Believe it or not, losing a little or a
lot of fat involves pretty much the same concept - consistent dieting
coupled with cardiovascular exercise and weight training. This is how
the professionals do it, and it works. If you are overweight, you may
be hesitant to start a weight training program, but the benefits far outweigh
any reservations you may have.
Weight training enhances your fat loss by
increasing your muscle mass and more muscle means more calories burned
(faster metabolism). It also it gives your skin a more tone, tight appearance,
lowers your blood pressure, strengthens your bones, improves your agility,
increases your flexibility, strengthens your immune system and gives you
more energy and a brighter outlook on life. If you have a high level of
body fat, or you have never been able to successfully lose fat, you should
consider trying a complete, well-rounded program that not only focuses
on dieting, but also includes adequate cardiovascular activity and weight
If you are already very muscular, and you
just want lose a little body fat, then a fat loss program that includes
regular cardiovascular activity and weight training is perfect for you.
The best way to get ripped and maintain
as much muscle as you can is to diet slowly.
The truth is, when you are on a low calorie
diet, your body prefers to use muscle tissue for fuel rather than excess
body fat. So, the slower you lose weight, the more likely you are losing
fat and not muscle. Ideally, you should aim to lose no more than 1lb -
1.5 lbs per week that's it. If you are obese, then you should try to lose
no more than 1% of your bodyweight per week. Any more than that and you
are sacrificing muscle.
Women do tend to lose fat at a slower rate
than men, but don't let this discourage you. Women simply store fat more
efficiently than men because it is needed during and after pregnancy.
As your body fat levels drop, you will notice that the fat loss comes
off in reverse of how it was put on. So, the most recent fat gains will
come off first, while the old fat that has been there for a while will
take the longest to lose.
The most difficult fat to lose usually centers
around the waist, belly and lower back areas for men, and the upper thigh
and buttocks, area for women. The fat in these areas are the most difficult
to totally get rid of. These areas are comprised of mostly brown adipose
tissue (fat). This type of fat is difficult to lose because the low blood
flow in these areas hinders the fat mobilization. So, if the fat can't
be moved into the bloodstream to be used as fuel, those love handles will
never go away.
That's why thermogenic agents like ephedrine
and blood thinning supplements like aspirin help to improve fat loss -
they increase circulation into these hard to reach areas and mobilize
the stubborn fat.
Remember that you cannot spot reduce!
What I mean by this is that you can't pick and choose the areas that you
would like to lose the fat and do exercises that work those areas expecting
the fat to just magically disappear in those areas. Your body does not
work that way. The only way to decrease the amount of fat in certain key
areas is by lowering your total body fat levels.
As you lose fat, it will come off all over
your body, not just in specific areas. If you follow a complete diet and
weight training program for at least 12 weeks, you will begin to see dramatic
changes occurring with your body, and I'm not just talking about the obvious
physical changes, I'm also talking about the psychological and physiological
You can expect lower body fat (of course),
increased muscle mass, increased metabolism, increased sense of well-being,
more energy, lower bad cholesterol level, increased good cholesterol level,
decreased risk of heart disease, deeper more restful sleep and most important,
To be successful, your fat loss program
should include the following:
- A calorie restrictive diet, which
requires you to eat no less than 12x and no more than 15x your LEAN
bodyweight in calories.
- Regular cardiovascular activity for
at least 30-45 minutes 3-4 times per week. Some recommend a moderate
pace while other recommend a vigorous pace -- it doesn't really matter
as long as you are exercising.
- Weight training.
- Supplementing your diet with vitamins,
minerals and amino acids. Vitamin C, L-glutamine, and a good multi
vitamin are the bare essentials.
- Adequate dietary fat, including
high amounts of Essential Fatty Acids (Omega-6 and Omega-3).
- Make sure that the program you decide
on is compatible with your lifestyle and schedule.
You can have the greatest program in the world, but if you cannot implement
it then it is worthless. There are thousands of fat loss diets and workouts
that will work, but the hard part is finding one that works for you
and the specifics of your diet and schedule restraints.