Fat-Burning Foods

Fat-Burning Foods

In your quest to lose weight, there are a variety of foods that are not only healthy and nutritious, but help your body lose weight naturally and increase your body’s rate of fat loss. Incorporating some or all of these foods into your daily diet will speed up weight loss, burn fat, and help in your quest for a better, healthier body.

• Apples and berries contain pectin. Pectin restricts the amount of fat the cells can absorb and forces the cells to discharge fatty deposits.

• Citrus fruits contain high concentrations of Vitamin C. Vitamin C burns fat by liquefying it. This makes it easier for the body to flush fat from the system.

• Calcium in dairy products like milk, cheese, and yogurt plays an important role in weight loss by accelerating the fat breakdown in fat cells.

• Broccoli and cabbage both contain very high quantities of calcium and Vitamin C and are full of fiber!

• Eggs are high in protein and essential in burning fat. If you are concerned about cholesterol, you can eat the white part, as that is the most nutritious part of the egg.

• Garlic or garlic oil helps reduce fatty deposits in your body’s cells.

• Green tea boosts metabolism and may aid in weight loss. It also contains anti-cancer properties and helps prevent heart disease.

• Hot peppers can speed up your metabolism. This causes you to burn more calories.

• Lean turkey fires up the body’s fat-burning abilities by boosting metabolism and building lean muscle tissue that, in turn, burns more calories.

• Oatmeal and whole grains are great sources of fat-absorbing fiber that keeps the body full by providing it with energy. They also rev up the metabolism, necessary for burning fat and calories.

• Olive oil keeps your cholesterol down and burns fat.

• Soup is a terrific appetite suppressant. Burn fat faster by having a bowl of soup as an appetizer or a snack.

• Soybeans contain lecithin, a chemical that protects your cells from accumulating fat. It also breaks down fatty deposits in your body.

Don’t forget the first rule of a good, healthy, fat-burning diet is to drink water, lots of water! Water flushes out the system and eliminates harmful toxins. It enables the body to run more efficiently, speeds up metabolism, and makes it easier to lose weight and burn fat. Your body is made up of 70% water and needs a lot of water each day to perform its necessary functions.

By Chris Chenoweth

The Dangers of Excess Body Fat

The Dangers of Excess Body Fat
By Chad Tackett

Most people's primary motivation for weight management is to improve their appearance. Equally important, however, are the many other benefits of proper nutrition and regular exercise.

Weight management through reduction of excess body fat plays a vital role in maintaining good health and fighting disease. In fact, medical evidence shows that obesity poses a major threat to health and longevity. (The most common definition of obesity is more than 25 percent body fat for men and more than 32 percent for women.) An estimated one in three Americans has some excess body fat; an estimated 20 percent are obese.

Excess body fat is linked to major physical threats like heart disease, cancer, and diabetes. (Three out of four Americans die of either heart disease or cancer each year; according to the National Health and Nutrition Examination survey, approximately 80 percent of those deaths are associated with life-style factors, including inactivity.)

For example, if you're obese, it takes more energy for you to breathe because your heart has to work harder to pump blood to the lungs and to the excess fat throughout the body. This increased work load can cause your heart to become enlarged and can result in high blood pressure and life-threatening erratic heartbeats.

Obese people also tend to have high cholesterol levels, making them more prone to arteriosclerosis, a narrowing of the arteries by deposits of plaque. This becomes life-threatening when blood vessels become so narrow or blocked that vital organs like the brain, heart or kidneys are deprived of blood. Additionally, the narrowing of the blood vessels forces the heart to pump harder, and blood pressure rises. High blood pressure itself poses several health risks, including heart attack, kidney failure, and stroke. About 25 percent of all heart and blood vessel problems are associated with obesity.

Clinical studies have found a relationship between excess body fat and the incidence of cancer. By itself, body fat is thought to be a storage place for carcinogens (cancer-causing chemicals) in both men and women. In women, excess body fat has been linked to a higher rate of breast and uterine cancer; in men, the threat comes from colon and prostate cancer.

There is also a delicate balance between blood sugar, body fat, and the hormone insulin. Excess blood sugar is stored in the liver and other vital organs; when the organs are "full," the excess blood sugar is converted to fat. As fat cells themselves become full, they tend to take in less blood sugar. In some obese people, the pancreas produces more and more insulin, which the body can't use, to regulate blood sugar levels, and the whole system becomes overwhelmed. This poor regulation of blood sugar and insulin results in diabetes, a disease with long-term consequences, including heart disease, kidney failure, blindness, amputation, and death. Excess body fat is also linked to gall bladder disease, gastrointestinal disease, sexual dysfunction, osteoarthritis, and stroke.

Reducing Body Fat Reduces Disease Risk

The good news is that reducing body fat reduces the risk of disease. At the University of Pittsburgh, researchers studied 159 people as they followed a weight management program. The subjects were under age 45 and 30-70 pounds overweight. Those subjects who were able to shed just 10-15 percent of their weight and keep it off during the 18-month study showed significant improvement in HDL cholesterol and triglyceride levels, waist-to-hip ratio, and blood pressure. In fact, according to the New England Journal of Medicine, body fat reduction is a more powerful modulator of cardiac structure than drug therapy.

For people with a family history of heart disease, an active lifestyle can slow or stop the process for all but those with serious genetic disorders. Studies by Dean Ornish, MD, have shown that a comprehensive intervention program that includes regular physical activity, a low-fat diet and a stress reduction program can even reverse the heart disease process.

Evidence also shows that an active lifestyle and its help in reducing body fat is associated with a reduced risk for some types of cancers: prostate for men, breast and uterine cancers for women. (Frisch, et al 1985)

In addition, regular physical activity and a low-fat diet are successful in treating non-insulin dependent diabetes (NIDDM); for some patients, it has reduced or eliminated the need for insulin substitutes. In general, regularly active adults have 42 percent lower risk of developing NIDDM.

Gaining Weight Happens to Most of Us

The average American gains at least one pound a year after age 25. Think about it. If you're like most Americans, by the time you're 50, you're likely to gain 25 pounds of fat, or more. In addition, your metabolism is also slowing down, causing your body to work less efficiently at burning the fat it has. At the same time, if you don't exercise regularly, you lose a pound of muscle each year. Consequently, people are not only increasing their body fat stores, increasing their risk of disease, but they're also losing muscle, increasing the risk of injury, decreasing activity performance, and further slowing down metabolism.

Very few Americans exercise in any significant way. The President's Council on Physical Fitness and Sports estimates that only one in five Americans exercises for the healthy minimum of 20 minutes, three or more days a week. In fact, the average American gets less than 50 minutes of exercise per week. Even worse, two out of five Americans are completely sedentary.

The Answer: Healthy Eating and Physical Fitness

But there is hope. Moderate weight loss--of fat, not muscle--and a healthy and active lifestyle--not dieting--have been found to lower health risks and medical problems in 90 percent of overweight patients, improving their heart function, blood pressure, glucose tolerance, sleep disorders, and cholesterol levels, as well as lowering their requirements for medication, lowering the incidence and duration of hospitalization, and reducing post-operative complications eight times less likely to die from cancer than the unfit, and 53 percent less likely to die from other diseases. Fit people are also eight times less likely to die from heart disease.

So, are you willing to be patient and make gradual changes in your life that will lead to a healthier, happier you? Once you have made the decision to go forward and accept change, the hard part is over. Sure, there is plenty of work to be done, but it really doesn't matter how long this new process takes. If you allow changes to take place over several years, your body will adjust comfortably, and you will be more likely to maintain the healthy lifestyle permanently.

When you begin achieving improvements in energy and physical and psychological performance, the fun and excitement you experience will make the change well worth the effort. Action creates motivation! Good luck: I hope you enjoy all the wonderful benefits of a safe and effective weight management program.

* Be sure to check with your health care professional before making any changes in your activity or eating habits.

12 Keys To Super-Charging Your Metabolism For Weight Loss!

12 Keys To Super-Charging Your Metabolism For Weight Loss!
You hear it all the time - "metabolism", but what is it? It's the process of converting food to energy (movement and heat). Metabolism happens in your muscles and organs and the result of it is what we commonly refer to as "burning calories". Metabolism is essentially the speed at which your body's motor is running.

"Basal metabolism" is the metabolic rate or caloric expenditure needed to maintain basal body functions such as your heart beating, breathing, muscle tone, etc. It's how fast your "motor" is running when you're still in a reclined position or sleeping. Basal metabolism accounts for about 75% of the calories you expend on a daily basis!

The good news is that there are 12 ways you can "boost" your metabolism! The more of these you're able to incorporate into your life, the more you'll boost your metabolism. That means you'll be expending ("burning") more calories 24 hours a day!

1. Always eat breakfast! Skipping breakfast sends the message to your body that you're starving because you haven't had food in 18+ hours. As a protective mechanism, your metabolism slows down. Food, especially complex carbohydrates, fuels your metabolism.

2. Eat earlier in the day! Research has demonstrated that you can lose weight simply by eating a substantial breakfast and lunch, and a light dinner. Dinner should be eaten as early as possible, preferably at least four hours before bedtime.

3. Never eat less than 1200 calories per day! Less than 1200 is usually not enough to support your basal metabolism and thus will slow your metabolism.

4. Snack frequently! Complex carbohydrates (fruits, vegetables, and grains) fuel your metabolism. Also, snacking prevents you from becoming too hungry. The hungrier you are, the less control you have over what and how much you eat.

5. Eat more carbohydrates (food from plants), and less fat (food from many animals and other food with added fat)! Carbohydrates boost your metabolism and have fewer calories per weight than fat.

6. Do some type of aerobic exercise (walking, jogging, swimming, stationary cycling, aerobic dancing, etc.) on a daily basis (preferably in the morning)! Forget this twice-a-week stuff. Our bodies were designed to be active on a daily basis! When we are, our metabolism soars!

7. In addition to your regular aerobic exercise, take a brisk 10 to 15 minute walk at lunch or in the evening. This serves to boost your metabolism even more!

8. Tone your muscles with weight training three days per week. Toned muscles send your metabolism through the roof. Do it!

9. Look for situations to be active. Park as far from the store as you can rather than looking for the closest parking spot. Use the stairs rather than the elevator, a broom rather than a blower, etc. Look for the "hard" way to do things!

10. Avoid alcohol! Alcohol depresses your metabolism and stimulates your appetite.

11. Drink 60+ ounces of water a day. Your metabolism needs plenty water to function properly. Carry a bottle of water with you and drink frequently throughout the day.

12. Avoid the"3 P's".....pills, powders, and potions! There are NO quick fixes!

Get started today! You'll feel better and your metabolism will be in "great shape"!

Where Diets Go Wrong

Where Diets Go Wrong


When we discover that we are heavier than we want to be, we have a natural inclination to eat less food. We may skip lunch or eat only a tiny amount of our dinner in the hope that if we eat less our body will burn off some of its fat. But that is not necessarily true. Eating less actually makes it more difficult to lose weight.

Keep in mind that the human body took shape thousands of years ago, and at that time there were diets. The only low-calorie event in people's lives was starvation. Those who could cope with a temporary lack of food were the ones who survived. Our bodies, therefore, have a built-in mechanism to help us survive in the face of low food intake.

When researchers compare overweight and thin people, they find that they are roughly the same number of calories. What makes overweight people different is the amount of fat that they eat. Thin people tend to eat less fat and more complex carbohydrates.

Losing weight is not something one can do overnight. A carefully planned weight loss program requires common sense and certain guidelines. Unfortunately, there's a lot of misinformation floating around and lots of desperate people are easily duped and ripped off.

Every day one can open a magazine or newspaper and see advertisements touting some new product, pill or patch that will take excess weight off quickly. Everyone seems to be looking for that "magic" weight loss pill. Millions of Americans are trying to lose weight, spending billions of dollars every year on diet programs and products. Often they do lose some weight. But, if you check with the same people five years later, you will find that nearly all have regained whatever weight they lost.

A survey was done recently to try and determine if any commercial diet program could prove long-term success. Not a single program could do so. So rampant has the so-called diet industry become with new products and false claims that the FDA has now stepped in and started clamping down.

Being seriously overweight and particularly obesity can develop into a number of diseases and serious health problems, and it is now a known fact that when caloric intake is excessive, some of the excess frequently is saturated fat.

The myth is that people get heavy by eating too many calories. Calories are a consideration it's true, but overall they are not the cause of obesity in America today. Americans actually take in fewer calories each day than they did at the beginning of the century. If calories alone were the reason we become overweight, we should all be thin. But we are not. Collectively, we are heavier than ever. Partly, it is because we are more sedentary now. But equally, as important is the fact that the fat content of the American diet has changed dramatically.

People who diet without exercising often get fatter with time. Although your weight may initially drop while dieting, such weight loss consists mostly of water and muscle. When the weight returns, it comes back as fat. To avoid getting fatter over time, increase your metabolism by exercising regularly.

Select an exercise routine that you are comfortable with and remember that walking is one of the best and easiest exercises for strengthening your bones, controlling your weight and toning your muscles.

Submitted by Joe R.

Top 18 Benefits of Weight Training

Top 18 Benefits of Weight Training



1. Weight training tones your muscles which looks great and raises your basal metabolism... which causes you to burn more calories 24 hours-a-day. You'll even burn more calories while you're sleeping.

2. Weight training can *reverse* the natural decline in your metabolism which begins around age 30.

3. Weight training energizes you.

4. Weight training has a positive affect on almost all of your 650+ muscles.

5. Weight training strengthens your bones reducing your risk of developing osteoporosis.

6. Weight training improves your muscular endurance.

7. Weight training will NOT develop big muscles on women....just toned muscles!

8. Weight training makes you strong. Strength gives you confidence and makes daily activities easier.

9. Weight training makes you less prone to low-back injuries.

10. Weight training decreases your resting blood pressure.

11. Weight training decreases your risk of developing adult onset diabetes.

12. Weight training decreases your gastrointestinal transit time, reducing your risk for developing colon cancer.

13. Weight training increases your blood level of HDL cholesterol (the good type).

14. Weight training improves your posture.

15. Weight training improves the functioning of your immune system.

16. Weight training lowers your resting heart rate, a sign of a more efficient heart.

17. Weight training improves your balance and coordination.

18. Weight training elevates your mood.

Thank You Greg Landry!

Quit Whining and Get Moving!

Quit Whining and Get Moving!



NOTE: I realize this article may offend some people, but I believe that you need to hear the truth about weight loss rather than some watered down "feel-good" version of the truth!

I receive hundreds (yes, hundreds) of questions every month with this general theme... "HELP... I'm doing all the right things but I'm still not losing weight." After talking to hundreds of these people over the years, I've come to a few general conclusions. Keep in mind that these are generalizations, but they would apply to over 95% of people in this situation. Also, please note that these ARE in order of importance...and I'm not pulling any punches! :)

1. The vast majority of these people (I call them "non-losers") are not exercising anywhere near enough (if at all)! You can only decrease your caloric intake so much. Your other alternative is to increase your caloric expenditure. You can write this in stone... ** VERY FEW people are successful at losing weight AND keeping it off without exercising almost everyday!!

If you're having trouble losing weight, 20 minutes of exercise three times a week isn't going to cut it! Most people who tell me they are *really serious* about losing weight are not willing to do what it takes to get where they want to be. If you're not willing to make exercise a *serious* priority in your life, your chances of succeeding at losing weight and keeping it off are VERY small! Many of my clients who are serious about weight loss are exercising 1 to 2 hours per day. Many split it up and do some in the morning and some in the late afternoon or evening. If you're having difficulty losing weight, I would recommend that you average at least 30 minutes *everyday*, ideally more.

2. Most "non-losers" that are exercising are not weight training. Weight training is *critical* to maintaining your muscle mass and tone. If you're not weight training while trying to lose weight, you will lose muscle mass and tone and your basal metabolic rate will decrease causing you to burn fewer calories 24 hour-a-day!

3. "Non-losers" are actually consuming about 600 calories more per day than they think they are. Recent research with a large group of "non-losers" determined that they were significantly under-estimating the number of calories they were consuming on a daily basis. If you're not sure, write down everything you eat for a few weeks.

4. "Non-losers" want *instant* results. When it doesn't happen they either give up or go on some crazy diet. You HAVE to be resolved to the fact that it WILL be slow!

5. "Non-losers" are actually consuming more fat than they think they are. Limiting fat intake to 20 to 30 grams per day is critical for "non-losers".

6. "Non-losers" are notorious for skipping meals! This is really bad news because it slows your metabolism causing you to burn fewer calories 24 hours-a-day.

7. "Non-losers" consume far too much sugar or simple / refined carbohydrates such as white rice, white (non whole wheat) flour products, white (non whole wheat) pastas, soft drinks ("pop" for you northerners), sweetened drinks, and the hundreds of products that contain added sugar that's deceptively listed on ingredient lists with names like sucrose, high fructose corn syrup, etc.

8. Some "non-losers" don't want to give up their alcohol. Alcohol is a triple whammy...it stimulates your appetite, slows your metabolism, and it's loaded with calories! Enough said.

9. Many "non-losers" consume far too few fruits and vegetables.

10. Many "non-losers" always eat until they're full. Practice stopping before you're "full" and see how you feel 30 minutes later. You will probably feel satisfied by then.

11. Many "non-losers" consume artificial sweeteners which stimulate the pancreas to release insulin just like sugar would. Insulin causes your body to store fat and prohibits your body from burning fat for fuel.

Weight loss is VERY difficult! Simply put, If you don't want it bad enough to do what it takes, it's NOT going to happen. If you really want to lose weight, quit playing around with it. Get serious about it and make it an absolute, non-negotiable priority in your life... and it will happen! :)

Thank You Greg Landry!

Losing Weight Takes Effort

Losing Weight Takes Effort


"The heights by great men reached and kept
Were not attained by sudden flight,
But they, while their companions slept,
Were toiling upward in the night."
~~Henry Wadsworth Longfellow

In order to take advantage of losing weight and being successful, you must be prepared--that means " paying your dues."

Nothing is more frustrating than to see that you are gaining weight again.

Be in a position to benefit from your failure. It pays to be prepared, and that comes down to plain, hard work. It's not usually glamorous. It's not always exciting. It's not always fun. It is, however, always necessary.

By being prepared, you have to create a game plan to get back on track right away without beating yourself up and devastating your self-esteem. My game plan is taking it a bite at a time. What's yours? Maybe it's taking it a day at a time, going back to your diet tomorrow. Maybe it's getting angry and becoming more determined then ever to succeed.

Have you ever been at a Weight Watchers or TOPS meeting and noticed several people there who are slim and trim? What about those Jenny Craig and Nutri/System ad's with their before and after pictures? They make losing weight look so effortless, but remember, in reality, these people have been dieting for years.

Without effort and action, you will not succeed. You can't wish your weight away. You have to work at it and be prepared for those times when you slip, so you can pick yourself up, dust yourself off, and move on...

Losing weight demands preparation, effort and commitment to come to fruition.

Submitted Rita Katlin. Used with author's permission.

Exercise Melts Body Fat

Exercise Melts Body Fat

If you want to reduce your body fat, focus on increasing the amount of exercise you get rather than decreasing your food intake. A recent national study was done using two groups of sedentary men, one group in their 20's and the other over age 65. A lot was learned from this accumulated data and it is interesting to note that there was a significant relationship between lack of physical activity and fat. Not surprisingly, the most sedentary men had the most body fat.

These studies have also indicated that the governments current recommended daily allowance for calories does not correlate with the body's actual energy needs. For example, although 2400 calories have been calculated for older men, they in fact burned an average of 2800 calories daily.

The leading experts now recommend that people who want to lose weight start increasing their physical activity. Just being more active in general (such as climbing the stairs instead of taking the elevator, moving around instead of sitting still, sitting up instead of lying down as well as showing some excitement and enthusiasm instead of boredom), are things that more effectively burns calories and reduces body fat. Everyone seems to have lost sight of the value of being active. Consider this, a half-hour aerobic workout accounts for far less energy expenditure than our minute-to-minute movement in the office or at home.

Millions of Americans are trying to lose weight, spending approximately $30 billion a year on diet programs and products, often they do lose some weight. But, if you check with the same people five years later, you will find that nearly all have regained whatever weight they lost. A national panel recently sought data to determine if any commercial diet program could prove long-term success. Not a single program could do so.Being seriously overweight and particularly obesity predisposes individuals to a number of diseases and serious health problems, and it's now a known fact that when caloric intake is excessive, some of the excess frequently is saturated fat.

People who diet without exercising often get fatter with time. Although your weight may initially drop while dieting, such weight loss consists mostly of water and muscle. When the weight returns, it comes back as fat. To avoid getting fatter over time, increase your metabolism by exercising regularly.

Walking is one of the best exercises for strengthening bones, controlling weight, toning the leg muscles, maintaining good posture and improving positive self-concept. To lose weight, it's more important to walk for time than speed. Walking at a moderate pace yields longer workouts with less soreness - leading t more miles and more fat worked off on a regular basis. High intensity walks on alternate days help condition one's system. But in a walking, weight-loss program, you are not requried to walk an hour every day as some people would have you believe.

When it comes to good health and weight loss, exercise and diet are inter-related. Exercising without maintaining a balanced diet is no more beneficial than dieting whle remaining inactive.

Submitted by Joe R.

How to Lose the Last Few Pounds of Abdominal Fat

Here is another article that I found to be very informative for us who are on a quest to lose that fat! You can read it below for you convenience. If you want to know more, click on the title.


How to Lose the Last Few Pounds of Abdominal Fat

By Tom Venuto

Developing a lean, flat stomach takes time and patience, especially when it comes to those last few pounds in those hard to lose places. The lower abdominal fat and "love handles" can be two of the most stubborn and exercise-resistant areas from which to lose abdominal fat. Some people slave away day in and day out on the latest new-fangled abdominal fat device or do countless sit ups, side bends, and leg raises every day, all to no avail. There is only one way to lose fat in the so-called "stubborn areas," and that is with the correct combination of proper diet, aerobic exercise, abdominal training, and weight training.

The first thing you need to realize is that it is impossible to "spot reduce" fat from one specific part of the body. Fat loss occurs systemically, meaning that you can’t control where the fat comes from. When you burn fat for energy, you will draw it from all areas of the body, and the first place you tend to put it on will be the last place it comes off. The reason everyone has those "stubborn" spots is because each of us is born with a genetic pattern of fat storage, just as we inherit hair color, eye color, and other physical traits. In women, the stubborn areas tend to be hips, thighs, and the waist. In men, the troublesome areas are usually the lower abs and the "love handles."

Many people labor away month after month trying to exercise specific areas of their body with the idea that fat will be burned directly off the area they are working. Training the abdominals every day with hundreds of repetitions will certainly tighten and tone the muscles, but it will do almost nothing to remove the fat obscuring the muscles. In fact, it is possible to have a great set of abs that you can’t even see because they are covered up with a layer of fat!

Contrary to popular belief, the best way to burn the layer of flab from your midsection is not to do more abdominal exercise, but to do more cardiovascular exercise. Aerobic exercise is the real secret to burning fat. Walking, jogging, bicycling, elliptical exercise and stair climbing are all great fat burners. Most people give up too early in the workout. During the first 10 minutes of aerobic activity, glycogen (stored carbohydrates) is the primary fuel source. If you stop after 20 minutes, you’re only getting half of your workout done! You get the cardiovascular health benefits, but you don’t get much fat loss. Because you don't burn significant amounts of fat until glycogen stores are depleted, the key to maximum fat loss is to work out aerobically for 30-60 minutes continuously per session. Don't worry though every workout should be easy, like strolling around the shopping malls for an hour can be beneficial, although it would be best if you try not to stop moving!

Even if you’re doing cardio every day, without a good diet, you still won’t see results. Abdominal fat loss is a 50% exercise, 50% nutrition combination. A fat loss diet must be low in calories. Regardless of how much you workout, if the number of calories you take in is greater than the amount you burn, you’ll still put on abdominal fat. Ideally, you should spread your calories out into five small meals a day instead of 2 or 3 big ones so that you don’t overeat in one feeding. Eat a variety of foods that are all natural, low in fat and low in sugar, with about 55% of the calories coming from carbohydrates, 30% from protein, and 15% from fat. If you’re having a really difficult time losing the last few pounds, keep the protein up and decrease your carbohydrate intake, especially late in the day and at night.



WARNING!

If you possess a high number of fat cells you MUST exercise & diet using correct scientific principles in order to empty fat cells, any other way will result in water loss and potential regain after diet stops. Read more on Fat Cells here!



Next to "spot reduction," the second most common myth about abdominal training is that sit ups and leg raises are the most effective exercises. Actually, these movements don’t even isolate the abs; they recruit the hip flexor muscles, which are the same muscles used to punt a football. The hip flexors attach the thigh to the spinal column, so working them with exercises such as straight leg raises creates a strong pull on the lumbar area, which is one of the most common causes of lower back pain. Safer, more effective alternatives are crunches, crunch machines (or ab rollers), hip lifts, and reverse crunches.

The final component of your abdominal fat-reducing program is resistance training. It is important to train the entire body. Working one muscle group to the exclusion of others is a common cause of muscular imbalance. Building strong abdominals without also developing the antagonistic spinal erectors of the lower back could easily lead to injury. Many people are under the impression that they should only do cardiovascular activities until the weight comes off, then add weight training later on. It’s true that weight training is an anaerobic exercise, so it burns more glycogen than body fat. However, working out with weights will increase your lean body mass, which in turn raises your resting metabolic rate. The faster your metabolism is, the more fat you will burn! A complete program should always include aerobic exercise and weight training for every muscle group.

Before you decide to resort to drastic measures, give these guidelines an honest try. Losing abdominal fat is not easy, but it is simple if you know the formula. To recap, the formula for losing the last few pounds of abdominal fat is as follows: (1) Losing fat takes time, so get started now! Be patient and don’t expect to get "ultra lean" overnight (2) Burn the fat off the abdominal muscles with lots of cardiovascular exercise or you won’t be able to see them. (3) Choose biomechanically correct exercises to train the abdominal area, including crunching type exercises and avoiding hip flexor exercises, (4) Eat natural, low fat, low sugar, low calorie foods in small servings throughout the day, and (5) Work out with weights; don’t just train your abdominal, train your entire body.

There's no need to spend hours in a gym to train your entire body Tom shows how you can save time by performing the correct and most effective exercise plan for your individual body type!

Find out more info on how to Lose abdominal fat with fitness expert Tom Venuto

Burning Fat

I encourage you to click on the link below. If you are serious about losing some fat, this is the place to go!!

http://bonwell.burnthefat.hop.clickbank.net/

How to Lose Fat Fast | A Simple Diet for Weight Loss

I am trying to find answers and better ways to deal with this problem that I am having; lack of fat lose. So what I am going to begin doing is adding articles that will help us all and give us a direction to head in. You can find the article by clicking on the title or just read it from here.

In His Love.

With the obesity rate at a shocking all time high, the need for nutritional know how and a simple diet for weight loss has never been more serious. Most folks have become accustomed to instant gratification and everyone wants to know how to lose fat fast. While the expectation of instant weight loss is unrealistic, there are habits you can adopt to help lose fat fast.

A simple diet for weight loss is what most people need. The plan should be easy, nutritionally balanced and effective at forcing the body to convert excess body fat to energy. Below is a simple plan for weight loss based on 6 small meals per day to keep your metabolism properly elevated. This diet may be carefully adjusted for variety so that boredom doesn't trigger a binge on unhealthy foods.

Breakfast:

1 portion of lean protein.

This may be 4 to 6 scrambled egg whites or 1 serving of low fat or fat free dairy such as milk, cottage cheese, yogurt or cheese cubes, or 4 ounces of lean meat such as chicken or turkey breast. Vegetarians and vegans may substitute a serving of high protein soy products.

1 portion of fruit OR 1 portion of complex carbohydrates.

This may be any kind of medium sized piece of fresh fruit. Other carbohydrate options may also be 1 serving of brown rice, oatmeal, or high fiber, whole grain cereal. Portions size is generally limited to one-half to one cup. Always read labels for serving sizes. (No hash browns or French fries please.)

Unlimited amounts of non-starchy vegetables.

Vegetables such as tomatoes, cucumbers, mushrooms and all greens may be eaten freely throughout the day. Vinegar or fat free dressing may be used to enhance taste.

Mid-morning snack:

1 medium sized piece of fresh fruit.

One ounce of raw nuts. (One ounce is about one-fourth cup.) Walnuts, pumpkin seeds and almonds pack the most nutritional punch. One or two tablespoons of natural peanut butter may be substituted occasionally for variety, but do not purchase commercial peanut butters due to the unhealthy hydrogenated oil content.

Lunch:

1 portion of lean protein.

This could be 1 serving of low fat or fat free dairy such as cottage cheese, yogurt or cheese cubes, or 4 ounces of lean meat such as lean cuts of beef, chicken or turkey breast. Rotate your choices often to avoid boredom.

1 medium sized piece of fresh fruit. Do not eat canned fruit due to the high sugar content and low fiber. Fresh fruit is always the best option and frozen fruit without added sugar should the the second option.

1 portion of complex carbohydrates.

Carbohydrate choices for this meal may be one-half to one cup of brown rice or whole grain pasta. Other options could be 1 small to medium sized baked potato or sweet potato. (Hold the butter, sour cream and other fattening goodies! They contain too many calories for our weight loss purposes.)

Non-starchy vegetables may be eaten freely as long as they are not smothered in high fat dressings or sauces.

Mid-afternoon snack:

1 portion of lean protein.

Any of the protein choices above may be used here.

Any size portion of non-starchy vegetable. Fat free dressings may be used, but limit portion size to 2 servings.

Dinner:

2 portions of lean protein. Any of the above choices would work well.

Unlimited amounts of non-starchy vegetables. Good vegetable choices would be broccoli, cauliflower, cabbage, or mixed green salads. Season them with herbs, spices, lemon juice or a touch of sea salt. Avoid butter, margarine or creamy sauces since they add a significant amount of calories and little nutritional value.

This simple diet for weight loss may be used until your goal weight is reached. If you find at any time that you do not lose fat fast, 1 to 2 pounds per week, simply increase the amount of exercise you get each day. To break a stubborn plateau, you may also need to cut the amount of carbohydrates and fruit in half and increase consumption of non-starchy vegetables. Do not decrease protein portions. We want to lose fat fast. We don't want to lose muscle.

Get more tips on how to lose fat fast. Learn how to make any diet 5 times more effective and lose fat fast!

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