just crazy.
There you go, two powerful methods to bring to war with your stubborn fat. I am sure that with these 2 tips you can lose those 5 pounds of body fat and look fabulous in your clothes. Another important tip is that you have to take action and be persistent. Never give up!
By: Tony Leong
About the Author:
Tony Leong is giving away his Tony Leong Weight Loss System when you join his info packed Fast Fat Loss E-Mag for a limited time only. Download it at www.TonyLeongWeightLoss.Com while it is still free.
How To Burn Body Fat And Lose Weight 24 Hrs A Day – Lose Fat Even When Sleeping
Written by success on Tuesday, June 23, 2009 | 1 Comment
Categories: Health Tags: burn calories, Cardio Exercises, Complex Carbohydrate, Mental Discipline, Simple Steps, Weight Training, White Bread, White Rice
To burn fat 24 hrs a day is simple. Yes, I said simple but I did not say it is easy. That is because you must have a firm commitment and mental discipline to do it. However, it will get easier and easier when you adapt to your new lifestyle and when your lose fat goal is achieved.
So how do you burn fat 24 hrs a day? Here are some simple steps to lose fat 24 hrs a day.
•Build muscles. Muscles are active cells and they are great calorie burners. The more muscles you pack on, the more body fat you will burn because the calories you have eaten will be burned for energy by your muscles.
•Do your cardio exercises in the morning before breakfast. Make sure that your cardio exercises raise your heart rate sufficiently to burn more fat. The exercises must be intensive and will leave you puffing, panting and sweating. This is to make sure that you will continue to burn calories hours after you stopped your cardio exercises.
Do your cardio exercise 5-6 days a week. On top of that, because your carbohydrate store is low in the morning, your body will burn more body fat to fuel your cardio exercises.
•Eat 5-6 times a day with about 3 hrs intervals. Make the meals small consisting protein and complex carbohydrate. Complex carbs are carbs that are more difficult to digest so that they do not spike insulin quickly to be converted into body fat. So instead of eating white rice, eat brown rice. Instead of having white bread, substitute it with brown bread instead. Have plenty of fresh leafy fibrous vegetables.
The frequency of meals will tell your body that there is plenty of food and so your body need not store body fat for emergencies. On top of that, your digestive system will be constantly working to digest the food and so that means burning of calories.
•Do weight training 3 times a week with rest days in between. Do your weight workout in the evenings so that you will continue to burn fat. Workout with compound exercises such as bench presses, squats, lunges, dead lifts etc to activate more muscle fibers and so that these large muscles will carry on burning calories for many more hours into the night.
•Take slow release protein supplement before bed such as cassein protein. This is to feed your body throughout the night and help your muscles to recover from the day’s activities and at the same because casein protein is slow to digest, your body will continue burning calories even when you are asleep.
So with a combination of all these activities, you will be burning body fat almost 24 hrs a day. Simple? Great. Let’s start to lose weight by burning body fat round the clock now.
By: Chris Chew
About the Author:
So how do you burn fat 24 hrs a day? Here are some simple steps to lose fat 24 hrs a day.
•Build muscles. Muscles are active cells and they are great calorie burners. The more muscles you pack on, the more body fat you will burn because the calories you have eaten will be burned for energy by your muscles.
•Do your cardio exercises in the morning before breakfast. Make sure that your cardio exercises raise your heart rate sufficiently to burn more fat. The exercises must be intensive and will leave you puffing, panting and sweating. This is to make sure that you will continue to burn calories hours after you stopped your cardio exercises.
Do your cardio exercise 5-6 days a week. On top of that, because your carbohydrate store is low in the morning, your body will burn more body fat to fuel your cardio exercises.
•Eat 5-6 times a day with about 3 hrs intervals. Make the meals small consisting protein and complex carbohydrate. Complex carbs are carbs that are more difficult to digest so that they do not spike insulin quickly to be converted into body fat. So instead of eating white rice, eat brown rice. Instead of having white bread, substitute it with brown bread instead. Have plenty of fresh leafy fibrous vegetables.
The frequency of meals will tell your body that there is plenty of food and so your body need not store body fat for emergencies. On top of that, your digestive system will be constantly working to digest the food and so that means burning of calories.
•Do weight training 3 times a week with rest days in between. Do your weight workout in the evenings so that you will continue to burn fat. Workout with compound exercises such as bench presses, squats, lunges, dead lifts etc to activate more muscle fibers and so that these large muscles will carry on burning calories for many more hours into the night.
•Take slow release protein supplement before bed such as cassein protein. This is to feed your body throughout the night and help your muscles to recover from the day’s activities and at the same because casein protein is slow to digest, your body will continue burning calories even when you are asleep.
So with a combination of all these activities, you will be burning body fat almost 24 hrs a day. Simple? Great. Let’s start to lose weight by burning body fat round the clock now.
By: Chris Chew
About the Author:
Chris Chew is a personal trainer of fashion models, pageant winners, actors and other celebs.
See his sites for more free fitness tips. Lose fat fast. Build muscle fast.
Increase Your Metabolism and Lose Body Fat Fast
Written by success on Tuesday, June 23, 2009 | No Comments
Categories: Weight Loss Tags: Body Functions, Caloric Energy, Health Fitness, Healthy Diet, losing weight, Midsection, Vital Nutrients, Weight Loss Routine
Body fat for most people is that area around their midsection that is in an ever state of growth. To the vast majority of the public losing body fat means losing that flabby belly. It seems that the midsection is that area of the body through which appearance of health and fitness is measured.
What most people don’t understand is that in order to effectively get rid of belly fat they need to reduce fat storage across their entire body. The best way to lose body fat fast is to increase your metabolism. The way this is done may go against the grain of the normal dieting routine which consists of eating less to reduce caloric intake. This will work to a appoint but if we look at how metabolism works you will see that to few calories can have the opposite effect of what someone losing weight is trying to accomplish.
Metabolism is usually the most misunderstood part of any weight loss routine. What many people don’t understand is how crucial it is when it comes to losing body fat. For many overweight people eating less is a good start because excessive caloric intake does lead to obesity. The problem starts when they start eating to few calories, essentially starving themselves of the vital nutrients and caloric energy the body needs in order to function. With out enough energy the body will slow its own metabolism as it goes into starvation mode and it will be more reluctant to give up its fat stores. In fact in times of caloric deficit the body will actually continue to store fat as it perceives it own survival being at stake.
There are three things you can do to increase your metabolism and lose body fat fast.
1. Eat a Healthy Diet – Eating healthy is one of the most misunderstood ways to increase metabolism. Nearly everyone equates food with the reason they put on weight in the first place. The types of food and calories you eat have a huge impact on how your body functions. Foods high in complex carbohydrates and fiber, such as fruits and vegetables, are a good way to start raising your metabolic rate. Not only will your body have the nutrients it need to metabolize its fat stores more efficiently it will also burn more calories simply digesting these types of food.
2. Resistance Training – There is no better way to increase your resting metabolism then with some form of resistance training or weight lifting. That’s right lifting weights will burn calories not only during the workout but long after the workout is over. This is because muscle growth occurs after a workout and to maintain that lean muscle mass your body has to burn more calories.
3. Aerobic Exercise – Doing aerobic or cardio exercise is a good way to burn excess calories while building your cardiovascular system. A strong and healthy cardiovascular system reduces the risk for many diseases and also allows the body to more efficiently burn the calories it needs to function at an optimum level.
If you are serious about losing that excess body fat fast then your best bet is to increase your metabolism using the three steps above. It may require some changes on your part but the long term benefits will be worth the effort you put into it.
By: Andrew Bicknell
About the Author:
What most people don’t understand is that in order to effectively get rid of belly fat they need to reduce fat storage across their entire body. The best way to lose body fat fast is to increase your metabolism. The way this is done may go against the grain of the normal dieting routine which consists of eating less to reduce caloric intake. This will work to a appoint but if we look at how metabolism works you will see that to few calories can have the opposite effect of what someone losing weight is trying to accomplish.
Metabolism is usually the most misunderstood part of any weight loss routine. What many people don’t understand is how crucial it is when it comes to losing body fat. For many overweight people eating less is a good start because excessive caloric intake does lead to obesity. The problem starts when they start eating to few calories, essentially starving themselves of the vital nutrients and caloric energy the body needs in order to function. With out enough energy the body will slow its own metabolism as it goes into starvation mode and it will be more reluctant to give up its fat stores. In fact in times of caloric deficit the body will actually continue to store fat as it perceives it own survival being at stake.
There are three things you can do to increase your metabolism and lose body fat fast.
1. Eat a Healthy Diet – Eating healthy is one of the most misunderstood ways to increase metabolism. Nearly everyone equates food with the reason they put on weight in the first place. The types of food and calories you eat have a huge impact on how your body functions. Foods high in complex carbohydrates and fiber, such as fruits and vegetables, are a good way to start raising your metabolic rate. Not only will your body have the nutrients it need to metabolize its fat stores more efficiently it will also burn more calories simply digesting these types of food.
2. Resistance Training – There is no better way to increase your resting metabolism then with some form of resistance training or weight lifting. That’s right lifting weights will burn calories not only during the workout but long after the workout is over. This is because muscle growth occurs after a workout and to maintain that lean muscle mass your body has to burn more calories.
3. Aerobic Exercise – Doing aerobic or cardio exercise is a good way to burn excess calories while building your cardiovascular system. A strong and healthy cardiovascular system reduces the risk for many diseases and also allows the body to more efficiently burn the calories it needs to function at an optimum level.
If you are serious about losing that excess body fat fast then your best bet is to increase your metabolism using the three steps above. It may require some changes on your part but the long term benefits will be worth the effort you put into it.
By: Andrew Bicknell
About the Author:
For more ways to increase metabolism and lose body fat and for more information about how your metabolism works please click here.