Top 5 Myths of Fat Loss

1) You Must Diet - Popular definition of the word "diet" is a dietary plan that limits the amount of food one consumes daily. However, this definition creates a platform for failure. A top this platform dieting becomes something that is started and stopped, usually in the short term. Therefore, in order to achieve successful limitation of a so-called "diet," one must choose to make modifications to their lifestyle. Lifestyle modifications include looking at healthier foods and beverages as regular foods, not diet foods; understanding how to properly define the term diet; correctly educating oneself on the various groups and types of healthier foods; and understanding how to properly vary and balance your meals.

First, define the word "diet" correctly. A diet, by definition, is the food or beverage that an individual normally consumes on a daily basis. According to fad dieters, the definition of a diet is a reduction in calories and/or a limitation of select foods and beverages. Thus, proper levels of fat loss depend on whether or not the term diet is properly defined. One must realize, through education, that "a diet" leads to failure where as "ones diet" leads to successful fat loss.

Second, develop a foundation of knowledge for the numerous types of foods and beverages. Develop this foundation of knowledge through various research and readings on the numerous types of healthy food and beverages. Individuals with an understanding of foods will generate a more subconscious effort to make healthier choices. Healthy options start with choosing whole grains versus white flour; limiting sodium levels by avoiding added salt or condiments; choosing to consume carbohydrates over numerous meals instead of one large meal; and various other tips that will be discovered through proper education.

Lastly, constantly varying daily food choices is essential to proper fat loss and health. Eating the same foods over and over again is "a diet" and will lead to failure. Try switching up your foods and beverages with other healthier foods with similar macronutrient values. Constant variation is often the greatest way to achieve plentiful nutritional benefits and increase fat loss. However, it is imperative to have a few stable foods in your arsenal to fall back on daily. For example, choosing oatmeal for breakfast provides sustainable energy and resistant starches; choosing low sodium lunch meat (turkey or chicken) saves money and fat; digesting mixed leafy greens adds vital nutrients and leads to enhanced health; and constantly drinking water throughout the day maintains proper bodily function and fat loss. Studies have shown that individuals who consume water regularly often have a lower body fat percentage (in combination with healthy eating) than those who do not.

2) Eat less, not more - modern day dieting merely consists of calorie counting. Limiting your caloric intake results in weight loss, as long as you are expending more calories than you consume. If you burn 2000 calories in a single day while eating less than 2000 calories in that same day, than you are in a caloric deficit. Caloric deficits results in body weight reduction. On the other hand, individuals merely count calories and often decide to limit themselves to two meals per day, sometimes even one. Although this may result in body weight reduction, it often results in lean muscle loss and body fat gains.

The human body adapts to its environment extremely efficiently. During long periods of starvation, the human body attempts to store up any calories consumed as fat. Every time your body is fed, regardless if it is once or twice per day, these fat stores are added to. In times of desperation the human body knows it must have sufficient energy to perform required tasks. In order to perform these tasks, the human body must be able to call on calories for energy. Fat, regardless of where it is derived, has nine calories per gram. The human body understands this energy conversion and knows it must save these calories in order to call on them during times of starvation. Therefore, eating fewer meals will result in increased fat storage and decreased lean muscle. So the question becomes, what is the optimal amount of food one should eat to reduce body fat?

In order to achieve optimal fat loss one must limit the size of their snacks and meals. Along with limiting snacks and meal size, eat 5-7 times per day. Constantly eating trains your body to utilize calories as they are consumed. By utilizing these

calories frequently ones metabolic rate stays elevated, may even increase, while maintaining a state of constant fat burning. Additionally, eating 5-7 small meals that are spaced out 2-3 hours apart provides more sustainable energy.

3) Cardio is the best way to burn fat - popular culture tells us that cardio is the greatest way to burn fat and lose weight. Unfortunately pop culture is wrong again. Think about it this way, lifting weights elevates ones metabolic rate and therefore burns calories throughout the day. On the other hand, cardio burns calories from the moment you start until the moment you are finished. Cardio does not continue to burn calories when you are not performing the activity. However, lifting weights and/or performing complex body weight movements results in reduced fat levels and increased lean mass levels. Persons with higher lean muscle generally have a higher metabolic rate, lower body fat percentage, and a higher daily caloric expenditure.

It is not that cardio doesn't burn calories,, but rather that lifting weights are more efficient at it. In fact, lifting heavier weights with shorter rest periods leads to nearly double the caloric expenditure of a typical cardio session. This is before factoring in the elevated calorie burn post-exercise as a result of weight lifting. Elevated caloric burn post-exercise, better known as post-exercise oxygen consumption (EPOC), can result in numerous additional calories burned.

Tip for you cardio-holics... perform High Intensity Interval Training (HIIT) to achieve higher levels of fat loss. HIIT means constant variation between sprints, increased resistance, faster pace, slower pace, maximum exertion, etc...

4) Do not eat Carbohydrates - this might just be the most mind blowing myth of all time. Even nutritionists and doctors are now prescribing zero carbohydrate diets because of the expedited results and greed for money. Influenced by pop culture, individuals are now following zero carbohydrate diet plans in order to shed excessive weight. However, they do not factor in the negative side effects and lack of efficiency / longevity. Nearly all persons who start a zero carbohydrate diet eventually "fall off" the diet and watch that weight pile back on.

Break the word carbohydrate apart (carbo-hydrate) and you will realize "hydrate" is directly correlated with water. Professionals often tell their athletes or clients to stay hydrated. This means an adequate amount of water should be consumed daily. Cutting carbohydrates results in a reduction of water weight, not fat. In a sense, every time you cut out a carb you cut out a hydrate. Although it is more complicated than that, it helps illustrate carbohydrate free diets lack of efficiency.

The human body is made up of two masses, lean mass and fat mass (water, bones, and others too). In order to achieve greater lean mass (muscle) while lowering fat mass one must consume carbohydrates. The primary role of carbohydrates is to serve as a primary energy source for activity less than 3 minutes in duration. Thus, carbohydrates have an ergogenic effect by increasing muscle glycogen, which allows for greater work output and lean muscle retention. If an individual's intake of carbohydrates is too low, then a significant work output will be impossible to produce or the body will have to look elsewhere for the energy. Amino Acids (the fundamental building blocks of muscle) are usually called upon, thus decreasing your lean muscle mass.

As a general rule of thumb, with other factors not considered, individuals who do not exercise extensively should ingest a 2:1 ratio of carbohydrates to protein. For those same individuals, they may consume as little as 1-1.5 grams of carbs to 1 gram of protein. However, a 1:1 ratio is very limited and can result in feeling lethargic. If you are a more active individual, choose a diet with a 2.5-3:1 ratio of carbohydrates to protein. This ratio will provide you with more energy and greater results in lean mass. Elite endurance athletes can go up to ratios of 5 grams of carbs to 1 gram of protein.

Lastly, choose carbohydrates that are whole foods. Sticking to low glycemic foods will limit blood sugar elevation and keep your body in fat burning mode. Low glycemic carbohydrates include sweet potatoes, whole grains, cherries, apples, legumes, and many other food items.

5) Fat Free is the way to be - studies have shown that healthy fats (monounsaturated) derived from sources like olive oil can help you lose weight while burning fat. Healthy fats have numerous hormonal and fat loss benefits. Monounsaturated fats and omega-3 fatty acids have been linked to improved skin, fat loss, low LDL cholesterol levels, higher HDL cholesterol levels, optimal production of testosterone, hair health, and numerous other health benefits. Simply stated, fat leads to fat burn and enhanced health.

It is imperative not too neglect saturated fats all together. Limit your saturated fat intake to 20 grams or under daily. Choosing saturated fats from lean red meat, dairy, eggs, coconut, and various other sources can be advantageous. Whole foods that are not processed are the most nutritious sources and can provide various healthful benefits. To ingest omega-3 fatty acids choose foods like fish, salmon, wheat germ, walnuts, etc... To ingest healthy monounsaturated fats choose olive oil, avocados, etc...

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Fat Loss Pointers That Fit In With Any Busy Lifestyle

Weight loss can become hard for those with busy lifestyles because it's hard to eat right and get enough exercise. While it will take some time to start seeing fat loss results, it doesn't have to be as hard as you might think. Uncomplicated changes to your lifestyle can help you realise incredible results. If you're prepared to start fitting fat loss into your busy lifestyle, here are some easy pointers that will make it easier for you to lose those added pounds.
Tip #1 - Add Healthy Foods
Many diets end up in failure as you feel like all your favoured foods are being taken away. Add healthy foods to your diet rather than having to deny yourself the foods you love. Healthy foods that you like to eat can be added to your diet. Taking things away makes it feel like your life is restricted. Adding things make you feel like you are getting something special and will help boost your fat loss results.
Tip #2 - Take A Walk
Even if you're busy, another tip to follow for fat loss is to begin a walking routine. You can actually start getting fit by merely walking. Go with a short walk and then start building up to longer walks. You can walk around your home or in other areas. Another choice is to park far away from a store so you walk further. You can also opt for the stairs as you are working. Hit all the levels at the mall and walk while you shop. Doing a charity walk will let you do a good deed while getting some exercise.
Tip #3 - Determine Ways To Lighten Favoured Foods
Totally changing the way that you eat is tough, particularly if you're busy. Try to lighten up favoured dishes to make certain they are healthier rather than totally eliminating them from your diet. Try to take recipes and add in nutrients while lowering calories. Attempt adding whole wheat flour to pizza dough and toss on veggies and reduced fat cheese. Make a snack healthy by eating fruit with low fat ice cream or yogurt. Uncomplicated substitutions can make it easy to lighten foods you love.
Tip #4 - Savour Drinking More Water
Even as you're busy, staying hydrated can definitely be a powerful fat loss tip. Keep water with you over the day. Drink before meals so you don't eat as much. Keep sipping water all day and you won't get dehydrated. When you are dehydrated, you might crave food because you don't recognize its water you need to drink. Stay hydrated and you won't be as likely to grab a snack.
Tip #5 - Share Your Food
Start sharing your meals, particularly as you eat out. Attempt to make eating out healthier by sharing your meal with someone. Portion sizes at restaurants are often times huge enough to satisfy two individuals with ease. Share that meal and then savour dessert too. You'll enjoy the food while avoiding eating too many calories.
Tip #6 - Use Music As A Motivational Tool
Many individuals determine that music helps to motivate them as they workout. You'll often burn more calories when you combine music and exercise. Listen to music and dance or box your way around your home. When you go out to jog or walk, listen to music to make it go quicker. Music might even help you get more out of your fat training sessions.
Tip #7 - Use Smaller Dishes
Last, going with smaller dishes and utensils can help you eat less and lose more fat. You might not be able to measure your food all the time. Nonetheless, you can simply start eating on smaller dishes. Using small dishes will make you consider you are full much quicker.

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Fat Loss Muscle Building Program

Fat loss muscle building programs are crafted to have a double-whammy effect. By increasing the overall lean muscle mass to body fat ratio (positive in the lean muscle mass direction of course) a person can literally transform themselves into a fat burning powerhouse!
This is done by increasing the metabolic rate. All that means is that it requires more and more energy to maintain normal daily functions with the increase of muscle.
Increased energy requirements means energy efficiency, which conveniently means fat melting!
A fat loss muscle building program is best way to see fast results when it comes to changing your body type. No other program manages to utilize the body's more powerful process when it comes to the evaporation of body fat that such a program does.
Let's go over some of the theories on why this is the case. Primarily, a weight training program should be integrated into a person's fitness lifestyle and involve incremental improvements in strength.
Those improvements will consequently provide the person's body with muscle.
That seems obvious, however, you would be surprised at how many people have gone to the gym for years and years without gaining any strength and in some cases, even experiencing a deterioration in both strength and overall appearance. I contribute that to their lack of knowledge on the principle woven throughout this blurb.
Simply put, the body adapts to the stress and strain of weight training by adding muscle. It is obviously more complex than that, but for our purposes we will leave it at that for now. So how does that play into a fat loss muscle building program.
Well, cardiovascular training, appetite control, nutritional supplements all play a role in the creation of a great body, but no where close to the effect that muscle building has.
A person with a ratio of more lean muscle to body fat requires significantly more energy to survive a person with a contrary ratio does. So, by shifting your ratio towards more that is more muscle based, you will help your body transition into what can only be considered a fulltime furnace!
This is where a fat loss muscle building program shows its merit.
Can you think of better system than one that allows exponential growth? Investing in such a program is similar to investing in the stock market, except in the stock market there is always some inherent risk, here there isn't!

If you are really serious about getting involved in Fat Loss Muscle Building then you need to head on over to www.musclebuildingburnsfat.com right now!

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Fat Loss Tips for the Busy Mom

Fat loss tips are everywhere you look - magazines, books, television, the internet. But, how do you know what really works?

Well, there's a foundation that you should consider in your weight loss plan. It's simple and easy to implement in your everyday life for the weight loss you've always wanted.

Nutrition = 75% of Your Results

Yup. Nutrition plays the main role in your weight loss efforts.

I considered myself very disciplined with exercise, and was always very athletic growing up. However, as I got older, I noticed that I was starting to pack on the weight.

Call it Freshman 15, or the Newlywed 15, whatever. And then I got pregnant. I gained a whopping 54 pounds with my first pregnancy.

That amount of weight doesn't look good on a 5'1" frame. I lost 58 pounds the year after I had my baby, mainly by changing up my nutrition. Here's how you can do it.

1. Eat more fruits, vegetables, beans, and lentils instead of meat, dairy, and white carbohydrates.
2. Drink more water. Quit drinking calories.
3. Limit the amount of processed food you eat - chips, cookies, crackers.
4. Eat 6 small meals a day (around 300-350 calories per meal) rather than 3 large meals a day.
5. Enjoy one cheat day where you could eat whatever you want.

And you know what, those 5 basic nutrition fat loss tips really helped me drop the pregnancy weight almost effortlessly. You, too, can lose weight just by following these tips, without lifting a single weight or going for a jog in the park.

Exercise Blasts Belly Fat

So now that you know that what you eat is very important, exercise is the next thing you have control over to increase the amount of weight you lose. Exercise helps by burning calories.

When you burn more calories than you consume, you lose weight. So, do any exercise to burn fat that you enjoy to do.

It's very important that you enjoy the activity because it is more likely for you to incorporate it into your daily routine. Otherwise, it's something you dread, and will find any excuse to avoid it.

I personally enjoy walking and running. It helps me clear my head, get some fresh air, and relieve some stress.

I take my 2 year old son, Lucas, and my dog, Cooper, with me. I walk or run 5-6 days a week.

It's become so routine that if I don't exercise, I feel like my day is off. That's how integrated exercise is in my daily life.

When exercise becomes a part of your everyday life, you'll find that losing weight isn't hard anymore. It's just who you are.

You become the slim, flat tummy mom that you always envisioned for yourself because you incorporated a sound nutrition guide with a weight loss exercise plan that you actually like to do. Your lifestyle is one that is full of energy and confidence because you succeeded in losing all (or more!) of your pregnancy weight with these simple, easy fat loss tips.

Kristine Kay helps moms lose up to 25 pounds of belly fat in 90 days without military exercise, starvation diets, or expensive diet pills. Subscribe to her free newsletter at http://www.FatLossForMoms.com and get instant access to exclusive tips of her all natural approach to losing weight and keeping it off. Losing weight after pregnancy just got easier.

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