Fat Burning Tips 10 Keys To Fat Loss

10 Things You Can Do To Lose Fat Without Even Trying

1. Eat smaller more frequent meals - not only is your metabolism
boosted every time you eat something, your body can more
efficiently process smaller meals. Instead of having 3 large
meals in a day, try to break them up into 5 or 6 smaller meals.
You can even make the same things - just save half and eat it a
bit later.

2. Drink more water - regular water intake helps to flush away
waste products and keeps you hydrated, which is critical for fat
loss.

3. Be inefficient - do you need to go to the kitchen to get a
couple of things? Break it up into to two trips even if you can
do it in one. Being inefficient like this can easily double your
activity level, burning calories without even trying.

4. Eat more protein - sources of protein include foods such as
chicken, fish, eggs, dairy, beans, lean red meats, etc. Your body
burns more calories processing protein than either carbohydrates
or fats. Protein also helps to support your muscle tissue, which
burns calories all day long!

5. Take the stairs instead of the elevator - any time you can
add in a little more physical activity, do it. This doesn't mean
you need to slog up 20 flights of stairs. Even a flight or two
done regularly will add up.

6. Don't let yourself get really hungry - when you get extremely
hungry you will have a much greater tendency to overeat when you
do finally get something to eat. As well, because your body is
starting to go into starvation mode, it will be much more likely
to hold onto whatever you give it.

7. Order small portions at restaurants - it's tough to order
small french fries when "supersizing" your order is such a great
"value." Take note, however, your real savings will occur in the
calories that don't end up on your backside. You can also
immediately request a container and put half your meal into it
right away.

8. Eat more fiber - fiber is very filling. By eating more fiber
you will find yourself full sooner. This feeling of fullness will
last a long time as well.

9. Wait 20 minutes between servings - your brain takes at least
20 minutes to register that you're full. By waiting that long,
you'll give your brain a chance to realize that you probably
don't really need any more food.

10. "Cheat" on your diet - one thing I always make my clients
promise is that they will cheat on their diet. The only thing I
ask that they do is to cheat ONLY when they have planned to cheat
(you can also call it a "free meal" if cheating doesn't sit well
with you). By planning when you are going to eat the foods you
crave, you take back control of your eating habits. It's very
empowering!

This way you no longer "give in" to your cravings. You "reward
yourself" for sticking to proper nutritional habits. Do this once
or twice a week and you will feel far more in control of your
eating.

Cardio Workouts Do Your Cardio Workouts Measure Up?

Do You Really Need "Cardio" Workouts?

Are cardio workouts or weight training more effective for losing fat...

by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer

In this article, I have an intriguing discussion about cardio workouts, which will hopefully get you thinking differently, and trying new things.

You may know I've been called the anti-cardio guy before, but this week I'm back posing the question to you... Do you really need cardio training to get lean and in great shape? By the way, you'll see in a minute that I'm not really "anti-cardio", just "anti traditional cardio".

Most fitness buffs, weekend warriors, or anyone trying to get in shape or lose body fat, consider it a fact that they need "cardio" exercise to accomplish these goals. They would never even question it.

However, I'm not only questioning it, I'm going to refute it! In fact, you may be surprised to know that some of the leanest and meanest people I know (men and women), NEVER do any type of normal or traditional cardio. And I've spent over 15 years working out in various gyms, and hanging out with athletes of all sorts, so I've seen it all.

I will say that there can be a place for low-moderate level cardio for really overweight or deconditioned people, but even in those cases, there can be more effective methods.

But what exactly is "cardio"?

Most people would consider cardio to be pumping away mindlessly on a treadmill, riding a stationary bike, or coasting on an elliptical machine, while watching the TV screen at their state of the art gym. This is what I call "traditional cardio". Hmmm, no wonder the majority of people get bored with their workouts and give up after a couple months without seeing results.

But if you look closer, "cardio" exercise can be considered any type of exercise or activity that strengthens the cardiovascular system. I'm not going to get into anything technical like increasing your VO2 max or anything like that. To keep it simple, if it gets your heart pumpin, and gets you huffin and puffin, it's cardio. I don't care if you're holding dumbbells or a barbell and everyone calls it a weight training exercise...it's still conditioning your heart.

Let's take a look at a couple examples. Take a barbell (or dumbbell, or kettlebell) clean & press for example, which involves lifting a barbell from the floor up to shoulders, then push pressing overhead. And listen up ladies, because even though this is usually seen as a manly exercise, it doesn't matter if you're not lifting 250 lbs; if 45 lbs is challenging to you, then you will still benefit just as much.

At first glance, most people think of the barbell C&P only as a weight training exercise or strength exercise. However, I challenge you to do a hard set of around 10-15 reps on the C&P. If you used a challenging enough weight, what you'll find is that your heart rate is probably up to about 80-90% of your recommended max, and you are huffing and puffing like you just ran a 100-meter sprint (which by the way, sprinting kicks the crap out of jogging any day if you want the easiest way to lose the flab).

Try the same thing for a set of 20 reps of one-arm snatches or swings with each arm with a kettlebell or dumbbell, and tell me your legs aren't burning, heart racing, and you're gasping for breath. How about trying 5 minutes straight of bodyweight squats, lunges, and pushups with very little rest. Again, notice your heart pounding, sweat pouring off of you, and chest heaving for breaths!

Try and tell me you're not conditioning your heart with this style of training! Conventional thinking says that these are weight training or strength training exercises. However, they are fullfilling your cardio workout needs as well (saving you time!).

Not only do you save time, but you strengthen and condition almost every muscle in your entire body with these full body exercises if you do them with enough intensity...something that can't be said for that boring stationary bike ride or treadmill jaunt while reading or watching TV.

Reading or watching TV while you workout is a joke!

Seriously, if you can read or watch TV while doing any exercise, you're not concentrating enough on what you're doing, plus you're probably not working out hard enough to see any real results.