Many have waited a logical answer to the question: "How can I lose body fat?" In search of the answer, many have invested an enormous amount of time thinking, worrying, wasting effort and spending money.
Most will be very disappointed with the negative result; or still overweight, a smaller version of themselves with the same consistency version, weight gain due to poor diet, or even a member of the fitness unused due to lack of motivation.
Do not you think that the stories of inconsistencies in the results of weight loss programs and nutrition are everywhere? No visible results one can only expect to suffer from discouragement a healthy lifestyle inconsistent, and the inevitable ... the disappointing attitude.
I've been watching this take place for many years. Seeing people get engaged continuously focuses on a target health and weight loss just to get your intercepted or dampened by the fallacies of fat removal enthusiasm.
Fallacies of nutrition and weight loss are more common than ever. It seems like every day there is a new and surprising to remove fat from your body way. A single secret or method that has been found to remove fat deposits repugnant away from our waist, thighs, buttocks, arms, and other dreadful nutrient seems to want to hang around.
One of my goals as a physician is to help you live a happy and healthy life as you overcome the falsehoods of the body fat loss conspiracy that is snaking around each television set, fitness and exercise magazine in the country. To be prepared.
This program establishes dramatically the truth, apart from the quick fix. Is nuts, bolts and tools necessary for proper nutrition, fat loss and overall health. If you think this booklet will only require a quick glance, you may be disappointed. Take time to read and study this page page eBook.
Take the time to master each step. Follow the simplicity of this plan. Add a touch of common sense. You will be amazed with the results! No miracles, no secret codes, and no magical exercises. These steps are timeless. Use them throughout your life, no matter what level of health you want to achieve. Stay toned, sculpted and say goodbye to unwanted body fat forever! See step 1.
Step 1
We must begin with this fallacy to remove most of the fat loss and weight; detecting the reduction. This is to remind you that the only way to "spot" reduce fat from your body is with a surgical procedure!
You can not directly burn fat by weight training or resistance training. You have a better chance to wash the car and then miraculously find that your house is clean too.
Body fat burns systematically, from everywhere at once. In general, this process starts when you reduce your calories or increase your activity level. Some are still doing hundreds of sit ups, waist bends, and leg lifts thinking these areas harden due to the constant burning.
I sympathize for people when I say, "I'm really trying to trim the waist, I'm doing a hundred sit ups million a day." Or the famous girl from a popular TV show when responding to a question some TV presenter asked. He wanted to know his secret to a great stomach. "Oh, I do a hundred sit-ups a day!" She answered. Get a clue!
Please remember, weights to build and maintain muscle, and diet and cardio burns fat. When you do a weight training exercise and feel a burn in a particular muscle group, what your feeling is the muscle burning not the fat burning. If you want to lose the soft part around the waist or thighs and performed exercises waist or thighs, which is not burning FAT is building muscle.
This applies to all areas of the body. Some of the popular ways people try this kind of magic are doing butt exercises to make the smallest rear (bad)! Do arm exercises to lose fat on the back of the arm (never)! Making internal movements of the thigh to get rid of the soft spots on the inside of the leg (impossible)!
You have a better chance to build those larger areas you do to make them smaller. If you want to lose fat, remember it burns systematically of your body. This requires a change in lifestyle, especially your eating habits and activity level.
Step 2
Before you even think about starting a fat loss program you should recognize and identify exactly what you want from him first. Properly identify and recognize what one wants to make all the difference in the world!
This story explains everything. There was a man, let's call him "John", which comes to losing weight, but it never worked. He was 5'6, 265 pounds. and only 31yrs old. Let's say that was not all muscle weight (to say the least). I asked what kind of training he had done.
She had tried everything. Fad diets, workout tapes, housing programs, treadmills, miracle diets, meat grinders, toothpicks under the fingernails, nothing worked! One thing I tried was never "coherence"! He had not done any weight loss program for more than 4 weeks. He did not know what the motivation is lost immediately began shortly after each. Once someone asked if he had correctly identified their primary goal in health and wellness.
He explained that he wanted to lose about 100 pounds. As quickly as he was explaining his goal, his key obstacle was evident. "Have you ever heard the old saying about goal setting?" They asked. "Anyone who tries to look at the top of Big Mountain before boarding?"
It can be a little intimidating. John was encouraged to change their overall 100 pounds. goal to something smaller, like 1 pound of fat loss per week. It's not as overwhelming, allowing you to focus on a smaller 1 pound rather than intimidate great goal 100 pounds. He accepted.
He decided to follow a pound a week goal. 3 months later John had a change of attitude. It also appeared that he had lost a significant amount of weight. He explained that according to the scale is 5 lighter than it was three months ago pounds.
However, according to their percentage of body fat, the size of your clothes, and received favorable reaction from people when they see their change, which actually benefited more. 12 pounds was removed. body fat and He gained 7 pounds of muscle.
If you are wondering how more results is achieved in three months than it did in three years, the answer is: is identified completely what I wanted in small credible parties. In order to succeed in burning fat and feel better, you should recognize exactly what you want and divide it into smaller parts.
Also, if Juan had that "visible" objective when he started (three years earlier), he would not have given up as quickly. You can reach any goal you set if they break down into smaller parts. After that, write it and read it every day. Write down exactly how much fat you want to lose, exactly what you want to look and how you feel.
What is your number one goal? Take some time right now and identify what you want and then divide it into smaller parts. If this crucial step you can expect to resemble John for the first three years is skipped. A goal setter out of focus. He knew where he wanted to go. However, his goal was not fully identified so did not know how to get there.
Do it now, recognize it, break it, then write and read often.
step 3
Without this step action, your expectations for the results can get out of focus. You are reminded to use common sense when you think of the loss of fat and weight loss. It has to do with the difference between muscle and fat. Remains focused properly. I say this first because 9 out of 10 people who start a weight loss goal start due to a desire to reduce the size.
Think of a pound of fat a 3500 calorie calories consistency.
If you took a pound of fat and put it in front of you it would equal a grapefruit size. If you take a pound of muscle which has a caloric consistency of 600 calories and set it in front of you it would equal an orange in size. As for both you will find that both are the same weight, but a pound of fat is bigger and takes up much more space.
If you lose 10 grapefruits your body, and gain ten oranges, and the two pound individually, it would weigh the same weight, but much smaller then. Because of this size difference you can see your clothes get bigger about you, your inches down, and people telling you that seems to have lost weight.
However, if you get on the scale can remain the same weight and appear to be much smaller. This happens when a regular exercise program or activity is increased, as always initially build muscle. Usually 2-4 pounds for a woman, and 5-10 pounds for a man. This may occur within the first few months.
By measuring the results on the scale, it can be heavier or the same weight. This is because it will build faster you will lose fat muscle. But after muscle building slows down, after the initial growth period (from 1-3mo), you can count on seeing the fat consistently peeling off your body. You can lose 1-2 pounds of fat a week. Imagine losing a pound of fat every week!
That's 52 pounds in a year (imagine 52 grapefruits out of your body). So remember to use use common sense when you think about fat loss, not only think of weight loss.
step 4
Most failures of fat loss could be avoided if people just absorb the next step. This helps you remember that by doing resistance exercises (or weight training) can avoid committing "suicide exercise". "I will lose weight first and then I'll tone up". Or, "I do not want to do resistance training now, I'm waiting until after they lose weight."
My bones tremble when someone says these phrases within hearing range. Suicide exercise commit deadlines. I will explain to you how this happens. I will also show how to prevent this semi-catastrophe.
First let's look at the bad habit of going on a diet or reducing calories significantly with no resistance or weight training. I call this the "I want to lose weight first and then tone" disease. The reason for this fallacy started in the first place is because if you think about it, seems to make sense.
Our bodies are programmed to avoid hunger. Imagine your body has 3 separate sources for food: Muscle (protein), fats and carbohydrates. Fat contains 9 calories per gram and muscle and carbohydrates contain 4 calories per gram.
Fat is more valuable to your body as it has more calories to burn in case of starvation. It has nine calories instead of four. This means that in case of starvation one gram of fat would last for the food supply of a gram of muscle (protein) or carbohydrate.
Fat would have a longer period of burning calories because it has 9 calories per gram and muscle and carbohydrates have only 4 calories per gram. Imagine needed money and someone asks "Do you want $ 4 or $ 9?" It could undeniably pick the nine. The $ 9 that would last longer and provide greater utility.
Same with your body. It is preferred to have 9 calories from fat instead of only 4 calories of carbohydrates or muscle (protein) as it provides 9 calories greater use (most valuable). When the diet, the body burns more calories and at the same time consuming less calories.
This puts your body nervous because he thinks he is about to starve. So what does it do? It is said. "Since I'm starting to starve with this diet, it is best to prepare and keep my most valuable form of food, fat Instead of using fat for energy, as you want to do, have to cling to fat (hold) due to starvation alert.
There is a way to prevent this! Incorporate resistance training or weight training activity in your diet plan. Resistance training builds and tones muscles. When resistance training and muscle tone is sent a message to your body that tells him not to starve, it is growing! your body it's okay to go ahead and burn fat for energy is said.
You are hindering the process of starvation because it will add and muscle tone through resistance training. When resistance train you build and tone muscles. This tells the body that is growing and healthy, not starve and diet. For resistance training to increase metabolism.
As I just said, when you weight train speed up your metabolism and that really helps out the process of burning fat. This is why. Muscle to your body is like a car engine. The larger engine is the faster it goes! If you went out and an extra cylinder engine for the car would be faster it is added.
When it is building muscle metabolism accelerating and is as adding an additional cylinder body. As an extra cylinder in the car's engine would faster. An extra cylinder in your body makes your metabolism faster too.
Approximately 50 extra calories a day burned when you weight train. These 50 calories a day may not seem much, but during the 7 days that's 350 calories. After 10 weeks, which is equal to 3500 calories. That happens to be the consistency of calories in a pound of fat! So when you weight train, a loss of extra fat is obtained.
Fat (the size of a grapefruit) will systematically burn his body every 10 weeks only by the addition of a pound of new muscle. Dieting without strength training is not the only way that can be considered suicide in the year.
There is another way too. I've been watching the athletes do this for years. Not only slowly commit suicide by doing this exercise also they cause zero results from your exercise routine altogether. It is when an athlete enters the chiropractic office, the gym, the gym and its own gym and start doing a cardiovascular exercise before the train weight.
They make a complete cardio workout then start pumping machines or weights. I'm not talking about heating. A five to ten minute warm up cardio is fine. I'm talking about a cardio workout 20-60 minutes. The cardio session might be walking, running, jogging, biking, aerobics, treadmill, or even a walk in the park.
This is bad! I remember we were talking about your body that has three separate food, fat, muscle and carbohydrates sources? Well, I love to use carbohydrates first. When a session full cardio is done before your weight training routine use mostly all the carbohydrates your body has available. When loading the train just after, searches the body of a power source for use while weight training, but can not find one. You want to use carbohydrates, but only happened in the cardio.
You can not use fat because fat requires oxygen to be burned. (When loading train muscles contract. The veins and arteries that carry oxygen to burn fat to muscle they remain constrained. When this happens are not able to supply oxygen to fat burning effects.)
Your body is forced to seek an alternative form of energy to support this weight training. It looks carbohydrates, but they are gone. It is use fat, but the veins and arteries are being squeezed and limited. Your body has no choice but to use "yes" for energy and feed off its own muscle mass.
The result: you become a smaller version of itself with the same consistency, ie suicide installment exercise. Do resistance training first!
When you do resistance training first, put your body in a win-win. His body wins because he gets to do what he wants to do. Uses carbohydrates for energy first. Your body also wins because you get to use carbohydrates during endurance training (as assumed a) instead of using its own muscle mass.
Be sure to do cardio workout after you are done with resistance training. Most carbohydrates are burned, and all the time does not come out of breath and exhausted its oxygen supply, after a few minutes of your body will use fat as energy.
The point is that your body can only use the muscles or carbohydrates during endurance training. You can not use fat directly. If carbohydrates are exhausted before you start resistance training with cardio, you leave no choice but to use the muscles. Here's a fast track for you to do cardio after weight training session.
Always go at a pace where you can hold a conversation without having to huff puff or breath. This will ensure sufficient supply of oxygen to burn fat. By doing this action step will be a, toned, sculpted, and an enthusiastic sportsman alive!
step 5
You should always remember to have a steady income of fat in your diet to lose fat from your body. The incorporation of dietary fat is like money in the bank.
If you have some money in the bank, and you have a steady income coming in regularly, it does not mind spending some of that money in the bank. BUT, when you have money in the bank, but without stable income, what do you do with that money in the bank? You hold it and use it sparingly.
This is precisely how your body thinks. If your body sees that you have no fat intake, he gets nervous and thinks his hunger. It will not release the body fat for energy. The message is to always consume 15% of their diet from fat. This is where a good supplement program can really help.
Also do not be afraid to eat something that I really like, at least once a week. Be sure to choose a day and time and stick to it. "Marty" is the one who loves this concept, but not like him. He really started to see results when a trap once a week joined food, however, there was a small problem. He kept changing the "cheat day".
Originally his day was Sunday. On Wednesday, he was seen eating at a pizza place in a local mall. When he approached her, she said, "Oh, hello, I did not tell you, I've changed my day to Wednesday now, its not Sunday." When asked if he had decided to make the change, he said, "Recently, when I walked by this pizza place!".
A couple of days of deception does not hurt anyone so bad, but too much inconsistency and flexibility certainly will. Include a good percentage of fat in your diet and eat a desert or something you really enjoy once or twice a week. As I mentioned before, are not well balanced nutritional supplements that can also give you this balance.
step 6
Write down everything you eat for three days. Do this in three days you're not pigging. Do it in three days of eating average in your life. Write down every piece of food or drink that enters the mouth.
If occasionally try this action step, his attempt to any specific goal of fat loss have to fail. Must, like everything else, be consistent to work. Weight loss, weight gain or weight maintenance is simple when this formula is adhered to. This is what you do.
Get a little notebook and carry it with you wherever you go. Start writing down everything you eat, every bite of food or drink that enters your mouth for three consecutive days. After three days get a little calorie book two dollars at the supermarket and add your calories. Only calories. This gives you a great idea of how many calories you need to operate your body every day. To maintain your current weight.
Let me repeat. Write down everything you eat or drink for three consecutive days. After three days add the calorie content of everything. Now, having done all this divides the total.
This is the magic number. This number indicates the calories your body needs to function on a daily basis and to maintain your current weight. By choosing from the 4 food groups or after a nutritional program of your doctor, you are ready to start developing your eating plan. Now you can lose weight effectively, gain weight or maintain weight.
You must have the discipline to write everything for three days or not a proper eating plan will be formulated.
step 7
In order to lose body fat, keep your energy levels high and maintain normal thinking capacity, you should follow this next step action. This will help you remember to have the proper portion of each food group included in your meal plan. Or, follow your doctor plan containing adequate nutritional supplements that can provide the same.
Everything is pretty easy to do. To begin, follow the recommended daily amounts (by the US government). Do not worry, in this case, the government is right on the money with the recommendations there.
Not complicated by thinking you're different. Your goal in the feed should be to get the appropriate portions of the four food groups and RDA. This is regardless of what your goals are. The recommended daily dose for adults is 2 servings of meat or high protein, 2 servings of milk and dairy products, 4 servings of fruits or vegetables, and 4 servings of cereals and grains.
A serving of meat is a piece Four ounce of any type of meat. The serving size of vegetables, fruits, cereals and grains is one cup. You can get a list of foods in each book free Internet or by calling the federal government directly. Eat at least four small meals a day consisting of these groups, no questions asked!
They will keep your metabolism, your energy level high, and its ability to function priming. If you feel you have a very slow metabolism, you can increase your meals to 5 or 6. This is not 7 course meals I mean. They are 1-3 regular meals and maybe 2-3 healthy snacks.
So when you go to the supermarket to keep a list of food groups. Purchases revolve around them. Changing your eating habits if you do not meet the recommended daily dose. You will be thankful when you feel great, looking great and stay healthy.
step 8
This step is simply intended to inform you that 60% of your eating plan may consist of carbohydrates (carbohydrates). Never make a zero carb or even a plan low carbohydrate.
Unless you enjoy feeling weak, scared look, becoming cranky, and appears fibrous. If you like those things cut way back on carbohydrates and warn you see on a regular basis. People who do this kind of diet usually are really determined to lose weight.
This does nothing more than the weight of falling water. (It looks a weight loss of water loss-this is not good). Your body is 70% water. Each gram of carbohydrate in the body adheres to 3 water molecules. When you eat carbohydrates low or zero, the water leaves the body due to lack of carbohydrates present.
When this happens, your body panics because it thinks you are starving. Then you know what happens ... it will not release the body fat. Then leaves more choice but to burn muscle for energy every day.
He lost then water and muscle, not fat. You'll feel as productive as a car driving down the road with tires deflated. When you eat high carbohydrates (meaning high in proportion to your eating plan) feels energetic, lucid and able to withstand a workout correctly.
Eating carbohydrates! Remember, rice, pasta, potatoes, bread, cereals, fruits, vegetables and the like are the preferred carbohydrate fuel for the human body. They are the main source of energy. This is one of the reasons why the fruit, vegetables, bread, cereals and a group requires 4 servings in each category.
Unlike the group of meat and protein that requires two.
step 9
This step is the logic behind fat loss. This reminds you to initially subtract calories from your maintenance level of calories to lose fat. You formulated your maintenance level when did Step 6 and wrote down all your food intake for three days. Subtract calories from certain magic number of calories from Step 6.
This will put your body into a calorie and ready to lose fat deficiency. How many calories per day is what you should subtract from that number to lose fat and create a calorie deficit? A realistic goal of fat loss is one pound per week. A pound of fat is 3500calories.
Divide 7 days a week by 3500 calories which is equivalent to 500 calories. Subtract this amount of calories from your maintenance level calories original and if a pound of fat a week is not lost (as long as you are following in the footsteps of others).
Let's say the number of calories you need to maintain your weight was originally 2000 calories a day. Then formulate a meal plan to fit in 1500 calories a day. Again, it was found first the amount of calories you need to maintain your current level when you step 6 weight.
After that, subtract 500 calories from the overall amount of calorie intake then arrange the content of food to suit the standards of the GDR and the 4 food groups. Now you will start losing weight and fat. After reaching a plateau, gradually and slightly further decrease your calories every few weeks.
Once you get as low as 1,200 calories a day is the time to stop the decline of their calories. Any thing less than 1200 calories is a nutritional risk for you. This leads to step 10.
step 10
If your calories come to 1200 and still want to lose more fat, do this next step action. It is actually two action steps in one: Add activity and increase your meal frequency. Consider the first adding activity.
The addition of the activity decrease their calories in addition to lowering them from food intake. This can be done on foot, making the stationary bike, maybe a light jog or maybe adding some sports to your agenda. Whatever you do remember every 30 minutes of light to moderate activity burns about 300 calories.
This is a great way to lose weight if you do not like to decrease calories and you like to eat. The next part of this action step is to increase your meal frequency. Eat many small meals throughout the day will keep your metabolism high and your body burns fat throughout the day. (Not to be confused with Happy Meals mini meals, these are mini meals.) The best way is to pre-plan your meals ahead of time.
The minimum you should eat to lose fat is around 3-4 meals a day. If you really want to be a fat burning machine, then increase to 5-6 small meals a day. For example you can eat some oatmeal for breakfast, then chicken, rice and vegetables for lunch. A piece of fruit a couple of hours. after that.
Another piece of fruit, a meal replacement shake, or some yogurt 2 hours later. For dinner some meat, potatoes and salad. Maybe a tuna, chicken or a simple salad hrs. Before sleep. This is the best way to lose the pounds of fat.
Especially if you have a slow metabolism and enjoy food like me. I love food, so eat many small meals throughout the day.
STEP 1: Realize that you can not spot reduce fat. It burns systematically.
STEP 2: Correctly recognize and identify your goal, then divide it into smaller parts.
STEP 3: Use common sense and expect fat loss not just weight loss.
STEP 4: resistance training regularly to prevent suicide exercise (muscle loss).
STEP 5: Incorporate fat into your diet and never totally eliminate fat from your eating plan.
STEP 6: Write down 3 days of food intake to discover your maintenance level of calories.
STEP 7: Follow the recommended plan to create the supply and variety of foods suitable daily dose.
STEP 8: Never eliminate carbohydrates from your eating plan!
STEP 9: Reducing calories is the physiological initial step to trigger fat loss.
STEP 10: Do calorie burning activities and eat frequent meals to enhance fat burning.
