Possible? Fat Loss with no stress, no muscle loss, no sagging skin, no rebound weight gain, minimal exercise and no dieting.. Check this: http://bitly.com/sVy4jg

1. ==== ====
Can you acheive Fat Loss simply & Easily? Check this out...
http://bitly.com/sVy4jg
==== ====
A Activity. Good nutrition is only half of the equation for optimal fat burning. Getting physically
active is the other half. When you combine the two you get great results. But it is also important to
establish a daily regime so that these essential facets of healthy living become habits and not just
something you do in the short-term. It only takes a week of no exercise or a couple of evenings of
excessive eating to undo the good work of a well planned fat loss programme, so avoid these
pitfalls by committing to a manageable regime and sticking to it.
B Body Fat percentage. Getting yours measured, either through skinfold measurements or
bioelectrical impedance, will give you an accurate idea of where you're starting from, so you'll be
able to monitor your progress effectively and adjust your diet and exercise regime as necessary.
C Calorie deficit. In order to lose fat, you need to create a calorie deficit, and that means burning
more calories than you consume. Regular exercise combined with a carefully monitored, healthy,
balanced diet is the quickest way to achieve this. In order to lose 1lb of fat per week you need to
create a calorie deficit of 3500kcal.
D Dieting. It makes you fat. When you significantly reduce your calorie intake, your body goes into
'famine mode' and slows your metabolism right down, which means you'll burn fewer and fewer
calories at rest. When you diet, your body tries to hold onto its fat reserves and will hence break
down lean tissue, or muscle, for energy instead. Remember, the more lean tissue you have , the
more fat you burn, even at rest.
E EPOC. Excess Post-Exercise Oxygen Consumption. Most people are misled into thinking that
the amount of calories you burn during an exercise session is what's key for fat loss. But we
actually spend far more time not working out than we do exercising, so it is also important to focus
on how many extra calories a particular session is going to lead you to burn after you've finished.
This is where anaerobic exercise is so important. Not only does it burn calories whilst you're doing
it, but it also increases the amount you burn afterwards as a result of heightened metabolism
(EPOC). This state of increased calorie expenditure can range from several minutes for light work
(i.e. aerobic training), several hours for heavy work (i.e. anaerobic cardio training) and up to
between 12 and 24 hours for prolonged, exhaustive workloads (i.e. interval training or circuit
weight training).
F Fat Burning Zone. Sorry, it doesn't exist. Advocates of long, steady stints of cardio suggest that
the body burns more fat during low intensity aerobic exercise than it does at high intensities, but
this is a misinterpretation. At low intensities, a higher percentage of fat is burnt in relation to
protein and carbohydrate (50% of calories from fat). However during higher intensity exercise,
even though total calories from fat are only around 35%, a much higher number of calories are
burnt overall, which means you'll burn more fat calories at high intensities than low ones.

2. G Goal Setting. Grab a pen and paper and write down exactly what it is you want to achieve. Be
Specific about what it is you are trying to achieve and by when; this helps us to focus our efforts,
clearly define what we are going to do and helps us to stay accountable by committing to a
deadline. Decide what actions you are going to take to achieve your goal and establish why it is
important that you achieve your goal. For example, instead of writing 'I want to lose weight', you
could say, 'I will lose 5cm off my waist by December 25th and I will achieve this by committing to a
daily exercise regime and healthy diet, which I will preplan each day to ensure I stick to it.'
H Herbal Tea - studies have shown that drinking teas such as green tea can help fat loss by
increasing your energy expenditure by up to 4% for 24 hours after drinking it, as well as
detoxifying the body, suppressing appetite and aiding the digestion of fatty deposits. They can also
help to reduce cholesterol, which, in excess, can put you at risk of coronary heart disease.
I Interval Training. As previously mentioned, high intensity interval training continues to boost your
metabolism long after your exercise session is over (EPOC). There are various means of
performing intervals but the essence is the same whatever your level of fitness; following an
appropriate warm up, short bursts of high intensity work are followed by a low intensity recovery
period, repeated several times and finished with an appropriate cool down.
J Juicing. For those with the time and inclination to prepare fresh juices, these can be incredibly
beneficial for fat loss in that they allow you to consume a myriad of different vitamins and minerals
in one serving and are low in calories as well as filling. They can also help to satisfy a sweet tooth
and make an ideal mid morning or afternoon snack.
K kilograms, pounds and weight in general. It's not really important or relevant how much you
weigh. What is important is how much fat you are carrying and what you look like. Muscle weighs
more than fat and is much denser, so measure your progress through body measurements and fat
loss assessments and don't get too bogged down by what the scales say.
L Lean Tissue. Building more muscle is like having a passive income. Passive income pays
dividends when you're not working and aggregates even more when you are. When you train with
weights it boosts your metabolism and when you stop your body continues to burn calories in
order to build and repair muscle that training has broken down. Low intensity cardio, on the other
hand, burns calories while you're performing it but stops as soon as you do. Focus on what gives
you the most bang for your buck; strength training.
M Mental Toughness. If fat loss were easy, we wouldn't be facing an obesity epidemic. It takes
determination not to skip workouts and eat junk food, but if you really want it, reach inside yourself
and find the strength to take charge of your life. A personal trainer can give you the best chance of
success by supporting and guiding you in your fight against the fat, but at the end of the day no
one can do it for you.
N No sugar or saturated fat. Eliminating sugar and saturated fat from your diet is essential for fat
loss. This includes sugar as we know it, but also sugar substrates such as honey, dextrose and
sucrose. Sugar is highly addictive and causes excessively high insulin levels, which triggers the
body to store excess carbohydrate as fat, thus ruining any chances of fat loss. Beware of hidden
sugars in prepared foods; always check the labels. Excessive consumption of saturated fat,

3. meanwhile, not only makes you fat but also puts you at a higher risk of developing coronary heart
disease as a result of increased cholesterol levels.
O Omega-3 fatty acids. These Essential Fatty Acids (EFAs) cannot be produced by the body, so
it's important that we get them from the food we eat, much like vitamins and minerals. Omega-3
fatty acids can be obtained from plant or animal sources, such as salmon, mackerel, and other oily
fish. As well as possessing a list as long of your arm of health-giving properties, including
prevention of a wide array of cancers and cardiovascular diseases, a number of human studies
have suggested that Omega-3 fatty acids play an important role in facilitating the fat burning
process and may even accelerate the rate at which fat is burnt. Watch out for saturated fat in
biscuits, cakes, pastry, fatty meats, cooking fats and spreads, milk and other dairy products.
P Portion size. One of the easiest ways to cut calories is to decrease your portion size. This really
is an important facet of a healthy balanced diet, because too much of even healthy foods can still
leave you carrying more fat than you would like. Remember bigger is never better where fat loss is
concerned, so aim for quality, not quantity. Reading food labels and preparing food yourself will
help you to establish exactly what you are consuming, whilst also ensuring that it doesn't contain
any hidden nasties which might hinder your fat loss efforts. It is also important to eat regularly;
research has shown that spreading your food intake over 5 or 6 meals a day rather than the
standard 3 is more conducive to fat loss even when calorie consumption is exactly the same.
Q Quality food. Investing in quality food rather than cheaper alternatives will ensure that you not
only fuel your body with the necessary vitamins, minerals and nutrients that it requires, but the
foods you eat are also likely to taste a whole lot nicer and hence help you to stick to your healthy
regime. You only have one body, and if you want it to fire off all cylinders, you need to put the best
petrol in.
U Understanding why your fat loss attempts have failed before will allow you to avoid making the
same mistakes again. Remember, if you do what you always did, you'll get what you always got,
so learn from your previous attempts and turn them into positives to help you succeed now. Was it
that you ate healthily but drank too much alcohol? Did you eat too little which then led you to
experience cravings which resulted in you resorting to quick-fix sugary foods? Were your portion
sizes too big? Was your exercise regime sub-standard? Take the time to understand where and
why you have slipped up in the past, so that you can prepare accordingly to ensure it doesn't
happen again.
R Resistance Training. As previously mentioned, raising EPOC means raising the amount of fat
we burn after exercise, and nothing induces it quite like a good resistance training session.
Training with weights also adds muscle fibre (fear not, ladies, I'm talking dense, sculpted muscles
here, you most likely don't have the genetics to build anything more without a seriously concerted
effort) which not only means greater strength, but also a higher basal metabolic rate (i.e. the
amount of calories you burn at rest every day). The other great thing about resistance training is
that it encourages the body to burn fat instead of muscle tissue. The body isn't fussy which source
it uses for energy, but by placing strength demands on it, you are effectively saying,' hey body, I
need that muscle for lifting heavy things, burn fat for energy instead!'
S Sleep. When you don't get enough rest, your body responds by increasing a substance called
grehlin, and grehlin makes you want to eat more. Not getting enough sleep also reduces the

4. amount of leptin in your body, a substance that suppresses appetite and lets you know when you
are full. So, when you are sleepy your body tells you it is hungrier than it really is and cannot let
you know when have filled up as efficiently as it could if you got enough rest.
TTruth. I.e. To thine own self be true. The amount of people who I hear complaining that they
'barely eat anything but still put on weight' is quite astounding. People don't put on weight by
eating less than they burn; fact. Therefore one has to accept that if you are truly serious about
losing fat, you need to stop kidding yourself and really look at what you are eating, and drinking,
that is making you fatter than you would like to be. Only then will you start moving towards your
goal.
V Vegetables. These are the perfect fat-loss food. Full of nutrients, vegetables are so effective for
fat loss because they provide "bulk" to the diet but contain very few calories. This keeps the
metabolism elevated because of the large volume of food the body has to process. They also
increase satiety and maintain blood sugar levels at a constant level, so you won't be susceptible to
dips in energy and subsequent sugar cravings.
W Water. The body's need for water is second only to its need for oxygen and plays a critical role
in the body's energy systems. Good hydration is key to the fat burning process in that it flushes
toxins out of the body. If we become dehydrated, the kidneys, which are primarily responsible for
dealing with waste products, become overloaded and the liver has to step in to help. The problem
with this is that the one of the liver's main jobs is to burn fat for energy, but if it busy helping the
kidneys deal with water retention and excess waste product build up a result of dehydration, it
can't do its own tasks as effectively. This obviously has negative implications for optimum fat
burning, so try and drink at least 8 glasses (64-80oz) per day.
X Xenadrine and all other slimming pills. Are more often than not a complete waste of time and
money and are usually no where near as effective as the well planned marketing campaigns used
to sell them, which prey on the fact that you are absolutely desperate to lose fat with minimal
effort. Please, put your wallet away, take responsibility for yourself and accept that fat loss is not
easy, but with commitment YOU CAN DO IT, without the need for pills, potions or other useless
gimmicks. You just have to decide whether the effort involved is worth it to have the body you
desire and if it is, take action.
Y Yoghurt (low fat, natural varieties) is an excellent health food that is portable, nutritious,
convenient and delicious and works for breakfast, lunch, pudding or as a snack.
Z Zero willpower? Consider hiring a personal trainer, who will not only ensure you stick to a
workout regime that is safe, fun, progressive and tailored to your needs, but who will also monitor
your nutrition, help you stay accountable in your pursuit of fat loss, and ensure you reach your
goals.
For more information on fat loss and functional fitness for SERIOUS results, please visit
http://www.charlotteord.blogspot.com
Charlotte Ord is an innovative personal trainer and kettlebell coach who brings together the most

5. effective of both old school and cutting edge training methods to deliver outstanding results to her
clients, whether they be sport, health or aesthetically motivated.
Charlotte has a reputation for being one of Surrey's foremost trainers, hallmarked by her
commitment to excellence in every area of her coaching practice. Her reputation has been built
upon her ability to deliver results which consistently surpass those normally expected of a
personal trainer, her infectious energy, and her unrivaled ability to instill self belief into even the
least confident of clients.
For more information on one-to-one or group training with Charlotte, or to enquire about kettlebell
classes in Surrey, please visit the COPT website at http://www.charlotteord.com or email
info@charlotteord.com
For the very latest in strength, conditioning and fat loss research and information, sign up for the
free COPT newsletter at the above address, or visit the functional fitness and fat loss blog at
charlotteord.blogspot.com
Article Source:
http://EzineArticles.com/?expert=Charlotte_Ord
==== ====
Can you acheive Fat Loss simply & Easily? Check this out...
http://bitly.com/sVy4jg
==== ====