How To Start Reducing Fat And Gaining A Lean Body

There is a simple outline you can use to turn from fat to lean. This is just the outline, but a useful tool for you to begin your journey to lean. Add in your specifics that work with your body type, weight, and desired outcome and you are ready to start.

Exercise Factor:

Exercise is one of the most important factors that will help you out and it's not too tough. But you need a well planned routine and strictly following that routine. In many cases, this routine would not be exhaustive; it's just all about working in a perfect manner and consistently.

You should take guidance from your personal trainer or do research to know what exercise routine helps you to burn out your fats quickly. But, keep this fact in mind that fats can't be directly converted into muscles. So, while exercising you need to do both weight lifting and cardio exercises regularly and consistently. Cardio exercise is for quickly burning out your fats and weight lifting for building body muscles into shape. There should be a perfect balance between both cardio exercises and weight lifting as both of them are equally important in this journey of building lean muscles.

Most crucial point to keep in mind is that muscles are responsible for burning fats. Thus, more the lean muscles you have, more your fat is burned and you are
successfully leading towards your journey from fats to lean muscles. Thus, regular exercise will help you a lot in building body muscles. Now, exercise plays a major role in removing fats; but it's not the only factor. Changes in the diet are also important. The following points highlight how the diet factor is important in building body muscles.

Diet Factor:

Proper diet is necessary for building your body muscles. Proper diet means to know how many calories are necessary for building muscles; and to take that much calories in diet. This acts as "building blocks" for your muscular development.

You should also take care about food that you are eating. It must have enough quantity of proteins, carbohydrates and minerals. A great bodybuilding diet is a balanced diet consisting of 40% carbs, 40% proteins, and 20% good fats. All these nutrients are "building blocks" and play an effective role in building muscles. Depending on whether you want to gain muscle and bulk up or mainly lose body fat, you will adjust your calories upwards or downwards accordingly.

Drinking a sufficient amount of clean filtered water every day is also important. An accurate level of hydration is important for muscular performance. It is advisable to drink every day, ½ gallon (i.e. approx 2 liters) of clean water. The benefits of water hydration also include water flushes out toxins and metabolic waste products from the body. Clear fluids also help metabolize fat so your kidneys function properly.

Body restoration is the last part of this outline. Techniques to be aware of include contrast showers, ice message, deep tissue treatments, stretching and rest. This step completes the full outline and you, and your body, will be ready for its next session.

3 Stunning Ways To Burn Fat Fast

Do you know that there are easy and difficult ways to lose weight depending on what you do? You see there are certain ways which would help you lose weight at a rapid pace but people don't exactly know what to do and this is the major reason why it takes a lot of time for some people to lose weight. You need to do something which suits your body and your body reacts to it quickly. Read on to discover some of the most effective ways to burn fat at a rapid pace and achieve the desired results.

Use light weights- This is probably one of the best ways to lose weight at a rapid pace. This burns fat at a very high pace only due to the reason that this requires some work and targets real specific areas of your body where you need to lose weight. Make sure you start slow and build up as you start getting used to it.

Do a lot of cardio- This is another way to burn fat at a rapid pace. Cardio exercises are known to be the best ever for burning fat. Cardio includes a lot of exercises including running, jogging, skipping rope, cycling etc. But one of the best cardio exercises which can really help you shed a tremendous amount of weight is dancing. Yes dancing is a cardio exercise too and can help you lose a lot of weight within no time. And the good part about dancing is that even when you are tired you still feel like doing it.

Don't cheat yourself- Some people tend to cheat themselves by jerking while using weights, or not running the miles they had planned. You see the more you cheat yourself the worse your case is going to be. One of the biggest keys to burning fat is to stick by the plan and never quit.

Burn The Fat Feed The Muscle

Every year millions of people around the world jump on the weight loss bandwagon. Diets, fat burning pills, and infomercial exercise machines flood the market, hoping to entice as many people as possible with their promises of quick and easy weight loss. But in this world of weight loss confusion there is a question that most people over look; do you really want to lose weight, or do you want to burn the fat?

Even though you can argue that semantically those two terms mean the same thing they are worlds apart when it comes to having a healthy body. When you lose weight what you are really after is losing excess body fat because a high percentage of body fat is harmful to your overall health. You don't want to lose muscle mass, bone density, or even too much water because this can be detrimental to your health and fitness goals.

No where is this principle better described then in the downloadable ebook Burn The Fat, Feed The Muscle. This diet and fitness program is all about getting rid of all that excess fat you've been carrying around without affecting the overall health of your body.

Here are some "Truths" about the many weight loss programs that promise quick results.

1. Permanent Fat Loss – It's a known fact that nearly ninety five percent of all people who lose weight gain it all back and usually end up packing on more weight, in the form of fat, after they begin their program. The Burn The Fat system will show you how to avoid this problem through sensible diet and exercise and keeps your body in tip top shape.

2. Your Metabolism – This is your internal calorie burning engine. Nothing has the power to affect the amount of fat you carry around quite like it. Unfortunately many of the diets out there fail to take this part of your physiology into account. When your body becomes starved for calories its metabolism will actually slow down and it will begin to hold onto its fat stores while cannibalizing its own muscle for energy. There is nothing more detrimental to fat loss then having this happen because your muscle is your most effective calorie burning tool.

3. Weight Loss Supplements – The ads are everywhere, on the TV, in magazines, and the bottles take up large amounts of shelf space at stores all over your neighborhood. These miracle "fat burners" in pill form make large promises, but do they deliver? Most of them contain stimulants of some sort, usually in the form of caffeine, which do in fact raise your metabolism and suppress your hunger for a short period of time. Unfortunately you have to keep taking them because their effects are short lived, which in the long term can be harmful to your health because they do not provide your body with the nutrition it needs. In fact you can have a more permanent long term metabolic increase just by making some simple lifestyle changes centered on eating the right kind of foods and exercise.

The point of the Burn The Fat, Feed The Muscle system is that you will get out of it what you put into it. It is straight forward in its approach using time proven techniques that will show you how to lose fat and build a strong healthy body.

Eat To Lose Weight – Fat Loss 4 Idiots Shows You How

Did you know there is a diet that works because you get to eat four meals a day? Think about that, you actually can eat yourself thin if you know which foods to eat and when to eat them. This is exactly what the Fat Loss 4 Idiots diet plan does for you.

If you want to understand how this diet plan works you need to understand how your metabolism works. Your metabolic rate is the speed at which you burn calories. The faster it is the more calories you burn with the result being less body fat. You can accomplish this by simply eating nutrient dense foods that your body needs in the first place.

The cells of your body need calories to function because this is where they get their energy. This energy comes in the form of carbohydrates, protein, and different fats. What is important to remember is that not all calories are created equal and the types you eat can make a big difference in how your metabolism responds.

This is where Fat Loss 4 Idiots can show you exactly which foods you should be eating to get this metabolic response. Healthy foods high in complex carbohydrates, protein, fiber and vitamins and minerals are what is recommended to boost your metabolism.

Here's why eating these so called negative calorie foods can help you lose weight. It takes energy for your body to digest and then process the foods you eat. The more nutritious the food the more energy needed to extract those nutrients. By controlling what you eat and when you eat it you can further increase your base metabolic rate. Your body needs certain types of nutrients and calories at different times of the day and by giving it what it wants and when you will see good results.

Here's one last thing to think about. Many diets restrict the amount of calories you eat. The problem with this is that once your caloric intake drops below what your body needs to maintain itself your metabolism will begin to slow down. When this happens your body begins to hold onto its fat stores and it becomes impossible to lose anymore weight. If your intake of calories gets low enough your body will actually begin to break down its own muscle for energy while keeping its fat stores in reserve.

Fat Loss 4 Idiots helps you avoid this problem by allowing you to eat plenty of healthy food that keeps your energy supplies high which boosts your metabolism for optimal fat loss. If you are tired of starving yourself for little to no gain then consider giving this new way of losing weight a shot.

Bodybuilding Workouts Are Necessary For Fat Loss

People think diet alone is the key to losing weight or fat, or perhaps diet combined with a bit of aerobic activity. That may be a useful place to start, but it eventually leads to a plateau. Adding a bodybuilding workout to your routine serves as the key to getting your fat loss back in gear.

The right bodybuilding workout can do wonders. Among the benefits are increased flexibility and power. Age makes muscles atrophy and get stiffer, so a weight lifting program can help your body maintain and even regain its flexibility and strength. Daily activities get easier to perform and you have the muscles to support you for when you need them. Keeping your body honed makes you more comfortable participating in physical activity in general.

Another benefit of a bodybuilding workout is an increase in muscle mass. While muscle weighs more than fat, it also burns more calories. More muscles mean you can eat more calories and still lose weight. In fact, many people that do strength training exercises will supplement their diet with extra protein, which is necessary for increasing muscle mass. Whey protein powder is one way to supplement when working out. Adding more lean meats and protein-rich beans are another way.

Strength training is critical if you want to lose fat, especially if you want or need to do it fast. To get rid of your fat, including your love handles and your beer gut, you must gain muscle. Strength training causes increased muscle mass, and increased metabolic rate so that you burn fat all day long. If you want that shapely body, you must gain muscle.

Lifting weights makes your body stronger. The improvement in body shape also improves self-confidence and adds to a general sense of comfort. There's something special about feeling good about your appearance and health. It shows in how you walk and carry yourself, holding your head higher. Strength training is an excellent approach to improving your health, confidence and how you feel about yourself.

With all the obvious benefits of weight training, it isn't hard to see why many people are going the route of weights exercises, and bodybuilding workouts to achieve their goal for losing weight and fat. With weights you should start slow, increasing gradually, in a few weeks you will both see, and feel the difference, not only in your appearance, but also in your attitude. Weight training is the best way to make your body into the one that you've always dreamed of.

Carbohydrates Make You Fat….give Me A Break!

It seems like everyone now has some kind of carb-phobia. The latest series of diets claim that Carbohydrates are the devils food and you will put on weight simply by looking at them. Everywhere you look there are foods that have low carb alternatives. Many restaurants even now provide low carb options on their menu! From my own personal experience, cutting carbs is what made it so difficult for me to stick to a diet. I constantly felt low on energy, tired and drained.

The absolute bottom line in losing weight is to simply burn off more than you eat. Therefore eating too many calories are what makes you fat, not a certain food group. If you eat less total calories then you need, you are going to lose weight, no matter what the food is. The fact of the matter is, we shouldn’t cut out carbs at all. Several reasons why.

Firstly, our brain needs a certain amount of carbohydrates to function at full capacity. Carbohydrates are our brains preferred source of energy. Studies have revealed that memory; learning and concentration are negatively affected on low carbohydrate diets.

Secondly, carbohydrates are loaded with vitamins, minerals and antioxidants which will only lead to deficiencies and various health problems if we neglect them. They are also our bodies preferred source of energy.

When it comes to losing weight, what many people fail to realize is that fat burns best in a carbohydrate flame. By that, I mean that our body is most efficient and burning our excess body fat, when we use carbohydrates as the primary fuel source. We need carbohydrates to do high intensity workouts. Thus the more energy we have the better we train and the more fat we burn afterwards. A really good analogy I heard once was comparing burning fat to starting a fire. The kindling (carbohydrates) is used to get the fire started then the logs (fat) are burnt for hours afterwards to sustain the fire.

The final reason why we shouldn’t neglect carbohydrates is because they taste good! This is a real key to long lasting weight loss. We should never neglect ourselves from eating foods that taste good and we enjoy. I don’t care how strong a willpower you have, sooner or later you will crack under the pressure. Again, to lose weight successfully, you simply have to eat less than you burn off a day. It isn’t what foods you eat that makes you fat, but how much food you eat. I cannot stress that enough.

So if you are someone who actually enjoys eating carbohydrates, don’t deprive yourself of it, because if you do, sooner or later your cravings will be unbearable. We don’t want to deprive ourselves of what we love; because eventually we will succumb to the pressure.

Remember, the bottom line to successful weight loss is how many calories you eat a day, not what foods you eat a day. Therefore it makes sense to consume foods you enjoy and simply monitor how much you eat. This will enable you to stick to a reduced calorie diet for a longer period of time, hence giving you a better chance of dramatic and long lasting weight loss.

Calorie Shifting - What Exactly Is Calorie Shifting?

One method of dieting which has exploded in recent months is the one based around calorie shifting. Despite this many don't even know what the idea is behind it or have any idea of how it actually works.

Most diets currently available are based around low calorie intake and missing out on some sort of food type, for example carbohydrates. Although this diets may result an initial speedy weight loss the losses soon ground to an halt.

The reason for this is that when we don't take in enough calories and miss out on certain food groups and the benefits they provide our body sends a message to our metabolism to work at a slower rate. This is because it senses that we may be starving and so wants the body to store as much energy as it can.

The diet based around shifting calories gets around this problem by fooling the metabolism into believing you are not on a diet and thus keeping it working at its higher rate. It does this because instead of eliminating food types all together it rotates which ones you eat each day. This has two main benefits one being that you will still get all the benefits that each food group provides and it also solves the metabolism issue.

Another added benefit is that because you are not being made to eliminate any foods you don't get cravings for them and binge. Also diets based around this method have a small cycle of 11 days which when that is over you get 3 full days to eat what you like.

Calorie shifting diets have had such a high success rate amongst users that it is only likely to grow in popularity. Unfortunately with success will come many mediocre copies of the idea so I would recommend using it now before it becomes harder to find one which is the real deal.

Lose The Belly Fat Blues

Belly fat is a bad bad thing. Nothing can swing your good mood to the blues more quickly than a sharp glance down to where the toes of your sandals should be only to spy your old nemesis, the jelly belly lurking between you and your perky toenail polish. One of the main reasons we are so fixated about losing fat from our belly is that it is right out there in front of ... well ...in front of everything really. We sort of lead with our belly and it is a constant shaming reminder that we are not fit and slim and healthy.

Being the bit of us where we secure our trousers, skirts and undies, we are confronted with our belly fat facts, not just every day, but lots and lots of times through each day. Not to worry. Belly fat does not have to be forever.

This is how lose the belly fat blues in a 3 part harmony.

Part 1: Immediately straighten up.
Chin up, chest out, suck the guts in, straighten the spine. Make those rusty old ab muscles do a bit of work. Yes, abdominal muscles are no myth and believe me, even if you can't see them you are going to feel them after a couple of days of good posture and tummy squeezing. Plus, if you have your chin up, as well as losing the not-so-fetching round shouldered look that makes your stomach look even bigger, you won't even see your belly. Bonus points!

Part 2: Get walking.
Walk as fast as you are comfortably able for at least 30 minutes a day. You don't start to burn fat from your body's reserves until you have walked briskly for at least 20 minutes, so the longer you can walk for within reason the better. Aim to go from 30 minutes to 1 hour per day, with only 1 day off a week.

Get into the habit of going at the same time and to the same place each day. Have a contingency plan for wet weather walking, so you don't end up missing your exercise and feeding your belly fat monster instead.

Your body will ache from regular walking; muscles and joints will protest quite a bit. But you will wobble a lot less after just 6 short weeks. Your belly fat will shrink. It's worth the discomfort for the reward, don't you think?

Now in the first 6 weeks, you are just going to feel firmer and lose weight all over, so don't expect a concave stomach to emerge (submerge?) anytime soon. You will be losing fat in proportion and it's all good.

Part 3: Stop feeding your belly fat monster.
Cut out most of the saturated fats from your daily diet. Saturated fats should make up a maximum of 10% of what you eat. You can healthily consume a further 20% from unsaturated fats, but you have to make the shift if you want to ditch your belly fat.

Now, you are never going to achieve six pack abs with good posture, some brisk walking and a reasonable diet. To get the body of a body builder or fitness model, you have to be totally dedicated to sculpting your body. You need a long term low fat, low carb diet with lashings of cardio and strength training exercises. The reason so many people admire six pack abs and indeed covert them is because of their relative rarity.

Worry about that later. Let's just make a very good beginning by losing the belly fat blues.

Your Fat Loss Efforts Are Going To Fail

Sooner or later, (sooner for most of us), the fat loss efforts that you put in are going to fail. You may be cruising along, quite happy with your diet and exercise efforts; nutritious food, invigorating workouts, healthy glowing skin....then from seemingly out of nowhere the bathroom scale and its devious sidekick, the full length bedroom mirror, give you, well, a kick in the side. Ugh!

The scale and the mirror will not deceive you very much or very often. It could be that you are a bit bloated; maybe have a bit of water retention. But it could also be your fat loss failure wake up call. Maybe you've been cheating too much on your diet and exercise program. Don't get me wrong - we all cheat, but the ones who get caught are generally the ones who cheat more often and more spectacularly.

Maybe you're taking the exercise too easy. If you are not at least a little puffed during and after your daily workout, you have been slack with your calorie burning efforts. (You are still doing a daily 45 minute to 1 hour workout with just one rest day a week, aren't you? Aren't you???)

How about your calorie intake? Are you recording all you eat in your food and exercise diary? Are your portions truly controlled or are you employing good ol' guesswork? You know, even professionals in the health and fitness industry like nutritionists and dietitians will underestimate their portions if they don't measure them accurately once in awhile as a benchmark. Calorie amnesia is a major cause of fat loss failure.

The bottom line is that your fat loss efforts have failed. Now what?

Your response to this question is crucial. You can give up, like so many before you. Give up and be overweight, unhappy and frustrated. Back where you started or worse. People really fail only when they make the choice to give up.

Not an attractive choice.

Look, the secret is, don't see fat loss failure as insurmountable defeat. It will happen. It happens to everyone. It happens way more than once.

You don't let failure in other areas of your life stop you from your eventual triumph, do you? Try to remember how hard it once was to tie a shoelace, write a sentence, drive a car. You learned these things, despite initial failure and frustration because they were vitally important to you. You have to make fat loss for a healthy mind and body a top, if not the top, priority in your personal life. See failure as an opportunity to review and reconsider your tactics.

You will fail in your fat loss efforts, but you must rise from the ashes and be the majestic phoenix, not the pathetic chicken.

Tips For Reducing Belly Fat

Having a flat belly is a dream for many people. How do we effectively reduce belly fat? Here are helpful way tips to get rid of that huge chuck amount of fat in your belly and attain those so-called "washboard abs".

1. Do Exercises

Try doing cardio exercises or aerobic workouts for 30-45 minutes per session in order to maximize benefits. Stopping after only 20 minutes will not do you any good, as considerable fat loss will only kick in when glycogen supply goes way down.

Try to exercise everyday or at least three times per week to build on endurance and strength.

2. Have a good diet

Remember that even if you are performing cardio work, results can never be achieved if you do not have a good diet. Fat loss is calculated at 50% nutrition and 50% exercise. Take note that even if you work out for a considerable amount of time, this will be all for naught if your calorie intake remains higher compared to what you lose.

3. Have breakfast regularly

Not only with a hearty breakfast start your day on a positive note but it will jumpstart your metabolism. Remember that you did not eat anything during the duration of your sleep and it is likely that your stomach is empty. Having no energy will make you feel sluggish.

4. Ban salty food

Always take note that salt absorbs water. If you want to reduce your belly fat, it is advisable to consume food that is low or free of salt. If your body holds less water, you'll be able to achieve a leaner frame in no time.

In summary, attaining reducing belly fat is difficult especially for those that are fat most of their lives. It will take a large amount of discipline to exercise everyday and keep a balance diet. However, anything can be achieved, as long there is a conscious effort to improve.