Free Tips to Lose Weight

Unfortunately, at least 98% of people who begin a fat loss program end in failure. Most often, this is because they are not following the proper methods to transform your body or do not have the willpower and discipline required to achieve its objective.

It is likely that simply read for free weight loss tips found in magazines or online and take the easy extra kilos will disappear. However, in reality, simply does not work that way.

The following tips free weight loss can dramatically improve the results of burning fat if incorporated into your program ….

Free Tips to Lose Weight # 1: Consume more protein.

Protein facilitates the construction and maintenance of muscle tissue. Muscle is metabolically active tissue, so lean muscle mass in your body to burn calories on its own, and to improve their fitness.

Protein helps the body burn more calories, because it is harder to digest, compared with fats and carbohydrates. Furthermore, it makes you feel full longer.

Free Tips to Lose Weight # 2: Find an exercise regime you like.

For example, if you hate running, do not incorporate it into their program as the main exercise, this is because they eventually get discouraged and stop exercising altogether.

Anyway, the best way to stay motivated is to keep changing your workout routine and adding to it the exercises that you enjoy doing. A balance of weight training and cardiovascular (low and high intensity) is a smart way to go.

Free Tips to Lose Weight # 3: Keep your enthusiasm.

There will be days that will not be able to do in the gym or do not feel motivated enough to stick to your diet plan, do not blame along these grafts. It is better to take a day off, then return to your weight loss program as soon as possible.

Weight loss is not something you do for a few weeks so you can look good in a meeting or fit into that bikini, is a lifelong process. Indeed, the weight loss should be part of your lifestyle for the long term, if you really want it to work.

Free Tips to Lose Weight # 4: Eat a good balance of protein, carbohydrates and healthy fats.

In addition to proteins that help burn fat, carbohydrate, high quality and healthy fats are also necessary. “Zero carb” or “zero fat” fad diets should be avoided, which are little more than marketing hype.

Your meals should have a good balance of lean protein and natural carbohydrates, healthy fat sources should also be included in some meals.

Free Tips to Lose Weight # 5: white bread, white rice, sugary cereals and carbohydrates can not be considered healthy.
Opting for natural sources of fibrous plant starches instead, not only rich in fiber, but do not activate the insulin response quickly.

Fibrous green vegetables such as cauliflower, broccoli, green beans, celery and should be a part of their diet. Good Starches include oatmeal, potatoes, breads, grains and potatoes.

Free Tips to Lose Weight # 6: Do not be afraid of fats.

All you need do is make the right fats in the diet plan. Healthy, unsaturated fats offer significant health benefits, but also increase your fat burning rate.

It includes many of the healthy fats in your diet, such as cold water fish, nuts, seeds, avocados and healthy oils such as linseed oil and olive oil.

The Quickest Way to Burn Fat

Are you searching for the quickest way to burn fat?

The weight loss industry is a multi-million dollar one because putting on the weight is much easier than losing it.

Unfortunately, most of the weight loss products and diets that are available in the market are ineffective.

They may promise to be the quickest way to burn fat, but most of these are just empty promises.

It is not possible for you to burn fat by sipping a special tea, going on an ultra low carb diet, wearing a fat loss belt, or using a home sauna.

If this is true, then what’s the quickest way to burn fat?

The first thing you need to know is that there are no quick-fixes where fat loss is concerned.

If putting on that unwanted fat took you years, getting rid of it is going to take more than a quick fix.

Proper nutrition and exercise is the quickest way to burn fat.

There is no shortcut to fat loss.

Yes, you can initially lose weight at an amazing rate by following some diet plans.

However, such plans, which claim to be the quickest way to burn fat, do not work in the long run, and there are a number of reasons for it.

To start with, most of these plans are too impractical.

Think about it. How long can you possibly follow a diet of just fresh fruit and water?

Either your body or mind will give way or you’ll be back where you started.

Not only are such diet plans unhealthy but also they cause your body to go into starvation mode.

To safeguard itself from further starvation, your body begins to store fat when you’re not eating enough.

So, your body begins to store more fat than ever when you start eating properly again.

While these fad diets claim to be the quickest way to burn fat, they also cause you to lose lean muscle.

What’s wrong with that?

Well, muscles play an important role in fat loss.

The more lean muscle you have, the higher is your body’s metabolic rate.

If you have a higher metabolic rate, you can burn fat more efficiently.

This brings me back to what I said earlier in this article.

The quickest way to burn fat is by exercising and with proper nutrition.

If you don’t get these two elements right, you will not burn fat.

The most important element in weight loss is proper nutrition.

Eating right is perhaps the quickest way to burn fat.

Proper nutrition can in fact contribute almost 80% to 90% towards your weight loss goals.

The other important element that equally contributes to burning fat is exercise.

The quickest way to burn fat is a combination of high intensity cardio and weight training.

You can’t afford to skip a workout, if you looking for exceptional results.

The Fast Way To Lose Fat: 5 Secrets

Planning your activities is necessary to accomplish your goals if you are looking for a fast way to lose fat.

It is not easy to lose fat.

Rapid weight loss will make you lose not only fat but also muscles, and this is an added problem.

However, there are five secrets that you can use to lose fat quickly without losing lean muscle mass.

Let’s look at each of them.

Fast Way to Lose Fat – Secret #1:.

Avoid sweets and other refined and processed foods as they contain simple sugars.

The insulin levels in your body rapidly rise when you eat such foods, resulting in increased fat storage and increased cravings for carbohydrates.

Fast Way to Lose Fat – Secret #2:.

Eat a diet consisting of a lot of lean proteins such as lean cuts of beef, boneless and skinless turkey and chicken breasts, and fish.

Proteins help in building muscle.

An increase in your lean muscle mass causes your body’s metabolic rate to rise; as a result, you are able to burn fat more readily.

Fast Way to Lose Fat – Secret #3:.

Training with weights at least three times a week is a fast way to lose fat.

One of the best ways to build muscle is to train with weights.

It is also a fast way to lose fat, albeit this is not a well-known fact.

Weight training is very effective because it causes an increase in your metabolic rate, thereby helping you burn fat.

Fast Way to Lose Fat – Secret #4:.

Don’t miss out on cardio.

Short durations of high intensity cardio done at least 3 to 5 times a week is a fast way to lose fat.

Intensity is important because it causes your body to continue burning fat for hours after the workout.

Fast Way to Lose Fat – Secret #5:.

Believe it or not, getting plenty of sleep is a fast way to lose fat.

It is recommended by experts that you sleep 7 to 8 hours every night; this will ensure that calories from the fat are burned more efficiently.

You eat more when you sleep less, because lack of sleep can make you feel hungrier.

Fat storing hormones are increased and muscle building hormones are suppressed due to lack of sleep.

These methods are most effective when performed together.

Your diet should be healthy and consist of whole grains, green fibrous vegetables, some starchy vegetables and fruits, lean meats, poultry, fish, and healthy fats.

By following this diet your body will receive all of the three macronutrients—protein, carbs, and fats—in the optimum ratio of 35:45:20.

Also, you need to develop a workout plan that includes high intensity cardio and high intensity weight training.

These exercises, when combined, will dramatically increase your metabolic rate, and it is also a very fast way to lose fat.

The Best Exercise For Fat Loss

Which is the best exercise for fat loss?

So you think you already know the answer to this question.

Performing cardio exercises on a regular basis for at least an hour.

And weight training?

Nope.

You should only train with weights if you want to build muscle; it’s not meant for fat loss, right?

Dead wrong.

What if I told you that training with weights is one of the best ways to lose fat?

What if I said that the best exercise for fat loss is not low to moderate intensity cardio per formed for prolonged durations of time?

That’s the whole truth.

If you want to know the real secret behind the best exercise for fat loss, keep reading.

What makes weight training the best exercise for fat loss?

It’s pretty simple. Training with weights helps you build muscle.

Your body burns fat at a faster rate when you build muscle.

Your muscles are made up of metabolically active tissue, which is why they have this effect on your body.

Your basal metabolic rate increases with the amount of lean muscle that you have in your body.

When you have a higher metabolic rate, your body is able to burn more fat.

What’s even better is that the effects of weight training on your metabolic rate last for days at a time.

This means that working out with weights not only helps you to burn more fat but also makes you keep on burning off fat.

Weight training has the power to turn your body into a fat burning furnace.

That’s why it is the best exercise for fat loss.

Should you rely solely on weight training to meet your fat loss goals?

Do you still need to do cardio exercises?

Yes, cardio is still important.

The fact is that a combination of cardio and weight training is the best exercise for fat loss.

Won’t that consume a lot of time?

After all, you’ve got more things to do and can’t afford to spend all your time in the gym.

Here’s a little secret.

The best exercise for fat loss is not just a combination of weight training and cardio, but a combination of high intensity weight training and cardio.

Your workouts have to be super intense if you want to really maximize the fat burn.

Don’t think that you can devise an exercise routine that allows you to workout at a comfortable pace while watching TV at the same time.

If you really want to see quick results, you will need to sweat.

A combination of weight training and cardio is not the best exercise for fat loss; a combination of high intensity weight training and cardio is.

The best part is that you don’t have to spend all your time in the gym.

In fact the best exercise for fat loss will entail doing cardio three to five times a week and training with weights for three to four non-consecutive days in a week.

In fact, you can even combine weight training with cardio.

For maximum fat burn, you should perform your cardio exercise immediately after training with weights.

How to Lose Baby Fat

Baby fat is the fatty tissue that you have in your body when you are a child, and ideally you should lose it when you reach physical maturity. That is what is supposed to happen.

But not everyone is able to get rid of their baby fat. To make matters worse, people often mix up plain fat, which accumulates due to an incorrect diet and not enough exercise, with baby fat. This brings us to the most important question, how to lose baby fat?

Well, most people have already experienced that putting on fat is easier than losing it. However, it is not impossible. Keep reading if you really want to learn how to lose baby fat.

The first step is to figure out if your fat is actually baby fat. If you’re a twenty-something and think that you have residual baby fat, you’re barking up the wrong tree. The majority of people lose their baby fat during puberty. It may persist until late in the teenage years in some stubborn cases.

You need to know how to lose baby fat (or any other fat) before you can actually lose it. Here are some tips that will get you on the road to fat loss.

1) Cut down on the number of calories.

Your body needs a certain number of calories everyday in order to function in a normal manner. The food that you eat provides your body with these calories. If you consume more calories through your food than your body needs, you gain weight.

In order to learn how to lose baby fat, you will first have to estimate how many calories your body requires on a daily basis to sustain itself. Once you’ve hit upon this figure, you need to cut down on your calorie intake.

Don’t make the mistake of trying to starve your body into losing baby fat. It won’t work, and you’ll only end up falling sick. In order to lose baby fat you should aim to consume 15% to 20% lesser calories than your body needs to maintain itself.

2) Workout.

In the quest to learn how to lose baby fat, exercise is the key. Not getting enough exercise is the primary reason why people become fat. If you’ve never exercised before, it’s a good idea to consult a doctor before you start exercising and to take it slow during the first couple of weeks.

If you’ve been working out regularly without seeing any results, don’t fret. I’m going to tell you two secret workout tips that will answer any questions that you may have on how to lose baby fat.

The first secret is weight training. The truth is that weight training transforms your body into a fat burning furnace. Weight training does so because it increases the amount of muscle tissue in your body. The more muscle that you have on your body, the more you’ll burn fat, because muscle is a metabolically active tissue.

High intensity cardio is the second secret.

The keywords are “high intensity.”.

If you want to stay healthy, go for a leisurely walk; if you want to burn fat, up the intensity.

3) A good night’s sleep.

When you’re young and have a thousand things to do, sleep takes a back seat.

If you want to learn how to lose baby fat, you need to take this bit of advice very seriously.

Ensure that you get at least 8 hours of sleep every night.

Yes, you may have to cut back on your gaming time or on the amount of time that you spend surfing the Internet, but trust me, it’s worth it.

When you haven’t slept enough, you’ll fell hungrier and will tend to eat more throughout the day.

How to Burn Fat Faster

As you probably know, burning fat is not easy. It requires planning, dedication, and discipline. Many people join a fat loss program, but end up quitting midway because the results don’t match their expectations. The question that everybody is asking is how to burn fat faster.

The truth of the matter is that fat loss takes time. After all, it took years to put on that fat. Believe me when I say that it’s not going to disappear overnight.

There are a couple of things that you can do to maximize the amount of fat that you burn….

1) The keyword is intensity.

There is a secret that people who want to learn how to burn fat faster should know—intensity. I’ve seen people slaving away for hours at the gym or on a treadmill with no visible fat loss.

The amount of time that you spend in the gym doesn’t count; what counts is what you do when you’re in the gym.

Irrespective of whether you do weight training or cardio, your exercise routine has to be high intensity. When your workouts are super-intense, you’re kick starting your body’s fat burning mechanism.

2) Keep a track of the calories.

Counting calories is the in thing these days. But are you aware of what calories really are? You need to understand the impact that calories have on your body if you really want to know how to burn fat faster.

A calorie is simply the amount of energy that is contained inside any food that you eat. For example, fats contain nine calories per gram, and protein and carbohydrates both contain four calories per gram.

In order to maintain itself at its present stage, your body requires a certain number of calories everyday. If you give your body more calories than it requires, you will put on weight. You lose weight when you give your body fewer calories than it needs.

So, the obvious first step is to calculate how many calories your body actually requires. You can calculate this requirement by using many different formulae. The “Harris-Benedict Formula” is a good one that will give you accurate results.

Once you’ve calculated your body’s daily caloric requirement, it’s quite simple to figure out how to burn fat faster. Simply reduce your body’s daily caloric maintenance level by 15% to 20%.

3) Eat frequent meals.

Three square meals a day are not the way to go if you want to burn fat faster. You need to eat 5 to 7 meals per day in order to see quick results.

You need to do so because when you leave a long gap between meals, your body’s survival mechanism kicks in, and it starts to store more fat when you next eat in order to safeguard itself from future starvation.

You may know that you’re not facing starvation, but try telling your body that. In order to prevent your body from accumulating extra fat, you should eat every three hours or so and not give your body reason to hold on its fat stores.

6 Quick Ways to Burn Body Fat

Well, if you want to lose the fat, its best to start now. Want to lose fat like never before? Check out these 6 quick ways to burn body fat.

1) Eat often.

While some diets do promise that binging on food will result weight loss, that is not what I’m trying to tell you. By “eat more,” I mean that you chose consume more meals in a single day.

The truth is that if you follow the three-square-meals-a-day theory, that’s exactly what you’ll be¬—square, or most likely, round. Eating at least 5 to 7 meals per day (keeping a gap of not more than 3 hours between two meals) is one of the easiest ways to burn fat.

You ask why? Well, it’s because our bodies are programmed for survival. When there’s is considerable gap between two meals, the body enters into survival mode, and this means that it will begin storing fat and breaking down muscle tissue.

2) Shape up with protein.

The most crucial nutrient needed by the body is protein. The body uses protein to build lean muscle, boost the immune system, produce enzymes, and maintain overall health of the body.

There are two reasons why protein is one of the best ways to burn fat. First, protein helps the body build lean muscle. You burn fat at a faster rate when you have more muscle tissue; this is because muscles raise the metabolic rate of your body.

Secondly, protein raises your body’s core temperature, i.e., it has a thermogenic effect on your body. Thermogenic fat burners are important for fat loss; in fact, you must have seen ads for them if you’ve browsed through any weight loss magazine. But if you give your body the necessary supply of protein, you won’t need any artificial ways to burn body fat.

3) Get some shut-eye.

Traditionally, sleeping has been regarded in a negative light, and most people would have told you to sleep less and get moving. However, science provides an opposing view to this conventional wisdom.

Scientists believe that one of the best ways to burn body fat is to sleep for 7 to 8 hours every night. This is because our bodies start to store fat instead of burning it when we don’t get enough sleep. So, switch off the television and sleep well to lose weight.

4) Workout.

I’m certain you beginning to wonder when I would talk about exercise. Well, it’s true; exercise is one of the most important ways to burn body fat. Exercising regularly is a must if you want to shed that extra weight.

To build muscle, you should weight train, and to burn fat, you should do cardio. In fact, this is one of the biggest misconceptions. Did you know that weight training is one of the most effective ways to burn body fat?

Weight training ensures that your body continues to burn fat even after your workout, and this is why it is touted to be more effective than other forms of exercise. Weight training is able to accomplish this because it helps you to build muscle; simply put, more muscle increases means an increased your metabolic rate, which, in turn, makes your body burn fat at a faster rate.

Does this mean that you should ignore cardio altogether and only train with weights? Not at all. Let’s consider the next tip among the 6 quick ways to burn body fat.

5) Cardio with high intensity.

Cardio plays an equally important role in losing weight. Keep in mind, however, that taking long walks is not the ideal way to achieve a sculpted body and burn fat.

Your cardio workout will only be truly effective in helping you burn fat if you up the intensity. In truth, high intensity cardio has been touted as one of the most effective ways to burn body fat. High intensity cardio means that you’re spending less time on a treadmill, but you’re getting more out of every minute spent on it.

6) Keep yourself hydrated.

Did you hear about the best low calorie drink to hit the market? Its ideal for these summer months as it keeps you cool and refreshed; moreover, it tastes good and contains no calories.

Know which drink I’m talking about? It’s water. One of the best ways to burn body fat is to make sure your body is always hydrated by drinking lots of water. Water is such an amazing fat burner because of the following two reasons.

First, the liver plays an important role in metabolizing fat, but when there is less water in the body, the liver needs to help the kidneys in eliminating waste materials. Obviously, this will put the brakes on the metabolization of fat in your body.

Are you prone to water retention? If you do, then let me tell you that the more water you drink, the less your body will store it.

It’s the same as the way the body works with food. Your body will not feel the need to continue storing water if you supply it with sufficient amounts at regular intervals.

Follow the link below to find out more about the different ways to burn body fat….

Women: Here’s How to Lose the Fat Fast

If you’re a woman, you’ve probably noticed that it’s harder for you lose fat and keep it off than the men in your life. Part of the problem is that women are genetically predisposed to higher fat ratios simply because of their natural role as child bearers. A major contributing factor, however, lies in most women’s reluctance to take up weight training for fear of how it will make them look.

In order to lose the fat fast and enjoy a firm, shapely physique, it’s imperative that women include a significant amount of intense weight training in their workout routine.

As a metabolically active tissue, muscle burns fat. Having more muscle on your body raises your resting metabolic rate, ensuring that you will be burning more calories even when you aren’t working out. Basically, if you want to lose the fat fast, you need to build and maintain lean muscle.

You’ll increase the levels of mitochondria in your muscle fibers when you incorporate intense weight lifting and resistance training into your fitness routine. Since they convert nutrients into energy, mitochondria are considered the “powerhouses” of the muscle cells. Having more mitochondria means you’ll be better able to lose the fat fast.

Women avoid weight training because they don’t want to “bulk up” or look masculine. Once you know the facts, you’ll see that this fear is completely irrational. While muscle growth is a slow and gradual process for anyone, female hormones ensure that the process is even slower for women than for men.

Even unusually aggressive responses to weight training leave adequate time to modify the training routine to prevent further muscle gain.

When you want to lose the fat fast and obtain a lean, feminine form, weight training is the most effective approach. Women who want to lose the fat fast must overcome their fear of bulking up by spending time on weight and resistance training.

Not only does weight training help to increase your muscle mass, it also helps you to burn fat during the actual workout. Mainly, your body burns carbohydrates during a weightlifting session, but the intensity of the workout dramatically boosts your metabolism.

Taking up to 24 hours to recover from a weightlifting workout, your body burns more calories even after you leave the gym. Another good example of how weight training helps you to lose the fat fast.

Sometimes, men and women worry that weight training will make it harder to maintain their athletic agility, speed, and flexibility. This is just not true.

Even while helping you lose the fat fast, weight training is improving speed, agility, and flexibility, thereby improving athletic ability and protecting the body from injury. The lean, muscular physiques of sprinters and football running backs show this principle in action.

Weight training also prevents osteoporosis, a real concern for most women as they age.

Burn The Most Fat By Eating MORE Often

Although it might seem counterintuitive at first glance, research indicates that smaller meals eaten more frequently is one of the best ways to burn the most fat while building and maintaining muscle. For quite some time, the established method to burn the most fat was to eat three regular meals a day; in fact, some people only eat two or fewer meals in a day.

However, if you are trying to build muscle and burn the most fat, the truth is that eating only three meals per day will have a negative impact on your results. Why? Well, when there are periods of 4 hours or more between your meals, your body will slow down its fat burning metabolism as a natural method of conserving energy. This is an instinctive survival mechanism that the body uses to guard itself during starvation periods.

Simply put, the body has no way of knowing that there is a fridge full of food 10 feet away from you, and so when you stay without food for 4 hours or more, this natural survival mechanism is activated.

During this period that the body considers to be a “famine,” it will burn less fat as well as break down lean muscle tissue. Since muscle is metabolically active, it can actually burn calories by itself, and so losing muscle tissue can further slow down your metabolism. This is clearly not a good thing if you really want to burn the most fat.

Besides an increase in muscle breakdown and a decrease in fat burning, a long gap between meals will lower your energy levels, cause increased hunger pangs, and destabilize your blood sugar levels.

Focus on eating smaller meals more often throughout the day to burn the most fat and keep your body’s fat burning processes working efficiently and effectively. You should ideally have 5–7 small meals at every 2 to 3-hour interval.

At first, it might seem like a lot, but you’ll simply get used to it if you keep at it. Eating 5–7 small meals a day every 2–3 hours is the best step you can follow if you seriously want to burn the most fat.

Keep in mind, this does not mean that you should eat more calories in a day. Your small, frequent meals should have the same number of calories that you consume in two or three big meals in a day.

By following this approach, you will burn the most fat, but just as importantly, the approach in itself is healthier than others. Keep in mind that when you eat only two or three meals a day, the food portions consumed in these meals are much larger than those eaten in the several smaller meals a day. This type of eating not only raises your blood sugar levels considerably but also makes it difficult for your digestive system to absorb all of the nutrients at the same time.

Smaller, frequent meals ensure that your blood sugar levels remain steady, which is critical when trying to burn the most fat; they are also easy to digest.

How To Diet for Fat Loss

The focus of a diet for many people is to try and “lose weight”. Actually, you should diet for fat loss instead of worrying about the numbers on a scale.

Just consider this….

Maybe you’re fit, lean, and muscular at 185 pounds, or weigh only 115 pounds but are still flabby, soft, and out of shape.

Just take a look at your levels of lean muscle mass and you’ll see the difference between a diet for weight loss and a diet for fat loss. Your body will look fit and trim with more muscle, even if it adds pounds to the scale. So, someone who weighs in at 140 pounds and has a lot of lean muscle mass will look better and thinner in their clothes, as opposed to someone who weighs the same on the scale, but is fatter and has less lean muscle.

This is why you need to diet for fat loss instead of following traditional diets that expect you to lose weight. Even though you might only lose a few pounds per week if you diet correctly, the truth is that you’re swapping out your light but ugly fat for heavy but attractive lean muscle mass.

Another bonus is that your new muscles will work with you to lose fat even if you stop dieting because muscles naturally burn more calories as compared to fats. Now, in addition to being able to wear smaller clothes and look better, your body will automatically burn more calories thanks to the fact that you have less fat and more muscle.

So why don’t traditional diets work?

A lot of these diets are too restrictive because they force a severe reduction in caloric intake and in turn, your body loses water and muscle instead of the fat you want to lose.

Even if your scale says you weigh less at the end of the month, your appearance will still seem soft, flabby, and not as attractive as you had hoped.

In fact, it might be more pronounced since you’ve eliminated even more of your lean muscle mass.

Plus, if you are not building your muscle mass and letting your body burn more calories naturally, you’re going to be stuck on a restrictive diet forever if you want to keep the weight off.

As long as you diet for fat loss along with a muscle building plan, you will drop fat and keep it off without having to worry about maintaining a restrictive diet.

Let’s be honest, there aren’t that many of us who can or want to keep up a restrictive diet endlessly, so when that weight returns, it will do so with a bang. The body’s response to starvation is to store more calories as fat, so you may actually end up putting on more weight once you go off the diet.

Do not diet for weight loss; diet for fat loss if you want to look better, improve your body composition and achieve both for the long haul. If you can diet for fat loss, you are working towards long-lasting and permanent fat burning results.