You may have good muscle size but your muscles won't look very impressive if they are hidden under a thick layer of fat. Developing well-defined muscles requires paying as much attention to your eating plan as to your fat burning training program. No amount of training in the gym will give you a rippling six-pack unless you combine it with the right sort of eating program. That does not mean 'dieting' though. The term 'dieting' is often laden with negative advice and creates a negative mind-set, setting you up for failure rather than success. Take nutritional advice from our section on the basis of your eating plan.
Now start reading these fat-burning tricks, which are simply amazing.
Fat Reducing Tip # 1 - Only start a diet plan that you can stay on.
The problem with most diet plans is that they are simply too strict. You get on a diet with the best of intentions and after two weeks of not being able to eat bread, drink coke, or have anything with the without a bit of sugar, you get frustrated. Once you get frustrated you leave the diet plans, which you had planned. Isn't it? Is this the problem with you also?
If you're truly serious about burning fat, you need to get on diet plan that allows you the flexibility. Allow yourself to eat anything you like one day a week. Many people find that this helps to satisfy their desire for less healthy foods and keeps them on track the rest of the time. Provided you do not go overboard, eating a few extra calories once a week may prevent the metabolic slowdown associated with calorie restriction. The psychological benefits of indulging in your favorite foods outweigh any risks of extra calories. It relieves feelings of deprivation and means that you won't get indulge excessively in an activity that defeats many dieters.
Fat Reducing Tip # 2 - Picture it.
If you were once proud to be slim but now have become very fat, find out photos in which you are slim and display them in as many places as you can, such as walls of different rooms of your houses, in you car, at your office desk, at your dressing table, in your kitchen. The reason for this thing is to make you feel that you were once slim and looked very smart. And may be seeing that photo you once again start thinking of becoming slim and start working hard. But be alert, the first few weeks of seeing yourself slim might make you depressed and cause the opposite effect: discouragement. However, once you get over feeling sorry for yourself, the anger will set in and you'll be on your way.
Fat Reducing Tip # 3 - Learn to be assertive at restaurants.
Restaurants are the place where anybody who is trying to lose weight, cannot lose. Ask the waiter/waitress how foods are prepared and if they can ask the cook to make changes. For instance, substitute a cream sauce with a tomato or presto sauce. Ask for the fish to be prepared without butter. Have your baked potato delivered with the butter and sour cream on the side. Tell the waitress not to bring bread.
It may feel odd at first time to make demands about how your food is prepared, but most of the majorities of restaurants are happy to accommodate you.
Fat Reducing Tip # 4 - Take out your favorite jeans.
Take out your favorite jeans that you weared when you were slim and not been able to fit it from months. Hang it somewhere that will force you to see it every day, like your bedroom or bathroom door. They will serve as a constant reminder of how you used to look and of the fact that your current weight is unacceptable.
Fat Burning Tip # 5 - Change the way you order salads.
Salads by themselves are extremely healthy and contain no fat. The problem is that once bacon, cheese, and dressings are added on, salads become calorie rich and contain lots of fat. And if you are trying to lose weight then these salads will mingle up your whole routine. Here are three quick tips to order salads that are guaranteed to cut calories without sacrificing taste.
Firstly, request the waiter/waitress that the dressing should be brought on the side of salad. Chances are there that you'll use less dressing by adding on it gradually.
Secondly, ask if the restaurant has low fat or no fat dressings available. Many have lower fat dressings, or at least vinaigrette. If you are at Wendy's, make sure to ask for the low fat ranch or the fat free French - otherwise you might as well order some fries...
Finally, ask the waiter/waitress to leave off the cheese and bacon. In most dinner salads, these materials increase the calories and the cholesterol. We also recommend you specifically to request not to bring bread/bread sticks with your salad.
Fat Reducing Tip # 6 - Keep carrots and celery around.
Carrots and celery is a dieter's best friend. They satisfy your need to crunch, are packed with vitamins, reduce your risk of cancer, fill you up, and are incredibly low in calories. Mix up a little salsa or no-fat sour cream with spices and you've got a snack worthy of serving to friends.
Fat reducing tip # 7 -
Regulate your life in a planned way, taking care that over-work does not take better of you. Keep a proper balance between work, diet and rest. If health conditions permit, go out for a walk in the morning, which should be fast and in the open. After dinner, walk at least a mile and such a walk should be a stroll. After lunch you may have some nap or relax for 10-15 minutes, but do not sleep.
Fat Reducing Tip # 8 - Eat several meals a day.
Eating at least four or ideally six meals a day will help you lose body fat and maintain muscle size, although you will still consume the same number of calories. When you eat more frequently throughout the day, you encourage your body to use the calories more efficiently rather than storing them as body fat. You also help to keep your metabolic rate high, because every time you eat a meal, extra calories are burned to digest and metabolize the food. This is called the 'thermic effect of food'. A mixed meal - protein, carbohydrates and fats blended together - uses about 10% of the calories for this purpose. Eating more frequent meals increases this effect and, along with it, your metabolic rate. You also avoid hunger pain and keep your blood glucose levels more even. When you feed your body regularly throughout the day, you are providing it with a continual supply of nutrients for muscle growth and repair.
Fat Reducing Tip # 9 - Keep a log.
So you fell off the wagon and ate that big bowl of ice cream or didn't go to the gym for five days straight. Start tracking what you eat after every meal and what you did the whole day. Why are you now angry with yourself, plan for the future and try not to repeat it. Friends often can't relate to personal weight problems, so a log is a good outlet for your frustration and allows you to come up with concrete solutions.
Fat Reducing Tip # 10 - Buy, order and cook smaller portions.
The best way to eat less is to have less on your plate. Order and cook in smaller portions. If you're still hungry afterwards, you can always order or cook something else, but since this requires effort, you're more likely to eat less. Also, if you buy things in smaller bags, there is less to give you desire.
Fat Reducing Tip # 11 - Drink green tea and use green tea patches to loose your weight.
Use green tea patches to loose your weight. Get your green tree (patches) absolutely free. Plus instant beverage packets which are sugar free and they burn the fat very fast are also absolutely free. We take the guarantee that you will be loosing your weight between 5- 27 pounds.
Get your free trial, which includes: -
7 - Green tree patches.24-hour supply of Appetite suppressing Green tea. Simply place on your skin.
7 - Green tea instant beverage packets.Fat burning sugar free green tea. Original, raspberry & lemon flavors included. Just mix with hot or cold water.
Fat Reducing Tip # 12 - Cut your calories by 15%.
This small calorie drop may surprise you, as it is almost certainly a lot smaller than most diets you have tried before. However, this method will produce lasting success because it minimizes any drop in your metabolic rate and allows you to retain your hard-earned muscle.
The problem with drastically restricting your calorie intake is that you cause your metabolic rate to slow down - the last thing you want to happen. This is called the 'starvation adaptation response' and means that your body stockpiles fat and calories rather than burning them for energy so that it becomes harder and harder for your body to burn fat. Your glycogen stores also quickly deplete, causing fatigue, a drop in performance, low energy levels and mounting hunger. Worse still, you end up breaking down muscle tissue as well as fat to provide fuel and - let's face it - muscle loss is the worst thing any strength trainer wants! On the other hand, cutting your calories by a modest 15% will produce steady fat loss without sacrificing muscle. You won't get instant results, of course, but you can expect to lose roughly 0.5 kg fat/week.
Fat Reducing tip # 13 - Use weight loosing supplements to enhance your weight-loosing program.
Weight loosing supplements are meant to enhance an already great weight-loosing program. If you have the right combination of nutrients and the right weight-loosing program, a sport supplement schedule may serve to enhance your performance.
In order for weight loosing supplements to function properly, they must be taken at the proper times and in the proper amounts. I suggest you do your homework when it comes to using weight loosing supplements and make an informed decision before consuming any powder, or pill.
You will also want to ensure that the weight loosing supplement manufacturer is well established in the industry and not a fly by Night Company.Find out more!!
Saturday, December 15, 2007
fat reducing tips
Fat Reducing Tip # 14 - Eat more protein.
Increasing your protein intake while cutting your calories helps protect against muscle loss. Researchers recommend 1.8-2.0 g/kg body weight/day to maintain muscle mass. For example, if you weigh 80 kg, you will need to eat 144-160 g protein each day.
Divide this amount of protein evenly throughout the day. If you eat six meals a day, you should consume around 23 g proteins at each meal. Protein also has the highest thermic effect of all the nutrients. When you consume protein, about 20-25% of calories are lost to its own metabolism and the rise in body temperature it causes. Carbohydrate and fat do the same thing but to a lesser extent for carbohydrate, only 12-15% of its calories are lost as heat, while fat loses only 3% - another good reason to keep your protein intake high and your fat intake low. Protein also has the ability to check the hunger. High-protein meals (e.g. fish) switch off hunger and produce longer-lasting feelings of meal-satisfaction than high-carbohydrate, high-fat meals (e.g. croissants). So, increasing your protein intake will help to control hunger pains as well.
Fat Reducing Tip # 15 - Get a training buddy.
If you have the money, hire a trainer and pay him in advance who can provide you with all the motivation you need to make your dreams of weight loss a reality. Set up a regular training schedule with this person. Not only will a trainer get you to show up at the gym and push you to your limit, the fact that you have someone waiting for you at the gym will ensure that you don't blow it off and the often the thought that I have hired somebody (i.e. I am giving him money), one may be enough motivated to stick to the program and lose weight.
Fat Reducing Tip # 16 - Don't cut out carbohydrates.
Reducing your carbohydrate intake too much will leave you feeling drained and tired and unable to train hard in the gym. Low muscle glycogen levels can trigger muscle breakdown, as protein is then used to fuel your muscles. For fat loss, aim to consume 4-5 g carbohydrate/kg body weight/day, which is slightly lower than the 5-7 g range recommended for regular training in our carbohydrate section. For example, if you weigh 80 kg, you will need to eat 360-400 g carbohydrate daily. This will still allow you to train hard and lose body fat.
Consume most of your carbohydrate early in the day, spread over your first three or four meals. If you train in the evening, however, make sure you save some of your carbohydrate allowance for your post-workout recovery meal as this speeds glycogen storage and enhances muscle protein manufacture (). Plan low glycaemic index (GI) meals), and combine carbohydrate with protein to lower the glycaemic index (GI) and help maintain your blood glucose for several hours.
Fat Reducing Tip # 17 - Not all fats are bad.
Do not cut out fat completely. Certain fats the omega-3 and omega-6 fatty acids - are vital for health and peak performance. The omega-3 fatty acids can even help you burn fat more efficiently. Include foods such as oily fish, avocados, nuts and olives in moderation, and supplement your diet with a tablespoon of omega-3-rich oil (e.g. flaxseed, rapeseed or walnut) each day.
Keep your fat intake between 15 and 20% of total calories - which is at the lower end of the 15-30% range recommended at section - by cutting down on the fats your body doesn't need. Avoid sources of saturated fat - meat (except very lean), dairy products (which are full of fats), cakes, biscuits and chocolate - and hydrogenated vegetable fat (margarine, spreads, biscuits, bars, cakes and pastries made with hydrogenated oil).
Fat calories can be converted into body fat far more easily than any other nutrient. You need very little energy to metabolize fat compared with carbohydrate or protein. For every 100 kcal of fat you eat, 3 kcal are used to convert them into body fat, in contrast to 12-15 kcal for carbohydrate and 20-25 kcal for protein. In other words, your body would rather store fat as fat than convert carbohydrate and protein to fat.
Fat Reducing Tip # 18 - Bulk up.
Make your diet filling and satisfying by selecting foods with a high content of water and fiber. That means you get maximum volume of food per calorie. Eat plenty of vegetables and fruit. They are low in calories, yet give you numerous health benefits: vitamins, minerals, phyto chemicals and fiber. Include other fiber-rich foods such as beans, lentils, and whole grains in your diet. Fiber slows down stomach emptying, making you feel full for longer, and slows the absorption of carbohydrate, giving a slower blood glucose rise.
Fat Reducing Tip # 19 - Time your meals and exercise for greater fat burning.
lf you want to burn more body fat during training, don't eat a high-carbohydrate meal within three hours of your workout. If you consume pre-workout carbohydrate, your muscles will burn more carbohydrate and less fat.
Carbohydrate can inhibit fat burning because it raises insulin levels, which encourage fat storage rather than fat burning. By working out without pre-workout carbohydrate you force your body to dip into its fat stores. After your workout, wait one hour before eating. This increases the residual fatburning effect of exercise.
Fat Reducing Tip # 20 - Look into health hazards.
If you are more than 25 pounds overweight, you are not only spoiling your looks, but you are also deliberately destroying your health. If the size of your clothes, photos when you were slim are not motivating you enough to lose weight, look into the health hazards. You are putting yourself at risk for by being overweight, such as diabetes and heart attack. This fear may get you to shed your weight faster -- especially if you have already got a warning from your doctor.
Fat Reducing Tip # 21 - Use weight loosing patches.
Loose weight with weight loosing patches. Get your weight losing patches absolutely free. We offer you a Lee patch 7-day free trial. You can loose 5 - 27 pounds with these Lee patch weight loss systems.
trial includes:
7 Lee patch Weight Loss Patches.Each patch supplies 24 hour of weight loss ingredients.Simply place it on your skin.
2 Free e-Books. Get a copy of Make Food Your Friend and Low Carb Handbook.
Fat Reducing Tip # 22 - Have a plan.
If you want to see any results, you must have a plan of action. So sit down and figure out exactly what you need to do to get in shape and lose that weight. Enlist the help of a trainer to design a personalized fitness program, and a nutritionist to create you a diet if you must. Set a long-term goal, i.e. lose 10 pounds by June 1st, and the mini goals that will get you there, i.e. lose one pound per week. And remember to stick to it.
Fat Burning Tip # 23 - Smart Ones Sundae Cones.
You've got to love it when you can eat ice cream and still lose weight. Our new dessert of choice is Smart Ones Giant Sundae Cones. They contain just 130 calories with just 2.5 grams of fat and their taste are mind blowing. We're talking of that creamy ice cream! Both the chocolate and vanilla flavors are equally good.
Fat Reducing Tip # 24 - Increase Your Activity Level & Lose 10 Pounds.
Here's a real easy way to lose an additional ten pounds this year. Simply burn an extra 100 calories every day and in 12 months, you will be loosing 10 pounds. The most amazing thing about this is that it is actually easier than it sounds. All you need to do is to be just a little more active throughout the day. For instance, take the stairs instead of the elevator, park your car farther away from the store (added bonus - you will be also saving money for petrol), go for morning and evening walks, do the work of your home yourself and fire the maid servant, garden more often and fire your gardener, play with your kids, etc. Have you noticed that none of these activities were very exhausting?, but they all burn calories. The more calories you burn, the more weight you will lose.
Fat Reducing Tip # 25 - Reward yourself.
Rewards are great motivators. So allow yourself a treat, such as your favorite burger or an extra beer, once a week. This will stop you from cracking under the pressure and giving up.
Fat Reducing Tip # 26 - Set A Seemingly Unrealistic Athletic Goal.
Rather than being excessively focused on your weight loss, focus on your goal. We mean a really, really big goal - running a marathon, completing a triathlon, riding a century (a 100-mile bike ride), skiing on black-diamond slopes, climbing Everest, etc. Even if your goal is just to run a 10km in under 40 minutes (which means running at sub-seven minute mile pace), you want to make it big and hard to achieve. After you've picked a goal, get approval from your doctor, and TELL EVERYONE YOU KNOW. Why? If you set a big goal and tell everyone you are going to accomplish it, you've suddenly taken on a big responsibility. This in turn will make you get in shape, thereby causing you to lose weight. In case you think these borderlines on insanity, we've got a true story for you. Several years ago, while working out in a pool, we met a middle-age gentleman who was in great shape. He told us that two years prior; he was sitting on the couch, eating chips and watching TV, when the Iron man Triathlon was broadcast. After looking in the mirror, he decided he was going to change his lifestyle and compete in that race. Two years later and 90 pounds lighter, he had completed two triathlons and was training for his third. Big goals lead to big results.
Your Diet Menu
Your diet menu should include the following listed things and believe us if you will be following this program just for 6 months we guarantee you will be getting the body which you wanted from years back. Your diet menu should be :-
Your breakfast should include seasonal fruits, butter, bread (preferably brown/whole wheat bread), milk.
Lunch menu should be light which may include juice of fresh vegetables /fruits (to be taken 30-45 minutes prior to taking lunch), salads, boiled (steamed) vegetables and whole wheat or whole grain flour chapattis or some rice.
In the evening have some biscuits with tea, coffee or some other beverage, suiting one's taste.
Dinner should be light consisting mainly of some fruits, salads, a chapatti. Before retiring to bed some milk may be taken.
Increasing your protein intake while cutting your calories helps protect against muscle loss. Researchers recommend 1.8-2.0 g/kg body weight/day to maintain muscle mass. For example, if you weigh 80 kg, you will need to eat 144-160 g protein each day.
Divide this amount of protein evenly throughout the day. If you eat six meals a day, you should consume around 23 g proteins at each meal. Protein also has the highest thermic effect of all the nutrients. When you consume protein, about 20-25% of calories are lost to its own metabolism and the rise in body temperature it causes. Carbohydrate and fat do the same thing but to a lesser extent for carbohydrate, only 12-15% of its calories are lost as heat, while fat loses only 3% - another good reason to keep your protein intake high and your fat intake low. Protein also has the ability to check the hunger. High-protein meals (e.g. fish) switch off hunger and produce longer-lasting feelings of meal-satisfaction than high-carbohydrate, high-fat meals (e.g. croissants). So, increasing your protein intake will help to control hunger pains as well.
Fat Reducing Tip # 15 - Get a training buddy.
If you have the money, hire a trainer and pay him in advance who can provide you with all the motivation you need to make your dreams of weight loss a reality. Set up a regular training schedule with this person. Not only will a trainer get you to show up at the gym and push you to your limit, the fact that you have someone waiting for you at the gym will ensure that you don't blow it off and the often the thought that I have hired somebody (i.e. I am giving him money), one may be enough motivated to stick to the program and lose weight.
Fat Reducing Tip # 16 - Don't cut out carbohydrates.
Reducing your carbohydrate intake too much will leave you feeling drained and tired and unable to train hard in the gym. Low muscle glycogen levels can trigger muscle breakdown, as protein is then used to fuel your muscles. For fat loss, aim to consume 4-5 g carbohydrate/kg body weight/day, which is slightly lower than the 5-7 g range recommended for regular training in our carbohydrate section. For example, if you weigh 80 kg, you will need to eat 360-400 g carbohydrate daily. This will still allow you to train hard and lose body fat.
Consume most of your carbohydrate early in the day, spread over your first three or four meals. If you train in the evening, however, make sure you save some of your carbohydrate allowance for your post-workout recovery meal as this speeds glycogen storage and enhances muscle protein manufacture (). Plan low glycaemic index (GI) meals), and combine carbohydrate with protein to lower the glycaemic index (GI) and help maintain your blood glucose for several hours.
Fat Reducing Tip # 17 - Not all fats are bad.
Do not cut out fat completely. Certain fats the omega-3 and omega-6 fatty acids - are vital for health and peak performance. The omega-3 fatty acids can even help you burn fat more efficiently. Include foods such as oily fish, avocados, nuts and olives in moderation, and supplement your diet with a tablespoon of omega-3-rich oil (e.g. flaxseed, rapeseed or walnut) each day.
Keep your fat intake between 15 and 20% of total calories - which is at the lower end of the 15-30% range recommended at section - by cutting down on the fats your body doesn't need. Avoid sources of saturated fat - meat (except very lean), dairy products (which are full of fats), cakes, biscuits and chocolate - and hydrogenated vegetable fat (margarine, spreads, biscuits, bars, cakes and pastries made with hydrogenated oil).
Fat calories can be converted into body fat far more easily than any other nutrient. You need very little energy to metabolize fat compared with carbohydrate or protein. For every 100 kcal of fat you eat, 3 kcal are used to convert them into body fat, in contrast to 12-15 kcal for carbohydrate and 20-25 kcal for protein. In other words, your body would rather store fat as fat than convert carbohydrate and protein to fat.
Fat Reducing Tip # 18 - Bulk up.
Make your diet filling and satisfying by selecting foods with a high content of water and fiber. That means you get maximum volume of food per calorie. Eat plenty of vegetables and fruit. They are low in calories, yet give you numerous health benefits: vitamins, minerals, phyto chemicals and fiber. Include other fiber-rich foods such as beans, lentils, and whole grains in your diet. Fiber slows down stomach emptying, making you feel full for longer, and slows the absorption of carbohydrate, giving a slower blood glucose rise.
Fat Reducing Tip # 19 - Time your meals and exercise for greater fat burning.
lf you want to burn more body fat during training, don't eat a high-carbohydrate meal within three hours of your workout. If you consume pre-workout carbohydrate, your muscles will burn more carbohydrate and less fat.
Carbohydrate can inhibit fat burning because it raises insulin levels, which encourage fat storage rather than fat burning. By working out without pre-workout carbohydrate you force your body to dip into its fat stores. After your workout, wait one hour before eating. This increases the residual fatburning effect of exercise.
Fat Reducing Tip # 20 - Look into health hazards.
If you are more than 25 pounds overweight, you are not only spoiling your looks, but you are also deliberately destroying your health. If the size of your clothes, photos when you were slim are not motivating you enough to lose weight, look into the health hazards. You are putting yourself at risk for by being overweight, such as diabetes and heart attack. This fear may get you to shed your weight faster -- especially if you have already got a warning from your doctor.
Fat Reducing Tip # 21 - Use weight loosing patches.
Loose weight with weight loosing patches. Get your weight losing patches absolutely free. We offer you a Lee patch 7-day free trial. You can loose 5 - 27 pounds with these Lee patch weight loss systems.
trial includes:
7 Lee patch Weight Loss Patches.Each patch supplies 24 hour of weight loss ingredients.Simply place it on your skin.
2 Free e-Books. Get a copy of Make Food Your Friend and Low Carb Handbook.
Fat Reducing Tip # 22 - Have a plan.
If you want to see any results, you must have a plan of action. So sit down and figure out exactly what you need to do to get in shape and lose that weight. Enlist the help of a trainer to design a personalized fitness program, and a nutritionist to create you a diet if you must. Set a long-term goal, i.e. lose 10 pounds by June 1st, and the mini goals that will get you there, i.e. lose one pound per week. And remember to stick to it.
Fat Burning Tip # 23 - Smart Ones Sundae Cones.
You've got to love it when you can eat ice cream and still lose weight. Our new dessert of choice is Smart Ones Giant Sundae Cones. They contain just 130 calories with just 2.5 grams of fat and their taste are mind blowing. We're talking of that creamy ice cream! Both the chocolate and vanilla flavors are equally good.
Fat Reducing Tip # 24 - Increase Your Activity Level & Lose 10 Pounds.
Here's a real easy way to lose an additional ten pounds this year. Simply burn an extra 100 calories every day and in 12 months, you will be loosing 10 pounds. The most amazing thing about this is that it is actually easier than it sounds. All you need to do is to be just a little more active throughout the day. For instance, take the stairs instead of the elevator, park your car farther away from the store (added bonus - you will be also saving money for petrol), go for morning and evening walks, do the work of your home yourself and fire the maid servant, garden more often and fire your gardener, play with your kids, etc. Have you noticed that none of these activities were very exhausting?, but they all burn calories. The more calories you burn, the more weight you will lose.
Fat Reducing Tip # 25 - Reward yourself.
Rewards are great motivators. So allow yourself a treat, such as your favorite burger or an extra beer, once a week. This will stop you from cracking under the pressure and giving up.
Fat Reducing Tip # 26 - Set A Seemingly Unrealistic Athletic Goal.
Rather than being excessively focused on your weight loss, focus on your goal. We mean a really, really big goal - running a marathon, completing a triathlon, riding a century (a 100-mile bike ride), skiing on black-diamond slopes, climbing Everest, etc. Even if your goal is just to run a 10km in under 40 minutes (which means running at sub-seven minute mile pace), you want to make it big and hard to achieve. After you've picked a goal, get approval from your doctor, and TELL EVERYONE YOU KNOW. Why? If you set a big goal and tell everyone you are going to accomplish it, you've suddenly taken on a big responsibility. This in turn will make you get in shape, thereby causing you to lose weight. In case you think these borderlines on insanity, we've got a true story for you. Several years ago, while working out in a pool, we met a middle-age gentleman who was in great shape. He told us that two years prior; he was sitting on the couch, eating chips and watching TV, when the Iron man Triathlon was broadcast. After looking in the mirror, he decided he was going to change his lifestyle and compete in that race. Two years later and 90 pounds lighter, he had completed two triathlons and was training for his third. Big goals lead to big results.
Your Diet Menu
Your diet menu should include the following listed things and believe us if you will be following this program just for 6 months we guarantee you will be getting the body which you wanted from years back. Your diet menu should be :-
Your breakfast should include seasonal fruits, butter, bread (preferably brown/whole wheat bread), milk.
Lunch menu should be light which may include juice of fresh vegetables /fruits (to be taken 30-45 minutes prior to taking lunch), salads, boiled (steamed) vegetables and whole wheat or whole grain flour chapattis or some rice.
In the evening have some biscuits with tea, coffee or some other beverage, suiting one's taste.
Dinner should be light consisting mainly of some fruits, salads, a chapatti. Before retiring to bed some milk may be taken.
Fat Reducing Exercise routine
Building good-looking muscles is only part of quest from your fat burning exercise program. If you want to improve your muscle definition and reduce your body fat, you need to incorporate cardiovascular ('cardio') training into your program. Contrary to popular belief, cardio training is not counterproductive to a weight-training program. It will not burn hard-earned muscle nor prevent gains in muscle size. In fact, cardio training is essential for any fitness or sports training program, not just for fat burning but also for its performance-boosting and immunity-boosting effects.
This article explains which activities are best for fat burning, and how often and how long you need to train. It gives you the straight facts on high-intensity versus low-intensity cardio, shatters the popular myth of the 'fat burning zone' and reveals the true fat-burning formula. Exactly how cardio vascular training reduces your body fat store is explained, as well as the effect of cardio vascular exercise on your metabolic rate. More is not always better so this article also summarizes the risks of excessive cardio for strength trainers. And to get you well on your way to a leaner physique, it gives you three scientifically based cardio workouts for optimal fat-burning and cardiovascular health.
Cardio Terms involved in Fat Reducing
Before going any further, here are the key terms associated with cardiovascular exercise.
Maximum heart rate (MHR)
This is the highest heart rate value you can achieve in an all-out effort to the point of exhaustion. It remains constant from day to day and decreases only slightly from year to year by about 1 beat per year beginning at 10-15 years of age.
To estimate your MHR, subtract your age from 220. For example, if you were aged 30, your MHR would be estimated at 190 beats per minute (bpm).
MHR = 220 - 30 = 190 bpm
Maximal oxygen uptake, or maximal aerobic capacity (V02 max)
This is the maximum amount of oxygen that can be consumed per minute during exercise. It is regarded as the best single measurement of cardiovascular fitness.
Training heart rate (THR)
When prescribing exercise intensity, it is appropriate to establish a THR range. This is the intensity at which you would need to exercise to gain a training effect. The general guideline for improving cardiovascular fitness is 65-75% of your MHR. For example, if you are aged 30, your THR zone would be calculated as follows:
THR zone = (65% x 190)-(75% x 190) = 123-142 bpm
This is equivalent to about 55-65% of your VO2 max, since oxygen uptake values are approximately 5-10% lower at any given intensity than those predicted using MHR values. A heart rate monitor is a valuable tool for performing the cardio workouts below.
Rating of perceived exertion (RPE)
This is a subjective rating of how hard you feel while you are exercising. The most popular rating scale is the Borg scale. The 10-point scale ranges from 0 (nothing at all) to 10 (very, very hard) (see table below), although there are 15-point scales that may be used. Used correctly, this is a very accurate system for monitoring exercise intensity.
The Borg scale of perceived exertion
% HR max
Rating
Intensity
0
Nothing at all
1
Very light
<35%
2
Light
3
Moderate
35-59%
4
Somewhat hard
5
Hard
60-79%
6
7
Very hard
80-89%
8
9
>90%
10
Very, very hard
High-Intensity Cardio Exercise for Fat Reducing
This is generally accepted as an intensity corresponding to more than 70% of VO2 max, or approximately 80% MHR.
Low-Intensity Cardio Exercise for Fat Reducing
This is generally accepted as an intensity corresponding to less than 70% of VO2 max, or approximately 80% MHR.
Cardio Exercise facts involved in Fat Reducing
Cardio workouts can be any exercise that raises and maintains your heart rate running, cycling, swimming, or elliptical machine. Cardio training provides numerous benefits for strength trainers. It:
Reduces body fat and maintains a low body fat percentage.
Increases the body's fat-burning capacity during exercise and rest.
Improves body composition.
Increases the metabolic rate.
Reduces stress and anxiety.
Improves confidence, self-esteem and mood.
Reduces blood pressure, blood cholesterol and the risk of heart disease.
Boosts the immune system.
Any of the following activities may be included in your cardio program:
Running
Fitness/power walking.
stair climber.
Cycling/
Swimming.
Aerobic classes / step aerobics.
Climbing machine.
Elliptical training machine.
Rowing/rowing machine.
The choice depends on your personal preference, and the equipment and time available to you.It's important to plan your workouts around activities that you enjoy, and also to vary the exercise mode as far as possible. If you dislike running, choose activities that you like better. The more enthusiastic you are about an activity, the more likely you are to work hard and keep it up. In fact, frequently changing the mode of cardio may produce better results than simply increasing the duration of time you spend doing it as your body becomes more efficient in performing a movement over time, using less energy. For example, perform your cardio training on a stationary bike on one day, a stepping machine on another and a rowing machine on another.
Find out more at the next page.
How much and how often should I perform cardiovascular exercises for fat Reducing?
For cardiovascular fitness, the Health Education Authority recommends 20 minutes of high- repeated three times a week. As very wellconditioned athletes can only manage this level of training, an alternative recommendation of 30 minutes of moderate intensity activity repeated five times a week would be suitable for beginners and intermediate fitness participants. Both and in the fat burning workouts section involve a high level of intensity for 20 minutes, while is a low-intensity workout suitable for beginners, in which cardio is maintained for a minimum of 30 minutes.
Should I use High or Low-Intensity Cardio Exercise for Fat Reducing?
Whether you choose a high or low-intensity cardio program for fat burning depends on your goals, fitness level and time available. Both types will develop cardiovascular fitness and bum fat but high-intensity cardio (over 70% of your V02 max) is more effective. If time is a premium, shorter periods of high-intensity cardio will give you the same results in terms of fat loss as longer periods of low-intensity cardio.
Is Low-Intensity Cardio Exercise best for Fat Reducing?
It's been a long-held belief that low-intensity cardio is the best way to burn fat. While this may be appropriate for beginners and is certainly more attractive for many casual exercisers, serious fitness trainers and athletes will reap greater benefits from training at a higher intensity. In fact, it is a myth that training in the so-called 'fat-burning zone' (around 60-70% MHR) is optimal for fat burning.
The theory about the fat-burning zone came from a study that showed that low intensity exercise burns a greater percentage of calories from fat than from carbohydrate. When high-intensity exercise is practiced, the percentage of fuel from carbohydrate is increased. However, the amount of fat burned is greater than or equal to that burned during low-intensity exercise. When it comes to fat loss it is not the proportion of each fuel metabolized but the total calorie expenditure that is most important. For the same workout time, you will burn more calories and more fat with high-intensity cardio. For example, walking (low-intensity cardio) for 60 minutes will burn about 270 kcal, of which approximately 60% (160 kcal) come from fat, while jogging (high-intensity cardio) for 60 minutes will burn about 680 kcal, of which approximately 40% (270 kcal) come from fat. Thus, the higher intensity exercise results in a greater fat loss over the same workout time.
Exactly how does Cardio Exercise reduce your Fat Stores?
Regular cardio training enhances the body's ability to burn fat for energy both at rest and during activity. Not only do you burn extra fat calories during aerobic exercise but also regular training has a long-term effect on your body's metabolism.
For example, regular cardio training increases the body's production of the enzyme lipoprotein lipase, which breaks down fat into its component fatty acids. These fatty acids are released into the bloodstream and transported to other tissues such as muscle where they are taken up by the cells, transferred into the mitochondria and broken down to release energy. Thus, cardio training increases the body's ability to break down fat. The more aerobically fit you are, the greater the percentage of fat you burn at any given exercise intensity. Just as you can train your muscles to become stronger and bigger, so you can train your aerobic system to burn fat more efficiently. Including aerobic training in your strength-training program will therefore help you to achieve and maintain a lower body fat percentage and better muscle definition.
However, the benefits of high-intensity training don't end with your workout. Following exercise, your metabolic rate remains elevated above resting levels for some time as your body replenishes its energy systems. This 'excess post-exercise oxygen consumption' (EPOC) is fueled almost entirely by fat. Following low-intensity training, the EPOC is very small. On the other hand, the EPOC following high-intensity training may be quite large. Also, high intensity cardio can lead to a significant increase in the resting metabolic rate (RMR), when performed at least three times a week. That means you continue burning more calories throughout the day, even when you are at rest.
What is the Best Fat Reducing Exercise?
While all forms of aerobic activity burn fat, the best method for burning fat - and simultaneously increasing cardiovascular fitness - is high-intensity interval training. Performing a series of intervals at 80-90% MHR (maximum heart rate), or an RPE (Rating of perceived exertion) of 8-9 (very hard), as opposed to maintaining a steady intensity, burns up to 50% fatter than low-intensity exercise. But before you rush into it, you must be aware that this type of training is only suitable for very well conditioned athletes and should not be attempted by beginners.
Once you have built up to it, high-intensity interval training is a very effective way of improving your body composition. Not only does it burn more calories during your workout compared with low-intensity training, it produces the greatest EPOC (excess post-exercise oxygen consumption) and speeds up your metabolic rate for some time after your workout.
Interval training can easily be applied to any mode of exercise - e.g. running, cycling, stationary bike, stepping machine or any other cardio machine. During the interval phases, you increase either your speed or the resistance of the machine (e.g. the incline of a treadmill or the 'level' setting on a stationary bike) in order to reach the required RPE (rating of perceived exertion) level of 8-9 or 80-90% MHR (maximum heart rate). This is maintained for 15 seconds-3 minutes, depending on the intensity, followed by a recovery period at an RPE of 4 (somewhat hard) or 60% MHR for 30 seconds to 3 minutes.
Is it Possible to do too much Cardio Exercise?
More isn't always better, as excessive cardio can result in muscle breakdown and a loss of muscle size and strength. During cardio training, small amounts of protein can be used for energy, although the misconception that it significantly depletes muscle mass relates more directly to poor dietary habits.
The biggest problem is the combination of dieting - or an inadequate calorie intake - and excessive cardio. Dieters who go overboard with cardio training don't realize that a large proportion of their weight loss may be due to muscle loss. When the body doesn't get enough calories it draws upon its reserves, mainly in the form of fat but also from protein, which is found in muscle. Too much cardio takes calories away from muscle growth and you can end up literally cannibalizing your own muscle tissue to help your body meet its energy needs. That's the last thing a strength trainer wants.
For this reason cardio should be done in moderation. As we have seen, moderate amounts of cardio will help you lose fat, and give you numerous cardiovascular health benefits.
The Downside of Running
Long-distance running can result in a loss of muscle tissue. This is induced by the release of the catabolic hormone cortisol (released during all types of high-intensity activity), which outstrips the production of anabolic hormones such as testosterone. Under these conditions there is a net catabolism or breakdown of muscle tissue. One study measured a decrease in the size of FTI fibers following a three month period of aerobic training on a treadmill. This may help explain the low muscle mass of many endurance runners.
When is the Best Time for Cardio Exercise?
This depends on your individual lifestyle. Choose a time of day that fits in well with your daily schedule; that way you will be less likely to miss a workout.
If fat burning is your main goal, the best time to do your cardio workout is first thing in the morning. There is evidence that, when performed on an empty stomach, cardio enhances fat burning during and after your workout. According to research from the Human Performance Laboratory at the University of Texas at Austin, fat burning is suppressed when carbohydrates are eaten during the six hours before exercise. This is due to the rise in insulin levels in the blood (caused by carbohydrates), which suppresses the breakdown of fat stores in adipose tissue and reduces the release of fatty acids into the bloodstream. Thus, fatty acids are less readily available as a fuel for the exercising muscles, an effect that can last for several hours after eating carbohydrates. Doing your cardio exercise after a period of fasting (e.g. first thing in the morning), when blood insulin levels are relatively low, will optimize the rate of fat breakdown and fat burning, and would be a more effective fat-burning strategy than doing your cardio exercise later in the day after you have eaten a few meals. However, it is more important that you fit your cardio exercise comfortably into your daily schedule than risk omitting it if you are unable to fit it in the morning.
Research suggests that it may be better to perform your cardio and strength training as separate sessions to minimize catabolism (the breakdown of lean mass). But if you prefer to do both in one session, complete your weight-training workout first when glycogen stores are high. Performing cardio prior to your strength-training workout may be counterproductive, resulting in reduced strength and early fatigue due to muscle glycogen depletion.
Weight Training Burns Fat too
It's not only cardio that burns body fat weight training will also help you get lean. Researchers at Colorado State University measured the RMR (resting metabolic rate) of volunteers following an hour's strenuous weight training and discovered that their RMRs remained significantly elevated for three hours after the workout. Even after 16 hours the RMR remained a little higher than normal, as did the rate of fat oxidation. Since RMR makes up the major proportion (60-70%) of total daily energy expenditure, any increase in RMR would have a big impact on your daily calorie output. Therefore, regular strenuous weight-training workouts are a very effective strategy for upping calorie burning and losing fat.
Losing fat has become an obsession with today's generation. However it is important to stay lean and fit and lose unnecessary fat in scientific manner. There have been reams of articles written on best ways of losing fat so much so that it has become an industry in itself. The purpose of this article is to inform about the best way of losing fat. The most common way adopted to lose fat is going on weight loss diet that restricts the intake of specific foods, or food in general, to reduce body weight. The strict regimen knocks pounds in few weeks. What works to reduce body weight for one person need not necessarily work for another, due to metabolic differences and lifestyle factors. Also, for various reasons 95 percent of all people find it very difficult to maintain significant weight loss over time.
Gaining more weight over time is more harmful to the overall health of the body. Another problem is people end up losing valuable muscle along with fat. This happens because they suddenly lowered the calories significantly and did not concentrate on eating the right balance of calories for correct fat loss.
It is important to prioritize and decide what the ultimate goal is? The answer is that the goal should be lifelong fitness regime and healthy body and not temporary quick fixes offered by diets. To inculcate fitness regime one may start by taking small steps. There are simple tips that can bring about fat loss without harming the system. Starters should include a thirty-minute walk to the normal daily routine and gradually build on it. Similarly they should not commit the mistake of going on diet suddenly. Instead starting with gradual changes in the eating habits can be more beneficial. For example order salad instead of fries with your burger. For starters, it is advisable to eat just 100 calories a day less than previous week's diet. Then add to those changes until they become part of their daily routine.
In the correct diet plan, protein, carbohydrates and fat ratios are important as they stabilize blood sugar levels, which in turn promote the flow of energy in body and fat loss. Physical exercise complements dieting regimen in securing effective weight loss and achieve a fitter and leaner body. For effective fat loss, it is important to start the day with a balanced breakfast that includes essential carbohydrates, protein, and a little fat. Breakfast breaks the "fast" from an overnight sleep and revs up the metabolism. Dependency on diet alone, especially if you are over 30, will result in deprivation as your metabolism slows down with age. The correct method is to pump up that metabolism with exercise so you can have an occasional treat without doing any harm. Aerobic exercise helps in maintaining good health especially the muscular strength of the heart. Brisk walking can also help to accomplish significant fat loss. Cardiovascular activity combined with weight training will result in much more effective fat loss.
Bio medical research in area of health has brought new insights into drawbacks of fat loss tactics. Research reflects while concentrating on fat loss one must avoid significant loss of most powerful "fitness hormone" from body i.e. growth hormone, or HGH. In order to increase HGH along with fat loss one must emphasize on anaerobic sprint workouts or include activities like swimming, power walking, running and cycling in lifestyle. This will result in fat loss without actual loss of HGH and will make body fitter.
It is imperative to regularly monitor body weight to avoid weight regain. Similarly it is necessary to maintain and rather increase the water intake. From the flashpoint of water intake and fat loss, one should be in a position where the liver is converting stored fat to energy to boost the body metabolism. Another of liver's function is managing the slack for the kidneys, which require great intakes of water to work properly. If the kidneys are water-deprived, then liver is overburdened and has to do the work of the kidneys. The liver then is unable to metabolize fat as quickly and store up fat in the body. That's why increased water intake helps to reduce fat.
It is important to maintain discipline. Keep up the work and make it a lifestyle habit. This is the best way to a leaner and fitter body.
Fat Reducing Food
You may have good muscle size but your muscles won't look very impressive if they are hidden under a thick layer of fat. Developing well-defined muscles requires paying as much attention to your fat burning food and diet as to your fat burning training program. No amount of training in the gym will give you a rippling six-pack unless you combine it with the right sort of fat burning eating program. That does not mean 'dieting' though. The term 'dieting' is often laden with negative advice and creates a negative mind-set, setting you up for failure rather than success. Use the nutritional advice on the basis of your eating plan. In addition, through this article we will help you decide on your body-fat goal and make a plan of action to achieve it. This article gives you a clear fat-burning strategy to shedding body fat without losing muscle. To help you devise your fat-burning eating plan, we also provide step by-step guidance - based on cutting-edge science - to calculate your calorie, carbohydrate, protein and fat requirements. Finally, we will provide you three nutritionally balanced fat burning eating plans that you can use as the basis for your personal fat burning diet plan.
What is my optimal body-fat percentage
It is impossible to set an optimal body-fat percentage that applies to everyone. The body-fat level that your body comfortably reaches without strict dieting is dependent on your genetic make-up as well as your diet and activity. Your natural body type dictates to some extent how much fat you carry and how readily you store it. For example, if you are an ectomorph (narrow frame, long limbs) or mesomorph (athletic frame, well muscled), you are naturally lean and will be able to achieve a lower body-fat percentage than an endomorph (stocky frame, rounded build) that stores fat easily. But, whatever your natural body type is, you can still achieve a lower body-fat level and more defined physique through consistent hard training and healthy eating. The important point is to decide on a level that is realistic for your build and shape.
How low can I go?
Healthy ranges for the general population are 18%-25% for women and 13%-18% for men. But if you are a strength trainer or bodybuilder, you may desire lower levels. Between 10 and 20% for women and between 6 and 15% for men are common among well-trained athletes - levels that are generally associated with peak performance - but these percentages should be regarded with some caution. If you try to attain a low body-fat percentage that is unnatural for your genetic make-up, you may encounter problems.
For women, a body-fat percentage that is under their individual threshold for menstruation (14-20%) can be risky. Below this, a deficiency of estrogen and progesterone similar to those levels experienced during and after the menopause can result in amenorrhoea (cessation of menstruation). This can lead to infertility, a loss of bone density, stress fractures and premature osteoporosis. Most experts therefore recommend a lower limit of 14% body fat for women.
If a man's body-fat percentage dips too low, there are health risks too. Studies have shown that when men reach a body-fat level of 4-6%, their bodies start to feed on muscle tissue as asource of energy and to allow them to maintain their fat stores at a minimal level. It is definitely unwise, if not impossible, to reduce your body fat below this level. Other studies have found that testosterone levels plummet below 5% body fat, causing reduced sexual drive and fertility!
How to design your Reducing food plan
The following steps show you how to calculate your calorie, carbohydrate, protein and fat needs to lose body fat.
Step 1: Estimate your calorie needs
1. Estimate your resting metabolic rate (RMR) using the appropriate equation in the table below. This is the number of calories you burn at rest over 24 hours maintaining essential functions such as respiration, digestion and brain function.
Example: For a 28-year-old 70 kg man
RMR = (70 x 15.3) + 679 = 1750 kcal
Resting Metabolic rate in athletes(RMR)
Age (years)
Men
Women
10-18
(body weight in Kg x 17.5)+651
(body weight in Kg x 12.2)+746
19-30
(body weight in Kg x 15.3)+679
(body weight in Kg x 14.7)+496
31-60
(body weight in Kg x 11.6)+879
(body weight in Kg x 8.7)+829
2. Calculate your daily energy expenditure (without exercise) by multiplying your RMR by one of the numbers below
if you are mostly sedentary (mostly seated or standing activities during the day): RMR x 1.4
if you are moderately active (regular brisk walking or equivalent during the day): RMR x 1.7
If you are very active (generally physically active during the day): RMR x 2.0
Example:For a 28-year-old 70 kg man who is mostly sedentary:Daily energy needs (without exercise) = 1750 x 1.4 = 2450 kcal
3. To lose body fat, reduce your maintenance intake by 15%. Simply multiply the figure from 1. by 85%.
Example:For a 28-year-old 80 kg man, mostly sedentary, who spends 3 hours/week weight training and 1 hour / week running:
RMR = (80 x 15.3) + 679 = 1903 kcal
Daily energy needs (without exercise) = 1903 x 1.4 = 2664 kcal
No. of calories burned during exercise per week = (3 x 492) + 840 = 2316 kcal
Daily energy needs (with exercise) for weight maintenance= 2664 + (2316/7)= 2995 kcal
Daily energy needs to lose fat = 2995 x 0.85 = 2546 kcal
Step 2: Calculate your carbohydrate needs
For moderate-intensity training lasting up to one hour, you should aim to consume 4-5 g carbohydrate/kg body weight/day.
Example:For a 28-year-old 80 kg man, mostly sedentary, who spends 3 hours/week weight training and 1 hour / week running:
Carbohydrate needs = (4 x 80)-(5 x 80) = 320-400 g/day
Average = 360 g/ day
Step 3: Calculate your protein intake
The protein requirement for strength training during weight loss is 1.8-2.0 g/kg body weight/ day.
Example:For a 28-year-old 80 kg man, mostly sedentary, who spends 3 hours/week weight training and 1 hour / week running:
Protein needs = 2.0 x 80 = 160 g/ day
Kcal per gram
To calculate carbohydrate calories, multiply g carbohydrate by 4:1 g carbohydrate yields 4 Kcal
To calculate protein calories, multiply g protein by 4:1 g protein yields 4 Kcal
To calculate fat g, divide fat calories by 9:1 g fat yields 9 Kcal
Step 4: Calculate your fat needs
Fat should contribute 15-20% of your calorie intake. In effect, your fat calories are the balance remaining after you have subtracted your carbohydrate and protein calories from your total calorie intake.
Example:For a 28-year-old 80 kg man, mostly sedentary, who spends 3 hours/week weight training and 1 hour / week running:
Carbohydrate calories:= 360 x 4 = 1440 kcal = 160 x 4 = 640 kcal
Fat calories = (total calories) - (calories from carbohydrate and protein)= 2546 - 1440 - 640 = 466 kcal= 466/9= 52 g
Fat Reducing Diet providing 1750 Kcal
Meal
Food
1
60 gm Porridge oats300 ml skimmed milk1 tsp (30g) raisins
2
1 portion of fruit
3
1 medium (225 g) baked potato1 tsp (5 g) olive oil spread1 small tin (100 g) tuna (in water / brine)
4
1/2 carton (150 g) fruit yogurt
5 (post - workout)
1 standard serving (35 g) meal replacement shake
6
1 turkey breast (150 g), grilled or baked4 tsp (180 g cooked weight) brown rice2 portions (200 g) vegetables or salad
Analysis
Total:1750 Kcal272 g carbohydrate (58%)121 g protein (27%)28 g fat (15%)
Fat Reducing Diet providing 2000 Kcal
Meal
Food
1
1 large bowl (85 g) whole grain cereal (e.g. muesli, bran flakes)300 ml skimmed milk1 portion of fruit
2
1 protein/energy bar (35 g)
3
2 small rolls (90 g)2 tsp (10 g) olive oil spread4 slices (70 g) cooked chicken
4
1/2 carton ( 150 g) fruit yogurt
5 (post - workout)
1 standard serving (35 g) meal replacement shake
6
1 portion (175 g) cod/plaice/haddock, grilled or baked1 medium (250 g) baked potato2 tsp (10 g) olive oil spread2 portions (200 g) vegetables or salad1 tbsp (11 g) oil/vinegar dressing
Analysis
Total:2000 Kcal290 g carbohydrate (57%)136 g protein (27%)31 g fat (16%)
Fat Reducing Diet providing 2500 Kcal
Meal
Food
1
2 slices (80 g) whole grain toast2 tsp (10g) olive oil spread2 poached eggs
2
2 portions of fruit1 carton (150 g) yogurt
3
1 medium (300 g) baked potato1 small (100 g) turkey breastSalad1 tbsp (11 g) oil/vinegar dressing1 portion of fruit
4
1 protein or energy bat (70 g)
5 (post-workout)
1 standard serving (70 g) meal replacement shake
6
6 tbsp (450 g cooked weight) pasta1 small portion (85 g) salmon3 tbsp (90 g) white sauceBroccoli1 portion (100 g) vegetables or salad
Analysis
Total:344 g carbohydrate (54 %)160 g protein ( 26 %)57 g fat (20%)
Learn how to burn fat and stay fit and healthy.
Whether you were once at your ideal weight and have recently become fat, or have been overweight all your adult life, you have now come to the right site and you will now burn the extra fat that has accumulated in your body.
Although burning fat can be an extremely difficult and often a frustrating experience, especially if you are impatient about seeing results, but by sticking to your fat burning exercise plan, eating properly, and employing a few of the fat burning tricks, you'll begin to notice the extra pounds slowly melting away. Some of these tricks may sound a little strange too but nobody has to know.
Fat burning food and exercise go hand in hand. Paying attention to your fat burning food and diet is as much essential as your fat burning exercise program or workout. Because if you don’t eat right then - you may be having good muscles but they may be hidden under thick layer of fat, so what's the use of these muscles? So you must always eat right and especially when you are on a fat burning campaign.
Building good-looking muscles is only part of quest from your fat burning exercise program. If you want to improve your muscle definition and reduce your body fat, you need to incorporate cardiovascular ('cardio') training into your program. Contrary to popular belief, cardio training is not counterproductive to a weight-training program. It will not burn hard-earned muscle nor prevent gains in muscle size. In fact, cardio training is essential for any fitness or sports training program, not just for fat burning but also for its performance-boosting and immunity-boosting effects.
This article explains which activities are best for fat burning, and how often and how long you need to train. It gives you the straight facts on high-intensity versus low-intensity cardio, shatters the popular myth of the 'fat burning zone' and reveals the true fat-burning formula. Exactly how cardio vascular training reduces your body fat store is explained, as well as the effect of cardio vascular exercise on your metabolic rate. More is not always better so this article also summarizes the risks of excessive cardio for strength trainers. And to get you well on your way to a leaner physique, it gives you three scientifically based cardio workouts for optimal fat-burning and cardiovascular health.
Cardio Terms involved in Fat Reducing
Before going any further, here are the key terms associated with cardiovascular exercise.
Maximum heart rate (MHR)
This is the highest heart rate value you can achieve in an all-out effort to the point of exhaustion. It remains constant from day to day and decreases only slightly from year to year by about 1 beat per year beginning at 10-15 years of age.
To estimate your MHR, subtract your age from 220. For example, if you were aged 30, your MHR would be estimated at 190 beats per minute (bpm).
MHR = 220 - 30 = 190 bpm
Maximal oxygen uptake, or maximal aerobic capacity (V02 max)
This is the maximum amount of oxygen that can be consumed per minute during exercise. It is regarded as the best single measurement of cardiovascular fitness.
Training heart rate (THR)
When prescribing exercise intensity, it is appropriate to establish a THR range. This is the intensity at which you would need to exercise to gain a training effect. The general guideline for improving cardiovascular fitness is 65-75% of your MHR. For example, if you are aged 30, your THR zone would be calculated as follows:
THR zone = (65% x 190)-(75% x 190) = 123-142 bpm
This is equivalent to about 55-65% of your VO2 max, since oxygen uptake values are approximately 5-10% lower at any given intensity than those predicted using MHR values. A heart rate monitor is a valuable tool for performing the cardio workouts below.
Rating of perceived exertion (RPE)
This is a subjective rating of how hard you feel while you are exercising. The most popular rating scale is the Borg scale. The 10-point scale ranges from 0 (nothing at all) to 10 (very, very hard) (see table below), although there are 15-point scales that may be used. Used correctly, this is a very accurate system for monitoring exercise intensity.
The Borg scale of perceived exertion
% HR max
Rating
Intensity
0
Nothing at all
1
Very light
<35%
2
Light
3
Moderate
35-59%
4
Somewhat hard
5
Hard
60-79%
6
7
Very hard
80-89%
8
9
>90%
10
Very, very hard
High-Intensity Cardio Exercise for Fat Reducing
This is generally accepted as an intensity corresponding to more than 70% of VO2 max, or approximately 80% MHR.
Low-Intensity Cardio Exercise for Fat Reducing
This is generally accepted as an intensity corresponding to less than 70% of VO2 max, or approximately 80% MHR.
Cardio Exercise facts involved in Fat Reducing
Cardio workouts can be any exercise that raises and maintains your heart rate running, cycling, swimming, or elliptical machine. Cardio training provides numerous benefits for strength trainers. It:
Reduces body fat and maintains a low body fat percentage.
Increases the body's fat-burning capacity during exercise and rest.
Improves body composition.
Increases the metabolic rate.
Reduces stress and anxiety.
Improves confidence, self-esteem and mood.
Reduces blood pressure, blood cholesterol and the risk of heart disease.
Boosts the immune system.
Any of the following activities may be included in your cardio program:
Running
Fitness/power walking.
stair climber.
Cycling/
Swimming.
Aerobic classes / step aerobics.
Climbing machine.
Elliptical training machine.
Rowing/rowing machine.
The choice depends on your personal preference, and the equipment and time available to you.It's important to plan your workouts around activities that you enjoy, and also to vary the exercise mode as far as possible. If you dislike running, choose activities that you like better. The more enthusiastic you are about an activity, the more likely you are to work hard and keep it up. In fact, frequently changing the mode of cardio may produce better results than simply increasing the duration of time you spend doing it as your body becomes more efficient in performing a movement over time, using less energy. For example, perform your cardio training on a stationary bike on one day, a stepping machine on another and a rowing machine on another.
Find out more at the next page.
How much and how often should I perform cardiovascular exercises for fat Reducing?
For cardiovascular fitness, the Health Education Authority recommends 20 minutes of high- repeated three times a week. As very wellconditioned athletes can only manage this level of training, an alternative recommendation of 30 minutes of moderate intensity activity repeated five times a week would be suitable for beginners and intermediate fitness participants. Both and in the fat burning workouts section involve a high level of intensity for 20 minutes, while is a low-intensity workout suitable for beginners, in which cardio is maintained for a minimum of 30 minutes.
Should I use High or Low-Intensity Cardio Exercise for Fat Reducing?
Whether you choose a high or low-intensity cardio program for fat burning depends on your goals, fitness level and time available. Both types will develop cardiovascular fitness and bum fat but high-intensity cardio (over 70% of your V02 max) is more effective. If time is a premium, shorter periods of high-intensity cardio will give you the same results in terms of fat loss as longer periods of low-intensity cardio.
Is Low-Intensity Cardio Exercise best for Fat Reducing?
It's been a long-held belief that low-intensity cardio is the best way to burn fat. While this may be appropriate for beginners and is certainly more attractive for many casual exercisers, serious fitness trainers and athletes will reap greater benefits from training at a higher intensity. In fact, it is a myth that training in the so-called 'fat-burning zone' (around 60-70% MHR) is optimal for fat burning.
The theory about the fat-burning zone came from a study that showed that low intensity exercise burns a greater percentage of calories from fat than from carbohydrate. When high-intensity exercise is practiced, the percentage of fuel from carbohydrate is increased. However, the amount of fat burned is greater than or equal to that burned during low-intensity exercise. When it comes to fat loss it is not the proportion of each fuel metabolized but the total calorie expenditure that is most important. For the same workout time, you will burn more calories and more fat with high-intensity cardio. For example, walking (low-intensity cardio) for 60 minutes will burn about 270 kcal, of which approximately 60% (160 kcal) come from fat, while jogging (high-intensity cardio) for 60 minutes will burn about 680 kcal, of which approximately 40% (270 kcal) come from fat. Thus, the higher intensity exercise results in a greater fat loss over the same workout time.
Exactly how does Cardio Exercise reduce your Fat Stores?
Regular cardio training enhances the body's ability to burn fat for energy both at rest and during activity. Not only do you burn extra fat calories during aerobic exercise but also regular training has a long-term effect on your body's metabolism.
For example, regular cardio training increases the body's production of the enzyme lipoprotein lipase, which breaks down fat into its component fatty acids. These fatty acids are released into the bloodstream and transported to other tissues such as muscle where they are taken up by the cells, transferred into the mitochondria and broken down to release energy. Thus, cardio training increases the body's ability to break down fat. The more aerobically fit you are, the greater the percentage of fat you burn at any given exercise intensity. Just as you can train your muscles to become stronger and bigger, so you can train your aerobic system to burn fat more efficiently. Including aerobic training in your strength-training program will therefore help you to achieve and maintain a lower body fat percentage and better muscle definition.
However, the benefits of high-intensity training don't end with your workout. Following exercise, your metabolic rate remains elevated above resting levels for some time as your body replenishes its energy systems. This 'excess post-exercise oxygen consumption' (EPOC) is fueled almost entirely by fat. Following low-intensity training, the EPOC is very small. On the other hand, the EPOC following high-intensity training may be quite large. Also, high intensity cardio can lead to a significant increase in the resting metabolic rate (RMR), when performed at least three times a week. That means you continue burning more calories throughout the day, even when you are at rest.
What is the Best Fat Reducing Exercise?
While all forms of aerobic activity burn fat, the best method for burning fat - and simultaneously increasing cardiovascular fitness - is high-intensity interval training. Performing a series of intervals at 80-90% MHR (maximum heart rate), or an RPE (Rating of perceived exertion) of 8-9 (very hard), as opposed to maintaining a steady intensity, burns up to 50% fatter than low-intensity exercise. But before you rush into it, you must be aware that this type of training is only suitable for very well conditioned athletes and should not be attempted by beginners.
Once you have built up to it, high-intensity interval training is a very effective way of improving your body composition. Not only does it burn more calories during your workout compared with low-intensity training, it produces the greatest EPOC (excess post-exercise oxygen consumption) and speeds up your metabolic rate for some time after your workout.
Interval training can easily be applied to any mode of exercise - e.g. running, cycling, stationary bike, stepping machine or any other cardio machine. During the interval phases, you increase either your speed or the resistance of the machine (e.g. the incline of a treadmill or the 'level' setting on a stationary bike) in order to reach the required RPE (rating of perceived exertion) level of 8-9 or 80-90% MHR (maximum heart rate). This is maintained for 15 seconds-3 minutes, depending on the intensity, followed by a recovery period at an RPE of 4 (somewhat hard) or 60% MHR for 30 seconds to 3 minutes.
Is it Possible to do too much Cardio Exercise?
More isn't always better, as excessive cardio can result in muscle breakdown and a loss of muscle size and strength. During cardio training, small amounts of protein can be used for energy, although the misconception that it significantly depletes muscle mass relates more directly to poor dietary habits.
The biggest problem is the combination of dieting - or an inadequate calorie intake - and excessive cardio. Dieters who go overboard with cardio training don't realize that a large proportion of their weight loss may be due to muscle loss. When the body doesn't get enough calories it draws upon its reserves, mainly in the form of fat but also from protein, which is found in muscle. Too much cardio takes calories away from muscle growth and you can end up literally cannibalizing your own muscle tissue to help your body meet its energy needs. That's the last thing a strength trainer wants.
For this reason cardio should be done in moderation. As we have seen, moderate amounts of cardio will help you lose fat, and give you numerous cardiovascular health benefits.
The Downside of Running
Long-distance running can result in a loss of muscle tissue. This is induced by the release of the catabolic hormone cortisol (released during all types of high-intensity activity), which outstrips the production of anabolic hormones such as testosterone. Under these conditions there is a net catabolism or breakdown of muscle tissue. One study measured a decrease in the size of FTI fibers following a three month period of aerobic training on a treadmill. This may help explain the low muscle mass of many endurance runners.
When is the Best Time for Cardio Exercise?
This depends on your individual lifestyle. Choose a time of day that fits in well with your daily schedule; that way you will be less likely to miss a workout.
If fat burning is your main goal, the best time to do your cardio workout is first thing in the morning. There is evidence that, when performed on an empty stomach, cardio enhances fat burning during and after your workout. According to research from the Human Performance Laboratory at the University of Texas at Austin, fat burning is suppressed when carbohydrates are eaten during the six hours before exercise. This is due to the rise in insulin levels in the blood (caused by carbohydrates), which suppresses the breakdown of fat stores in adipose tissue and reduces the release of fatty acids into the bloodstream. Thus, fatty acids are less readily available as a fuel for the exercising muscles, an effect that can last for several hours after eating carbohydrates. Doing your cardio exercise after a period of fasting (e.g. first thing in the morning), when blood insulin levels are relatively low, will optimize the rate of fat breakdown and fat burning, and would be a more effective fat-burning strategy than doing your cardio exercise later in the day after you have eaten a few meals. However, it is more important that you fit your cardio exercise comfortably into your daily schedule than risk omitting it if you are unable to fit it in the morning.
Research suggests that it may be better to perform your cardio and strength training as separate sessions to minimize catabolism (the breakdown of lean mass). But if you prefer to do both in one session, complete your weight-training workout first when glycogen stores are high. Performing cardio prior to your strength-training workout may be counterproductive, resulting in reduced strength and early fatigue due to muscle glycogen depletion.
Weight Training Burns Fat too
It's not only cardio that burns body fat weight training will also help you get lean. Researchers at Colorado State University measured the RMR (resting metabolic rate) of volunteers following an hour's strenuous weight training and discovered that their RMRs remained significantly elevated for three hours after the workout. Even after 16 hours the RMR remained a little higher than normal, as did the rate of fat oxidation. Since RMR makes up the major proportion (60-70%) of total daily energy expenditure, any increase in RMR would have a big impact on your daily calorie output. Therefore, regular strenuous weight-training workouts are a very effective strategy for upping calorie burning and losing fat.
Losing fat has become an obsession with today's generation. However it is important to stay lean and fit and lose unnecessary fat in scientific manner. There have been reams of articles written on best ways of losing fat so much so that it has become an industry in itself. The purpose of this article is to inform about the best way of losing fat. The most common way adopted to lose fat is going on weight loss diet that restricts the intake of specific foods, or food in general, to reduce body weight. The strict regimen knocks pounds in few weeks. What works to reduce body weight for one person need not necessarily work for another, due to metabolic differences and lifestyle factors. Also, for various reasons 95 percent of all people find it very difficult to maintain significant weight loss over time.
Gaining more weight over time is more harmful to the overall health of the body. Another problem is people end up losing valuable muscle along with fat. This happens because they suddenly lowered the calories significantly and did not concentrate on eating the right balance of calories for correct fat loss.
It is important to prioritize and decide what the ultimate goal is? The answer is that the goal should be lifelong fitness regime and healthy body and not temporary quick fixes offered by diets. To inculcate fitness regime one may start by taking small steps. There are simple tips that can bring about fat loss without harming the system. Starters should include a thirty-minute walk to the normal daily routine and gradually build on it. Similarly they should not commit the mistake of going on diet suddenly. Instead starting with gradual changes in the eating habits can be more beneficial. For example order salad instead of fries with your burger. For starters, it is advisable to eat just 100 calories a day less than previous week's diet. Then add to those changes until they become part of their daily routine.
In the correct diet plan, protein, carbohydrates and fat ratios are important as they stabilize blood sugar levels, which in turn promote the flow of energy in body and fat loss. Physical exercise complements dieting regimen in securing effective weight loss and achieve a fitter and leaner body. For effective fat loss, it is important to start the day with a balanced breakfast that includes essential carbohydrates, protein, and a little fat. Breakfast breaks the "fast" from an overnight sleep and revs up the metabolism. Dependency on diet alone, especially if you are over 30, will result in deprivation as your metabolism slows down with age. The correct method is to pump up that metabolism with exercise so you can have an occasional treat without doing any harm. Aerobic exercise helps in maintaining good health especially the muscular strength of the heart. Brisk walking can also help to accomplish significant fat loss. Cardiovascular activity combined with weight training will result in much more effective fat loss.
Bio medical research in area of health has brought new insights into drawbacks of fat loss tactics. Research reflects while concentrating on fat loss one must avoid significant loss of most powerful "fitness hormone" from body i.e. growth hormone, or HGH. In order to increase HGH along with fat loss one must emphasize on anaerobic sprint workouts or include activities like swimming, power walking, running and cycling in lifestyle. This will result in fat loss without actual loss of HGH and will make body fitter.
It is imperative to regularly monitor body weight to avoid weight regain. Similarly it is necessary to maintain and rather increase the water intake. From the flashpoint of water intake and fat loss, one should be in a position where the liver is converting stored fat to energy to boost the body metabolism. Another of liver's function is managing the slack for the kidneys, which require great intakes of water to work properly. If the kidneys are water-deprived, then liver is overburdened and has to do the work of the kidneys. The liver then is unable to metabolize fat as quickly and store up fat in the body. That's why increased water intake helps to reduce fat.
It is important to maintain discipline. Keep up the work and make it a lifestyle habit. This is the best way to a leaner and fitter body.
Fat Reducing Food
You may have good muscle size but your muscles won't look very impressive if they are hidden under a thick layer of fat. Developing well-defined muscles requires paying as much attention to your fat burning food and diet as to your fat burning training program. No amount of training in the gym will give you a rippling six-pack unless you combine it with the right sort of fat burning eating program. That does not mean 'dieting' though. The term 'dieting' is often laden with negative advice and creates a negative mind-set, setting you up for failure rather than success. Use the nutritional advice on the basis of your eating plan. In addition, through this article we will help you decide on your body-fat goal and make a plan of action to achieve it. This article gives you a clear fat-burning strategy to shedding body fat without losing muscle. To help you devise your fat-burning eating plan, we also provide step by-step guidance - based on cutting-edge science - to calculate your calorie, carbohydrate, protein and fat requirements. Finally, we will provide you three nutritionally balanced fat burning eating plans that you can use as the basis for your personal fat burning diet plan.
What is my optimal body-fat percentage
It is impossible to set an optimal body-fat percentage that applies to everyone. The body-fat level that your body comfortably reaches without strict dieting is dependent on your genetic make-up as well as your diet and activity. Your natural body type dictates to some extent how much fat you carry and how readily you store it. For example, if you are an ectomorph (narrow frame, long limbs) or mesomorph (athletic frame, well muscled), you are naturally lean and will be able to achieve a lower body-fat percentage than an endomorph (stocky frame, rounded build) that stores fat easily. But, whatever your natural body type is, you can still achieve a lower body-fat level and more defined physique through consistent hard training and healthy eating. The important point is to decide on a level that is realistic for your build and shape.
How low can I go?
Healthy ranges for the general population are 18%-25% for women and 13%-18% for men. But if you are a strength trainer or bodybuilder, you may desire lower levels. Between 10 and 20% for women and between 6 and 15% for men are common among well-trained athletes - levels that are generally associated with peak performance - but these percentages should be regarded with some caution. If you try to attain a low body-fat percentage that is unnatural for your genetic make-up, you may encounter problems.
For women, a body-fat percentage that is under their individual threshold for menstruation (14-20%) can be risky. Below this, a deficiency of estrogen and progesterone similar to those levels experienced during and after the menopause can result in amenorrhoea (cessation of menstruation). This can lead to infertility, a loss of bone density, stress fractures and premature osteoporosis. Most experts therefore recommend a lower limit of 14% body fat for women.
If a man's body-fat percentage dips too low, there are health risks too. Studies have shown that when men reach a body-fat level of 4-6%, their bodies start to feed on muscle tissue as asource of energy and to allow them to maintain their fat stores at a minimal level. It is definitely unwise, if not impossible, to reduce your body fat below this level. Other studies have found that testosterone levels plummet below 5% body fat, causing reduced sexual drive and fertility!
How to design your Reducing food plan
The following steps show you how to calculate your calorie, carbohydrate, protein and fat needs to lose body fat.
Step 1: Estimate your calorie needs
1. Estimate your resting metabolic rate (RMR) using the appropriate equation in the table below. This is the number of calories you burn at rest over 24 hours maintaining essential functions such as respiration, digestion and brain function.
Example: For a 28-year-old 70 kg man
RMR = (70 x 15.3) + 679 = 1750 kcal
Resting Metabolic rate in athletes(RMR)
Age (years)
Men
Women
10-18
(body weight in Kg x 17.5)+651
(body weight in Kg x 12.2)+746
19-30
(body weight in Kg x 15.3)+679
(body weight in Kg x 14.7)+496
31-60
(body weight in Kg x 11.6)+879
(body weight in Kg x 8.7)+829
2. Calculate your daily energy expenditure (without exercise) by multiplying your RMR by one of the numbers below
if you are mostly sedentary (mostly seated or standing activities during the day): RMR x 1.4
if you are moderately active (regular brisk walking or equivalent during the day): RMR x 1.7
If you are very active (generally physically active during the day): RMR x 2.0
Example:For a 28-year-old 70 kg man who is mostly sedentary:Daily energy needs (without exercise) = 1750 x 1.4 = 2450 kcal
3. To lose body fat, reduce your maintenance intake by 15%. Simply multiply the figure from 1. by 85%.
Example:For a 28-year-old 80 kg man, mostly sedentary, who spends 3 hours/week weight training and 1 hour / week running:
RMR = (80 x 15.3) + 679 = 1903 kcal
Daily energy needs (without exercise) = 1903 x 1.4 = 2664 kcal
No. of calories burned during exercise per week = (3 x 492) + 840 = 2316 kcal
Daily energy needs (with exercise) for weight maintenance= 2664 + (2316/7)= 2995 kcal
Daily energy needs to lose fat = 2995 x 0.85 = 2546 kcal
Step 2: Calculate your carbohydrate needs
For moderate-intensity training lasting up to one hour, you should aim to consume 4-5 g carbohydrate/kg body weight/day.
Example:For a 28-year-old 80 kg man, mostly sedentary, who spends 3 hours/week weight training and 1 hour / week running:
Carbohydrate needs = (4 x 80)-(5 x 80) = 320-400 g/day
Average = 360 g/ day
Step 3: Calculate your protein intake
The protein requirement for strength training during weight loss is 1.8-2.0 g/kg body weight/ day.
Example:For a 28-year-old 80 kg man, mostly sedentary, who spends 3 hours/week weight training and 1 hour / week running:
Protein needs = 2.0 x 80 = 160 g/ day
Kcal per gram
To calculate carbohydrate calories, multiply g carbohydrate by 4:1 g carbohydrate yields 4 Kcal
To calculate protein calories, multiply g protein by 4:1 g protein yields 4 Kcal
To calculate fat g, divide fat calories by 9:1 g fat yields 9 Kcal
Step 4: Calculate your fat needs
Fat should contribute 15-20% of your calorie intake. In effect, your fat calories are the balance remaining after you have subtracted your carbohydrate and protein calories from your total calorie intake.
Example:For a 28-year-old 80 kg man, mostly sedentary, who spends 3 hours/week weight training and 1 hour / week running:
Carbohydrate calories:= 360 x 4 = 1440 kcal = 160 x 4 = 640 kcal
Fat calories = (total calories) - (calories from carbohydrate and protein)= 2546 - 1440 - 640 = 466 kcal= 466/9= 52 g
Fat Reducing Diet providing 1750 Kcal
Meal
Food
1
60 gm Porridge oats300 ml skimmed milk1 tsp (30g) raisins
2
1 portion of fruit
3
1 medium (225 g) baked potato1 tsp (5 g) olive oil spread1 small tin (100 g) tuna (in water / brine)
4
1/2 carton (150 g) fruit yogurt
5 (post - workout)
1 standard serving (35 g) meal replacement shake
6
1 turkey breast (150 g), grilled or baked4 tsp (180 g cooked weight) brown rice2 portions (200 g) vegetables or salad
Analysis
Total:1750 Kcal272 g carbohydrate (58%)121 g protein (27%)28 g fat (15%)
Fat Reducing Diet providing 2000 Kcal
Meal
Food
1
1 large bowl (85 g) whole grain cereal (e.g. muesli, bran flakes)300 ml skimmed milk1 portion of fruit
2
1 protein/energy bar (35 g)
3
2 small rolls (90 g)2 tsp (10 g) olive oil spread4 slices (70 g) cooked chicken
4
1/2 carton ( 150 g) fruit yogurt
5 (post - workout)
1 standard serving (35 g) meal replacement shake
6
1 portion (175 g) cod/plaice/haddock, grilled or baked1 medium (250 g) baked potato2 tsp (10 g) olive oil spread2 portions (200 g) vegetables or salad1 tbsp (11 g) oil/vinegar dressing
Analysis
Total:2000 Kcal290 g carbohydrate (57%)136 g protein (27%)31 g fat (16%)
Fat Reducing Diet providing 2500 Kcal
Meal
Food
1
2 slices (80 g) whole grain toast2 tsp (10g) olive oil spread2 poached eggs
2
2 portions of fruit1 carton (150 g) yogurt
3
1 medium (300 g) baked potato1 small (100 g) turkey breastSalad1 tbsp (11 g) oil/vinegar dressing1 portion of fruit
4
1 protein or energy bat (70 g)
5 (post-workout)
1 standard serving (70 g) meal replacement shake
6
6 tbsp (450 g cooked weight) pasta1 small portion (85 g) salmon3 tbsp (90 g) white sauceBroccoli1 portion (100 g) vegetables or salad
Analysis
Total:344 g carbohydrate (54 %)160 g protein ( 26 %)57 g fat (20%)
Learn how to burn fat and stay fit and healthy.
Whether you were once at your ideal weight and have recently become fat, or have been overweight all your adult life, you have now come to the right site and you will now burn the extra fat that has accumulated in your body.
Although burning fat can be an extremely difficult and often a frustrating experience, especially if you are impatient about seeing results, but by sticking to your fat burning exercise plan, eating properly, and employing a few of the fat burning tricks, you'll begin to notice the extra pounds slowly melting away. Some of these tricks may sound a little strange too but nobody has to know.
Fat burning food and exercise go hand in hand. Paying attention to your fat burning food and diet is as much essential as your fat burning exercise program or workout. Because if you don’t eat right then - you may be having good muscles but they may be hidden under thick layer of fat, so what's the use of these muscles? So you must always eat right and especially when you are on a fat burning campaign.
fat reducing food plan
How much and how often should I perform cardiovascular exercises for fat Reducing?
For cardiovascular fitness, the Health Education Authority recommends 20 minutes of high- repeated three times a week. As very wellconditioned athletes can only manage this level of training, an alternative recommendation of 30 minutes of moderate intensity activity repeated five times a week would be suitable for beginners and intermediate fitness participants. Both and in the fat burning workouts section involve a high level of intensity for 20 minutes, while is a low-intensity workout suitable for beginners, in which cardio is maintained for a minimum of 30 minutes.
Should I use High or Low-Intensity Cardio Exercise for Fat Reducing?
Whether you choose a high or low-intensity cardio program for fat burning depends on your goals, fitness level and time available. Both types will develop cardiovascular fitness and bum fat but high-intensity cardio (over 70% of your V02 max) is more effective. If time is a premium, shorter periods of high-intensity cardio will give you the same results in terms of fat loss as longer periods of low-intensity cardio.
Is Low-Intensity Cardio Exercise best for Fat Reducing?
It's been a long-held belief that low-intensity cardio is the best way to burn fat. While this may be appropriate for beginners and is certainly more attractive for many casual exercisers, serious fitness trainers and athletes will reap greater benefits from training at a higher intensity. In fact, it is a myth that training in the so-called 'fat-burning zone' (around 60-70% MHR) is optimal for fat burning.
The theory about the fat-burning zone came from a study that showed that low intensity exercise burns a greater percentage of calories from fat than from carbohydrate. When high-intensity exercise is practiced, the percentage of fuel from carbohydrate is increased. However, the amount of fat burned is greater than or equal to that burned during low-intensity exercise. When it comes to fat loss it is not the proportion of each fuel metabolized but the total calorie expenditure that is most important. For the same workout time, you will burn more calories and more fat with high-intensity cardio. For example, walking (low-intensity cardio) for 60 minutes will burn about 270 kcal, of which approximately 60% (160 kcal) come from fat, while jogging (high-intensity cardio) for 60 minutes will burn about 680 kcal, of which approximately 40% (270 kcal) come from fat. Thus, the higher intensity exercise results in a greater fat loss over the same workout time.
Exactly how does Cardio Exercise reduce your Fat Stores?
Regular cardio training enhances the body's ability to burn fat for energy both at rest and during activity. Not only do you burn extra fat calories during aerobic exercise but also regular training has a long-term effect on your body's metabolism.
For example, regular cardio training increases the body's production of the enzyme lipoprotein lipase, which breaks down fat into its component fatty acids. These fatty acids are released into the bloodstream and transported to other tissues such as muscle where they are taken up by the cells, transferred into the mitochondria and broken down to release energy. Thus, cardio training increases the body's ability to break down fat. The more aerobically fit you are, the greater the percentage of fat you burn at any given exercise intensity. Just as you can train your muscles to become stronger and bigger, so you can train your aerobic system to burn fat more efficiently. Including aerobic training in your strength-training program will therefore help you to achieve and maintain a lower body fat percentage and better muscle definition.
However, the benefits of high-intensity training don't end with your workout. Following exercise, your metabolic rate remains elevated above resting levels for some time as your body replenishes its energy systems. This 'excess post-exercise oxygen consumption' (EPOC) is fueled almost entirely by fat. Following low-intensity training, the EPOC is very small. On the other hand, the EPOC following high-intensity training may be quite large. Also, high intensity cardio can lead to a significant increase in the resting metabolic rate (RMR), when performed at least three times a week. That means you continue burning more calories throughout the day, even when you are at rest.
What is the Best Fat Reducing Exercise?
While all forms of aerobic activity burn fat, the best method for burning fat - and simultaneously increasing cardiovascular fitness - is high-intensity interval training. Performing a series of intervals at 80-90% MHR (maximum heart rate), or an RPE (Rating of perceived exertion) of 8-9 (very hard), as opposed to maintaining a steady intensity, burns up to 50% fatter than low-intensity exercise. But before you rush into it, you must be aware that this type of training is only suitable for very well conditioned athletes and should not be attempted by beginners.
Once you have built up to it, high-intensity interval training is a very effective way of improving your body composition. Not only does it burn more calories during your workout compared with low-intensity training, it produces the greatest EPOC (excess post-exercise oxygen consumption) and speeds up your metabolic rate for some time after your workout.
Interval training can easily be applied to any mode of exercise - e.g. running, cycling, stationary bike, stepping machine or any other cardio machine. During the interval phases, you increase either your speed or the resistance of the machine (e.g. the incline of a treadmill or the 'level' setting on a stationary bike) in order to reach the required RPE (rating of perceived exertion) level of 8-9 or 80-90% MHR (maximum heart rate). This is maintained for 15 seconds-3 minutes, depending on the intensity, followed by a recovery period at an RPE of 4 (somewhat hard) or 60% MHR for 30 seconds to 3 minutes.
Is it Possible to do too much Cardio Exercise?
More isn't always better, as excessive cardio can result in muscle breakdown and a loss of muscle size and strength. During cardio training, small amounts of protein can be used for energy, although the misconception that it significantly depletes muscle mass relates more directly to poor dietary habits.
The biggest problem is the combination of dieting - or an inadequate calorie intake - and excessive cardio. Dieters who go overboard with cardio training don't realize that a large proportion of their weight loss may be due to muscle loss. When the body doesn't get enough calories it draws upon its reserves, mainly in the form of fat but also from protein, which is found in muscle. Too much cardio takes calories away from muscle growth and you can end up literally cannibalizing your own muscle tissue to help your body meet its energy needs. That's the last thing a strength trainer wants.
For this reason cardio should be done in moderation. As we have seen, moderate amounts of cardio will help you lose fat, and give you numerous cardiovascular health benefits.
The Downside of Running
Long-distance running can result in a loss of muscle tissue. This is induced by the release of the catabolic hormone cortisol (released during all types of high-intensity activity), which outstrips the production of anabolic hormones such as testosterone. Under these conditions there is a net catabolism or breakdown of muscle tissue. One study measured a decrease in the size of FTI fibers following a three month period of aerobic training on a treadmill. This may help explain the low muscle mass of many endurance runners.
When is the Best Time for Cardio Exercise?
This depends on your individual lifestyle. Choose a time of day that fits in well with your daily schedule; that way you will be less likely to miss a workout.
If fat burning is your main goal, the best time to do your cardio workout is first thing in the morning. There is evidence that, when performed on an empty stomach, cardio enhances fat burning during and after your workout. According to research from the Human Performance Laboratory at the University of Texas at Austin, fat burning is suppressed when carbohydrates are eaten during the six hours before exercise. This is due to the rise in insulin levels in the blood (caused by carbohydrates), which suppresses the breakdown of fat stores in adipose tissue and reduces the release of fatty acids into the bloodstream. Thus, fatty acids are less readily available as a fuel for the exercising muscles, an effect that can last for several hours after eating carbohydrates. Doing your cardio exercise after a period of fasting (e.g. first thing in the morning), when blood insulin levels are relatively low, will optimize the rate of fat breakdown and fat burning, and would be a more effective fat-burning strategy than doing your cardio exercise later in the day after you have eaten a few meals. However, it is more important that you fit your cardio exercise comfortably into your daily schedule than risk omitting it if you are unable to fit it in the morning.
Research suggests that it may be better to perform your cardio and strength training as separate sessions to minimize catabolism (the breakdown of lean mass). But if you prefer to do both in one session, complete your weight-training workout first when glycogen stores are high. Performing cardio prior to your strength-training workout may be counterproductive, resulting in reduced strength and early fatigue due to muscle glycogen depletion.
Weight Training Burns Fat too
It's not only cardio that burns body fat weight training will also help you get lean. Researchers at Colorado State University measured the RMR (resting metabolic rate) of volunteers following an hour's strenuous weight training and discovered that their RMRs remained significantly elevated for three hours after the workout. Even after 16 hours the RMR remained a little higher than normal, as did the rate of fat oxidation. Since RMR makes up the major proportion (60-70%) of total daily energy expenditure, any increase in RMR would have a big impact on your daily calorie output. Therefore, regular strenuous weight-training workouts are a very effective strategy for upping calorie burning and losing fat.
Losing fat has become an obsession with today's generation. However it is important to stay lean and fit and lose unnecessary fat in scientific manner. There have been reams of articles written on best ways of losing fat so much so that it has become an industry in itself. The purpose of this article is to inform about the best way of losing fat. The most common way adopted to lose fat is going on weight loss diet that restricts the intake of specific foods, or food in general, to reduce body weight. The strict regimen knocks pounds in few weeks. What works to reduce body weight for one person need not necessarily work for another, due to metabolic differences and lifestyle factors. Also, for various reasons 95 percent of all people find it very difficult to maintain significant weight loss over time.
Gaining more weight over time is more harmful to the overall health of the body. Another problem is people end up losing valuable muscle along with fat. This happens because they suddenly lowered the calories significantly and did not concentrate on eating the right balance of calories for correct fat loss.
It is important to prioritize and decide what the ultimate goal is? The answer is that the goal should be lifelong fitness regime and healthy body and not temporary quick fixes offered by diets. To inculcate fitness regime one may start by taking small steps. There are simple tips that can bring about fat loss without harming the system. Starters should include a thirty-minute walk to the normal daily routine and gradually build on it. Similarly they should not commit the mistake of going on diet suddenly. Instead starting with gradual changes in the eating habits can be more beneficial. For example order salad instead of fries with your burger. For starters, it is advisable to eat just 100 calories a day less than previous week's diet. Then add to those changes until they become part of their daily routine.
In the correct diet plan, protein, carbohydrates and fat ratios are important as they stabilize blood sugar levels, which in turn promote the flow of energy in body and fat loss. Physical exercise complements dieting regimen in securing effective weight loss and achieve a fitter and leaner body. For effective fat loss, it is important to start the day with a balanced breakfast that includes essential carbohydrates, protein, and a little fat. Breakfast breaks the "fast" from an overnight sleep and revs up the metabolism. Dependency on diet alone, especially if you are over 30, will result in deprivation as your metabolism slows down with age. The correct method is to pump up that metabolism with exercise so you can have an occasional treat without doing any harm. Aerobic exercise helps in maintaining good health especially the muscular strength of the heart. Brisk walking can also help to accomplish significant fat loss. Cardiovascular activity combined with weight training will result in much more effective fat loss.
Bio medical research in area of health has brought new insights into drawbacks of fat loss tactics. Research reflects while concentrating on fat loss one must avoid significant loss of most powerful "fitness hormone" from body i.e. growth hormone, or HGH. In order to increase HGH along with fat loss one must emphasize on anaerobic sprint workouts or include activities like swimming, power walking, running and cycling in lifestyle. This will result in fat loss without actual loss of HGH and will make body fitter.
It is imperative to regularly monitor body weight to avoid weight regain. Similarly it is necessary to maintain and rather increase the water intake. From the flashpoint of water intake and fat loss, one should be in a position where the liver is converting stored fat to energy to boost the body metabolism. Another of liver's function is managing the slack for the kidneys, which require great intakes of water to work properly. If the kidneys are water-deprived, then liver is overburdened and has to do the work of the kidneys. The liver then is unable to metabolize fat as quickly and store up fat in the body. That's why increased water intake helps to reduce fat.
It is important to maintain discipline. Keep up the work and make it a lifestyle habit. This is the best way to a leaner and fitter body.
Fat Reducing Food
You may have good muscle size but your muscles won't look very impressive if they are hidden under a thick layer of fat. Developing well-defined muscles requires paying as much attention to your fat burning food and diet as to your fat burning training program. No amount of training in the gym will give you a rippling six-pack unless you combine it with the right sort of fat burning eating program. That does not mean 'dieting' though. The term 'dieting' is often laden with negative advice and creates a negative mind-set, setting you up for failure rather than success. Use the nutritional advice on the basis of your eating plan. In addition, through this article we will help you decide on your body-fat goal and make a plan of action to achieve it. This article gives you a clear fat-burning strategy to shedding body fat without losing muscle. To help you devise your fat-burning eating plan, we also provide step by-step guidance - based on cutting-edge science - to calculate your calorie, carbohydrate, protein and fat requirements. Finally, we will provide you three nutritionally balanced fat burning eating plans that you can use as the basis for your personal fat burning diet plan.
What is my optimal body-fat percentage
It is impossible to set an optimal body-fat percentage that applies to everyone. The body-fat level that your body comfortably reaches without strict dieting is dependent on your genetic make-up as well as your diet and activity. Your natural body type dictates to some extent how much fat you carry and how readily you store it. For example, if you are an ectomorph (narrow frame, long limbs) or mesomorph (athletic frame, well muscled), you are naturally lean and will be able to achieve a lower body-fat percentage than an endomorph (stocky frame, rounded build) that stores fat easily. But, whatever your natural body type is, you can still achieve a lower body-fat level and more defined physique through consistent hard training and healthy eating. The important point is to decide on a level that is realistic for your build and shape.
How low can I go?
Healthy ranges for the general population are 18%-25% for women and 13%-18% for men. But if you are a strength trainer or bodybuilder, you may desire lower levels. Between 10 and 20% for women and between 6 and 15% for men are common among well-trained athletes - levels that are generally associated with peak performance - but these percentages should be regarded with some caution. If you try to attain a low body-fat percentage that is unnatural for your genetic make-up, you may encounter problems.
For women, a body-fat percentage that is under their individual threshold for menstruation (14-20%) can be risky. Below this, a deficiency of estrogen and progesterone similar to those levels experienced during and after the menopause can result in amenorrhoea (cessation of menstruation). This can lead to infertility, a loss of bone density, stress fractures and premature osteoporosis. Most experts therefore recommend a lower limit of 14% body fat for women.
If a man's body-fat percentage dips too low, there are health risks too. Studies have shown that when men reach a body-fat level of 4-6%, their bodies start to feed on muscle tissue as asource of energy and to allow them to maintain their fat stores at a minimal level. It is definitely unwise, if not impossible, to reduce your body fat below this level. Other studies have found that testosterone levels plummet below 5% body fat, causing reduced sexual drive and fertility!
How to design your Reducing food plan
The following steps show you how to calculate your calorie, carbohydrate, protein and fat needs to lose body fat.
Step 1: Estimate your calorie needs
1. Estimate your resting metabolic rate (RMR) using the appropriate equation in the table below. This is the number of calories you burn at rest over 24 hours maintaining essential functions such as respiration, digestion and brain function.
Example: For a 28-year-old 70 kg man
RMR = (70 x 15.3) + 679 = 1750 kcal
Resting Metabolic rate in athletes(RMR)
Age (years)
Men
Women
10-18
(body weight in Kg x 17.5)+651
(body weight in Kg x 12.2)+746
19-30
(body weight in Kg x 15.3)+679
(body weight in Kg x 14.7)+496
31-60
(body weight in Kg x 11.6)+879
(body weight in Kg x 8.7)+829
2. Calculate your daily energy expenditure (without exercise) by multiplying your RMR by one of the numbers below
if you are mostly sedentary (mostly seated or standing activities during the day): RMR x 1.4
if you are moderately active (regular brisk walking or equivalent during the day): RMR x 1.7
If you are very active (generally physically active during the day): RMR x 2.0
Example:For a 28-year-old 70 kg man who is mostly sedentary:Daily energy needs (without exercise) = 1750 x 1.4 = 2450 kcal
3. To lose body fat, reduce your maintenance intake by 15%. Simply multiply the figure from 1. by 85%.
Example:For a 28-year-old 80 kg man, mostly sedentary, who spends 3 hours/week weight training and 1 hour / week running:
RMR = (80 x 15.3) + 679 = 1903 kcal
Daily energy needs (without exercise) = 1903 x 1.4 = 2664 kcal
No. of calories burned during exercise per week = (3 x 492) + 840 = 2316 kcal
Daily energy needs (with exercise) for weight maintenance= 2664 + (2316/7)= 2995 kcal
Daily energy needs to lose fat = 2995 x 0.85 = 2546 kcal
Step 2: Calculate your carbohydrate needs
For moderate-intensity training lasting up to one hour, you should aim to consume 4-5 g carbohydrate/kg body weight/day.
Example:For a 28-year-old 80 kg man, mostly sedentary, who spends 3 hours/week weight training and 1 hour / week running:
Carbohydrate needs = (4 x 80)-(5 x 80) = 320-400 g/day
Average = 360 g/ day
Step 3: Calculate your protein intake
The protein requirement for strength training during weight loss is 1.8-2.0 g/kg body weight/ day.
Example:For a 28-year-old 80 kg man, mostly sedentary, who spends 3 hours/week weight training and 1 hour / week running:
Protein needs = 2.0 x 80 = 160 g/ day
Kcal per gram
To calculate carbohydrate calories, multiply g carbohydrate by 4:1 g carbohydrate yields 4 Kcal
To calculate protein calories, multiply g protein by 4:1 g protein yields 4 Kcal
To calculate fat g, divide fat calories by 9:1 g fat yields 9 Kcal
Step 4: Calculate your fat needs
Fat should contribute 15-20% of your calorie intake. In effect, your fat calories are the balance remaining after you have subtracted your carbohydrate and protein calories from your total calorie intake.
Example:For a 28-year-old 80 kg man, mostly sedentary, who spends 3 hours/week weight training and 1 hour / week running:
Carbohydrate calories:= 360 x 4 = 1440 kcal = 160 x 4 = 640 kcal
Fat calories = (total calories) - (calories from carbohydrate and protein)= 2546 - 1440 - 640 = 466 kcal= 466/9= 52 g
Fat Reducing Diet providing 1750 Kcal
Meal
Food
1
60 gm Porridge oats300 ml skimmed milk1 tsp (30g) raisins
2
1 portion of fruit
3
1 medium (225 g) baked potato1 tsp (5 g) olive oil spread1 small tin (100 g) tuna (in water / brine)
4
1/2 carton (150 g) fruit yogurt
5 (post - workout)
1 standard serving (35 g) meal replacement shake
6
1 turkey breast (150 g), grilled or baked4 tsp (180 g cooked weight) brown rice2 portions (200 g) vegetables or salad
Analysis
Total:1750 Kcal272 g carbohydrate (58%)121 g protein (27%)28 g fat (15%)
Fat Reducing Diet providing 2000 Kcal
Meal
Food
1
1 large bowl (85 g) whole grain cereal (e.g. muesli, bran flakes)300 ml skimmed milk1 portion of fruit
2
1 protein/energy bar (35 g)
3
2 small rolls (90 g)2 tsp (10 g) olive oil spread4 slices (70 g) cooked chicken
4
1/2 carton ( 150 g) fruit yogurt
5 (post - workout)
1 standard serving (35 g) meal replacement shake
6
1 portion (175 g) cod/plaice/haddock, grilled or baked1 medium (250 g) baked potato2 tsp (10 g) olive oil spread2 portions (200 g) vegetables or salad1 tbsp (11 g) oil/vinegar dressing
Analysis
Total:2000 Kcal290 g carbohydrate (57%)136 g protein (27%)31 g fat (16%)
Fat Reducing Diet providing 2500 Kcal
Meal
Food
1
2 slices (80 g) whole grain toast2 tsp (10g) olive oil spread2 poached eggs
2
2 portions of fruit1 carton (150 g) yogurt
3
1 medium (300 g) baked potato1 small (100 g) turkey breastSalad1 tbsp (11 g) oil/vinegar dressing1 portion of fruit
4
1 protein or energy bat (70 g)
5 (post-workout)
1 standard serving (70 g) meal replacement shake
6
6 tbsp (450 g cooked weight) pasta1 small portion (85 g) salmon3 tbsp (90 g) white sauceBroccoli1 portion (100 g) vegetables or salad
Analysis
Total:344 g carbohydrate (54 %)160 g protein ( 26 %)57 g fat (20%)
Learn how to burn fat and stay fit and healthy.
Whether you were once at your ideal weight and have recently become fat, or have been overweight all your adult life, you have now come to the right site and you will now burn the extra fat that has accumulated in your body.
Although burning fat can be an extremely difficult and often a frustrating experience, especially if you are impatient about seeing results, but by sticking to your fat burning exercise plan, eating properly, and employing a few of the fat burning tricks, you'll begin to notice the extra pounds slowly melting away. Some of these tricks may sound a little strange too but nobody has to know.
Fat burning food and exercise go hand in hand. Paying attention to your fat burning food and diet is as much essential as your fat burning exercise program or workout. Because if you don’t eat right then - you may be having good muscles but they may be hidden under thick layer of fat, so what's the use of these muscles? So you must always eat right and especially when you are on a fat burning campaign.
For cardiovascular fitness, the Health Education Authority recommends 20 minutes of high- repeated three times a week. As very wellconditioned athletes can only manage this level of training, an alternative recommendation of 30 minutes of moderate intensity activity repeated five times a week would be suitable for beginners and intermediate fitness participants. Both and in the fat burning workouts section involve a high level of intensity for 20 minutes, while is a low-intensity workout suitable for beginners, in which cardio is maintained for a minimum of 30 minutes.
Should I use High or Low-Intensity Cardio Exercise for Fat Reducing?
Whether you choose a high or low-intensity cardio program for fat burning depends on your goals, fitness level and time available. Both types will develop cardiovascular fitness and bum fat but high-intensity cardio (over 70% of your V02 max) is more effective. If time is a premium, shorter periods of high-intensity cardio will give you the same results in terms of fat loss as longer periods of low-intensity cardio.
Is Low-Intensity Cardio Exercise best for Fat Reducing?
It's been a long-held belief that low-intensity cardio is the best way to burn fat. While this may be appropriate for beginners and is certainly more attractive for many casual exercisers, serious fitness trainers and athletes will reap greater benefits from training at a higher intensity. In fact, it is a myth that training in the so-called 'fat-burning zone' (around 60-70% MHR) is optimal for fat burning.
The theory about the fat-burning zone came from a study that showed that low intensity exercise burns a greater percentage of calories from fat than from carbohydrate. When high-intensity exercise is practiced, the percentage of fuel from carbohydrate is increased. However, the amount of fat burned is greater than or equal to that burned during low-intensity exercise. When it comes to fat loss it is not the proportion of each fuel metabolized but the total calorie expenditure that is most important. For the same workout time, you will burn more calories and more fat with high-intensity cardio. For example, walking (low-intensity cardio) for 60 minutes will burn about 270 kcal, of which approximately 60% (160 kcal) come from fat, while jogging (high-intensity cardio) for 60 minutes will burn about 680 kcal, of which approximately 40% (270 kcal) come from fat. Thus, the higher intensity exercise results in a greater fat loss over the same workout time.
Exactly how does Cardio Exercise reduce your Fat Stores?
Regular cardio training enhances the body's ability to burn fat for energy both at rest and during activity. Not only do you burn extra fat calories during aerobic exercise but also regular training has a long-term effect on your body's metabolism.
For example, regular cardio training increases the body's production of the enzyme lipoprotein lipase, which breaks down fat into its component fatty acids. These fatty acids are released into the bloodstream and transported to other tissues such as muscle where they are taken up by the cells, transferred into the mitochondria and broken down to release energy. Thus, cardio training increases the body's ability to break down fat. The more aerobically fit you are, the greater the percentage of fat you burn at any given exercise intensity. Just as you can train your muscles to become stronger and bigger, so you can train your aerobic system to burn fat more efficiently. Including aerobic training in your strength-training program will therefore help you to achieve and maintain a lower body fat percentage and better muscle definition.
However, the benefits of high-intensity training don't end with your workout. Following exercise, your metabolic rate remains elevated above resting levels for some time as your body replenishes its energy systems. This 'excess post-exercise oxygen consumption' (EPOC) is fueled almost entirely by fat. Following low-intensity training, the EPOC is very small. On the other hand, the EPOC following high-intensity training may be quite large. Also, high intensity cardio can lead to a significant increase in the resting metabolic rate (RMR), when performed at least three times a week. That means you continue burning more calories throughout the day, even when you are at rest.
What is the Best Fat Reducing Exercise?
While all forms of aerobic activity burn fat, the best method for burning fat - and simultaneously increasing cardiovascular fitness - is high-intensity interval training. Performing a series of intervals at 80-90% MHR (maximum heart rate), or an RPE (Rating of perceived exertion) of 8-9 (very hard), as opposed to maintaining a steady intensity, burns up to 50% fatter than low-intensity exercise. But before you rush into it, you must be aware that this type of training is only suitable for very well conditioned athletes and should not be attempted by beginners.
Once you have built up to it, high-intensity interval training is a very effective way of improving your body composition. Not only does it burn more calories during your workout compared with low-intensity training, it produces the greatest EPOC (excess post-exercise oxygen consumption) and speeds up your metabolic rate for some time after your workout.
Interval training can easily be applied to any mode of exercise - e.g. running, cycling, stationary bike, stepping machine or any other cardio machine. During the interval phases, you increase either your speed or the resistance of the machine (e.g. the incline of a treadmill or the 'level' setting on a stationary bike) in order to reach the required RPE (rating of perceived exertion) level of 8-9 or 80-90% MHR (maximum heart rate). This is maintained for 15 seconds-3 minutes, depending on the intensity, followed by a recovery period at an RPE of 4 (somewhat hard) or 60% MHR for 30 seconds to 3 minutes.
Is it Possible to do too much Cardio Exercise?
More isn't always better, as excessive cardio can result in muscle breakdown and a loss of muscle size and strength. During cardio training, small amounts of protein can be used for energy, although the misconception that it significantly depletes muscle mass relates more directly to poor dietary habits.
The biggest problem is the combination of dieting - or an inadequate calorie intake - and excessive cardio. Dieters who go overboard with cardio training don't realize that a large proportion of their weight loss may be due to muscle loss. When the body doesn't get enough calories it draws upon its reserves, mainly in the form of fat but also from protein, which is found in muscle. Too much cardio takes calories away from muscle growth and you can end up literally cannibalizing your own muscle tissue to help your body meet its energy needs. That's the last thing a strength trainer wants.
For this reason cardio should be done in moderation. As we have seen, moderate amounts of cardio will help you lose fat, and give you numerous cardiovascular health benefits.
The Downside of Running
Long-distance running can result in a loss of muscle tissue. This is induced by the release of the catabolic hormone cortisol (released during all types of high-intensity activity), which outstrips the production of anabolic hormones such as testosterone. Under these conditions there is a net catabolism or breakdown of muscle tissue. One study measured a decrease in the size of FTI fibers following a three month period of aerobic training on a treadmill. This may help explain the low muscle mass of many endurance runners.
When is the Best Time for Cardio Exercise?
This depends on your individual lifestyle. Choose a time of day that fits in well with your daily schedule; that way you will be less likely to miss a workout.
If fat burning is your main goal, the best time to do your cardio workout is first thing in the morning. There is evidence that, when performed on an empty stomach, cardio enhances fat burning during and after your workout. According to research from the Human Performance Laboratory at the University of Texas at Austin, fat burning is suppressed when carbohydrates are eaten during the six hours before exercise. This is due to the rise in insulin levels in the blood (caused by carbohydrates), which suppresses the breakdown of fat stores in adipose tissue and reduces the release of fatty acids into the bloodstream. Thus, fatty acids are less readily available as a fuel for the exercising muscles, an effect that can last for several hours after eating carbohydrates. Doing your cardio exercise after a period of fasting (e.g. first thing in the morning), when blood insulin levels are relatively low, will optimize the rate of fat breakdown and fat burning, and would be a more effective fat-burning strategy than doing your cardio exercise later in the day after you have eaten a few meals. However, it is more important that you fit your cardio exercise comfortably into your daily schedule than risk omitting it if you are unable to fit it in the morning.
Research suggests that it may be better to perform your cardio and strength training as separate sessions to minimize catabolism (the breakdown of lean mass). But if you prefer to do both in one session, complete your weight-training workout first when glycogen stores are high. Performing cardio prior to your strength-training workout may be counterproductive, resulting in reduced strength and early fatigue due to muscle glycogen depletion.
Weight Training Burns Fat too
It's not only cardio that burns body fat weight training will also help you get lean. Researchers at Colorado State University measured the RMR (resting metabolic rate) of volunteers following an hour's strenuous weight training and discovered that their RMRs remained significantly elevated for three hours after the workout. Even after 16 hours the RMR remained a little higher than normal, as did the rate of fat oxidation. Since RMR makes up the major proportion (60-70%) of total daily energy expenditure, any increase in RMR would have a big impact on your daily calorie output. Therefore, regular strenuous weight-training workouts are a very effective strategy for upping calorie burning and losing fat.
Losing fat has become an obsession with today's generation. However it is important to stay lean and fit and lose unnecessary fat in scientific manner. There have been reams of articles written on best ways of losing fat so much so that it has become an industry in itself. The purpose of this article is to inform about the best way of losing fat. The most common way adopted to lose fat is going on weight loss diet that restricts the intake of specific foods, or food in general, to reduce body weight. The strict regimen knocks pounds in few weeks. What works to reduce body weight for one person need not necessarily work for another, due to metabolic differences and lifestyle factors. Also, for various reasons 95 percent of all people find it very difficult to maintain significant weight loss over time.
Gaining more weight over time is more harmful to the overall health of the body. Another problem is people end up losing valuable muscle along with fat. This happens because they suddenly lowered the calories significantly and did not concentrate on eating the right balance of calories for correct fat loss.
It is important to prioritize and decide what the ultimate goal is? The answer is that the goal should be lifelong fitness regime and healthy body and not temporary quick fixes offered by diets. To inculcate fitness regime one may start by taking small steps. There are simple tips that can bring about fat loss without harming the system. Starters should include a thirty-minute walk to the normal daily routine and gradually build on it. Similarly they should not commit the mistake of going on diet suddenly. Instead starting with gradual changes in the eating habits can be more beneficial. For example order salad instead of fries with your burger. For starters, it is advisable to eat just 100 calories a day less than previous week's diet. Then add to those changes until they become part of their daily routine.
In the correct diet plan, protein, carbohydrates and fat ratios are important as they stabilize blood sugar levels, which in turn promote the flow of energy in body and fat loss. Physical exercise complements dieting regimen in securing effective weight loss and achieve a fitter and leaner body. For effective fat loss, it is important to start the day with a balanced breakfast that includes essential carbohydrates, protein, and a little fat. Breakfast breaks the "fast" from an overnight sleep and revs up the metabolism. Dependency on diet alone, especially if you are over 30, will result in deprivation as your metabolism slows down with age. The correct method is to pump up that metabolism with exercise so you can have an occasional treat without doing any harm. Aerobic exercise helps in maintaining good health especially the muscular strength of the heart. Brisk walking can also help to accomplish significant fat loss. Cardiovascular activity combined with weight training will result in much more effective fat loss.
Bio medical research in area of health has brought new insights into drawbacks of fat loss tactics. Research reflects while concentrating on fat loss one must avoid significant loss of most powerful "fitness hormone" from body i.e. growth hormone, or HGH. In order to increase HGH along with fat loss one must emphasize on anaerobic sprint workouts or include activities like swimming, power walking, running and cycling in lifestyle. This will result in fat loss without actual loss of HGH and will make body fitter.
It is imperative to regularly monitor body weight to avoid weight regain. Similarly it is necessary to maintain and rather increase the water intake. From the flashpoint of water intake and fat loss, one should be in a position where the liver is converting stored fat to energy to boost the body metabolism. Another of liver's function is managing the slack for the kidneys, which require great intakes of water to work properly. If the kidneys are water-deprived, then liver is overburdened and has to do the work of the kidneys. The liver then is unable to metabolize fat as quickly and store up fat in the body. That's why increased water intake helps to reduce fat.
It is important to maintain discipline. Keep up the work and make it a lifestyle habit. This is the best way to a leaner and fitter body.
Fat Reducing Food
You may have good muscle size but your muscles won't look very impressive if they are hidden under a thick layer of fat. Developing well-defined muscles requires paying as much attention to your fat burning food and diet as to your fat burning training program. No amount of training in the gym will give you a rippling six-pack unless you combine it with the right sort of fat burning eating program. That does not mean 'dieting' though. The term 'dieting' is often laden with negative advice and creates a negative mind-set, setting you up for failure rather than success. Use the nutritional advice on the basis of your eating plan. In addition, through this article we will help you decide on your body-fat goal and make a plan of action to achieve it. This article gives you a clear fat-burning strategy to shedding body fat without losing muscle. To help you devise your fat-burning eating plan, we also provide step by-step guidance - based on cutting-edge science - to calculate your calorie, carbohydrate, protein and fat requirements. Finally, we will provide you three nutritionally balanced fat burning eating plans that you can use as the basis for your personal fat burning diet plan.
What is my optimal body-fat percentage
It is impossible to set an optimal body-fat percentage that applies to everyone. The body-fat level that your body comfortably reaches without strict dieting is dependent on your genetic make-up as well as your diet and activity. Your natural body type dictates to some extent how much fat you carry and how readily you store it. For example, if you are an ectomorph (narrow frame, long limbs) or mesomorph (athletic frame, well muscled), you are naturally lean and will be able to achieve a lower body-fat percentage than an endomorph (stocky frame, rounded build) that stores fat easily. But, whatever your natural body type is, you can still achieve a lower body-fat level and more defined physique through consistent hard training and healthy eating. The important point is to decide on a level that is realistic for your build and shape.
How low can I go?
Healthy ranges for the general population are 18%-25% for women and 13%-18% for men. But if you are a strength trainer or bodybuilder, you may desire lower levels. Between 10 and 20% for women and between 6 and 15% for men are common among well-trained athletes - levels that are generally associated with peak performance - but these percentages should be regarded with some caution. If you try to attain a low body-fat percentage that is unnatural for your genetic make-up, you may encounter problems.
For women, a body-fat percentage that is under their individual threshold for menstruation (14-20%) can be risky. Below this, a deficiency of estrogen and progesterone similar to those levels experienced during and after the menopause can result in amenorrhoea (cessation of menstruation). This can lead to infertility, a loss of bone density, stress fractures and premature osteoporosis. Most experts therefore recommend a lower limit of 14% body fat for women.
If a man's body-fat percentage dips too low, there are health risks too. Studies have shown that when men reach a body-fat level of 4-6%, their bodies start to feed on muscle tissue as asource of energy and to allow them to maintain their fat stores at a minimal level. It is definitely unwise, if not impossible, to reduce your body fat below this level. Other studies have found that testosterone levels plummet below 5% body fat, causing reduced sexual drive and fertility!
How to design your Reducing food plan
The following steps show you how to calculate your calorie, carbohydrate, protein and fat needs to lose body fat.
Step 1: Estimate your calorie needs
1. Estimate your resting metabolic rate (RMR) using the appropriate equation in the table below. This is the number of calories you burn at rest over 24 hours maintaining essential functions such as respiration, digestion and brain function.
Example: For a 28-year-old 70 kg man
RMR = (70 x 15.3) + 679 = 1750 kcal
Resting Metabolic rate in athletes(RMR)
Age (years)
Men
Women
10-18
(body weight in Kg x 17.5)+651
(body weight in Kg x 12.2)+746
19-30
(body weight in Kg x 15.3)+679
(body weight in Kg x 14.7)+496
31-60
(body weight in Kg x 11.6)+879
(body weight in Kg x 8.7)+829
2. Calculate your daily energy expenditure (without exercise) by multiplying your RMR by one of the numbers below
if you are mostly sedentary (mostly seated or standing activities during the day): RMR x 1.4
if you are moderately active (regular brisk walking or equivalent during the day): RMR x 1.7
If you are very active (generally physically active during the day): RMR x 2.0
Example:For a 28-year-old 70 kg man who is mostly sedentary:Daily energy needs (without exercise) = 1750 x 1.4 = 2450 kcal
3. To lose body fat, reduce your maintenance intake by 15%. Simply multiply the figure from 1. by 85%.
Example:For a 28-year-old 80 kg man, mostly sedentary, who spends 3 hours/week weight training and 1 hour / week running:
RMR = (80 x 15.3) + 679 = 1903 kcal
Daily energy needs (without exercise) = 1903 x 1.4 = 2664 kcal
No. of calories burned during exercise per week = (3 x 492) + 840 = 2316 kcal
Daily energy needs (with exercise) for weight maintenance= 2664 + (2316/7)= 2995 kcal
Daily energy needs to lose fat = 2995 x 0.85 = 2546 kcal
Step 2: Calculate your carbohydrate needs
For moderate-intensity training lasting up to one hour, you should aim to consume 4-5 g carbohydrate/kg body weight/day.
Example:For a 28-year-old 80 kg man, mostly sedentary, who spends 3 hours/week weight training and 1 hour / week running:
Carbohydrate needs = (4 x 80)-(5 x 80) = 320-400 g/day
Average = 360 g/ day
Step 3: Calculate your protein intake
The protein requirement for strength training during weight loss is 1.8-2.0 g/kg body weight/ day.
Example:For a 28-year-old 80 kg man, mostly sedentary, who spends 3 hours/week weight training and 1 hour / week running:
Protein needs = 2.0 x 80 = 160 g/ day
Kcal per gram
To calculate carbohydrate calories, multiply g carbohydrate by 4:1 g carbohydrate yields 4 Kcal
To calculate protein calories, multiply g protein by 4:1 g protein yields 4 Kcal
To calculate fat g, divide fat calories by 9:1 g fat yields 9 Kcal
Step 4: Calculate your fat needs
Fat should contribute 15-20% of your calorie intake. In effect, your fat calories are the balance remaining after you have subtracted your carbohydrate and protein calories from your total calorie intake.
Example:For a 28-year-old 80 kg man, mostly sedentary, who spends 3 hours/week weight training and 1 hour / week running:
Carbohydrate calories:= 360 x 4 = 1440 kcal = 160 x 4 = 640 kcal
Fat calories = (total calories) - (calories from carbohydrate and protein)= 2546 - 1440 - 640 = 466 kcal= 466/9= 52 g
Fat Reducing Diet providing 1750 Kcal
Meal
Food
1
60 gm Porridge oats300 ml skimmed milk1 tsp (30g) raisins
2
1 portion of fruit
3
1 medium (225 g) baked potato1 tsp (5 g) olive oil spread1 small tin (100 g) tuna (in water / brine)
4
1/2 carton (150 g) fruit yogurt
5 (post - workout)
1 standard serving (35 g) meal replacement shake
6
1 turkey breast (150 g), grilled or baked4 tsp (180 g cooked weight) brown rice2 portions (200 g) vegetables or salad
Analysis
Total:1750 Kcal272 g carbohydrate (58%)121 g protein (27%)28 g fat (15%)
Fat Reducing Diet providing 2000 Kcal
Meal
Food
1
1 large bowl (85 g) whole grain cereal (e.g. muesli, bran flakes)300 ml skimmed milk1 portion of fruit
2
1 protein/energy bar (35 g)
3
2 small rolls (90 g)2 tsp (10 g) olive oil spread4 slices (70 g) cooked chicken
4
1/2 carton ( 150 g) fruit yogurt
5 (post - workout)
1 standard serving (35 g) meal replacement shake
6
1 portion (175 g) cod/plaice/haddock, grilled or baked1 medium (250 g) baked potato2 tsp (10 g) olive oil spread2 portions (200 g) vegetables or salad1 tbsp (11 g) oil/vinegar dressing
Analysis
Total:2000 Kcal290 g carbohydrate (57%)136 g protein (27%)31 g fat (16%)
Fat Reducing Diet providing 2500 Kcal
Meal
Food
1
2 slices (80 g) whole grain toast2 tsp (10g) olive oil spread2 poached eggs
2
2 portions of fruit1 carton (150 g) yogurt
3
1 medium (300 g) baked potato1 small (100 g) turkey breastSalad1 tbsp (11 g) oil/vinegar dressing1 portion of fruit
4
1 protein or energy bat (70 g)
5 (post-workout)
1 standard serving (70 g) meal replacement shake
6
6 tbsp (450 g cooked weight) pasta1 small portion (85 g) salmon3 tbsp (90 g) white sauceBroccoli1 portion (100 g) vegetables or salad
Analysis
Total:344 g carbohydrate (54 %)160 g protein ( 26 %)57 g fat (20%)
Learn how to burn fat and stay fit and healthy.
Whether you were once at your ideal weight and have recently become fat, or have been overweight all your adult life, you have now come to the right site and you will now burn the extra fat that has accumulated in your body.
Although burning fat can be an extremely difficult and often a frustrating experience, especially if you are impatient about seeing results, but by sticking to your fat burning exercise plan, eating properly, and employing a few of the fat burning tricks, you'll begin to notice the extra pounds slowly melting away. Some of these tricks may sound a little strange too but nobody has to know.
Fat burning food and exercise go hand in hand. Paying attention to your fat burning food and diet is as much essential as your fat burning exercise program or workout. Because if you don’t eat right then - you may be having good muscles but they may be hidden under thick layer of fat, so what's the use of these muscles? So you must always eat right and especially when you are on a fat burning campaign.
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