Fat Burn 4 Idiots

How to Increase Your Metabolism

John McEwen — Thu, 19 Feb 2009 20:25:58 +0000

There are a variety of steps you can take to increase the rate at which you burn fat naturally. Here are the best ways to increase your metabolism without resorting to pills.

STEP 1 - Vary your calorie intake on a daily or weekly basis

If you consume the same number of calories each day, your metabolism tends to adjust to the number of calories you’re feeding it. To keep your metabolism primed and working at optimal efficiency, vary the number of calories you consume on a daily or weekly basis. If you require 1500 calories per day for maintenance, take in 1300 calories one day and 1700 the next.

STEP 2 - Increase your protein intake

Several studies have shown the thermogenic effect of a high protein meal is considerably higher than a high fat or high carbohydrate meal. Plus, by consuming a high protein meal, you’re less likely to feel hungry later. Add some lean protein sources to each meal and you’ll not only feel more full but you’ll increase the rate at which you burn fat even after you’ve finished eating.

STEP 3 - Pump up the cardiovascular exercise

Performing cardiovascular exercise at a high intensity has been shown to increase your metabolism both while you exercise and for several hours after an intense exercise session. When cardiovascular exercise is done at a more relaxed pace, your metabolism quickly returns to its lower rate after the exercise is complete. If you want to burn more fat even after your cardio session is complete, consider picking up the pace.

STEP 4 - Train with weights

This is another activity that can increase your metabolism for several hours after completion of your exercise session. Plus, training with weights increases your muscle composition which allows you to burn fat faster. Not only does weight training promote weight loss, it also can help you build a beautiful body physique.

STEP 5 - Drink green tea

The catechins in green tea have been shown to significantly increase energy expenditure when consumed in high enough quantities. Unfortunately, you may need to drink rather large quantities of green tea to get a significant increase in metabolism. (5-6 glasses per day). If that’s inconvenient for you, consider investing in a supplement containing green tea extract.

STEP 6 - Eat frequent, small meals

By consuming frequent, small meals throughout the day, you keep your metabolism primed to work at peak efficiency. Try eating 5-6 snack sized meals each day as opposed to 2-3 larger meals.Make sure you select some small meals that are high in protein.

How Does a Low-Carbohydrate Diet Burn Fat?

John McEwen — Sun, 15 Feb 2009 20:19:29 +0000

In the early 1990s, nutrition and diet went through a “you are what you eat” period in the media. “Fat breeds fat!” they told us simply. We were encouraged to eat without abandon; as long as, it wasn’t a lipid. Simple and complex carbohydrates were deemed safe for the pound conscious.

The problem was, with all of the talk about eliminating fat, dieters were getting fatter. Researchers have since discovered that the formula isn’t so simple. Body fat doesn’t just come from our fat intake but is based on other factors such as our overall caloric intake and our insulin levels. As a result, our relationship with carbs, once again, came into question.

We wondered if our breads and our baked potatoes and pasta were actually betraying us. Nutrition authors and physicians were now promoting a low-carbohydrate diet as a way to burn fat.

STEP 1 - Processing Glucose

Carbohydrates, scientifically named saccharides, are starch and sugar substances. They are also found in plant form as cellulose. There are two types of carbohydrates: simple (the sugar in fruits, bread, pasta and refined-sugar products) and complex (those found in veggies and brown rice). They are used in our diet to give us energy and are a fundamentally positive source of nutrition.

However, there exists two factors which cause fat gain. The first is that carbohydrates tend to be higher in calories and the second is the way in which our bodies process them. Once simple and complex carbs reach our liver and are turned into glucose, our pancreas begins to produce insulin to absorb the carbohydrates. When this happens, our bodies stop burning fat for energy and start burning glucose: thus, ending the fat-burning process.

STEP 2 - Limiting Glucose

A low-carb diet entails limiting the amount of carbohydrates of any kind to less than 30 grams per day. With this low level of sugars, less insulin is produced and less glucose is available to burn for energy. With its source of fuel diminished, the body will enter a phase called ketosis. Meaning, it will begin to produce ketones which burn stored-body fat.

The jury is still out when it comes to the total overall healthfulness of a diet that condones fat and restricts carbohydrates at an extreme level. A healthy diet consists of many elements. Body fat is most certainly one of these elements but there is also heart health, muscular composition and digestive condition to consider. With that said, dieters concerned solely with the burning of fat may find that a low-carb diet can be ultimately successful.

Best Exercises to Burn Fat

John McEwen — Wed, 11 Feb 2009 19:39:36 +0000

Most people not only want to lose weight, they want to lose fat. Unfortunately, while dieting alone may result in some fat loss, it will also result in muscle loss. The higher the percentage of lean muscle in your body, the more quickly you will burn fat.

When you are starting a fat burning program, it is imperative to do exercises that not only burn calories but also ones that build lean muscle. Keeping this in mind, some exercises will help you reach your goal more quickly than others.

STEP 1 - Use cross training when choosing your exercises. You need to combine strength training and aerobic exercise to reduce the fat content in your body.

STE P 2 - Start lifting weights to build your muscles and increase the rate at which your body burns fat. Visit your localgym and ask about their weight lifting facility. Modern weight lifting clubs are no longer the old sweaty gyms where muscle-bound men grunted and dropped the weights. Ergonomic weight machines isolate individual muscle groups and allow you to work the muscles safely.

STEP 3 - Alternate working muscle groups every day. Your muscles need time to recuperate after a lifting session, so work a different muscle group each day. If you work arms one day, work your legs the next. Your muscles need 48 hours of rest to repair themselves before your next lifting workout.

STEP 4 - Add a cardiovascular workout. As a part of your fat-burning routine, be sure to add an aerobic workout at least three times a week. During an aerobic session, your heart rate will increase, flooding your body and muscles with oxygen and raising your metabolism.

STEP 5 - Choose cardiovascular workouts that are fun to keep you motivated. You can join a step aerobics class or go for a jog. Alternately, combine different aerobic workouts to keep you motivated and to stave off boredom. Spend 15 minutes on the stair-stepper, another 15 on the treadmill and finish up with 15 minutes on an elliptical trainer. Any exercise that gets your heart rate up and keeps it up will burn fat.

How to Lose Weight and Burn Fat

John McEwen — Sat, 07 Feb 2009 19:28:06 +0000

Want to discover the best way to lose weight, burn fat, and get in shape? There are many vital aspects, but you can’t miss these tips on protein!

STEP 1 - We have all heard the expression ‘protein power’. What does it mean? Is protein just for bodybuilders? How important is protein for the average everyday person?

Protein is for everybody, we all need it. It energizes us and keeps us running on ‘high octane’ all through the day. It gives the body that metabolism boost that fuels us right through the whole day. Bodybuilders, fitness trainers, people wanting to lose fat and tone up. Even ‘couch potatoes’ can benefit from protein.

Why is protein so special? Did you know that eating protein food causes the largest metabolic response by our bodies?

STEP 2 - When people talk about losing weight, that word metabolism inevitably come up. We just love to blame our metabolism for that extra fat!

But it does not have to be that way! When we eat protein food, our bodies use up to 25% of the food calories just to break it down and digest it! So, you want a faster metabolism? Eat more protein, simple as that.

What else make protein so special and productive for us? Protein is crucial to proper hormone and enzyme activity within the body. It stabilizes blood sugar levels.

Protein is what rebuilds our muscle tissue. Healthy muscles mean a healthy metabolism. Simply put, protein is very important to a productive metabolism. How do we most productively and easily incorporate protein power into our everyday routine?

STEP 3 - Take a field note from bodybuilders. They have shown us time and time again that the 5-6 meals\snacks per day type of eating is very productive. Be sure to eat 2-3 snacks in everyday if you want to maximize your metabolism.

One easy way to add quality protein to your diet is with a protein bar. Protein bars make a perfect snack, no matter what your goals.

Remember, portion control and eating a proper amount is very important. Always read those labels and make sure you are well aware of what you are eating. Protein power. Maximize your metabolism by making sure you are eating a proper amount.

How to Boost Your Metabolism

John McEwen — Tue, 03 Feb 2009 18:53:08 +0000

Boosting your metabolism has many health benefits. Perhaps most importantly, it will help you to lose weight passively.

Here’s how you can boost your metabolism.

STEP 1 - Start a regular exercise routine. There are an amazing number of health benefits associated with regular exercise. Metabolic boosts will naturally occur as your body becomes accustomed to the exercise.

STEP 2 - Cut the fat from your diet. Eating healthy is very important to boosting your metabolism. Eating saturated fats slows your metabolism to a screeching halt. Avoid them!

STEP 3 - Eating smaller meals more often. 5-6 small portions a day is excellent for raising your metabolism. By keeping your digestive system constantly working, you passively boost your metabolism.

How to Burn More Fat During Your Workout

John McEwen — Fri, 30 Jan 2009 13:17:12 +0000

If you’re spending more than twenty minutes on your cardio workout, you could be wasting time. The following workout takes only 20 minutes, but burns more fat than workouts that are twice as long.

STEP 1 - This workout is based on research that has shown that high intensity bursts increase levels of fat burning compounds in the body. People who did this routine lost three times more body fat during the 15 week study than those who worked out at 40 minutes at a steady level. This workout burns apprx 180 calories!

STEP 2 - Set your cardio machine to manual and follow the chart below. The RPE is your Rate of Perceived Exertion. Basically, this uses a number to gauge the intensity of your workout. So a 1 or a 2 would be walking slowly and being able to carry on a full conversation with someone, a five would be a moderate effort and conversation would require some effot, whereas a 9 or a 10 would be maximum effort and not being able to talk at all.

STEP 3 -

Minutes 1-3- Warm up gradually- RPE 3-4
Minutes 3-4:30- Increase the intensity- RPE 6-7
Minutes 4:30-5:30- Increase the intensity- RPE 8-9
Minutes 5:30-7:00- Decrease the intensity- RPE 5
Minutes 7:00-8:00- Increase the intensity- RPE 8-9
Minutes 8:00-9:30- Decrease the intensity- RPE 5
Minutes 9:30-10:30- Increase the intensity- RPE 8-9
Minutes 10:30-12:00- Decrease the intensity- RPE 5
Minutes 12:00-13:00- Increase the intensity- RPE 8-9
Minutes 13:00-14:30- Decrease the intensity- RPE 5
Minutes 14:30-15:30- Increase the intensity- RPE 8-9
Minutes 15:30-17:00- Decrease the intensity- RPE 5
Minutes 17:00-20:00- Cool Down Gradually- RPE 3-4

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How to Burn Fat through Exercise

John McEwen — Mon, 26 Jan 2009 13:08:44 +0000

If you have excess body fat then you want to know what the best fat burning exercises are. Many experts will tell you that the low to moderate aerobic exercises are best for fat while other experts claim that the high impact aerobics are best. Many experts also say that strength training is the most effective at burning fat. Fact is all will help burn excess body fat.

STEP 1 - Pick Your Aerobic Exercise

The best aerobic exercises for burning fat are the ones that will use your lower body muscles like cross country skiing, walking, jogging or running. The lower body muscles like the glutes, quads and hips are larger muscles and so will burn more calories.

The low to moderate impact aerobics will use approximately 60% of fat for fuel. However these exercises also give you fewer overall total calories burned versus the high impact aerobics. High impact aerobics on the other hand only use about 35% of fat for fuel but will have higher total calories burned during exercise.

The level and duration is what will drive your total fat burn. For example, a 30 minute brisk walk for a 140 pound woman will burn about 126 calories total and 76 fat calories. But a 30 minute run for this woman would burn a total of 336 calories and 115 fat calories.

You can use an exercise calorie calculator to help you determine how long and how intense your workout should be to get the most out of your fat burning exercises.

STEP 2 - Schedule your exercise

In the morning on an empty stomach is the best time to do aerobic exercises for maximum fat burning benefits. This is because you do not have any stored carbs and sugar available to use as fuel so your body starts using fat for fuel much faster. If you were to perform aerobics during the day you would need to exercise for about 20 to 30 minutes before your body started using fat. However exercising on an empty stomach can mean a shorter workout as you may tire quicker. So use your best judgment as to when is the right time for you.

You can also do aerobics immediately following your strength training exercises. Since your strength training will have already used up the excess glucose then when you do your aerobics it will begin to use fat for fuel almost immediately.

Remember to hydrate yourself with 16 to 24 ounces of water before you begin your aerobic exercise workout. Your aerobic workouts should be about 30 to 45 minutes to get the most from your fat burning exercise routine.

STEP 3 - Add Strength Training for Burning Fat

Strength training also helps you burn fat by building lean muscle mass. The more lean muscles you have the higher your basal metabolic rate. The higher your BMR, the more calories and fat you will burn while doing normal everyday activities, including sleeping. Your strength training can be weight lifting, resistance band exercises, dumbbell exercises or even bodyweight exercises.

STEP 4 - Create a Weekly workout Routine

To get the maximum fat burning benefits your weekly workout should include both strength training and aerobics. A good example would be to do a 30 minute morning aerobics workout 3 to 4 times a week and strength training 2 - 3 times a week working all the muscle groups. And always remember to warm up and stretch your muscles before any workout. Just as important, remember to cool down and stretch again after your workout.

How to Burn Fat Even Faster By Dancing Away

John McEwen — Fri, 23 Jan 2009 12:50:38 +0000

No more yo-yo dieting,or expensive meal plans to purchase ever!

To effectively lose the weight and keep it off,the golden rule is keeping it simple.

You can burn the fat off even faster doing something you already love to do-dance! Select your favorite sound track, choose what room in the house you are going to exercise in, even though this doesn’t seem like exercise at all!

Here is how to dance away 30-45 pounds in about six to seven weeks! Start transforming your body now-shake that booty!

STEP 1 - The number one golden rule is to keep it simple

Other weight loss programs may be too complicated, burn you too fast, and merely discourages you! But this really does work-it worked for me, and about 25 other people, some of whom attended my dance sessions. You build yourself up slowly, but you literally almost feel the fat burning!

Don’t look in a mirror,don’t compare yourself to others-even though it part of our human nature to do so. It takes time, patience, and determination! Like the little engine that could-instead of saying I think I can,say out loud to yourself I KNOW I can!!! Now you are in the positive frame of mind to begin!Let’s boogy!

STEP 2 - Go at your own pace

You do not have to kill yourself just trying to keep up with some fitness guru who has been doing this for twenty plus years! Pace yourself, and the rest will come easier than you ever imagined! You can lose 20,30,45,55 pounds rather quickly with dancing,once you have picked your favorite sound track (one that has the beat to get you motivated, and up and moving! )

STEP 3 - You do not have to be a professional dancer

Do the moves you love, and are comfortable with. While the kids are at school, hubby’s at work, you’ve got the entire house to yourself, lock the door for privacy if you need to. Pop your music in, and begin moving your body. Dancing comes quite naturally to many, maybe it will for you too! If you have two left feet, (which happened to be the case with one of my best friends), there are instructional dance videos that will show you some moves a child can do! It’s easy,really.

Aerobic videos are great as well, but don;t try to complete the entire hour with the instructor, pace yourself, try 15-20 minutes per day for beginners. Eventually before you know it, you will have established a dance routine custom made by you! And that fat will have no choice to melt away! In the beginning,try your dance routine with just one song. You can build up gradually to 3-4 songs!

STEP 4 - Develop the perfect dance routine to the songs you love

You just got to stay up, and moving, get that heart pumping, and blood circulating. You can shake your booty anyway that you want, there is no one there to see you anyway. You will dance the pounds away faster than you ever thought possible. You can start with 5-15 minutes of dancing, and before you know it, you will be up to 35-45 minute routines! Don’t forget your stretching and cool down period. This part is very important.

STEP 5 - Don’t overdo it

Now is the time to pick your song, put it in, and get shaking your booty to the beat! Keep in touch and let me know how much you lose in the next six weeks. I would love to hear your success stories. I myself lost 48 pounds dancing to my favorite songs, so can you! Of course with a sensible diet, cut off the junk food, lowered my body fat, etc.

How to Burn 150 Pounds of Fat

How to Burn 150 Pounds of Fat

John McEwen — Mon, 19 Jan 2009 21:53:25 +0000

If you are reading this article, then you are at least 150 pounds overweight, or you know someone who is 150 pounds overweight or you are just browsing the web and stumbled upon this article. I wrote an article entitled “How to Lose 100 Pounds of Fat” and this article gives some more tips for losing the fat.

STEP 1 - First you need to get your eating under control. I recommend trying to eat one less meal every day. Bottom line is that you eat too much.

STEP 2 - Try to eat only fruit today. Typically when you start eating healthy your body needs a few days to get use to the new type of food. You will still feel hungry so eat more fruit until you are full.

STEP 3 - Do not worry about people staring at you. You need to worry about losing 150 pounds so let’s focus on that only.

STEP 4 - After a few weeks of eating healthier, you body will make the adjustments and you will crave bad foods less. You will not stop eating bad foods, but this is like trying to turn around a ship…it takes time.

STEP 5 - Start walking. Walk everywhere. You will start to sweat and burn fat and within a few days you will start to feel different. Continue and start to add other exercises and keep moving. Turn off the TV, please.

STEP 6 - You have a long road ahead of you and the basic message in this article is to take it slow. You will not lose 150 pounds overnight. If you lose one pound every week it will take 3 years.

STEP 7 - Try to get around some good supportive people who can help you to eat right, exercise and start shedding the pounds. Others have done this and so can you.

How Do I Lose X Amount of Pounds?

How to Burn Body Fat

John McEwen — Thu, 15 Jan 2009 09:40:00 +0000

There are a lot of myths and misunderstandings out there about losing fat. Read on to educate yourself about the top five myths about burning fat!

STEP 1 - Exercising the abs will burn belly fat

You’ve probably seen plenty of products that claim to melt away just belly fat, just thigh fat, just arm fat… From exercising, taking pills, using creams, or even electronic stimulation! The truth is that you simply can’t burn fat from one area of your body. Fat loss occurs throughout your entire body at the same time.

Have you ever seen someone will the belly of a 400-lbs person and the arms of a bodybuilder? It’s simply not possible (without liposuction!) to burn fat in one area. Your body breaks down fat for energy from all portions of your body so not to deplete any one single area. Fat acts as an insulator. It wouldn’t make sense for your body to remove all the “insulation” from a single place.

Aerobic exercise along with appropriate eating will enable you to burn fat all over your body. Working out a specific area is good for you and will build muscle, but will not burn that fat away! You need to do aerobic exercise and strength exercises to burn fat and have a toned body.

STEP 2 - Starving yourself will burn fat away

By not taking in energy through calories, your body is forced to break down the fat in your body for energy. The result of this is an immediate decrease in body fat. One problem: You’ll gain it all back and more when you start eating again!

Depriving yourself of food puts your body into “starvation mode.” When you reintroduce food, your body (worried about having to survive another hunger strike) stores as much as possible in fat reserves. To make things worse, starving people will overeat resulting in the body having even more fat than before.

In order to burn fat and keep it off, you have to eat so your body has a continuous source of energy and will not go into starvation mode. You burn a little fat at time, and as long as you continue to abstain from overeating the body will not replace the fat.

STEP 3 - Fat on my body comes from eating fatty foods

Instead of eating cookies, you might eat popcorn with no butter to avoid fat. Or maybe you eat a couple chicken breasts because you know they have less fat than a burger. For some reason, your body fat just isn’t going down! That’s because fat in foods is not the same as fat in your body.

In reality, fat comes from calories and it doesn’t matter where those calories come from. Fatty foods tend to have a lot of calories, but they do not turn into fat unless you are overeating them. If your body is taking in more calories than it needs, it does what anyone would do with extras–store them. Stored calories in the body are covered to fat!

Your body needs nutrients from all different kinds of foods, but the important thing is to not overeat any type of food. Eating a small, balanced meal will ensure you aren’t getting too many calories and aren’t adding to your body fat content.

STEP 4 - Any amount of exercise will burn body fat

You’ve seen it: “Exercise in just 5 minutes a day!” “Burn fat in this 6 minute workout!” The stairclimber at the gym is telling you you’ve already burned 16 calories and you just got started. That’s proof that the fat is melting away, right? Wrong.

If you had cans of food stored away for an emergency, you wouldn’t eat it for no reason. Your body has the same idea. If there are more convenient ways of getting energy, your body is going to do that first. Food you ate today is energy. Your body has energy stored in carbohydrates and protein, too. Your body only wants to rely on fat if it looks like you might deplete those other resources.

When you exercise for more than 20 minutes, your body starts to get concerned that it will run out of the regular energy source. So, it starts breaking down fat to supplement that energy. If you exercise for less than 20 minutes, your body most likely has not started breaking down fat, no matter how many calories the LCD screen displays. Getting your heart rate up for 30 minutes instead of 20 mean most likely you are burining a good amount of fat for 10 minutes of your workout.