Get your free audio book here: http://audible.com/mike What’s up guys, It’s Mike and today I’m going to show you the best way to lose your belly fat. You’re …
First off, let’s get one thing straight. A “diet” doesn’t have to be a strict set of rules that a person follows just to lose weight. To see any real (and healthy) results it’s crucial for someone to make important lifestyle changes. Replacing ice cream with fresh fruit can technically be called a diet because it’s the conscious choice as to what foods to eat.
The only people that low calorie diets actually help are those that write the programs and sell the product. Everything about these products are linked to promises! Ever see the so called “testimonials” on TV which show a beautiful, fit person claiming they lost 75 pounds on such-and-such diet? The next time one of those comes on look at the bottom of the screen, there will be a sentence that states: results not typical.
What does that mean for the rest of the world? The people paraded in front of the camera are the minority. The group that actually experienced some sort of success on any given product. This is sad because low calorie diet plans are stealing money away from millions of people and can’t give them anything to show for it.
The reason that low calorie diets don’t work is because the body doesn’t interpret “low calorie” the same way the mind does. We make a conscious decision to eat less calories in hopes that our bodies will get energy from fat. As we’re wasting away our bodies are going into survival mode. This is when your body thinks that you’re not getting enough food to eat so it operates off as little calories as possible, then stores the rest as fat.
Scary isn’t it? Well how about this for example: Susie wants to lose weight for her sister’s wedding, so she decides to go on a famous low calorie diet. Susie cuts her normal 2500 calorie a day diet to about 1100 calories. In the first week she loses about four pounds, and thinks it’s great! But over the next month she continually adds more fat to her belly line and has decreasing levels of energy. The ending result is a disappointment when she can’t fit into the dress for her sister’s wedding.
No need to be a doctor to figure this one out, does it sound safe to you? Well it shouldn’t! Not only do low calorie diets crash the metabolism which causes the body to store all the fat it can get, but they’re expensive and the success rate is minimal at best. The program I used to get rid of extra weight and get myself healthy again (by the way I haven’t put any of the weight back on!) is the Fat Loss 4 Idiots program. There was no need to starve myself, and I’m much healthier and happier now.
If you’ve caused metabolic damage as a result of following starvation diets or losing weight too rapidly in the past, it can be extremely difficult to achieve any further fat loss at all. The good news is, metabolic damage can be repaired. All it takes is the right combination of metabolism stimulating exercise and metabolism stimulating nutrition (NOT just a diet), all done consistently over time.
The big irony is that most of the diet programs that claim to help you get rid of excess weight, only end up making it harder for you in the long run because they use harsh metabolism-decreasing diets and not enough exercise (almost never any weight training).
It may take a little longer if you have really messed things up with severe starvation dieting in the past, especially if you’ve lost a lot of lean body mass, but it is never hopeless. Anyone can increase their metabolism.
Most people get an almost immediate boost in metabolic rate when they start the Burn The Fat program. However, the results are not going to be “overnight.” Give it a little time…
Within 3 weeks your metabolism will already be more efficient. Within 6-8 weeks, it’s burning hot. Give me 12 weeks of consistent diligent effort, sticking with all the metabolism boosting strategies I teach, and your metabolism really will become like a turbo charged engine, and I’m not exaggerating when I say that.
What’s most important for upping your metabolism is CONSISTENCY in applying the Burn The Fat nutrition and training principles every single day.
Meal frequency: eat 5-6 small meals per day
Meal timing: eat approximately every 3 hours, with a substantial breakfast and a substantial post workout meal.
Sufficient Caloric Intake: maintain a small calorie deficit and avoid starvation-level diets (suggested safe levels for fat loss: 2100-2500 calories per day for men, 1400-1800 calories per day for women; adjust as needed)
Food choices: Select natural, unprocessed foods with high thermic effect (lean proteins like chicken, turkey, egg whites and fish are highly thermic, as are all green vegetables, salad vegetables and other fibrous carbs)
Cardio training: Push up the intensity a bit if you really want to get a metabolic boost. Walking and low intensity cardio is fine, but higher intensity is more metabolism-stimulating
Weight training: The basic exercises that include the largest muscle groups or even call into play the entire body as a unit (squats, front squats, split squats, deadlifts, stiff legged deadlifts, overhead presses, all kinds of rows and core-activation exercises) will have a much greater metabolism stimulating effect than isolation exercises (concentration curls, calf raises, etc)
The weight training is extremely important in cases of “metabolic damage” because this is the stimulus to keep the muscle you have and begin rebuilding new muscle tissue, which is the engine that drives your metabolism.
The men don’t usually have a problem with the weight training, but I still hear women say they don’t want to lift weights as part of their fat loss programs. Well, people who wont lift weights can expect a very, very long metabolism “repair process” if they achieve it at all.
Consistency is the key.
Nothing will undermine the “re-building” of your metabolism like inconsistency. If you stop and start, or skip meals and workouts often, you will not even get off the ground.
After your metabolism is back up where it should be, it takes continued “stoking” of the metabolic furnace to keep it there. Once you get your metabolic engine running, you’ve got to keep feeding it fuel or the fire will die down.
Picture an old fashioned wood burning stove…
Imagine you’re in a cabin up in the mountains in the winter. It’s cold in there and you want to keep the cabin warm. Can you achieve this by feeding the fire once or twice per day? Nope. Not enough fuel to burn, so not much heat is generated.
What if you just toss an entire pile of wood in the stove all at once? Will that work? Nope. Lots of fuel, but can’t all be used at once… it just smothers the fire and the excess just sits there.
How about if you throw some tissue paper or crumpled newspaper in the stove, will that work? Nope – too quickly burning.
You have to keep putting small amounts of wood (the right type of fuel) on the fire at regular intervals or the fire burns out.
It’s also difficult to get the fire lit again. In the case of metabolism, it’s like going through that initial few weeks of overcoming inertia all over again.
Your goal is to get your metabolism burning hot and keep it burning and this cannot be achieved by missing meals, missing workouts or with sporadic, infrequent training.
I have only seen a handful of cases where all these things were done properly and there was still a longer “repair” process.
For example, one case was former ballet dancer. At 5′ 5″, she was previously 110 lbs and had increased to about 145 or so. She didn’t want to reach her previous 110, but find a happy medium of about 125 lbs.
I figured with 20 lbs to cut, this would be a simple and predictable process, but she had a challenging time (and I didn’t know why at first).
I later found out that she had been anorexic and bulimic for many years. This had caused a lot of damage, and although she did reach her goal, it took about twice as long as we had anticipated.
The good news is, even in this extreme case, the same nutrition and training principles worked! It just took a little longer. And by the way her program included some serious training with free weights and she ate a lot more (clean) food than she had ever eaten before. No “starvation!”
That’s the power of burning the fat and feeding the muscles… Trying to starve the fat with crash diets is what causes the metabolic damage in the first place!
If you’re interested in the healthy, sensible way to take off the fat, while keeping all your muscle and actually increasing your metabolism in the process, then my Burn the Fat, Feed The Muscle program can teach you how. No gimmicks or false promises. Just the truth – you have to work at it and you have to be patient. www.burnthefat.com
Nowadays, it seems like a lot of people have one thing in common. They are searching for ways to lose weight and eat healthier because of the obesity epidemic that is occurring all over the world. Many believe that the only way to accomplish this is to purchase very expensive supplements or to put themselves on a very strict diet in order to lose weight. You can choose to put your body through more treacherous and painful methods in order to lose weight, but when you come right down to the way that you want to lose weight, there is an easier way. People tend to think that willpower is the single most important aspect of losing weight and although it is important, there are also other factors to consider. The foods that you choose to eat and the amount of food are the biggest factors in determining your weight loss along with getting the proper amount of exercise with your diet. There are some things that you need to keep in mind when you are trying to lose weight. You should be eating all natural foods instead of relying on health food supplements for a strict diet.
The first thing that you must concern yourself with when trying to lose weight is the amount of food you are consuming. The amount of food that you will take in will ultimately determine how much weight you lose or gain. If you sit down and eat seven small meals a day, you must think about what type of food you are eating and the amount of each meal. If you are eating 500 calories in every meal seven times a day, you are consuming 3500 calories per day. On a typical diet, an average person will consume between 2000 and 2500 calories a day. Depending on your height and body figure, your doctor can give you some examples of the typical things that you should eat in order to lower your cholesterol and weight naturally.
Now that you know the amount of food that you should be eating, you must consider what types of food you should eat in order to accomplish weight loss. Make sure to stay far away from junk food like potato chips as they are high in fat and oils and are not good for you. Think about what you eat on a daily basis and then try to come up with some sort of diet that is going to fit into your budget as we all know that going on a diet is not cheap these days. An excellent choice for breakfast is a bowl of oatmeal along with a nice piece of fresh fruit. This is a great way to start your day as oatmeal is very high in fiber and has low fat content. Eating fresh fruits and vegetables are an excellent way to keep your immune system high and functioning properly the way that it should be. Try this with every meal that you eat in order to weed out the bad foods you eat and to add the healthy foods to your daily diet. Eating fresh fruits and vegetables is a great way to help you lose weight and to keep your body healthy and fit.
I hope that you enjoyed this article and I would like to invite you to my eating healthy web site where you will find great free tips and information that is designed to help you live a long healthy life.
I am a 54 year old retired mill worker from Northern Maine. I am happily married with 3 wonderful boys. My main interests are my family and God. I own a eating healthy web site with great tips and information that is designed to help you live a healthier and longer life.
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