Fat Loss A-Z - Essential Action Points For Successful Fat Loss


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Fat Loss A-Z - Essential Action Points For Successful Fat Loss

  1. 1. ==== ====Get Healthy And Slim In 2012! Grab My Free Report To Help You Get Startedhttp://www.ibourl.com/jaf==== ====A Activity. Good nutrition is only half of the equation for optimal fat burning. Getting physicallyactive is the other half. When you combine the two you get great results. But it is also important toestablish a daily regime so that these essential facets of healthy living become habits and not justsomething you do in the short-term. It only takes a week of no exercise or a couple of evenings ofexcessive eating to undo the good work of a well planned fat loss programme, so avoid thesepitfalls by committing to a manageable regime and sticking to it.B Body Fat percentage. Getting yours measured, either through skinfold measurements orbioelectrical impedance, will give you an accurate idea of where youre starting from, so youll beable 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 burningmore 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 tocreate a calorie deficit of 3500kcal.D Dieting. It makes you fat. When you significantly reduce your calorie intake, your body goes intofamine mode and slows your metabolism right down, which means youll burn fewer and fewercalories at rest. When you diet, your body tries to hold onto its fat reserves and will hence breakdown lean tissue, or muscle, for energy instead. Remember, the more lean tissue you have , themore fat you burn, even at rest.E EPOC. Excess Post-Exercise Oxygen Consumption. Most people are misled into thinking thatthe amount of calories you burn during an exercise session is whats key for fat loss. But weactually spend far more time not working out than we do exercising, so it is also important to focuson how many extra calories a particular session is going to lead you to burn after youve finished.This is where anaerobic exercise is so important. Not only does it burn calories whilst youre doingit, 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 tobetween 12 and 24 hours for prolonged, exhaustive workloads (i.e. interval training or circuitweight training).F Fat Burning Zone. Sorry, it doesnt exist. Advocates of long, steady stints of cardio suggest thatthe body burns more fat during low intensity aerobic exercise than it does at high intensities, butthis is a misinterpretation. At low intensities, a higher percentage of fat is burnt in relation toprotein 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 areburnt overall, which means youll burn more fat calories at high intensities than low ones.
  2. 2. G Goal Setting. Grab a pen and paper and write down exactly what it is you want to achieve. BeSpecific 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 adeadline. Decide what actions you are going to take to achieve your goal and establish why it isimportant that you achieve your goal. For example, instead of writing I want to lose weight, youcould say, I will lose 5cm off my waist by December 25th and I will achieve this by committing to adaily 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 byincreasing your energy expenditure by up to 4% for 24 hours after drinking it, as well asdetoxifying the body, suppressing appetite and aiding the digestion of fatty deposits. They can alsohelp 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 yourmetabolism long after your exercise session is over (EPOC). There are various means ofperforming intervals but the essence is the same whatever your level of fitness; following anappropriate warm up, short bursts of high intensity work are followed by a low intensity recoveryperiod, 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 incrediblybeneficial for fat loss in that they allow you to consume a myriad of different vitamins and mineralsin one serving and are low in calories as well as filling. They can also help to satisfy a sweet toothand make an ideal mid morning or afternoon snack.K kilograms, pounds and weight in general. Its not really important or relevant how much youweigh. What is important is how much fat you are carrying and what you look like. Muscle weighsmore than fat and is much denser, so measure your progress through body measurements and fatloss assessments and dont get too bogged down by what the scales say.L Lean Tissue. Building more muscle is like having a passive income. Passive income paysdividends when youre not working and aggregates even more when you are. When you train withweights it boosts your metabolism and when you stop your body continues to burn calories inorder to build and repair muscle that training has broken down. Low intensity cardio, on the otherhand, burns calories while youre performing it but stops as soon as you do. Focus on what givesyou the most bang for your buck; strength training.M Mental Toughness. If fat loss were easy, we wouldnt be facing an obesity epidemic. It takesdetermination not to skip workouts and eat junk food, but if you really want it, reach inside yourselfand find the strength to take charge of your life. A personal trainer can give you the best chance ofsuccess by supporting and guiding you in your fight against the fat, but at the end of the day noone can do it for you.N No sugar or saturated fat. Eliminating sugar and saturated fat from your diet is essential for fatloss. This includes sugar as we know it, but also sugar substrates such as honey, dextrose andsucrose. Sugar is highly addictive and causes excessively high insulin levels, which triggers thebody to store excess carbohydrate as fat, thus ruining any chances of fat loss. Beware of hiddensugars in prepared foods; always check the labels. Excessive consumption of saturated fat,
  3. 3. meanwhile, not only makes you fat but also puts you at a higher risk of developing coronary heartdisease as a result of increased cholesterol levels.O Omega-3 fatty acids. These Essential Fatty Acids (EFAs) cannot be produced by the body, soits important that we get them from the food we eat, much like vitamins and minerals. Omega-3fatty acids can be obtained from plant or animal sources, such as salmon, mackerel, and other oilyfish. As well as possessing a list as long of your arm of health-giving properties, includingprevention of a wide array of cancers and cardiovascular diseases, a number of human studieshave suggested that Omega-3 fatty acids play an important role in facilitating the fat burningprocess and may even accelerate the rate at which fat is burnt. Watch out for saturated fat inbiscuits, 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 reallyis an important facet of a healthy balanced diet, because too much of even healthy foods can stillleave you carrying more fat than you would like. Remember bigger is never better where fat loss isconcerned, so aim for quality, not quantity. Reading food labels and preparing food yourself willhelp you to establish exactly what you are consuming, whilst also ensuring that it doesnt containany 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 thestandard 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 notonly fuel your body with the necessary vitamins, minerals and nutrients that it requires, but thefoods you eat are also likely to taste a whole lot nicer and hence help you to stick to your healthyregime. You only have one body, and if you want it to fire off all cylinders, you need to put the bestpetrol in.U Understanding why your fat loss attempts have failed before will allow you to avoid making thesame mistakes again. Remember, if you do what you always did, youll get what you always got,so learn from your previous attempts and turn them into positives to help you succeed now. Was itthat you ate healthily but drank too much alcohol? Did you eat too little which then led you toexperience cravings which resulted in you resorting to quick-fix sugary foods? Were your portionsizes too big? Was your exercise regime sub-standard? Take the time to understand where andwhy you have slipped up in the past, so that you can prepare accordingly to ensure it doesnthappen again.R Resistance Training. As previously mentioned, raising EPOC means raising the amount of fatwe burn after exercise, and nothing induces it quite like a good resistance training session.Training with weights also adds muscle fibre (fear not, ladies, Im talking dense, sculpted muscleshere, you most likely dont have the genetics to build anything more without a seriously concertedeffort) which not only means greater strength, but also a higher basal metabolic rate (i.e. theamount of calories you burn at rest every day). The other great thing about resistance training isthat it encourages the body to burn fat instead of muscle tissue. The body isnt fussy which sourceit uses for energy, but by placing strength demands on it, you are effectively saying, hey body, Ineed that muscle for lifting heavy things, burn fat for energy instead!S Sleep. When you dont get enough rest, your body responds by increasing a substance calledgrehlin, and grehlin makes you want to eat more. Not getting enough sleep also reduces the
  4. 4. amount of leptin in your body, a substance that suppresses appetite and lets you know when youare full. So, when you are sleepy your body tells you it is hungrier than it really is and cannot letyou 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 theybarely eat anything but still put on weight is quite astounding. People dont put on weight byeating less than they burn; fact. Therefore one has to accept that if you are truly serious aboutlosing 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 yourgoal.V Vegetables. These are the perfect fat-loss food. Full of nutrients, vegetables are so effective forfat loss because they provide "bulk" to the diet but contain very few calories. This keeps themetabolism elevated because of the large volume of food the body has to process. They alsoincrease satiety and maintain blood sugar levels at a constant level, so you wont be susceptible todips in energy and subsequent sugar cravings.W Water. The bodys need for water is second only to its need for oxygen and plays a critical rolein the bodys energy systems. Good hydration is key to the fat burning process in that it flushestoxins out of the body. If we become dehydrated, the kidneys, which are primarily responsible fordealing with waste products, become overloaded and the liver has to step in to help. The problemwith this is that the one of the livers main jobs is to burn fat for energy, but if it busy helping thekidneys deal with water retention and excess waste product build up a result of dehydration, itcant do its own tasks as effectively. This obviously has negative implications for optimum fatburning, 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 andmoney and are usually no where near as effective as the well planned marketing campaigns usedto sell them, which prey on the fact that you are absolutely desperate to lose fat with minimaleffort. Please, put your wallet away, take responsibility for yourself and accept that fat loss is noteasy, but with commitment YOU CAN DO IT, without the need for pills, potions or other uselessgimmicks. You just have to decide whether the effort involved is worth it to have the body youdesire 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 aworkout regime that is safe, fun, progressive and tailored to your needs, but who will also monitoryour nutrition, help you stay accountable in your pursuit of fat loss, and ensure you reach yourgoals.For more information on fat loss and functional fitness for SERIOUS results, please visithttp://www.charlotteord.blogspot.comCharlotte Ord is an innovative personal trainer and kettlebell coach who brings together the most
  5. 5. effective of both old school and cutting edge training methods to deliver outstanding results to herclients, whether they be sport, health or aesthetically motivated.Charlotte has a reputation for being one of Surreys foremost trainers, hallmarked by hercommitment to excellence in every area of her coaching practice. Her reputation has been builtupon her ability to deliver results which consistently surpass those normally expected of apersonal trainer, her infectious energy, and her unrivaled ability to instill self belief into even theleast confident of clients.For more information on one-to-one or group training with Charlotte, or to enquire about kettlebellclasses in Surrey, please visit the COPT website at http://www.charlotteord.com or emailinfo@charlotteord.comFor the very latest in strength, conditioning and fat loss research and information, sign up for thefree COPT newsletter at the above address, or visit the functional fitness and fat loss blog atcharlotteord.blogspot.comArticle Source:http://EzineArticles.com/?expert=Charlotte_Ord==== ====Get Healthy And Slim In 2012! Grab My Free Report To Help You Get Startedhttp://www.ibourl.com/jaf==== ====