FAT LOSS - ANYTHING & EVERYTHING

Five Ways to Burn More Fat & Tone Muscle With Weight Training

2011-10-18T02:40:00.000-07:00

Many people have the impression that the only benefit of weight training is to build muscle mass and get big. The truth is however, that weight training in its various forms is also great for burning fat and toning muscle.

Even if you’ve never been to a gym or are opposed to the idea of lifting heavy weights amongst a crowd of sweaty guys please shelve your skepticism and read on. Let’s take a look at five ways weight training can help you get to where you want to go when it comes to fitness:

1) Cardio & Resistance Training. Most people try to burn fat by cardiovascular workout alone. They may do aerobics, power-walk, play a sport or hit the treadmill. Cardio is an indispensible part of any fat burning regimen, though better results will be achieved when some kind of resistance training is included. Consider arm and ankle weights for example. Any power walking session will increase in intensity and in turn burn more calories with the addition of strap on weights at your extremities.

2) Burn fat while you sleep. Weight training burns fat by stressing out your muscles. This minor “damage” results in the ache you feel post workout. While your body is repairing the damage it’s consuming calories and as such burning fat. Hence, your workout continues even while you sleep!

3) Light weights & high reps: This is a great way to tone the muscle you already have. When you use lighter dumbbells for example to perform curls and a host of other exercises, you help stop the natural atrophy of your muscles that occurs as you get older. Not only will you experience the benefit of burning fat by consuming more energy, you will also start to look more toned and defined.

4) Heavy weights & low reps. Lifting heavy weights less often is the key to muscle growth. Body builders want to stress their muscles to the point of failure, so they achieve the greatest increase in size during the recovery period. They are in a constant cycle of “tear & repair” as their bodies respond to the increased demands put on them. Heavy weight training can help those wanting to burn fat also, when used as part of a complete training regimen. By stressing your muscles out in this way even once a week, you’re aiding in the growth, toning and fat loss processes.

5) Keep your muscles confused. The human body is extremely good at adapting itself to new conditions and physical demands. If you jog every day, your body rebuilds itself to perform that task. So too if you swim or do weight training. It’s common knowledge though that a good swimmer is not necessarily a good runner. We have to train for the specific task we want to perform. When you lift weights, your body will be stressed out initially, though grow accustomed to the practice over time. This adaptation leads to great efficiency and less energy consumption during the exercise. By mixing up your weight training routine with different exercises, you can trick your body into thinking you’re starting something new each time you train. This keeps energy consumption at a maximum and burns more fat. To conclude, there are many ways to achieve your fitness goals. By incorporating resistance training and weights into your regimen, you can get where you’re going faster and look a little more toned in the process.

by: Andrew Edwards

Lose Weight On Your Upper Thighs And Feel Good In Shorts Again!

2011-10-18T02:34:00.000-07:00

Have you checked your thighs and felt depressed? Do they jiggle while you walk? Do you have saddle-bags or wobbly inner thighs which rub together?

Upper leg fat can be a concern for lots of women and men. It can contribute to obesity, help to make our jeans fit oddly, and stop us from ever pulling on some shorts. It is also a stubborn kind of fat, and shedding it may be a very long and disheartening process. However it does not need to be. To get rid of thigh fat once and for all, take this advice to heart: Lower Your Body Fat Percentage Sadly, spot reduction is really a health and fitness myth. Short of liposuction, that's an unpleasant and often temporary solution, there is no way to get rid of fat from a single area of your body without removing it from the rest of your body. To reduce the amount of fat in your upper thighs, you will have to lessen your overall body fat percentage. The old-fashioned way is still the best: Consume less food, move more. Cardiovascular and weight training will help you get leaner, more solid thighs (as well as everything else). Have you any idea just how much of your weight derives from fat, and just how much stems from muscle? If not, you need to use calipers or an electronic body fat calculator to find out. If you require guidance, talk with an expert in nutrition, fitness instructor, or your medical provider. Get a minimum of one hour of aerobic exercise 3 to 5 times each week. Do 15 - 30 minutes of weight training every second day. You will begin to notice results quickly, and the more time you stick with it, the slimmer your upper thighs are going to be. Physical Exercises That Target the Thighs Our thighs are a big muscle group. After you drop the excess padding around the upper thighs, you will want to have sculpted muscles to show off. You can obtain those toned thighs and legs by carrying out certain exercises that concentrate on the region. Thigh exercises that don't call for extra equipment include squats, wall sits, and lunges. You can perform these every second day until eventually you reach muscle fatigue (shaky legs). Walking or running down and up the stairway is another surperb way to develop your thighs. Losing Leg Fat at the Gym Nearly all physical fitness centers have a multitude of machines that will tone the thighs. Leg presses and leg curls are great choices, along with any sort of machine that requires you to climb steps or pedal. For added firming, find machines that work the abductor muscles (outer thighs) and also the adductor muscles (inner thighs). This equipment looks similar to the ThighMaster device, and they work really well. Toning Your Thighs The Whole Day Long Naturally, you will not need a gym - or even a break from your normal routine - to build toned thighs. You can actually sculpt your upper thighs and legs while you run errands, drive around, and perhaps whilst you work at your desk. Whilst sitting or standing, clench your thighs and butt as hard as you can. This is a popular method to sculpt and strengthen the butt, but it would also give your thighs a good workout. Walk longer distances than required by parking the car farther away from your destination. Or run errands on foot when it's possible to. Walk up the stairs as opposed to the elevator or escalator. Every little bit helps. You can even find special thigh-toning workout routines that you can do while you work. The ThighMaster and comparable devices fit in between your knees when you sit, so they really are convenient to use just about anywhere. You can even order online for small exercise bikes that fit below your desk. Pedal as you work to get rid of upper leg fat fast!

by: Todd Stempowski

from: http://www.articlecity.com/articles/health/article_12455.shtml

Fat loss made simple.Lose 9 ibs every 11 days.

2009-05-05T06:19:00.000-07:00

Weight Loss Facts:

Low Fat Foods DON'T WORK.

You cannot lose weight using Low Fat Diets. Low fat foods have been popular for more than 15 years, but yet our society is getting more overweight as each year passes. This fact alone should tell you that eating a purely low fat menu is not the answer to losing weight.

Low Calorie Diets DON'T WORK.

You won't lose weight using a Low Calorie Dieting Plan either. In fact, eating low calories is the worst thing that you can do to your body, since that will only slow down your body's fat burning engine and ruin all chances of losing weight (low calorie diets may allow a few pounds of weight loss for the first few days, but then after that all weight loss comes to a halt --- known as a dieting plateau). You can never get slim by starving yourself.

Low Carb Plans DON'T WORK.

You'll probably find it extremely difficult to get slim using a Low Carb Dieting Plan. Low carb diets have recently become popular over the last couple years, but the problem with low carb menus is that they are too strict and TOO HARD TO FOLLOW for average people. Low carb menus tend to rob your body of too much energy (carbohydrates) and make it nearly impossible to remain on the program for very long. This is why so many dieters find it difficult to follow a strict low carbohydrate menu.

What about Weight Watchers and Jenny Craig Dieting Plans?

Weight loss programs such as Weight Watchers (and Jenny Craig) usually involve slower dieting progress over a longer period of time, since such programs generally promise only 2-3 pounds of weight loss per week. Also, programs such as Jenny Craig usually involve buying special meals and/or dietary supplements during the initial phases of the program. While some people may like these types of dietary programs, we prefer a dieting plan which focuses on faster weight loss.

How to look like a fitness model.

2009-05-05T06:07:00.000-07:00

Click Here!
what you waiting for.Click the link below, and be a fitness model in shape.

Diet to start - beginner

2009-05-03T07:49:00.000-07:00

Fat loss diet

2009-05-03T07:33:00.000-07:00

Motivate fat loss

2009-05-03T05:21:00.000-07:00

Fat Melting Tips for Effective Weight Loss

2009-05-02T05:46:00.000-07:00

1. Eat breakfast! Many people underestimate the importance of a nutritious breakfast to jump start your day. This habit will not only give you renewed energy in the morning, but will increase your metabolism early in the morning so you can get a jump start on your weight loss goals for that day. Since metabolism is higher in the morning naturally, you can eat and you will be more likely to burn it off quickly. Not only will you burn what you eat in the morning faster, but you will retain energy levels throughout the day and this will help protect you from intense cravings for un-healthy foods when lunch time rolls around.

2. Keep a food log. If I were to ask you how you gained so much weight, would you be at a loss for words? Chances are you do not know how exactly you gained the unwanted weight you have right now because it accumulated over a period of time. In order to effectively address any problem, you must first understand it. The key to understanding your weight problem is by keeping a log of what you eat and how you feel before and after eating. When you do this, you will be able to see trends in the reasons and time you eat, and even your feelings and how they affect your eating habits. When you understand your surplus food intake, you can more effectively address it and make the changes required to lose weight.

3. Plan ahead. One of the key attributes of an effective weight loss program is good planning. This means you know precisely what you will eat and your calorie goals for the day ahead of time. This will allow you to approach each meal intelligently and protect you from impulsive eating which can ruin your weight loss goals.

4. Remove highly desired Trigger foods. Trigger foods are foods that are typically sweet, salty, or oily that you crave and tend to eat a lot of. You need an effective way to prevent binging on these foods in order to maintain your steady weight loss goals. One way is to remove them from your household, or if you must eat them, portion them and put them in a place where you will only have access to a given portion at a given time.

5. Create and apply a workout routine which includes both cardio and weight training. Do not underestimate the effectiveness a properly applied strength and fitness regimen offers your weight loss goals. By building a regime you can stick to by scheduling it early in the morning and making it a habit, you will be making leaps and strides toward burning more fat and increasing your metabolism.

6. Stay focused. Remember that only you control your body and what you put in it. No matter where you are now, with some discipline and steadiness, you will reap rewards you can see and measure. Never get discouraged, because your mind controls your body, so a sound mind leads to a sound body.

7. Adjust your social network. You should be able to tell whom from amongst your acquaintance are positive and encourage you towards yours goals and those whom are negative whom wish to see you fail. Surrounding yourself by the people who will support and help you with kind words and sincere advice is a must.

8. Do not let the scale dictate your success. When you want to make progress checks, do not rely only on the scale. Sometimes, especially with a properly applied strength training regimen, you will become healthier and leaner and fat will be replaced by muscle. So a scale is not always the most accurate measure of success. Try to limit your weigh-ins to once a week so you give your body time to make a measurable change.

9. Every bit of extra activity counts. If you can add extra steps throughout your day by taking the stairs as opposed to the elevator, and parking at the far end of the lot and walking, you can make a measurable difference in the calories you burn and will steadily increase your cardiovascular health.

10. Never shop hungry. Going grocery shopping while hungry is a surefire way to sabotage your efforts. Always plan precisely what you intend to buy before hand to help protect you from impulsive purchase of the foods you crave.

Fat Loss - Double the Results

2009-05-02T04:57:00.000-07:00

If you are ready to burn fat and get in incredibly ripped shape, you have to HIIT it. No, that wasn't a misspelling; I said HIIT, or High Intensity Interval Training. HIIT training can get you in fantastic shape in less time than just about any other type of workout you can do.

First of all, let's talk a little about what HIIT really is. The principles of HIIT are such that you will perform a period of low intensity exercise followed up a period of extremely high intensity exercise, and alternate until the workout is complete. The workout will allow you to perform the sets or INTERVALS in succession with little to no rest at all.

This results in a workout that will be much shorter in duration but much more effective in results. A typical High Intensity Interval Session will only last about 20-30 minutes. Here is how a typical HIIT running workout might go:

1. four to five minutes of light jogging followed by
2. sixty seconds of jogging at about a 5-6 intensity followed by
3. thirty seconds of high intensity sprinting followed by
4. sixty seconds of jogging at about a 5-6 intensity followed by
5. thirty seconds of high intensity sprinting followed by
6. sixty seconds of jogging…you get the picture

When just starting out with HIIT training, you will want to stick to about 6 total intervals. As you advance in your training, you will want to progress to 8-10 intervals per HIIT training session. Once your intervals are complete, you will want to continue performing light exercise, such as light jogging, until your heart rate returns to normal.

In study after study, HIIT training has been shown to be more effective at burning fat and calories than longer duration cardio workout such as long distance running. One study showed that 2.5 hours of HIIT interval training provided the same or better results than 10.5 hours of long distance endurance training. I don't know about you, but a savings of 8 hours seems like a good reason to give HIIT a try.

High Intensity Interval Training is not limited to just running of course. You can apply the principles of HIIT to any cardio exercise you perform to greatly increase the benefits of the workout while reducing the time it takes for you to reach your goals. Jumping rope, stair running, and riding bikes are all great exercises with which you can apply the principles of HIIT to maximize the effectiveness of your workouts. One key thing to keep in mind though: Applying HIIT training is usually not as effective when applied to machine workouts because of the inherent limitations of the machines themselves and the difficulty of switching between intensities. It is much easier to just RUN faster than it is to program a machine and wait for it to catch up. The key to HIIT is to switch between intensity levels quickly.

Go ahead and give High Intensity Interval Training a try and you just may have found the secret to intense and QUICK fat loss that you have always been looking for.

Secrets for Fat Loss

2009-05-02T04:48:00.000-07:00

Okay I'm going to go ahead and admit that the title of this article sounds like a late night infomercial you might've caught part of last Saturday night. But the fact is I am going to reveal the world's best kept secrets for fat loss; whether or not you choose to heed the advice is up to you.

When trying to delve into the secrets of fat loss and the way the body works and wants to work, we have to look at ourselves the ways we existed long ago in our past. A few thousand years ago man could not just jump in the car and run down to the local grocery store or fast food joint. In primitive times, if you wanted to eat, you had better have been fast and good with a weapon. These skills were the two most important attributes you needed to possess in order to provide food for yourself and your family.

Once you did track down your prey and prepared the nights meal, there were no low fat versions available on the menu. You ate what you killed and this included a healthy combination of protein, in the form of muscle, and fat which added flavor and provided the needed energy the body required for the next day's hunt.

Did you catch that? I just divulged the world's best kept secrets for fat loss. If it went over your head, let me spell it out for you.

1. Exercise
2. A high fat diet

That's right exercise and a high fat diet. This represents what our bodies were used to many thousands of years ago when man had to hunt and kill for his meals on a daily basis. I want to emphasize the existence of protein in these diets because of course most of the animals eaten were composed of muscle and fat. Protein worked well in the bodies of those who ate animal protein in order to help maintain and build their own muscle. But fat is also a fantastic energy source for our bodies and when we put ourselves into a energy demand state that will allow your body to burn fat for fuel, other fuel types (muscle tissue) will be preserved plus we'll burn more stored body fat as well. The combination of a consistent exercise plan demanding more energy (calorie burning) with a modified diet that includes high fat foods, lean proteins and significantly less carbohydrates than found in other diets can be a great and very effective combination for fat loss.

The state in which our bodies are burning fat as their main source of energy is called ketosis. It is the principle behind such diets as the Atkins diet and if used properly can be extremely effective at stripping away body fat like nothing else you have ever tried. The fat that you consume is burned for energy and in turn your body will continue to want to burn fat once you've trained it properly and this will lead to your existing stores of fat (yes, I'm talking about your belly and your butt) to be burned off as well.

Now, I'm not suggesting that you go sharpen a broomstick and start tracking deer in order to put food on your table on a nightly basis, but if you can work to mimic the diet of early man through a high-fat high-protein diet coupled with a rigorous and consistent exercise program, you can begin to achieve the streamlined and muscular physique that was so common in our early predecessors. The world's best kept secrets for fat loss may just be entering your body into a state of ketosis and exercising regularly like we did long ago.

M for Marijuana and Metabolism.

2009-05-01T22:38:00.000-07:00

One of my friend, e.mail me this question.

Is it true that your metabolism speeds up when you're high off pot?
I heard that when you have the munchies after smoking marijuana,
it doesn't matter what you eat because your metabolism is so fast.

Well, this what my answer is.

Scientific research has yet to document whether or not smoking marijuana (cannabis) has a direct effect on metabolism; however, it appears that the body processes food similarly when high on pot as when sober.Studies have shown, though, that cannabis does trigger an increase in appetite, hence "having the munchies.""The munchies" is usually a desire for sweet and fatty treats, foods that, when not consumed in moderation within a balanced,varied eating and exercise plan, promote weight gain.
Studies also show that individuals who regularly smoke pot gain weight over time.
The increase in appetite leads to extra caloric intake, contributing to weight gain.
In fact, even though the use of marijuana as medicine remains a controversial issue,
the appetite-stimulating effects of marijuana have been documented.
People living with HIV/AIDS who need to gain weight, for example, eat more when they smoke cannabis.Based on what is known, marijuana does not influence metabolism.
In other words, what you eat matters just as it would if you were not high on pot.

Marijuana help fat loss?

2009-05-01T05:37:00.000-07:00

Some say yes, but some say to do that, just like you killing your self.
Most who addicted to Marijuana seem more thin than those who not.

Marijuana is More Damaging to the Lungs Than Tobacco

2009-05-01T05:28:00.000-07:00

Marijuana smokers are at a high risk of developing lung cancer, bronchitis, and emphysema.

Fact: Moderate smoking of marijuana appears to pose minimal danger to the lungs. Like tobacco smoke, marijuana smoke contains a number of irritants and carcinogens. But marijuana users typically smoke much less often than tobacco smokers, and over time, inhale much less smoke. As a result, the risk of serious lung damage should be lower in marijuana smokers. There have been no reports of lung cancer related solely to marijuana, and in a large study presented to the American Thoracic Society in 2006, even heavy users of smoked marijuana were found not to have any increased risk of lung cancer. Unlike heavy tobacco smokers, heavy marijuana smokers exhibit no obstruction of the lung's small airway. That indicates that people will not develop emphysema from smoking marijuana.

How to Do a Fat Flush Cleansing

2009-04-30T21:21:00.000-07:00

A fat flush cleansing improves liver function and boosts metabolism, helping to cut cellulite and excess fat in those problem areas. A fat flush consists of three phases, the final phase being a permanent change in your eating habits. While you are bound to see incredible results in the first month of a fat flush cleansing, the long-term results require dedication and a complete change in your regular diet.

1. Step 1

Include foods in your diet that include good fats, such as flaxseed, fish and eggs, while eliminating red meat, hydrogenated oils, packaged foods and refined flour and sugar. Boost antioxidants by eating plenty of fresh fruits and vegetables.You can include diuretics in your diet, such as black tea and coffee and you do not need to limit your use of spices.

2. Step 2

Begin phase one of your fat flush cleansing by limiting your caloric intake to 1100 calories per day for 2 full weeks. Limit carbohydrates as much as possible, including only those carbs which are found in fruits and vegetables. Avoid grains, dairy products and starchy carbohydrates, such as potatoes, yams and corn. Maintain your regular exercise routine; however, it is recommended that you take it a bit easier than normal, due to the low levels of calories your body will be receiving.

3. Step 3

Increase your caloric intake to 1500 calories a day after 2 weeks, following the same eating guidelines. You should remain in phase two as long as necessary to reach your weight loss goal. You may return to your regular exercise program, but remember to eat healthy proteins and carbohydrates within one hour after exercise to maintain your energy throughout the day.

4. Step 4

Return to a 2,000 to 2,500 calorie a day diet in phase three; however, continue to keep your diet low-carb, taking in no more than 60g of carbs per day. You can now include good carbohydrates, such as whole grains, yams and squash to your diet, as well as dairy, as long as you do not exceed 60 carbs and 2,500 calories each day. This phase is meant to be permanent and will help you to maintain the results you reached in phase one and two.

5. Step 5

Maintain a healthy diet throughout each of the three phases, avoiding pre-packaged foods, red meats and refined sugars. Remember to include flaxseed oils, fish and plenty of antioxidant rich fruits and vegetables in your regular diet. You can ensure that your body receives the nutrients it needs by eating as much raw food as possible and baking or steaming your veggies instead of sautéing or frying.