Fat Loss For Idiots

C. Oon asked:


It is indeed difficult to take off excess body fats and keep them off permanently. You may have come across and meet different people, successful in every field, thriving and blooming in whatever they do, except for one thing - dieting. These people, and that includes you may have tried different diets from Atkins to South Beach and everything in between, but to no avail. This means to say, in spite of the knowledge and determination to lose weight and burn fat fast, it appear as if nothing seems to work.

And so, let’s try to go over some essential tips to burn fat fast and make this piece your ultimate guide. Let’s start.

1.Get fit. If you’re not very fit, chances are, your muscles won’t get accustomed to working extra hard and it will ta ke time for you to tune in to exercise mode. If you’re very overweight, you need to ease into exercise progressively. Make certain that you do not pressure and force yourself too much as this would lead to straining and stressing your muscles. Instead, sustain a gentle pace for the first few days of your exercise, and then slowly increase the length and intensity of your workout as your routine progresses. For fat burning, your pace and your exercise in general should leave you winded for best results. But, one rule of thumb, wheezing should still allow you to carry on a conversation - that’s the healthy way to do it.

2. Detox you system. This is another way to burn fat fast. Detoxifying your system doesn’t only allow your body to get rid of toxic substances from the foods you eat and even from the air you breathe; it also aids all the systems in your body to function properly. Detox is also a means of cleansing the body. When the body is cleansed, burning of fats is definitely much easier to carry out.

3. Watch your fats. In other words, familiarize yourself with Nutrition Facts Labels on different packaged foods. There are some foods that claim reduced-fat, low calorie, zero sugar and light (lite) content, but in reality, their claims can be confusing. Take for example an olive oil. Most olive oils claim low or light fat content, well in actual fact, what these manufacturers are talking about is the light color of the oil. Keep in mind, all oil is 100-percent fat, so you better be aware of what these Nutrition Facts Labels are claiming as they can be really misleading at times. To help you burn fat the fast way, you should avoid man-made fats that prolong the life of packaged goods, and other trans-fats and saturated fats.

4. Consider your calories. You should develop a meal plan if you’re serious about losing weight and burning fats fast especially in your mid section. You can do this by figuring out the amount of fat calories you must have each meal. For optimum results and to make way for an effective fat burning meal, it is important not to exceed 30 percent of calories from fat and one should stay within the required daily caloric intake.

Tim Goodwin asked:


I recently gave a presentation to about 70 females on the subject of fat loss and the common methods we use to attempt to rid ourselves of excess body fat. During my research for the talk, I unearthed a large amount of material that supports my belief that most of the world’s population are being misled in their quest for a slim, but healthy body, that so many of us crave!

Does it feel like the whole idea of fat loss is only possible for the genetically gifted…

Are you searching for the quick fix that will trim away body fat overnight?

Or are you still waiting for our “trusted” pharmaceutical companies to produce the ultimate weight loss pill that will solve worldwide obesity problems…

Sharing some of the following facts and myths with you is not going to be easy for you to stomach, I suspect that you’ll be shocked, dismayed or maybe you’ll feel that none of what I tell you is true.

In fact I am fairly sure you’ll dispute much of what I report, so I ask you to check my sources, read for yourself the studies that I cite. You’ll be as shocked as my audience when you really do discover the truth about fat loss!

Myth 1 - Skipping meals and snacks is OK if I want to lose fat! Do you skip breakfast, the odd lunch, or maybe you don’t eat at all for a whole day, because you “don’t feel hungry”?

PLEASE DON’T!!

There is nothing worse for your metabolism than irregular feedings.

Eating 6 meals a day compared to just 2 meals a day of the SAME caloric value total for the day, will result in more fat loss!

Check out study no.1 to discover why eating every few hours is ESSENTIAL for fat loss!

Myth 2 - A calorie is a calorie

Unfortunately NOT.

Eating a diet of refined carbs and low fat will actually make you fatter, than a diet of low carb, high fat of the same caloric value!

If you think about it we have been told by the FDA in the US to reduce the amount of Fat in our diet and replace it with carbs like bread and pasta. The food pyramid clearly showed this!

Sadly it is all those refined carbs that have been adding to our waist line and not the fats.

Study no.2, proves that a diet high in fat actually resulted in MORE fat loss!

Myth 3 - You must only train in the “fat burning zone” to lose fat!

Probably the biggest myth in the world of health and fitness today, and one that drew the most gasps and head shaking in my audience!

The fat burning zone DOES exist BUT, it is NOT an effective workout strategy for overall fat loss.

How can that be?

To be honest you don’t need to read the studies to prove this, you can see for yourself in the gym. How many people do you see going to the gym week after week for months on end, doing their fat-burning zone workouts, BUT never actually changing shape?

The nail in the coffin of your fat burning zone workouts is crystal clear study no.3 comparing a ‘diet only’ group to a ‘diet and exercise’ group. The exercise consisting of a 45 minute “fat burning zone” routine, 5 days a week for 12 weeks.

The abstract from this study states: Results indicate that moderate aerobic exercise training during a 12-week period has no discernible effects on body composition.

i.e. fat burning zone workouts do nothing for losing body fat!!

WOW!

Myth 4 - Calorie counters on machines are useful for fat loss…

We’ve all done it, waiting for the calorie counter on the treadmill or cross trainer to tick by 400 or 500 calories burnt during your workout. We can then feel all virtuous as we tuck into our post workout coffee and chocolate muffin, safe in the knowledge we have “earned” it.

Unfortunately, calories burned during your workouts are not significant when you want to lose fat!

Study no.4 compared endurance style workouts to higher intensity interval training where the number of total calories burned during the workout, was over twice as much for the endurance group than the intervals group.

You would think that the endurance group would logically lose more fat given that they have burned more calories in total? However the intervals group lost NINE times more fat than the endurance group!

Those calorie counters on your exercise bike are really worthless, my advice, cover them up!

Myth 5 - Crunches will get rid of your belly fat!

How many crunches do you do each day? 10, 20… maybe 50, 100… or maybe more?

Any self respecting fitness professional will tell you that “spot reduction” doesn’t work! If it did, all the people doing 100 crunches a day would be walking around with a perfect SIX PACK, but flabby **** and thighs! It just doesn’t work like that!

So quit wasting your time and effort on this ineffective exercise and have a go at doing some of the more effective methods instead…

THREE truly effective ways of getting rid of body fat

1. Drop the refined carbs from your diet. Eat more high quality proteins and unrefined carbs in the form of fresh fruit and vegetables. 2. Do some short, sharp and very effective interval workouts. 3. Get your trainer to show you some intensive ALL BODY resistance workouts, utilising large muscle groups as much as possible!

Each of these methods will achieve the necessary result of boosting your “basal metabolic rate”, this is your 24/7 fat burning system in your body.

Utilise all 3 methods and fat will literally melt away!

12 weeks is a relatively short time period in your lifetime, and this is all it took for Claire to drop over 5% in body fat, and drop 2 dress sizes utilising the same three methods of fat loss. With renewed confidence in her body and her structural health too, she is now embarking on a new sporting passion of rock climbing….

So what would you do with your new body?

Whilst you may not want to believe that these 5 myths really ARE myths, I urge you to follow up on the studies I cite and see for yourself!

Better still, would be to get down to your gym, adjust your nutritional habits, and try out the EFFECTIVE methods for yourself.

Tim

Study 1. Iwao, S., Mori, K., Sato, Y. Effects of meal frequency on body composition during weight control in boxers. Scan J Med Sci Sports 6:265-272, 1996 Study 2. Effects of a low-fat versus a low-carbohydrate diet on adipocytokines in obese adults. de Luis DA, Aller R, Izaola O, Gonzalez Sagrado M, Bellioo D, Conde R. Study 3. Influence of diet and/or exercise on body composition and cardiorespiratory fitness in obese women. Utter AC, Nieman DC, Shannonhouse EM, Butterworth DE, Nieman CN. Study 4. Impact of exercise intensity on body fatness and skeletal muscle metabolism. Tremblay A, Simoneau JA, Bouchard C.



Fool Poof Guide To Fat Loss