Fat Loss

Everyone knows if you want to lose fat you need to do some cardio exercise, cardio raises your metabolism meaning you burn calories for a long time after completing it. For this very reason most experts agree cardio is best performed in the morning, this means you burn extra calories all day long.

The problem is most people don’t have time to perform cardio in the morning and doing repetitive cardio is boring, interval training has been proven to help shift more fat and make better fitness gains than standard endurance training for 30-40 minutes. It can also help you retain or even build more muscle.

Below is an example interval training program that you can perform in 20 minutes a day 3 times a week, in total that makes just 60 minutes a week including stretching.

Run gently for 5 Minutes to warm up, Sprint at 100% effort for 20 seconds then walk or jog for 10 seconds repeat 10x and cool down with 5 Minutes gentle running. After a while you’ll not only find your lighter but also fitter.

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Exercise is as important a factor in weight loss as dieting, it helps you burn more calories and tone up. It’s also handy if you can build some muscle, muscle burns calories thats why you should add some resistance training to your fat loss regime.

Your legs contain the biggest muscles on your body and you use them when all the time especially when walking and cycling, if you want to lose fat you should do some resistance training on your legs.

Here’s a couple of leg exercises you can do anywhere with or without weights:

Squats

Stand with your feet shoulder width apart, hands by your waist or on your head. Bend at your knees until your thighs are parallel to the floor – as you lower yourself try and keep your knees from going over your toes.

Muscle groups used Quadriceps, Hamstrings, Gluteals and your Abs a little bit aswell.

Walking Lunge

Stand up straight, lunge forwards with your right leg, walk forwards with your left leg into another lunge. Make sure your foot is directly under your knee when in the lunge position.

Muscle groups used Quadriceps, Hamstrings and Gluteals

Cycling is a great way to lose weight, unlike running its low impact. Which means theres less chance of you getting injuries and wearing out your knee joints.

Cycling is also a good way to get around, once you’ve bought a bike theres no further costs. No need to buy insurance or fuel.

The best type of cycling to burn fat and improve your cardio fitness is probably mountain biking, cycling on varying terrain up and down hills.

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Heres 4 very effective weight loss tips, follow these simple tips and you will lose your body fat.

1. Get some exercise

Exercising regularly offers a loads of health benefits these include fat and weight loss, exercise aids weight loss by speeding up your bodies metabolic rate, meaning you burn more calories not only during exercise but for a long time after.Exercise in the morning and you will be burning calories all day.

Exercise also helps tone your body and make you look a lot better, Try circuit training for fat loss or if your more advanced Supersets

2. Don’t cut the fat out completely out of your diet

Don’t stop eating fat totally, you need to eat fat. Fat plays a vital role in your body. Fat is required by your bodies vital organs and for the absorbtion of vitamins.

Trying to remove fat completely from your diet will not be healthy and it will not help you lose fat, it will make your body hoard the fat it does get. Some fats are good for you and can actually help you lose fat, like below.

3. Increase your EFA intake

Essential Fatty Acids are unsaturated fats that can not be constructed by your body, they need to be obtained via your diet. Dietary deficiency of EFAs can cause major health problems like cardiovascular diseases, diabetes and cancer.

4. Cut down your Alcohol consumption

Alcohol contains a lot of empty calories it also reduces your bodies ability to burn fat, alcohol makes you want to eat junk food and it will also decrease your testosterone levels. If you want to build muscle testosterone is a very important hormone, its why women can’t get big unless they take supplements. Heres more information on how alcohol makes you fat

Heres 2 quick tips to help you get the fat off.

1. Plan your meals properly and eat healthily. When you eat healthy smaller portions more often and keep your stomach feeling full, you won’t be tempted to eat junk.

Plan snacks for yourself when your away from the house at work or in the car. Take fruit, protein drinks or bars with you when you know you’ll get hungry and no healthy snack choices will be available.

Eating healthy meals and snacks will help you in many ways. It will detoxify your body, provide nutrition and energy, your metabolism will automatically be increased.

Heres more information on Eating more to lose weight

2. Cardiovascular Exercise will help you burn off more of the fat by accelerating your metabolic rate.

Cardiovascular exercise means activities that get your blood pumping things like walking, running, swimming, and cycling.

Heres some more information on exercising to lose fat.

Supersetting is a weight training principle which involves working opposing muscle groups consecutively, an example superset would be bench press followed by cable row performed one after the other with no rest. Working out like this helps you burn more calories, raises your metabolic rate and gives you a tremendous pump.

Here is a upper body superset workout for you to try. Do the Superset workouts in pairs one after the other with no rest between the 2, rest for 30-60 seconds between supersets and repeat each superset 3 times. Do the workout twice a week with at least 1 days rest in between.

Perform 8-12 Repitions in each superset.

Superset 1 Bench Press/Bent Over Row

Bench Press: Lie on your back on the bench, push the bar up with a wide overhand grip and slowly lower it to your chest, push it back up to the starting position.

Bench Press Diagram

Barbell Bent Over Row: Hold the Barbell with a overhand grip, your hand just beyond shoulder width apart. Keep your knees slightly bent, feet shoulder width apart. Bend at your hips till the bar is about shin height. Pull the bar up to your chest pause, lower it in a controlled manner.

Barbell row

Superset 2 Lat Pull Down/Shoulder Press

Lat Pull Down: Grab the bar with an overhand grip, hands should be just beyond shoulder width apart. Keeping your head and back straight pull the bar to the top of your chest. Pause, slowly let the bar rise back up above your head. Don’t lock your elbows.

Lat Pull Down Diagram

Shoulder Press: Grab sit on a bench and grab Barbell, Hands just over should width apart. Slowly lower the barbell to the back of your head, push it back up.

Rear Barbell Press Diagram

Superset 3 Dips/Barbell Upright Row

Dips: Get on the Parallel Bars push up so your arms are fully extended, bending your elbows slowly lower your body until your upper arms are parellel to the floor. Pause then push your self back to the start.

Tricep Dips Diagram

Barbell Upright Rows: Grab a barbell with an overhand grip, feet shoulder width apart knees slightly bent. Let the bar hang just below your waist, hands touching your thighs. Bending at your elbows pull the bar straight up until your arms are parellel to the floor, pause then slowly lower to the start.

Upright row diagram

The above will get your fat off in no time, its important to work your legs aswell. More on that another time.

Images cam from the Training Station.com

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If you weigh more than you should, you have probably seen on the TV or had friends and doctors tell you that weight loss is important.

Being overweight will means you are to fat for your height and will lead to your life span being shortened by several years, being overweight puts you at risk of some very nasty and killer diseases these include diabetes, heart diseases, sleep apnea, etc. Thinner people generally live longer.

When should you lose weight? When is the right time to say: ‘No more, enough is enough! I am sick and tired of my fat belly, so am going to lose weight. Go on a diet and join a gym’?

Well, nobody can answer that for you. Generally speaking the sooner you lose weight the better but you need to be ready and motivated to lose weight for yourself.

You should start your weight loss efforts when you feel you’re overweight, get too fat/morbidly obese, no other method except weight loss surgeries can help you with weight loss.

If you want to check what your ideal weight should be there are many calculators available on the internet, better still speak to your doctor.