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Tips to Help You Lose Excess Fat
Believe it or not, losing a little or a lot of fat involves pretty
much the same concept - consistent dieting coupled with cardiovascular
exercise and weight training. This is how the professionals do it, and
it works. If you are overweight, you may be hesitant to start a weight
training program, but the benefits far outweigh any reservations you
may have.
Weight training enhances your fat loss by increasing
your muscle mass and more muscle means more calories burned (faster
metabolism). It also it gives your skin a more tone, tight appearance,
lowers your blood pressure, strengthens your bones, improves your
agility, increases your flexibility, strengthens your immune system and
gives you more energy and a brighter outlook on life. If you have a
high level of body fat, or you have never been able to successfully
lose fat, you should consider trying a complete, well-rounded program
that not only focuses on dieting, but also includes adequate
cardiovascular activity and weight training.
If you are already
very muscular, and you just want lose a little body fat, then a fat
loss program that includes regular cardiovascular activity and weight
training is perfect for you. The best way to get ripped and maintain as
much muscle as you can is to diet slowly.
The truth is, when you
are on a low calorie diet, your body prefers to use muscle tissue for
fuel rather than excess body fat. So, the slower you lose weight, the
more likely you are losing fat and not muscle. Ideally, you should aim
to lose no more than 1lb - 1.5 lbs per week that's it. If you are
obese, then you should try to lose no more than 1% of your bodyweight
per week. Any more than that and you are sacrificing muscle.
Women
do tend to lose fat at a slower rate than men, but don't let this
discourage you. Women simply store fat more efficiently than men
because it is needed during and after pregnancy. As your body fat
levels drop, you will notice that the fat loss comes off in reverse of
how it was put on. So, the most recent fat gains will come off first,
while the old fat that has been there for a while will take the longest
to lose.
The most difficult fat to lose usually centers around
the waist, belly and lower back areas for men, and the upper thigh and
buttocks, area for women. The fat in these areas are the most difficult
to totally get rid of. These areas are comprised of mostly brown
adipose tissue (fat). This type of fat is difficult to lose because the
low blood flow in these areas hinders the fat mobilization. So, if the
fat can't be moved into the bloodstream to be used as fuel, those love
handles will never go away.
That's why thermogenic supplements
help to improve fat loss - they increase circulation into these hard to
reach areas and mobilize the stubborn fat.
Remember that you cannot spot reduce!
What
I mean by this is that you can't pick and choose the areas that you
would like to lose the fat and do exercises that work those areas
expecting the fat to just magically disappear in those areas. Your body
does not work that way. The only way to decrease the amount of fat in
certain key areas is by lowering your total body fat levels.
As
you lose fat, it will come off all over your body, not just in specific
areas. If you follow a complete diet and weight training program for at
least 12 weeks, you will begin to see dramatic changes occurring with
your body, and I'm not just talking about the obvious physical changes,
I'm also talking about the psychological and physiological changes.
You
can expect lower body fat (of course), increased muscle mass, increased
metabolism, increased sense of well-being, more energy, lower bad
cholesterol level, increased good cholesterol level, decreased risk of
heart disease, deeper more restful sleep and most important, increased
self-confidence.
To be successful, your fat loss program should include the following:
* A calorie restrictive diet, which requires you to eat no less than 12x and no more than 15x your LEAN bodyweight in calories.
*
Regular cardiovascular activity for at least 30-45 minutes 3-4 times
per week. Some recommend a moderate pace while other recommend a
vigorous pace -- it doesn't really matter as long as you are exercising.
* Weight training.
*
Supplementing your diet with vitamins, minerals and amino acids.
Vitamin C, L-glutamine, and a good multi vitamin are the bare
essentials.
* Adequate dietary fat, including high amounts of Essential Fatty Acids (Omega-6 and Omega-3).
*
Regularly monitor your progress. If you don't track your progress you
won't know if your diet program is working! Looking in the mirror or
just relying on the scale is NOT adequate. Here's a great composition
tracking software that I highly recommend http://www.comptracker.com
It will let you know exactly if what you are doing is working.
* Finally, make sure that the program you decide on is compatible with your lifestyle and schedule.
You
can have the greatest program in the world, but if you cannot implement
it then it is worthless. There are thousands of fat loss diets and
workouts that will work, but the hard part is finding one that works
for you and the specifics of your diet and schedule restraints.
Fitness
Consultant Anthony Ellis has helped thousands of individuals lose fat
and build more muscle. To read more about his fat loss recommendations
please check out his site at http://www.fatlosstips.com
Article Source: http://EzineArticles.com/
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