Burn More Fat - 5 Easy Ways To Burn Fat Faster

Burning more fat just isn't about foods that burn fat or exercising to burn fat. It also has a great deal to do with our day-to-day activities. Some of these include: how much sleep we get and even our daily activities at our daily job. Here is a short list of things you can begin doing today to help burn fat faster.

1. Stop the Fad Diets. This should be a no-brainer but it is worth mentioning. The key to losing weight and keeping it off it not to eat less food, or food restrictions; but to eat more nutrient-dense foods. When we eat these types of foods we fill up on useful calories that keep us fuller for longer periods of time. When you restrict your diet, you kill your metabolism. In actuality your brain signals to the rest of the body that you are starving, and your body responds by slowing down metabolism. The result is your body holds onto stores of fat for energy, rather than burn it.

If you continue on this course your body will actually begin to burn muscle tissue instead of fat. This causes visceral fat to gain more ground and kill you faster. So main rule to remember: no fad diets; no food restrictions; more nutrient-dense foods.

2. Sleep, or lack there of, is a major contributing factor to belly fat. If you're one of those people that doesn't get the required 7-8 hours of sleep, it won't surprise you that your bodies biorhythms aren't normal. You have a tendency to be tired more, and have more sugar cravings and eat more fatty foods. This causes the body to produce more ghrelin, which in turn affects our bodies production of cortisol levels. The result is more belly fat. People that have fewer hours of sleep also tend to be more stressed and are at greater risk for visceral fat. So, get on a normal sleep schedule with 7-8 hours of sleep to help keep your body in shape.

3. Eat More Protein. You body needs to have a steady supply of protein in order to maintain lean muscle tissue. Of course this is where so many people fail to understand, how much is enough. Well, according to a 2006 article in the American Journal of Clinical Nutrition, researchers argued that a recommended daily intake of protein, equaling 0.36 grams per pound of body weight, was inadequate for anyone doing resistance training. If you want to lose weight, use your goal body weight as a guide your guide. You protein consumption should be between 0.54 and 1 gram per pound of body weight.

4. Pesticides make it harder to lose weight. Truth be told, the conventional foods you are eating may very well be the reason you can burn your belly fat. Pollutants from pesticides on conventional foods actually get stored in our fat cells. These toxins actually make it more difficult to lose weight and burn belly fat.

Now not everyone can afford to go to a completely organic diet. Nor does everyone have access to an organic section at a local market. However, you can begin by making small changes in your buying habits. Generally, foods items that are peeled (i.e., bananas, avocados, oranges, grapefruit, etc.) are fine to buy conventional. It's other foods that you need to worry about. These include but, not limited to: Peaches; Pears; Blueberries; Apples; Peppers; Cherries; Potatoes; Strawberries; Celery; and most all of your greens, like Spinach; Collard Greens; Kale.

5. Get up and Move around. Do you sit all day at work, or do you stand? If you are used to sitting for long periods of time, you may need to break up your routine a bit. When you have a period of inactivity that lasts 4 or more hours, your body begins to shut-down the production of an enzyme that controls fat and cholesterol metabolism. Break up long periods of inactivity by standing up and taking a walk around the office, or home. Doing so, keeps your body producing this enzyme and increases fat-burning.


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Way To Lose Weight Fast - Increase Your Metabolism For Easy Weight Loss And Fat Burning

Looking for the best way to lose weight fast? Without a doubt by boosting your metabolic rate is one of the best methods to burn off those inches and pounds quickly. Take a few minutes to read this article and see how your metabolism can help you reach your weight loss goals.

Best Way To Lose Weight Fast

Yes, once you increase your metabolism you will burn fat and lose inches quicker and that is a fact. Metabolism = the amount of calories your body burns every day. So to permanently lose body fat weight, you must speed up your metabolic rate. Simply put, having a slow metabolism results in slower fat loss.

As we lose weight we also lose protein from our muscles. The faster the weight comes off the more protein has to be used for energy. So when you lose too much protein from your muscles that results in a slower metabolism. This will happen because your muscles need protein to grow and stay strong. As protein is taken from your muscles you start to lose muscle tissue.

Research shows that muscle tissues are metabolically active and even at rest will burn calories. Those calories that you burn also come from fat that is stored within your body. So, in turn the more calories you eat the more energy your metabolism has to burn that is stored within your system. The outcome therefore is that without the calorific intake your metabolism has no energy at all, it will slow right down and you will burn fat at an extremely slow rate, if at all.

You must eat food more often to boost your metabolic rate, that is a fact. When your body has a deficiency of energy (ie carbs) it will take the protein from your muscles to use as energy. That's why its very important to have the correct amount of proteins and carbs within your body so that energy can be used efficiently. Eating more frequently will fuel your metabolism and put it into the fat burning zone all day long. Eat little and often, usually 5 -7 times every day to give your metabolism the continuous supply of energy it needs to burn fat.

If your life is hectic and you are tight for time take full advantage of using low carb/protein shakes with water and protein bars to snack on. Aim to eat every 2 -3 hours consistently every single day for some amazing results.

The best way to lose weight fast is to apply these tips into your daily routine as soon as possible. There are lots of other methods we can teach you on how to lose inches and fat permanently.


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Fat Burn Workouts - 5 Fat Burning Exercises For The Stomach That Works

As you may know, exercises is essential if you want to shed some extra pounds, so in case you are looking for easy fat burning exercising this article will be helpful. The most effective workouts that aid in fat burning are as follows; jogging, strength training, sports, swimming and aerobics. Let's consider each in detail.

Jogging is considered to be one of the best fat burn workouts one can try. It is an exercise that enables you to lose many calories, which eventually leads to weight loss. It's also a simple exercise to start; it requires no excessive equipment or experts help.

Strength training refers to exercises that involve weight lifting. Weight lifting causes you to build muscle in your body and these muscles help you burn calories. For such an exercise, you will have to visit the gym or invest in such weights.

Engaging in sports such as tennis and kickboxing help in burning fat. You can pick sports that will you concentrate on area that you think needs sharpening up. Such fat burn workouts are fun and easy to do as well.

Swimming is one of the best exercises to do, when trying to burn fat. Not only does it burn calories, it builds muscles which increase your metabolism. Swimming is as one of the most effective fat burning exercises for the stomach. Since, it is such a tough workout most trainers only advise it to be done more than 40 minutes on a daily basis.

And lastly, performing different aerobics increase your body's metabolic rate allowing you to burn more calories. Even aerobics is an effective fat burning exercises for the stomach. In stores you will find many aerobic lessons available, so if you can join an aerobic class you can even try it at home.

Now that you are aware of the 5 most effective exercises, you will also have to follow the routine that they all require. For exercises such as jogging, strength training, sports and aerobics most people follow the following routine. Firstly, they wear proper clothing which does not limit their body movement, instead facilities the exercise. This helps in giving them the leverage they need when exercising. Secondly, they all give some time to warming up. Warming up can be done by simple stretching exercises or even by taking a 10 minute walk. This will help loosen your muscles and avoid getting you any injuries. After these steps, you are all set to do your exercise. However, when it comes to swimming after changing people tend to warm up in the water by taking slow laps and after sometime they start the proper exercise.

Apart from the physical routine that you must follow, it would be wise to also adopt a fat burn diet. In such diets, you will eat food that are low in fat and will also help in burning fat. If you have a professional trainer to help you will your exercise, they may also suggest you to get a fat burn diet or fat burn supplements in order to help you lose the most amount of weight. Exercises men do are often very tough and difficult, thus for all the women who were looking for exercises they will find this article useful. Remember if you consistently do any one of theses exercises, you will not need any fat burn supplements or any special strict diet.


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Article Source: http://EzineArticles.com/?expert=Aron_Powell

Ultimate Fat Burning Meals - Burn Fat Easy With These Great Fat Burning Meals

When you are trying to pick out healthy fat burning meals it seems as if there are so many corners to take before you can find a solid plan that will work for your body. A lot of people don't know this but the best thing you can do for yourself when you are trying to lose a lot of weight fast is to make sure that you are on a solid meal plan.

Below are some foods that will blast your metabolism into the stratosphere! You'll find that adding these common, but "avoided" foods will not only boost your energy but when you add them into your fat burning meals you'll feel ten times better about yourself.

Proteins:

Be sure to get plenty of lean proteins in your meal plan, proteins like turkey, buffalo, elk, venison, kidney beans, and chicken breast are packed full of protein and not high in fat. You'll notice that your stomach doesn't get upset as easy when you eat these and they'll give your metabolism a much needed kick.

Fruits and veggies:

While a lot of fruits and vegetables will help you to burn fat fast, some tend to stand out a little more than the others. For instance, broccoli, cauliflower, Brussels sprouts, and kale have special chemicals in them that will help fight against belly fat. Eating more apples, guava, pears, prunes and figs will help your digestive system out as they pack a lot of fiber in them.

Carbs:

Eating plenty of sprouted grains, and stay away from conventional carbs; such as white rice, white breads, sugary cereals and potatoes. Just swap them out with couscous, brown rice, yams, and granola cereal and you'll notice that your energy levels get shot through the roof. When thinking about your fat burning meals make sure you include some of the foods suggested in this article. They'll make you feel better and they taste great.

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Lose Weight Fast Without Pills - Easy Recipe For Fat Burning Shakes

Weight loss pills have a whole host of side effects, and many are simply ineffective to begin with. There are safer ways you can lose weight fast without pills, and they are more effective.

You can lose weight fast without pills by drinking shakes.

Now these shakes won't contain any of the nasty pill ingredients, instead they will contain the right amount of protein, carbs, and fat, along with vitamins and natural ingredients all of which will lead to effective fat burning. Shakes are easy and convenient to consume. You've likely heard that the best course for weight loss is by eating small meals throughout the day. Well this is where shakes come in. 2-3 shakes a day can easily take the place of meals.

Now, you can buy pre-packaged weight loss shakes, or you can make your own.

Here is a personal recipe I use for simple, easy to make shakes:


1-2 scoops of whey protein powder
Frozen blueberries
1000 mg Vitamin C packet



This shake is very delicious (the key is actually the flavorable vitamin C packet). And of course it's a great way to lose weight fast without pills.

The amount of protein and blueberries are going to vary individual to individual and your dietary needs in relation to losing weight. Males usually can go with 2 scoops of protein, while women tend to be best with one scoop. Read the serving amount for blueberries and go with one or two servings per shake.

Now, if you are on a low carbohydrate diet, or you want to speed up fat loss, then you will need to cut out the blueberries. Use ice cubes in your shake instead to add thickness to it, and you can consider using a low calorie drink pack mix (such as Crystal Light).


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3 Secret Ways to Get Lightning Fast and Powerful Kicks

Kicks can be devastating when kicking to an opponent. In just one kick, you can knock a tall muscular well built person down like a brick wall. The only problem with kicks, is that they are slow and easy to see coming. But if you have lightning fast kicks, your kicks will be unseen by your opponent, and they are much more powerful then a normal kick because of the sheer speed of it. To get lightning fast and very powerful kicks, all you need to do is follow these 3 secret ways.

1. Do lots of sit ups!

To get fast kicking speed, you need to strengthen your waist and stomach muscles. When you strengthen your stomach and waist muscles, you increase the turning power of your legs. Also, all kicks start from the waist then to the legs. So if you strengthen the origin of your kicks, your kicks will be flying out very fast from your body!

2. Skipping for 1 hour straight!

To kick fast, you have to move your leg and feet very fast. The only way to keep your feet moving fast all the time is skipping constantly for one hour straight! When you do this, you are building fast twitch muscle fibres in your leg, which fire your muscles very fast giving you lightning fast kicks.

3. Hopping for 1 mile straight on one leg and then another 1 mile on the other

When you kick, you are standing on one leg. Most of the power of kicking comes from the standing leg to twist around so you can kick your leg. So to improve the power of your kicks, you need to improve the strength of your legs on one leg. You do this by hopping for one mile straight one leg and as fast as possible. Then swap and do the other leg for another one mile.


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Top Belly Fat Diet - 3 Untold Secrets to Help You Shed Fat From Your Belly Lighting Fast

If you're trying to burn that stubborn belly fat away and having no luck, you may be doing it all wrong. However, it may not be entirely your fault, either. With so many different belly fat diet plans and other fitness routines on the market, it can be tough to find what one works best.

Thankfully, not all hope is lost. By following a few simple rules, you'll be able to optimize your belly fat diet and easily shed weight away from your waistline.

With that said, take a look at these 3 top secrets that can help you shed fat from your midsection quickly and easily!

#1 - Stay Away from "Bad" Fats

Believe it or not, there is a such thing as good fat! Fats like omega-3 (also known as fish oil) and monounsaturated fats (usually found in nuts) are fats that actually help aid in the fat burning process, helping you melt the fat instead of packing it on!

What kind of fats do you need to shy away from? Any trans fats (usually found in most greasy and fried foods) are a no-no. If you want any shot at losing stomach fat, avoid these at all times.

#2 - Avoid Unhealthy Substitutes

Various food substitutes (especially sugar substitutes) are actually just as bad for you as the regular stuff. Many substitutes are made up from different chemicals that can have adverse reactions on your body. For example, the additives in diet cola make it just as bad as regular cola, thus reducing your chances of losing weight.

You might be cutting calories, but the pounds won't come off. Stay away from substitutes and keep it natural.

#3 - Cut Off Meals Before Bedtime

We all know life can take over sometimes and cause us to eat dinner late or eat throughout the day at various times. For someone trying to lose belly fat, this can hold things up dramatically. Try to keep a consistent eating schedule and cut out any eating at least 3 hours before bedtime. Your metabolism slows down as you get tired, becoming less effective at burning calories.

The last thing you want to do is load up on a big meal and hit the sheets to have it turn into body fat. Avoid eating late at night and you'll be in good shape.


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How to Get Rid of Belly Fat?

Whether you call it Jelly Belly or Love Handles, the fact is that excess fat, especially around your waist, is not only unattractive, it is a great health risk as well. It increases risks of heart attack, high blood pressure, cancer, diabetes, stroke etc. Unfortunately, efforts made by people to lose weight (actually fat), especially belly fat, are "looks" oriented and not rooted in the health consciousness. And it is no wonder that industry has capitalized on consumers' desires and market is flooded with "quick fix" solutions for fat and weight loss, which will generate immediate and wonder results. No doubt some of these will generate "immediate results", but in the long run, these will be ineffective. Maintaining weight and remaining in shape is a life style; a resolve, not a pill to swallow and get the results.

Before I go on to discuss how to lose jelly belly, let me put forth a harsh truth.

"You can not spot reduce belly fat. You will lose fat all over your body"
Now, without going into complex, and confusing for some, details of weight loss mechanism, metabolism, and difference of calories from difference sources etc, weight loss facts can be simplified as:

a. If you consume more calories than you burn, you will gain weight.
b. If you burn more calories than you consume, you will lose weight.
c. If calorie intake is equal to calorie burnout, you will maintain your weight.

An average person needs to burn 3500 calories to lose one lb of weight.

It can be concluded that reducing calorie intake, in other words dieting, will lead to weight loss.

So Dieting is the best solution?

Absolutely NO.

Dieting may be effective in the short term and you will shed off some pounds. But soon, your body's natural intellect will tell your metabolism system to "slow down", as it has sensed some "starvation, food shortage" and to survive, the body must now preserve and burn less calories. So after some time, you hit a plateau. By then, you will also be fed up from dieting and gradually, will come back to your normal eating habits. Guess what next? Rapid gain of those lost pounds, plus plenty in bonus.

An ideal, healthy, safe and effective-in-the-long-term fat loss and weight maintaining strategy will have these three elements:

a. Eat Healthy. Just forget about diet, which brings with it feelings of deprivation and hunger. Instead, try to replace your poor foods by healthy foods. Healthy foods/meals include lean protein, lots of vegetables, whole grains and fruits. Choose foods that are close to their natural state, for example raw carrots etc. On the other hand, any food that is high in calories and fats and low in nutrients is a poor food. A word of caution; while changing your eating habits, don't try to overdo it and eliminate everything overnight. It will put you under stress and chances are, you will soon come back to your previous eating habits. Go slow. Make one to two changes in your diet and eating habit a week and continue doing it. You'll find your belly fat disappear for ever. Here are some practical tips:

Week 1 (starting from today and right now)
Observe your eating habits. Write down everything that you eat for one week.
Identify poor foods (soda, deserts, snacks, tea/coffee, alcohol etc)
Identify poor eating habits (eating a lot in front of TV/computer, when tense etc)

Week 2 onward
Replace one or two poor foods with healthy foods (soda by fresh water, snacks by nuts or salads comprising of lettuce, carrots, cucumber etc, reduce alcohol consumption, sugar in the tea, give up tea/coffee etc)
Improve eating habits (dine in kitchen instead of in front of TV, drink lot of water, eat only when hungry, no nibbling while surfing the net etc)
Remove candies, cookies, cakes etc from your kitchen cupboard and instead, buy fresh fruits and vegetables and put these on your dining table/refrigerator

2. Exercise. And I am not talking about sit-ups or crunches. These will strengthen your abdominal muscles and will HELP lose fat, but these are simply not sufficient. You need to adopt a cardiovascular exercise routine to reduce body fat. To start with, I'll recommend walking. It is easy, does not require high fitness levels to start with and requires only a pair of good shoes. Try to walk at least 30 minutes a day, 5 times a week. Instead of focusing on time or intensity of walk, concentrate on the fact that walking is a mean to exercise your body aerobically on a regular basis. Other options include riding a bike, swimming, jogging etc. Once you intend to increase the intensity, add variety and improve strength, see the article A 10-Minute Exercise Routine You Can Do Anywhere.

3. Build Muscles/Resistance Training. Well, it certainly will improve your looks, but more importantly, it will help you lose weight (actually, fat) quickly and efficiently. Muscles burn extra calories, even when you are asleep. The more muscle you have, the more calories you burn in a 24 hour period, and hence, more fat burning. Additionally, building muscles give you the power to carry on your daily activities more effectively and with energy to spare. Again, A 10-Minute Exercise Routine You Can Do Anywhere is a good starting point for building/strengthening of major muscle. Depending upon your specific goals, you may opt to join a gym for muscle building.

And finally, some practical tips

1. You must have a RESOLVE to have a healthy, trimmed and energetic body
2. You must have a goal; how you want your body to be and by when
3. You must have a work plan for the year, broken down to week and day.
4. Focus only on the current week and today. Review your progress monthly.
5. Start small, but start today and stay PERSISTENT.


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Are Light Weights The Best Way To Burn Fat?

Are light weights the best way to burn fat?

Many trainers and trainees think that higher reps are necessary to increase the burning of fat during training. This is based on the thought that the more reps you do of an exercise the more calories you burn but doesn't take into account the amount of effort put into the exercise.

Research has shown that it is much more effective to use moderate rep counts to burn fat. Why is this? When you use moderate reps during an exercise you increase the amount of effort put forth which burns more fat and increases muscle mass. Muscle tissue burns higher amounts of calories than other body tissue during exercise and normal daily activities and raises one's metabolism because of the muscle's energy needs.

The body must use more energy (calories) to maintain this muscle mass leading to additional fat loss. If a trainee uses lighter weights the muscles don't have to work as hard during training so less energy (calories) are used.

My recommendation is to perform a circuit of exercises with a concentration on compound exercises. Compound exercises work larger muscle groups at once therefore they burn a higher amount of calories than smaller muscles like the arms for instance.

Circuit training consists of a series of strength exercises such as leg presses, bench presses, rows and presses. This type of training is great for eliminating boredom in your routine since you will be moving rapidly between exercises. It conditions you by strengthening muscles and improving your aerobic capacity.

A great program is:

• Deadlifts- 1 set of 15 reps
• Leg presses- 1 set of 12 reps
• Bench presses- 1 set of 12 reps
• Machine pulldowns- 1 set of 12 reps
• Dumbbell presses- 1 set of 10 reps
• Machine crunches- 1 set of 15 reps

Do this circuit with no rest between exercises, rest 2 minutes, then repeat it in the same order.

Use this intermediate circuit to increase your workload after training with the beginner routine for 3-6 weeks:

• Deadlifts- 1 set of 12 reps
• Bench presses- 1 set of 10 reps
• Bent-Over Barbell Row- 1 set of 8 reps
• Barbell Presses- 1 set of 8 reps
• Pull-ups Palms-Facing- 1 set of 8-10 reps
• Dumbbell Curls- 1 set of 10 reps
• Overhead Triceps Extensions- 1 set of 10 reps
• Machine Crunches- 1 set of 15 reps

Do this circuit with no rest between exercises, rest 2 minutes, then repeat it in the same order.

Give these programs a try and I think you will agree that it they are great for getting you in shape fast!


David Groscup is a leading author/trainer in HIT, High Intensity Training, a form of weight training that uses brief, intense training to achieve outstanding results.

His books have been used by many bodybuilders and fitness enthusiasts around the world to rapidly obtain new muscle strength, size and fitness results.

See his books at http://www.amazon.com/author/davidgroscup

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