Couple Of Easiest Ways to Burn Fat Effectively
by: Chris Read

# 1) The first thing to do in the morning is to “Start Exercising “.

The first thing you should do in the morning to have some cardio work out for at least half an hour. Studies have shown that having some aerobics (high impact aerobics class, running, sex) as well as anaerobic (low impact aerobics, weight lifting, circuit training, swimming and walking) exercises in the morning, to be really effective in burning up to 4x more fat as opposed to working out at any other time during the day. Here’s lies the reason:

Your body’s main source of energy is the carbohydrates which you get from eating your daily meals. As you sleep at night for 6-8 hours, your body burns up all those carbohydrates as energy for various metabolic functions that go on even while you sleep. So, when you wake up in the morning, your body doesn’t have any carbohydrates as energy to use as it’s already been consumed by then and it seeks another source to gain energy instead, so it starts burning body fat.

So to utilize this cycle of the body, what you need is to take exercise early in the morning. Avoid eating breakfast because that will give your body some carbohydrates as a source of energy which you don’t need at that time.

It has other advantages too. Your metabolism gets revved up immediately after your morning workout. It will keep the metabolism elevated throughout the day. An elevated metabolism throughout the day means that you’ll have to burn more and more calories and thus lose more weight. If you exercise at night you may still burn fat while you workout but as soon as you go to sleep your metabolism will slow down and you’ll miss out on all the extra fat that you can burn during the day. When you sleep your metabolic rate is always at its slowest. Also working out in the morning definitely reduces your level of stress throughout the day.

Tip for Naives: Want to burn fat even more? Add another workout to your daily routine 6 hours after your morning workout. If you’re seriously thinking about adding another workout to your daily routine then try to do your cardio workouts in the morning because mostly of the fat calories are burned doing cardio at a moderate intensity. Build your 2nd workout of the day with weights. Mostly carbohydrate is burned doing weight-training workouts. 1lb of Muscle burns 50 calories a day or 1lb of fat every 70 days.

# 2) Having Breakfast is a stipulation.

Another way to keep your metabolism revved up all day long is to have breakfast without miss. Eating breakfast in the morning gets your metabolism started. Don’t skip breakfast and wait until mid-morning or afternoon to eat, your metabolism will run slower causing you not burn any extra fat.

You can think this way-Your metabolism is a fireplace that’ll burn fat for you all day long if you can operate it correctly. When you eat breakfast you are basically adding a catalyst to aggravate the burning of the Fat.

Eating breakfast will help stop those cravings you may have later on in the day and along with working out in the morning, eating breakfast will also keep you energized throughout the day.

Tip for Naives: Instead of eating only, the more general, 2 more meals during the day, i.e. lunch & dinner, try to eat 4-5 mini-meals spaced between 2-3 hours apart during the day. By eating those mini-meals you’ll be throwing just the right amount of “wood” on the fireplace to keep your metabolism burning calories throughout the day.

Check list for the morning

1. Cardio workout for at least 30 min early in the morning

2. Have a healthy breakfast

just by using those couple of tips change yourself to fit into that dress for an upcoming event like a wedding, reunion or to impress that special someone for your life and remain pink for the rest time. Whatever your fitness goal is these tips should be able to surely help you reach them.

About The Author

Chris Read, editor of Hateweight.com, is a contributing author to the Hateweight.com, & ezine articles postings. For any health related issue please feel free to visit the website hateweight.com for more information. Or write to AT editor@hateweight.com.

More tips for burning the fat!

• 5 MORE Fat Burning Nutritional Tips
• To Burn Fat, Try The Deadlift!
• Fat Burning Cardio Workouts with Heart Rate Monitors
• Walking for Fat Loss???
• Curb Cravings With Green Tea: Helps The Body Burn Fat by Diana Walker

I hope you like this as well as I did. Keep reading about these great tips!

This article will give you 5 more tips to turn your body into a lean muscle-building, fat-burning machine. In case you didn’t read the last 5 tips, the basic overview was to increase fiber intake, frequently drink water, eat a complex and healthy breakfast, increase calcium intake, and eat several small meals per day (as high as 8-10). Ready for more? Good! Keep reading…

#6: Eat carbs early in the day
Meals that contain larger amounts of carbohydrates should be eaten earlier in the day. This means that much of your whole grain and fruit consumption should occur before noon.

The body’s metabolism is highest earlier in the day, so this is a great time to be supplying your muscles with energy in the form of glycogen (carbohydrates), while also ensuring that many of the carbohydrates you consume will be burned for fuel, rather than deposited as fat stores. Many families tend to have the biggest meal of the day in the evening, ironically at the time when the body is least in need of energy and the metabolism is lowest.

The practical application would be to make breakfast bigger and dinner smaller. So try it out – prioritize eating carbohydrates early in the day, and focus on decreasing carbohydrate portion size as afternoon and evening approaches.

#7: Eat the right kind of carbs
While carbohydrates are important for providing energy and giving your body the ability to burn fat, you must choose the right carbs. Simple carbs like sugar and processed flour tend to be rapidly absorbed by the digestive system, which causes a release of the hormone that encourages fat deposit – insulin.

Furthermore, the quick energy release that is followed by a rapid decrease in sugar levels will cause you to crave more food, which is why many people on a typical American diet are *always* hungry! So no matter what percentage of your diet is made up of carbohydrates, you must choose complex carbs that are slowly absorbed and digested, thus producing a long term source of energy that keeps you fuller for a longer period of time.

Whole grain flours, vegetables, oats, and unprocessed grains, such as brown or wild rice are great choices, and also include many other compounds important in maintaining a high metabolism and proper digestive function.

#8 Eat fat
For the past several decades, mainstream Americans have been shifting to low or no fat diets, with the general result being an *increase* in obesity and chronic disease, and a decrease in health and fitness. In the meantime, world populations such as Eskimos, that consume as much as 70% of their diet from fat calories in whale blubber and fish, have one of the lowest rates of heart disease in the world. While this may seem ironic, there are some very good reasons. Typically, to replace calories that are not provided by dietary fat, carbohydrate consumption increases. Increased carb consumption leads to a faster burning energy source, which tends to contribute to cycling blood sugar levels, use of muscle tissue as fuel, low energy, and decreased metabolism and hormone production. In addition, many Americans will replace saturated fat, such as butter, with a trans fat, such as margarine. Trans fats are *much* worse for the body than saturated fat. So it is important to choose the right kinds of fat. Most animal fats, and many vegetable oils, are high in cholesterol, which contributes to heart disease. However, mono-unsaturated fats, such as those found in olive oil, nuts, fish oil, and various seed oils, can help lower cholesterol, reduce risk of heart disease, and enhance your body’s ability to burn fat as a fuel source. So try to eat fish several times a week (or supplement with fish oil), cook with olive oil, and try to eat at least a handful of a healthy nut (like almonds or walnuts) once per day.

#9 Avoid sugar substitutes
Artifical sweeteners, such as Aspartame, still taste sweet (that’s why they’re sugar replacements!). When the taste receptors on your tongue taste this sweet substance, your digestive systems begins to produce compounds that prepare your body to use the “food” that your brain thinks you are consuming.

The hormones produced in the digestive process are still present once this fake food enters your small intestine, but no actual energy release or satiety occurs, which leaves you with a gut full of digestive hormones that need food to break down and make the brain crave even more food, this time the real stuff. This is why studies have shown that consumption of diet soda products are associated with obesity! If you’re really serious about burning fat, ditch any sugar substitute foods or diet drinks that you currently consume. I guarantee that once you overcome the initial addiction withdrawal, you’ll feel a hundred times better.

#10 Eat like a car
Your body runs on fuel. If you put too much fuel into the gas tank, an overflow occurs, and in the body’s case, this means fat deposition. I realize that the idea of limiting calories is very simple, but sometimes the approach is wrong.

Never give yourself a certain “number” of calories per day. You’d never take your car to the gas station and fill up if you didn’t plan on driving it, and the same goes for your body. If you have a light day of activity (“low mileage”) or a sedentary day (sitting in the garage), you should sometimes not even be consuming 50% of the calories you’d normally consume, because your body doesn’t need them. For instance, on a typical day, I consume 5000-6000 calories (based on my metabolism and amount of activity), but on a weekend of travel, where I am either sitting in a car or airplane, I often consume as little as 1000 calories per day!

If your body doesn’t need the fuel, there’s not a necessity to put it in your mouth. On the other hand, there will be some days where I consume up to 8000 calories, simply because that is how many I actually burn through with my activities! So if you’re on a set diet of, say, 2000 calories per day, don’t be afraid to vary as needed.

I’d like to finish by encouraging you to keep at it. Switching to a healthy diet can be unbearable at times, but the longer you stick with it, the easier it gets. It’s just like exercise – you can bring yourself to a maintenance phase where moderate to high physical activity becomes easier, but the initial work is pretty difficult. If you’d like to more information about diet and nutrition, or exercise, you can e-mail me at elite@pacificfit.net to ask questions.

When you sign-up for personal training with Pacific Elite Fitness, you can receive a complete dietary analysis, complete with grocery list and food substitution suggestions, and monthly tools to track your progress, caloric intake, and macronutrient percentage. You have access to your own personal fitness coach to guide you through your workout routine, using the latest fitness research and breakthrough techniques. You are guaranteed to get fitter faster on a Pacific Elite Fitness program.

Until next time, train smart,
Ben Greenfield

About The AuthorBen Greenfield holds bachelor’s and master’s degrees in sports science and exercise physiology (University of Idaho), Ben is the owner of Pacific Elite Fitness http://www.pacificfit.net online multi-sport coaching,personal training service and is director of sports performance for Champions Sports Medicine http://www.champsportsmed.com He is also available as a private wellness coach. E-mail Ben at mailto:elite#pacificfit.net

More tips for burning the fat!

• Couple Of Easiest Ways to Burn Fat Effectively
• To Burn Fat, Try The Deadlift!
• Fat Burning Cardio Workouts with Heart Rate Monitors
• Walking for Fat Loss???
• Curb Cravings With Green Tea: Helps The Body Burn Fat by Diana Walker

While this article will not instruct you how to perform a deadlift, it will make you very much aware of adding this powerful exercise to your arsenal, for effective fat-burning results!

The deadlift is quite possibly the biggest ‘muscle working exercise’ on the face of this planet. It engages pretty much every muscle in your body and therefore burns a large amount of energy into the bargain. What’s more, it will send your metabolism sky rocketing after training, forcing you to burn a high number of calories between sessions. If you need to lose fat, THIS is the exercise to embrace!

Deadlifts are feared by many, but embraced by those that appreciate its power. There really is no reason to fear this exercise. For complete beginners, results can be achieved with minimal weight, simply by focusing on technique. As you become confident with the movement you can begin to add more weight to your bar or your dumbbells, and be assured that you are working your body in a time-effective manner that gives you good results.

The deadlift loads your spine, forcing your core muscles to engage and work hard. Too many people spend too long fixating on their abdominals and not nearly enough time working their spinal muscles. The beauty of the deadlift is that it works both – together.

This core loading will make your spinal support muscles stronger and do a lot to prevent or even start to cure lower back pain, provided that your technique is good. What’s more, deadlifts will teach you the correct way to pick up heavy objects from the ground without ‘doing your back in’. So you see, deadlifts are not just reserved for bodybuilders and powerlifters. They’re are very useful for everyday living too.

Finally, deadlifts are a great way of instilling good posture into our ‘desk-bound’ lifestyles. They force your body to use muscles that desk-sitting cause to weaken. Some of the biggest muscles in your body – the glutes (buttocks), hamstrings (back of the thighs) and upper back muscles – all come into play with this exercise, the very muscles you need to be strong to hold your body up straight.

So, if you want effective fat burning and all-over body strengthening, embrace the deadlift with both hands and bring your fat burning to a new high!

About The Author

More tips for burning the fat!

• Couple Of Easiest Ways to Burn Fat Effectively
• 5 MORE Fat Burning Nutritional Tips
• Fat Burning Cardio Workouts with Heart Rate Monitors
• Walking for Fat Loss???
• Curb Cravings With Green Tea: Helps The Body Burn Fat by Diana Walker

Fat Burning Cardio Workouts with Heart Rate Monitors
 by: Bryan Ashbaugh

When it comes to weight loss the first thing many people think about is that they have to do tons of cardio. Many people spend hour after hours counting the calories burned on their treadmill. Others are using a heart rate monitor to stay in their fat burning zone for hours hoping the fat will burn away. One of the number one questions I get is “I do 6 hours of cardio a week and can’t lose a pound.” With proper hear rate monitor training, a person can optimize their workout to raise their metabolism and burn more fat not just during your workout, but all day long.

To understand heart rate training, we first have to understand how our bodies produce energy. We have two major processes that produce energy within our bodies. First, our aerobic metabolism utilizes oxygen combined with carbs and fat to produce our long lasting energy and the energy you are using to read this article. Your second way you produce energy is anaerobically. Your anaerobic metabolism creates energy for short durations of intense activity. Your only source of energy for your anaerobic metabolism is carbohydrates in your blood stream or carbs stored in your muscle cells. So aerobic burns fat and carbs, and anaerobic burns carbs only.

Proper heart rate training has three distinct training zones each designed to challenge your metabolism to become faster and more efficient which leads to burning more fat. Most people only exercise in one of them. When we train in the same zone everyday our body adapts to that workout and we stop getting the weight loss and fat loss we are after. To optimize your fat burning results we want to do each zone’s workout once a week.

To create your optimal fat burning heart rate zones we have to find your anaerobic threshold. Your anaerobic threshold is the point at which your physical activity becomes so intense that your body is unable to produce enough energy aerobically. Your anaerobic metabolism kicks in to produce more energy to continue the activity. During intense cardio workouts both your aerobic and anaerobic metabolisms are producing energy to keep you moving. Online personal training website Liveleantoday.com utilizes a customized online profile to find your anaerobic threshold and create your fat burning heart rate zones. If you have the ability, the best test for your anaerobic threshold is a treadmill test where you are hooked up to an oxygen mask connected to a metabolic cart. The most common place to get this test done is at certain universities around the country.

Fat Burning Zone

The first zone (zone 1) for optimal fat burning cardio consists of working out at a moderate intensity level. You want to workout at an intensity that you can sustain for long periods of time, greater than 30 min. consistently. With training, it is good to work up to consistent cardiovascular exercise for 60 min. The goal in zone 1 is to train your body to burn fat efficiently. Don’t be so concerned about how many calories you burn during the workout. A proper fat burning zone workout trains your metabolism to burn more fat by efficiently training your body to release more fat out of your fat cells all day long while you are not exercising.

Anaerobic Threshold Zone

For the second zone (zone 2), we want to train as close as we can to our anaerobic threshold. A measure to find this point is the highest constant heart rate you can sustain for 15-20 min. The goal of zone 2 is to train your aerobic metabolism to burn energy as fast as it can. Your metabolism then adapts and you burn more energy 24 hours a day. Zone two is the workout that I see that every exerciser skips. Most people either spend all their time in the easy zone 1 or do high intensity training all the time which we are going to talk about next. Working out at the moderately high intensity in zone 2 is essential to training our aerobic metabolism which is our major source of energy all day.

High Intensity Zone

The third zone for optimal fat burning cardio is training at high intensities (zone 3). Another name for this zone is interval training. Interval training is where we workout for short burst of time, 1-3 min., and then walk or rest for short bursts of time, and then repeat the high to low sequence again. Zone 3 workouts train your body to produce energy greater than it has ever done before for short durations of time. It is more important about the rate of burning energy than total calories. Which means the faster you go the more calories you burn in a short period of time the better. One key to interval training is you have to be able to repeat the same speed and heart rate for each interval. Often people train to hard for the first interval and though their heart rate goes up they slow their speed down with each interval. Zone 3 workouts are considered the most efficient way to raise your metabolism and burn more fat. You actually burn 100% carbs during the workout as a source of energy. People that do consistent interval training on a weekly basis burn more fat 24 hours a day, even on days they don’t exercise.

Each zone has key aspects to your total fat burning program. An optimal program consists of workouts in all three zones each week. Every person’s heart rate is going to be different for each zone. Liveleantoday.com uses it customized profile to create the individualized heart rate zones to optimize your fat burning workouts. Heart rate zones between people can vary by over 20 beats, so training at your friend’s zone doesn’t work. Start training at all three zones each week and start burning more fat 24 hours a day.

About The Author

Bryan Ashbaugh, MS Exercise and Sports Science is CEO of LIVE, llc of www.liveleantoday.com – visit the website for more information on weight loss, core fitness programs, optimal diets, and online personal trainer and dietician services.

More tips for burning the fat!

• Couple Of Easiest Ways to Burn Fat Effectively
• 5 MORE Fat Burning Nutritional Tips
• To Burn Fat, Try The Deadlift!
• Walking for Fat Loss???
• Curb Cravings With Green Tea: Helps The Body Burn Fat by Diana Walker

Walking for Fat Loss???

With obesity and disease increasing dramatically, many fitness experts are recommending walking for weight loss and fitness. Some are even going so far as saying that walking is the best way to burn fat and lose weight. I strongly disagree with this and am going to show you why walking is NOT effective at burning off body fat.

Yes, you read that correctly…

Walking is NOT effective at burning body fat and if your goal is fat loss you might be wasting your time. I am not saying that walking is not beneficial, I am saying that if fat loss is the primary goal, there are far better choices that will deliver far better results.

The primary benefits of walking are increased blood flow and circulation, improved recovery, and a strengthened immune system. There are several reasons why walking in not the best choice when it comes to fat loss. Here are just a few:

Walking does NOT burn a lot of calories

The lower the intensity of the activity or exercise the smaller the number of calories burned per unit of time. For example, you can burn more calories in 15 minutes of bicycling at a high intensity level than you can in 45 minutes of easy walking.

Walking does NOT result in a large increase in metabolism

Another downside to walking is that because it’s generally low intensity it results in only a small increase in metabolism that will only last approximately 1-2 hours after the walk. On the other hand, metabolism increases are larger and last longer (4-24 hrs or more) when you perform high intensity cardio workouts.

Walking does NOT deplete muscle glycogen

Low intensity exercise like walking does not deplete muscle glycogen levels and therefore, later that day if you have excess calories they will likely be stored as body fat whereas if you deplete the glycogen the excess calories will primarily be stored in the muscles.

So why then do so many fitness and health experts recommend walking for weight loss? One reason is that people don’t want to hear that they have to work hard so they figure some activity is better than none. Another reason is that the body burns more fat for fuel when exercising at an easy pace, however, the total amount of energy used is so small that you end up burning off little body fat. That’s also why when you choose the “fat burning” program on your treadmill or bike it has you exercise at any easy level. Yes, you’re burning fat, but so little that you’d have to exercise at that easy pace for hours and hours each day.

High intensity cardiovascular/aerobic exercise is much more effective in burning off the excess body fat. In fact, several studies have been done to prove this. In one study they compared one group who did moderate level aerobics for 45 minutes with another group who performed high intensity workouts for 15 minutes. They did before and after fitness testing including body fat analysis and found that the group who performed the high intensity aerobics lost nine times as much body fat!

Want more proof?

Compare the bodies of a walker, marathon runner, and sprinter. If you are not familiar with what a sprinters body looks like, it is very muscular and has little body fat while on the other hand the body of a walker will likely have the opposite, little muscle and more fat. The sprinter does little or no low intensity exercise and does primarily short hard bursts of work while the marathoner overtrains so much they burn off both the body fat and the muscle and that’s why they tend to look almost sickly thin.

So what should you do then if your main objective is to shed those excess pounds of body fat?

Two things: Perform some form of high intensity cardio 2-4 times per week Stabilize blood sugar to minimize the storage of new fat

I know some of you by now are saying “I can’t do high intensity exercise, I have a bad knee” and don’t worry, I have a solution for you. The good news is that high intensity is all relative to you and your current fitness level. For example, fast walking up and down hills may be high intensity for you… it all depends. So don’t think that you have to start running or something like that. Just slowly start to increase the intensity of your cardio workouts while also maybe decreasing the time because you can either work hard or you can work long.

Also, you can make almost any activity or exercise high intensity…. here are a few examples: increase your speed use an incline or hills increase resistance perform intervals ( the most effective method)

Obviously, some exercises/activities or better suited than others but the point is if you want to burn more fat and make your workouts as productive as possible you need to increase the intensity.

To learn more about high intensity cardiovascular exercise please check out the following articles: Forget the Fat Burn Zone – http://www.achieve-fitness.com/forget.htm In Search of the Ideal Aerobics Routine – http://www.achieve-fitness.com/ideal.htm Heart Rate Guidelines – http://www.achieve-fitness.com/cardio.htm

Be sure to also check out my Burn Fat FAST! ebook and audio program here: http://www.burn-fat-fast.com – it covers everything from cardiovascular training to strength training to nutrition and more.

As with any changes to your fitness program be careful and don’t over do it. Just because high intensity workouts burn more fat, don’t think that you’ll get even better results by doing it everyday – that will quickly lead to over-training and a loss of muscle which will only make it even harder to burn off the fat.

So if your primary goal is fat loss, don’t waste your time walking and instead focus on progressive, high intensity cardio to maximize the effectiveness of your workouts.

About The Author

Jesse Cannone is a certified personal trainer and author of the best-selling fitness ebook, Burn Fat FAST. Be sure to sign up for his free email course as it is full of powerful weight loss and fitness tips that are guaranteed to help you get the results you want. http://www.guaranteed-weightloss.com
info@guaranteed-weightloss.com

More tips for burning the fat!

• Couple Of Easiest Ways to Burn Fat Effectively
• 5 MORE Fat Burning Nutritional Tips
• To Burn Fat, Try The Deadlift!
• Fat Burning Cardio Workouts with Heart Rate Monitors
• Curb Cravings With Green Tea: Helps The Body Burn Fat by Diana Walker

Green tea has a long history of healthful benefits and its qualities are significantly more effective than black tea. Both teas come from the carnellia sinensis plant but green tea leaves are steamed rather than fermented like black and oolong teas. This prevents a powerful anti-oxidant, epigallocatechin gallate (EGCG), from being oxidized and therefore diminished.

Antioxidant Properties

Most of us have heard of the positive effects red wine can have on a fatty diet and its healthful benefits on heart disease. High amounts of catechins polyphenols, particularly EGCG, are present in green tea. And EGCG has twice as much resveratrol as red wine, making it a powerful weapon towards lowering cholesterol, inhibiting blood clots and negating the effects of a fatty diet.

EGCG is also used to treat diabetes and is reported to have glucose-lowering effects. In addition glucose can cause a person to feel hunger and by controlling insulin levels, you control appetite. Try drinking a mug of green tea at the first hunger pain and you are well on your way to managing your appetite.

Thermogenesis

Thermogenesis literally means heat generation. Green tea increases thermogenesis in the body, becoming a potent appetite suppressant and increasing fat oxidation, helping the body to use fat as an energy source. This means the body is preferentially burning fat over protein.

Green tea also raises the body’s metabolism, increasing the rate at which calories are burned. In a recent study, the combination of green tea and caffeine burned more calories than those given a placebo.

Add to its thermogenesis benefits, green tea also has energy-boosting properties, which makes it a perfect breakfast tea or mid-afternoon pick me up.

Other Healthful Benefits

There are many other conditions in which green tea is reputed to be helpful:

Killing cancer cells, while leaving healthy cells untouched

Treating Rheumatoid arthritis

Lowering LDL cholesterol

Preventing thrombosis which causes heart attacks and strokes

Addressing cardiovascular disease by inhibiting abnormal formation of blood clots

Preventing infection

Improving impaired immune function

Stopping certain neurodegenerative diseases (such as Parkinson’s and Alzheimer’s)

Treating multiple sclerosis

Preventing tooth decay by killing the bacteria that causes dental plaque

When you compare the heath benefits of green tea with the harmful effects of regular and diet soda, coffee and other damaging drinks, it is easy to see why green tea has a long and successful history of benefiting the drinker.

Adding Green Tea to Your Diet

Green tea has become so popular that it can be found in mainstream grocery stores as well as gas stations and convenience stores. There are many flavors and varieties of green teas so you will be sure to find a combination of flavors you’ll enjoy.

Consider also adding green tea water to some cooked foods. Adding tea to a pot of boiling pasta will affect the flavor in a fresh new way. Toss that same pasta with pine nuts, pesto and a dash of olive oil and you have a healthful dish with many antioxidant properties. Challenge yourself to find new and exciting ways to add green tea to your diet.

About The Author

Diana Walker

Are cravings for sugar, salt, junk food, sodas, and coffee running your life? For over 20 years, Diana Walker, the Cravings Coach, has assisted people like you in using natural, safe options for creating vibrant health. Receive Diana’s free Cravings Coach TIPS at http://www.thecravingscoach.com/blog

More tips for burning the fat!

• Couple Of Easiest Ways to Burn Fat Effectively
• 5 MORE Fat Burning Nutritional Tips
• To Burn Fat, Try The Deadlift!
• Fat Burning Cardio Workouts with Heart Rate Monitors
• Walking for Fat Loss???

What’s the secret to getting slim thighs? First, let me tell what it is not. You will never get the legs you want just by using those traditional leg machines at your gym or by doing day after day of boring cardio.

The reality is that you always see people at the gym doing this stuff and never seeing the results they want.

The real secret to getting your thighs slim involves 3 components: 1) proper nutrition, 2) strength training and 3) cardio (but not the typical kind of cardio everyone does).

1. Proper Nutrition: I am going to be honest with you. You will never ever get slimmer thighs if you don’t put the right foods in your body. It doesn’t matter how great your workout routine is or what you may have heard or read. If you eat the wrong foods your body will maintain or store more body fat around your midsection, your arms, your butt and your thighs.

And fat is what blurs the visibility of the underlying muscles. When you have excess body fat you cannot see any muscular definition.

So, if you want to get your thighs slimmer you have to eat enough of the right kinds of nutritious, fat burning foods that will help keep your legs sexy and lean.

A great rule of thumb I tell my clients is to make sure you eat at least 5 small meals each day. But, all 5 are not really “meals”.

3 are meals and 2 are snacks. So, it looks like this:

Breakfast

Snack

Lunch

Snack

Dinner

Getting into the habit of eating more frequently is how you start to boost your metabolism to burn fat so you can begin to get slim thighs much faster than if you eat fewer meals.

2. Strength Training: Usually when I tell women they need strength training to make their thighs slimmer they look at me like they’ve just seen a ghost.

“But, I don’t want to get bulky muscles” is a typical response I get. I don’t know where this myth came from but I want to clarify something here.

Getting “bulky” muscles just from strength training is 100% pure myth. Here’s why. Building the kind of muscle mass that you see on a bodybuilder is absolutely unrealistic for the majority of people especially women.

Women naturally have lower levels of testosterone which makes it more difficult to build muscle mass versus men.

Here is something else to consider. If you want slim thighs with nice “tone” you have to possess a certain level of muscularity anyway.

You can burn all the body fat you want but if you don’t have any real muscle on your legs your slim thighs will look more like toothpicks instead of sexy legs with curves.

That doesn’t mean you will “bulk up”. You simply fit the level of muscularity to match your goal. Adding some lean muscle to your thighs will give you that sexy curvacious appeal you are looking for.

And that comes from intense strength training and not from doing the leg machines at the gym with light weights and lots of repetitions.

You will never get slimmer thighs with nice definition that way. You have to lift heavier and smarter with just the right amount of rest in between to allow your body to recuperate which is when your thighs slim down.

Try these thigh slimming exercises to get you started:

squats

forward lunge walks

sideways lunge walks

box or bench jumps

Learn how to get slim thighs faster and lose 10 pounds in the process-

click here

3. Cardiovascular Training I never said no cardio. I said not the traditional cardio everyone else does. I am going to suggest a different twist on your typical cardio routine that will burn more calories and fat while stimulating your thighs to add some lean, sexy muscle tone.

Getting your thighs slim requires the combination of sufficient muscularity and low body fat.

Your muscles lie underneath a layer of fat cells. Fat cells store body fat. The more fat you carry the bigger your fat cells become and the less visible your muscles are.

So, to see those slim thighs underneath you also need to burn the fat from your fat cells.

Here’s a tip to get you started:

Perform 90% Heart Rate Peaks- Instead of doing the typical marathon cardio workout in your “fat burning zone” you are going to perform a much higher intensity workout but for a shorter time period.

This will allow you to burn more calories and fat long after your workout is over. Here is what you do:

Use the formula 220 – your age to get a number. Now, multiply that number by .85 and write down the product. Next, multiply the number by .75 and write down that product. The 2 products are your low and high end heart rate ranges.

Example for a 35-year old: 220 – 35 = 185

185 X .85 = 157

185 X .75 = 138

Heart rate range would be 138 (low end) to 157 (high end).

You will perform your cardio workout on any piece of equipment of your choice. Warm up for 5 minutes by gradually building your heart rate up to your low end range (138 in the above example).

Then you will increase the intensity until your heart rate peaks at your high end range (157 beats per minute in the above example).

Once you reach your high end range you immediately drop the intensity and recover back down to yoru low end range. Once you reach your low end range peak back up again.

Repeat this process of peaking and recovering for 30 minutes. Then record the total number of times you peaked to your high end range.

The next time you perform this you will try to beat the total number of peaks.

Cool down for 5 minutes by gradually decreasing the intensity until your heart rate is at your low end range or lower.

Stretch for 5-10 minutes.

And there you have it. The real secret to getting slim thighs is by adding some lean fat burning, thigh slimming muscle and dropping your body fat levels low enough to see those sexy trim legs.

About The Author

Kevin Yates, a nationally certified Personal Trainer, is the owner of http://www.learn2burnfat.com and the author of “5 Major Mistakes That Are Keeping You Fat & How To Easily Correct Them” a free report that shows you how to easily get on track to burning stubborn fat quickly. To get your free copy visit: http://www.learn2burnfat.com

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Fat Burn Zone

The good old fat burn zone is one of the biggest jokes in fitness and fat loss workouts going. It’s a shame that so many people believe in the fat burning cardio zone and that they have wasted so many hours on those programs.

I’ve spent over 17 years in the gyms and have yet to meet someone who got the body of their dreams by exercising in the fat burning zone. On the other hand, I’ve met hundreds of men and women, and heard from thousands more by email, who have told me that long, slow, boring cardio workouts do not help them lose body fat.

The truth is that exercising in the fat burn zone is the least important factor in losing belly fat. Instead, you need to focus on the following fat burning secrets to get more results in less time: diet, interval training, and resistance training.

Research and experience proves that you can’t out-train a bad diet. So no matter how good your workouts and no matter how consistent you are, if you continue to eat fast food, sugar, high-calorie beverages, and processed carbohydrates, you’re going to have an impossible time trying to burn belly fat.

And no amount of training in the fat burning zone will help you. After all, at best, you’d be burning 10 calories per minute when you do cardio exercise in the fat burn zone. That means you’d max out at 600 calories per hour.

That sounds like a lot, right? But compare that to the 1200 calories you can consume in just 10 minutes at McDonald’s – or on an appetizer at the Outback Steakhouse – and you quickly see that diet beats exercise every time!

So take that “fat burning zone”! That’s one big strike against you. Now for strike two. A recent study from Australia found that interval training – done for only 20 minutes, three times per week – resulted in a significant decrease in belly fat.

The researchers also tested exercise in the fat burn zone. And hey, according to the so-called “fitness experts”, exercising in the “zone” should work just as well, right? Well, it didn’t.

In fact, doing three sessions per week of 40 minutes of slow cardio did NOT result in any loss of stomach fat at all! This program was useless. It was a complete waste of time and the subjects did not get any results.

Finally, it’s time for strike three and then we can tell the slow cardio fat burning zone to get outta here! We all know that for a perfect body, we need to do some type of resistance training to sculpt our a
1000
rms and our abs.

But exercising in the zone does absolutely nothing for that. On the other hand, research shows that men and women who do resistance training can burn fat and sculpt muscle at the same time.

Just another reason to skip the long, slow cardio workouts. So instead, focus on your diet (eat more whole, natural foods) while using interval training to burn belly fat and resistance training to sculpt your muscles.

That will really put you in the fat burn zone! For more info on these types of workouts, get started with Turbulence Training today!

By: David Done

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Today’s Hottest Fat Burning Supplements for Men and Women
It’s summertime! The time of year when you want to show the most, feel the best and look ripped! In conjunction with a rigorous fitness plan and a healthy, well balanced diet, fat burning supplements have become an excellent way to optimize your results. It may just make the difference between getting to your goal a little sooner, or even surpassing your body fat goal by a few extra percentage points.

Just as in weight training programs and diets, there is individuality that allows different people to get results in different ways, the same goes for supplements as well. So to help you make a better informed decision regarding what fat burners are best for you, here is some additional information about fat burning supplements, and what are the most popular supplements on the market today for both men and women wanting to make the most of achieving that slim summer look.

Calotren Liquid Weight Loss Formula
Calotren is an all natural protein formula that comes in liquid form, therefore it is easier to absorb and works faster than most capsules and tablets. This formula assists the body in burning unwanted body fat naturally without the use of stimulants, tricking the body, or by starvation and severe calorie reduction. It just simply supports the natural fat burning ability of the body and allows you to burn sugar more efficiently.

The protein formula found in Calotren is also naturally occurring in the body. It serves a role of supporting the integrity of our muscles and joints and their ability to absorb impact. It is also linked to giving us a younger appearance as it supports healthy skin. This protein is already broken down and is readily absorbed when taken orally and its integration helps build muscle efficiently and in turn, burns fats and sugar efficiently as well.

There are no stimulants such as caffeine, it is ephedra free and there are no known side effects of using Calotren as a weight loss supplement. Other benefits of Calotren supplementation may include: decrease catabolism of muscle tissue, improved workout recovery with shortened rest times between intense session, no adverse effects from stimulants such as jitters or irratic sleep patterns, increased energy, loss of body fat, and healthy younger looking skin.

Bye bye belly fat! Learn how to burn fat
the easy way! Click here to get started today!

Take Calotren with water, usually 1 tblsp with a glass of water before bed and it should be outside of a 3 hr time frame of not eating to allow Calotren to work more effectively. You may take another serving in the morning before breakfast on an empty stomach to optimize fat burning. Calotren is unique in that it offers no stimulants, something that is hard to find in fat burning supplements that work.

Lean Out by Beverly International
Lean Out is a lipotropic formula that comes in a capsule form containing L-carnitine, Co-enzyme 10 and Chromium Picolinate. Co-enzyme 10 is an important fat soluble antioxidant that protects substances like cholesterol from oxidation, or the process of it being deposited on arterial walls. L-Carnitine serves two major functions as it relates to fat burning and fitness.

The metabolism of BCAA’s and burning fat. L-Carnitine is required for the transportation of fatty acids into the mitochondria where they serve for energy production while sparing muscle glycogen or sugar. A deficiency in Carnitine causes fatty acids to accumulate in the blood and ultimately result in more fat deposits. And many times this occurs right where you have the greatest accumulation and where you least likely would want it. In summary, L-Carnitine shifts your fuel source toward fat and thus leaves amino acids and glycogen available to build lean muscle tissue.

The dosage for Lean Out and L-Carnitine supplementation is 2-4 grams in 3-6 daily doses on an empty stomach taken with water. You may find it best to cycle this supplement in a 3 week on 1 week off cycle for optimal results.

Slim Quick by NxCare
Slim Quick by NxCare was specially created for women wanting to burn fat and have a lean look. It is considered the best weight loss product of its kind, and designed to work for a woman’s body to effectively burn fat. The quality ingredients are designed to overcome hormonal barriers that prevent most women from losing weight.

For best results, in conjunction with a fitness program and healthy eating plan, Slim Quick should be taken on an empty stomach with water. One capsule in the morming before breakfast and one capsule 6 hours later. As with any supplements, they are most effective when used in conjunction with a complete fitness plan and healthy, well balanced diet. No fat burning supplement can help you lose weight and burn fat exclusively, exercise is a must. But for those who wish to optimize their results, get an edge on competition, and accelerate their fat burning ability, a fat burning supplement is the way to go. For professional advice on fitness program, diet information and nutritional supplements, liveleantoday.com is your home to help you become fit for life.

Copyright (c) 2007 Charles Carter

About The Author
Charles Carter, BS in Exercise Science is President of LIVE, llc of http://www.liveleantoday.com – visit the website for more information on weight loss, core fitness programs, optimal diets, and online personal trainer and dietician services. For more information on products go to http://shop.liveleantoday.com .

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Ok so you might find the next few links interesting. These are from around the web, just random snippets that I’ve picked up in my reading, but I found some very cool information in them. You might too. Here goes…

Can you burn belly fat if you eat this?
There are over 30 names for sugar… …turbinado sugar, raw sugar, agave syrup, fruit paste, raw honey, malt syrup and many more. Of courseHow can you get a six pack fast?
Get Rid of Belly Fat Fast and Easy. How to Lose Belly Fat … To show off your abs, you need to burn off the layer of fat that is covering them. To do this you need to go on a calorie restricted diet and do a lot of exercise including cardio and sit ups. The layer of fat will not go away by simply doing sit ups and crunches. If you already have a low body fat percentage than doing situps and crunches will help you. Don’t go crazy with them. A lot of people go to the gym …

What Is The Best Way To Target Fat Loss On The Stomach/abdominal …
When you burn fat, you burn fat equally around your entire body. When you target a specific muscle group, you are growing and defining the muscle underneath the fat, but it does not burn the fat off that area any more than the rest of …

Hope you enjoy the read as much as I did and please if you have something to say, use the comments form below to let everyone know your thoughts.

Have a great day!

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