5 Fat Loss Tips

If you want some “straight to the point”, “no filler”, “real life” tips on how to burn fat off your body by the minute then take a second to read what world renown fat loss expert John Alvino has to say:

Here are 5 fat loss tips you can implement right away to start shedding those unwanted pounds.

1) Don’t decrease calories by more than 15% below your maintenance levels. This is one of the keys to maintaining all of your muscle mass during a fat loss phase. If you have a time constraint (weigh in for a sport, etc), you may have to decrease your calories further than 15%. In these rare cases, you can decrease calories as low as 25% below maintenance, but be sure to temporarily increase your calories at regular intervals. This brings up our next point.

2) Do not stay in a caloric deficit for longer than 5 consecutive days. Staying in a caloric deficit for too long leads to a slower metabolism, less glycogen (stored carbohydrates in your muscles that are crucial for athletic performance), and without fail, losses in lean muscle mass. This is easily avoided by “eating up” occasionally to replenish your glycogen stores and give your metabolic rate a much needed boost.

3) Focus on force output during your cardio workouts. Many so-called fat loss “experts” love to say, “You shouldn’t output a lot of force during cardio. You will fatigue and have to stop before you burn enough calories.” These critics are missing the forest for the trees. There are 2 critical points that they are completely disregarding.

First, they are focusing solely on the amount of fat loss that occurs during the cardio workout itself. This is foolish, because if a cardio program is designed correctly, the majority of the fat loss from that cardio will occur AFTER the workout has already been completed. As a matter of fact, it turns out that the post-workout energy expenditure that follows a very intense cardio workout burns much more fat than a long, boring low intensity cardio session ever could.

Second, they are neglecting the fact that low intensity cardio actually encourages the fast twitch muscle fibers to take on characteristics of slower twitch fibers (for those of you who don’t know, it is your fast twitch fibers that provide you with explosive strength and quickness). These are very serious consequences to a high level athlete.

For both of these reasons, I strongly advise you to stay far away from low intensity cardio. So what kind of cardio should you perform? That brings up my next point.

4) It’s no secret that a great way to integrate higher intensity cardio into your routine is high intensity interval training (HIIT). The problem is that there is so much confusion about how to perform HIIT properly, and what work to rest ratios provide maximal results.

I have discovered after years of methodical research that there is no perfect ratio across the board. However, it turns out that each specific type of HIIT exercise does actually have its own optimal work to active rest ratio.

For example, some well respected experts have asserted that the best work to rest ratio is 1 to 3. This is true for a few specific exercises, but for many other important and popular forms of exercise, it is completely wrong.

Let’s take the jumping rope, for example. Can you imagine getting a great workout from jumping rope for 1 minute, and then resting for 3 full minutes? As you can see, a “one size fits all” approach is seriously flawed when it comes to HIIT training. So knowing the exact ratios that best accompany the different forms of exercise is of paramount importance. I have spent years calculating them quite precisely, and when you hit the right combination on the button, the results are incredible.

5) Resistance training is of the utmost importance in any fat loss protocol. However, there are just as many misconceptions about how to properly weight train for fat lass as there are about performing cardio for fat loss. In particular, be very careful not to use a “high rep” approach exclusively. This is very popular among some well known fat loss gurus, and it is the kiss of death for anyone who truly wants permanent and sustainable fat loss. Using high reps exclusively can actually cause you to lose muscle mass during a fat loss phase. This will have a negative impact on your metabolism, thus making it that much harder for you to lose your next pound of fat. Even further, this type of resistance training will cause you to lose strength and power, for the exact same reasons that low intensity cardio does.

A resistance training program is crucial to fat loss, but it must be designed very shrewdly. A specific balance between higher rep exercises and lower rep exercises must be utilized if optimal results are to be seen.

Start employing these tips right away, and you will see immediate and dramatic improvements in your strength, energy, and fat loss results.

Good luck!

John Alvino

John Alvino a strength and conditioning specialist, nutrition adviser to Men’s Fitness Magazine and the creator of the most comprehensive fat loss system ever developed. To learn more about John’s amazing How to Get Ripped Abs, fat loss program, Click Here now.

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Why Is Breakfast The Most Important Meal

It is so easy these days to skip breakfast. Most of us are usually in a rush getting out the door in the morning that it almost has become a nuisance to have breakfast. For someone who is on a diet, skipping breakfast is even more justified, as they think skipping a meal will help them lose more weight.

New research has shown that this couldn’t be further from the truth. In fact, these new finding suggest that skipping breakfast actually leads to higher calorie consumption through out the day.

Check out this video to learn why

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Why Most Diets Prevent You From Losing Weight

How many weight loss diets have you been on? How many of those diets have been successful in terms of permanent weight loss?

Most of us equate weight loss to fat loss, when in fact they are two different things.

When we look in the mirror and see an over weight person starring back at us we automatically say, “I need to lose weight”. When in fact what we are really saying is, “I need to lose fat”.

The difference between losing weight and losing fat is this: To lose weight almost always entails muscle loss which directly effects our metabolism.

To lose fat almost always entails maintaining and building on the muscle you have and doing it in a manner that promotes rapid fat loss, which also directly affects your metabolism.

So from this point on whenever I speak about weight loss, I’m referring to fat loss, which is really what this is all about anyways. Our goal is to lose body fat.

The weight loss industry has exploded lately with all kinds of products promoting fast weight loss. Truth be told there is quite a few of these products that will help you lose weight quickly, and they are quick to tell you about it.

What they don’t tell you is the thousands of people, if not tens of thousands of people, who regain all the weight they lost and in most cases they gain more.

Not only is that discouraging in itself, but the next time you go on a weight loss plan it becomes more difficult to lose the weight than it did the first time and it will become even more difficult the third time and so on.

The reason for this is because unknown to you when you were on your first diet, the scale might have been showing you numbers you could be proud of but the weight that you lost was a combination of muscle and fat.

This is bad because your metabolism rate (which is what burns fat off your body) is determined by your lean muscle mass.

When I talk about “lean muscle mass” I’m not talking about looking like a body builder. I’m simply talking about having more muscle on your body than you do fat.

So when you go on a weight loss diet and lose a chunk of lean muscle you are in fact making it harder to lose weight, and the moment you go off your diet you start to swell up like the Michelin man.

So How Do You Lose Weight Consistently?

There are a couple of things that you can do to permanently lose that unwanted body fat, while maintaining and even building more lean muscle.

The first thing you need to understand if you want to permanently lose body fat is this: Your metabolism rate will determine how successful your weight loss program will be.

Your metabolism is what burns fat, so the higher you can make it the faster your body fat will disappear. Two of the best ways to get your metabolism high enough to effectively burn the required amount of body fat you want is:

Resistance Training – This type of training out performs all other types of training hands down, for burning the greatest amount of body fat in the shortest amount of time, while building more lean muscle which fuels your metabolism even more. Nothing can beat it!

One thing to keep in mind when doing resistance training is this…do Not use machines at all! Always use free weights. Using free weights helps build and tone your stabilizer muscles. Even more important is free weights promote compound exercises. Compound exercises will burn more calories and build more lean muscle faster then isolation exercises, which is what you get on machines.

Strategic Dieting – I’m not talking about traditional dieting where you need to count calories and do all that other junk that most diets make you do.

This is in fact where most diets fail. Whenever you restrict calories for more than a week or two your body thinks that there is a shortage of food and it goes into “starvation mode”.

Starvation mode is just a term used when your body shuts down its fat burning enzymes and lowers its metabolism. It does this because it thinks it needs to hang onto as much body fat as possible while it goes through this “food shortage” period.

This is exactly why you only see good results from a diet in the first week or two. After that it seems like you have to really fight to lose even a pound a week.

One of the best ways to combat this problem is through strategic eating.

You need to eat more meals per day. They are portion controlled meals (it is a diet that we’re on after all), but you need to simple eat more times in a day then just lunch and dinner. Your calories per day stay the same but your dividing them up between more meals.

Eating multiple meals a day helps:

• Preserve lean muscle mass
• Curve cravings
• Utilize more of the calories for energy
• Increases the thermic effect
• Stabilizes metabolism

These are all necessary when dieting and will prevent your body from going into “starvation mode”.

By doing both resistance training and eating strategically you can lose weight quickly and more importantly, you can keep it off.

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The Importance Of Breakfast

5 Fat Loss Tips

Secrets Of Weight Loss Revealed

If your sick and tired of going from one diet to another and you finally want to learn how to lose weight permanently, then you need to pay attention to this article!

How many times have you heard people tell you, “if you want to lose weight then you need to be on“:

• A protein diet
• A low calorie diet
• A high protein diet
• A vegetarian diet
• A low carb diet
• A grapefruit diet
• A zone diet
• A high fiber diet
• A atkins diet
• A weight watchers diet
• A slim fast diet

The list goes on and on. Then once your on a diet, they want you counting calories, counting carbs, counting protein. Everything immediately becomes a science.

You have one maybe two good weeks where you lost some good weight and then you flat line. You end up discouraged, you lose focus and you start looking for the next diet.

Have you been through this cycle?  Cause I have and it’s really frustrating.

The Fight Against Your Body

It wasn’t until some time later that I found out that the very nature of a diet is doomed to failure right from the start. When you start restricting calories you in fact start fighting against your body.

Anytime you restrict calories for any length of time your body thinks that your “starving” and it shuts down your fat burning enzymes and lowers your metabolism.

Your body doesn’t know that your trying to lose weight. It just thinks that there’s a shortage of food and it does what it needs to keep you alive.

This becomes a real battle to the dieter. Your trying to lose body fat and your body is trying to hang on to it.  And your body will win every single time.

This is why diets fail.  After a week or two of restricted calories your body starts shutting down the enzymes that burn fat because it thinks it’s going into a starvation period.

A Sneaky Little Trick

Once I discovered this it definitely made me feel better, because I realized that it wasn’t me that was at fault, it was the process I was using to lose weight that was faulty.

So if that is what happens inside your body when you go on a diet, is there a way to prevent your body from going into “starvation mode” when your on a diet?

The answer is absolutely Yes. But there is a specific strategy in the way you diet and it must be followed to the letter.

Now the strategy is far more detailed than I have time for here so I suggest you get a drink and Click Here to learn how to lose all the weight you want too, and keep it off.

If you follow this strategy you’ll never worry about how to lose weight again.

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Why Most Diets Prevent You From Losing Weight

Healthy Diet – A Guide to Weight Loss

Here are some weight loss diet tips that can be followed anywhere, everyday:

• Make a delicious low fat mayonnaise by combining one teaspoon of Dijon mustard or satay sauce with a low fat yogurt.
• Do not skip meals. Skipping meals slicks the body into slowing down the metabolism, attempting to conserve calories during a period where limited fats and fuel are available. Remember that eating increases the metabolism.
• Stuff vegetables like capsicum and zucchini with flavored fillings or minced chicken, white meat or fish. These are healthy and contain low fat.
• Take pita bread roll ups or wraps with salad fillings.
• Eight hours after waking up, our metabolism slows down that is why 30 minutes of exercise before dinner will increase the metabolism for about two to three hours.  This produces an increase in burned fat even hours after the work out is over.
• Add alfalfa or mung beans to salad to get extra iron.
• Good cooking and healthy eating begins with learning about nutrition and how to prepare healthy recipes.
• Learn how to make the family favorite recipes and make sure that fats, salt, and sugar are cut out. Substitute non-fat yogurt for cream, stir-fry without oil and use herbs and spices instead of salt to taste.
• Consult the doctor before beginning an exercise or weight loss program.
• Slowly eat and chew each bite during meals as this would decrease one’s appetite.
• Complete three small meals and two snacks everyday instead of one or two huge meals.
• Use chicken stock when stir-frying.  This will cut down on hidden fat.
• Buy non-toasted muesli instead of the toasted ones.  A plate of toasted muesli contains more fat than a plate of bacon and eggs.
• As much as possible do not remove the skins of fruits and vegetables since most of the nutrients are concentrated under the skin.
• Warm water with just a squeeze of lemon juice before breakfast get the metabolism going for the day, this also help preventing constipation and is excellent for the skin.
• One of the best sources of vegetable protein is from soya beans or tofu. All legumes provide some protein, so include lentils, lima beans etc into casseroles and soups.
• Look for a weight loss “buddy,” club, or support mates. This will motivate you to stay and enjoy your weight loss program.
• Though it’s hard at first, try not eating 3 hours or more before bedtime.
• Make pasta a fast food choice – preparing a pasta meal or salad will only take 10-12 minutes.
• Chili helps to speed up metabolism – even the milder varieties.
• Try making omelets without adding the yolks! A dramatic decrease in fat.
• Substitute baking soda, baking powder, MSG and soya sauce in cooking.
• Remove fat by dropping ice cubes into the baking tray. Fat will stick to the ice cubes.
• Drinking hot water instead of cold water in the morning can increase the speed of your metabolism and burn more calories.
• Eat before you go food shopping and always prepare a shopping list. Only buy food which relates to your weekly menu plan and don’t be tempted to buy goodies.
• Always allow yourself a cheat meal through the week. This keeps you focused and on track.

Following this guide will help to promote consistency on the diet plan.  This will lead eventually to a healthy life-style and a more fruitful living without the extra fat and extra pounds on the side.

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Laxatives And Weight Loss

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Laxatives And Weight Loss

One popular weight loss supplement available in the market today take the form of tea. Stores all over sell slimming tea, dieter’s tea and others but all of them are actually the same. They may appear to be effective, but what is not seen may actually harm you.

One of the effects of drinking dieter’s tea is frequent bowel movement. This gives people the feeling of body cleansing. These people may get toxins out of their body but it isn’t exactly the only thing that slimming tea actually does to the body. Slimming tea contains herbs which are natural laxatives. These include aloe, senna, rhubarb root, cascara, buck thorn and Castor oil. These are products which are derived from plants and are used since the ancient times because of their potency in treating constipation and to inducing bowel movement.

Cascara, Castor oil and senna are substances which are recognized as laxatives available over the counter and are also regulated as drugs. Scientific studies show that diarrhea induced by laxatives does not absorb significant amounts of calories taken in the body.

The reason for this is that laxatives do not act on the small intestines where most of the calories are absorbed. Instead, they work on the large intestines. If taken in large amounts for prolonged periods, it can affect fat absorption of the body. This may lead to greasy diarrhea and loss of weight. Abuse of laxatives is common practice among people who suffer from bulimia and anorexia nervosa.

While weight loss can be guaranteed by overdosing on laxatives, it may also cause permanent damage to the gastrointestinal tract and the weakening and softening of the bones, a condition known as osteomalacia. Drinkers of slimming teas may actually patronize the product because they are less expensive and taste better than other laxatives sold in the market. Other people, such as those with eating disorders like bulimia and anorexia nervosa drink dieter’s tea because they work fast and produce watery stool and having loose consistency.

Women may even be more susceptible to the effects of slimming teas. Although they are not known to interfere directly with the woman’s menstrual cycle and fertility, they should watch out if drinking them causes them to rapidly shed off weight. It is also not safe for pregnant women to be taking in laxatives of any kind. Wise and responsible herbalists also discourage the use of senna and other herbal products with laxative properties for pregnant women and women who are trying to conceive.

One should be wary about these findings because the labeling of slimming teas in the market today can be absolutely misleading. For instance, they commonly refer to the laxative qualities as “natural bowel cleansing properties” and not specifically use the word “laxative”.Some even use the term “low-calorie” on their labeling. These products in fact, contain essentially no calories nor nutrients whatsoever; unless of course, if they are sweetened.

Adverse effects of misusing laxatives in the form of slimming tea generally occur when taken in more than or longer than recommended. These include nausea, stomach cramps, vomiting, diarrhea, fainting, rectal bleeding,electrolyte disorder and dehydration as well as injury and worse, death. It was also reported that excess use of stimulant laxatives cause severe constipation and pain for long periods (as much as for decades) due to the colon losing its function. It eventually led to surgery removing the colon altogether.

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Weight Loss Secrets

Why Most Diets Prevent You From Losing Weight

Healthy Diet – A Guide To Weight Loss

Lifestyle Changes For Rapid Weight Loss

Lifestyle Changes For Rapid Weight loss

Other than physical appearance weight affects a person in many ways. This could be the overall quality of life, self-esteem, depression, health risks, and physical incapabilities. There are a lot of positive changes once a person experiences weight loss. It is for this reason why a lot of people are searching for a weight loss technique that will surely trim down those fats and get a super slim head turner body.

The first thing that an over-weight should do is seek a doctor to recommend the best weight loss regimen. This will be done after a full physical examination, which leads to the determination of proper weight loss techniques. To lose weight fast and effectively four aspects of life should be changed: what to eat, how to eat, behavior and activity level.

Here are fast tips that can change an over-weight’s life:

• Fast weight loss composes of a multi-faceted technique that consists mindset, exercise, and in other cases, diet supplements. Begin by learning a diet food plan that can easily be accustomed with. Incorporate an exercise plan that involves resistance training.
• Set realistic approaches. The ability to focus and have proper mindset enables someone on a diet to quickly lose those extra pounds. With discipline and proper mind set, a dieter will never be discouraged and lose focus.
• Eat more fibers for it makes a person full sooner and stays in the tummy longer, slowing down the rate of digestion. A single serving of whole grain bread moves fat through the digestive system faster. Grains turn into blood sugar that spikes the body’s insulin level. Thus, making the body more energized and ready to tell the body when it should stop burning fats or start storing.
• Keep away from fried foods especially deep-fried as this contains a great amount of fat.   Opt for grilled food as this has less amount of fat after the food is cooked.
• Take lots of fluid. Drinking at least six to eight glasses of water a day keeps the body hydrated. Since weight loss depends on how the body eliminates body wastes, the body must stay hydrated.

All in all, dieting, resistance training, and in some cases supplementation will result in fast weight loss.

See Also:
Weight Loss Secrets

Why Most Diets Prevent You From Losing Weight

Healthy Diet – A Guide To Weight Loss

Laxatives And Weight Loss