Burn Fat: Lift
Weights - Muscle determines the speed of your
metabolism - the speed of your metabolism depends on how much
muscle you have. That's why men burn fat faster than women... They
have more muscle. Women could burn fat faster if they had more
muscle.
Women are scared to lift weights because they will get bigger
muscles!! If only this was were the case. Women do not have the
hormone levels to build big muscles, however they can replace the
muscle tissue lost through years of crazy dieting, irregular eating
habits and age.
Yes everybody is losing muscle, every year; every decade because we
are getting older, but only people who let their muscles waste away
have slower metabolisms as they get older. Keep your muscles and
keep your fat burning machine! The only way to do this is get
strong and stay strong.
Toss The
Scales - The scales tell you none of the things you
need to know about your body and everything you don't. They don't
tell you how much fat you have under your skin, they don't tell you
how much skin for that matter. The scales can't tell you how much
fluid is in your body.
What your bones weigh and most importantly, how much muscle you
have? However, weighing yourself can turn a perfectly good day into
a miserable day? Don't let an inanimate, household item determine
what kind of day you will have! They are not accurate so throw them
away.
Muscle Vs
Fat - Muscle weighs two times as much as fat yet
takes up half the space.
Muscle is responsible for burning fat. Muscle is small when
compared with fat. Muscle never hangs off your body in unsightly
lumps.
Muscle looks toned, tight, strong and lean. Muscle is tight and
hard to the touch and muscle is heavy. Fat is lumpy and soft and
flabby, fat takes up a lot of space, fat hangs off your body. Fat
is also soft to the touch and does not weigh as much as
muscle.
Always Eat
Breakfast - Research has concluded that having
breakfast is important to kick-start the metabolism for the day,
the body slows down whilst sleeping and food first thing in the
morning actually awakens the body ready for the rest of the day.
Also try eating more fibre at this time as it helps the digestive
system work more effectively and will help keep the blood sugar
levels spread evenly throughout the day.
Don't Cut Back On
Calories - Food has a heating effect on the body
increasing your metabolic rate; don't eat less than 1200 calories,
as this will throw the body into a starvation mode. Your metabolism
will then slow down to conserve the calories that you do have. Try
to avoid fad diets if possible as they restrict or reduce the
nutrients flowing to the body, which in turn slows down the
metabolic rate.
Eat Small Regular
Meals - Eat five or six small meals a day as this
will trick the body into thinking that there is an abundance of
food and will stop your metabolism from slowing down, keeping your
sugar levels at a normal level and this will stop you overeating.
Try eating the majority of your food earlier in the day, as the
majority of the calories will be burned up while you are awake and
active.
Count
Calories - The way to keep track of weight loss is
to buy a calorie counter and record your daily calorie intake for a
week. Average out your calories for the day and then decrease the
calories by 300 - 500 (No More) then gauge what happens.
By decreasing the amount of calories per day to this amount you
should start losing weight. Don't go any lower; check the mirror as
well as the scales to judge your progress.
Don't Repeat
Diet - Research shows repeated dieting actually
makes it harder to lose weight and easier to put it on because when
you dump the diet and return to normal eating habits the drop in
metabolic rate caused by the diet means that your old habits
actually represent an excess in calories.
Not only do you regain the fat stores just lost, but also you may
even gain an extra bit. If you find your weight loss starting to
slow or stop over a period of time, increase your walking pace a
little or throw in a couple of hills along your route.
Keep Track Of
Fats - This may appear difficult to maintain and
calculate but it isn't. On nearly all packaged food these days
there is a nutritional label with a fat indicator per 100gms of
that particular food. What your looking for here is a figure below
10 gms and nearing 5 gms would be the ideal. So purchasing and
consuming foods around this range you'll be on your weight loss
target.
The Low down On
Fats - It is stored in the fat cells of the body.
The number of fat cells is estimated to be around 50 billion for
the average person. It can be up to 100 billion for the obese
person. Fat cells are like storage tanks of energy to be used for
later use. It has been shown that obese people who binge eat may
stimulate baby fat cells to sprout to increase the number of fat
cells.
Additional
Tips:
1) Cut back (Cut your intake of food to ¾ of your normal
serving size)
Slowly reduce your intake of food. The more food you consume, the
harder it is to lose those fats. For starters, just reduce your
normal serving by one quarter.
2) Stay Away From Fast Food
The amount of flour and oil used to make these foods is enough to
turn anyone off from taking them. These are high calorie foods that
should be avoided at all costs.
3) Increase Your Activity Level (Burn off unnecessary
fats!)
Exercising is the best way to lose weight. The more you exercise,
the more calories you burn.
4) Only eat when you are hungry. (Mouth itch is not
allowed)
The lower the intake of food is, the better it is. Remember
everything you put into yourself is additional calories.
5) Set a goal (As the saying goes "If you fail to plan, you
plan to fail")
Setting a realistic goal is very important, it gives you the
motivation to go the extra mile. Use a food and training journal to
keep track of your progress. It allows you to set targets and keep
track of your weight and food intake as well as exercise
routines.
6) No Soda (Loaded with calories, don't be fooled by diet
soda either)
Soda or even Diet soda is loaded with calories. A lot of sugar is
added to give you the sweet taste.
7) Drink Water (When? Once an hour. Why? Good for your body
and complexion)
Water removes the impurities in your digestive system hence
unwanted residues can be cleared easily. Drinking water before
meals also makes you feel "full" and prevents you from
gorging.
Limit
Alcohol (Ever heard of beer belly? The reason lies with the
calories)
Drink fresh fruit juice instead!
Does it seem like an uphill task to complete? I won't disagree with
you if you think it is. Weight loss is a process and not an instant
solution. What you have just read is not a life changing plan, but
a step-by-step adjustment to your current lifestyle. There is
nothing wrong with drinking some liquor on a happy occasion.
Occasional enjoyment is always necessary for our mental well-being.
Do not force all these methods on yourself immediately or you will
most likely give up within a week. Instead, set a realistic target
and carry out everything gradually. Monitor yourself to ensure that
you are making good progress.
Compiled from:
http://www.nutritionpark.com/healthfitness/retrieve-Article.np?model.id=15&s=Lose-Weight-Quickly/10-Things-You-Must-Know-About-Fat-Loss
http://www.nutritionpark.com/healthfitness/retrieve-Article.np?model.id=20&s=Lose-Weight-Quickly/Weight-Loss-for-Men
