Having Trouble?

You’ve finally gotten a little bit used to the change of your diet and exercise plan, so it’s time to decide on whether your long term goal is to lose weight or gain muscle. This week I will show you guys eight important ways to burn fat and keep you muscle!

1) Set A Goal For Yourself And Achieve It

Until you set a goal of how much body fat you want to lose, you are just dreaming. It needs to be specific and written down. If losing body fat is what you want to do, you must be willing to achieve it at all costs. If you do not want to lose body fat enough, you will continue to give yourself reasons not to work out.

Get real and tell yourself that you are going to do this, no matter what. Before any other step, this is the most important one.

If you are not real and serious about losing fat, all the other steps will not help you. YOU MUST SET A GOAL FOR YOURSELF. You need a reason to keep going, to do cardio first thing in the morning, to skip that extra slice of pizza. You need a reason or you will not follow through. So step 1 is to stop dreaming and start doing. Tell yourself you are going to achieve your goal no matter what. Write down what you want to achieve and then go after it!

2) Drink your life away!

If you have ever doubted the importance of water, try going a few days without it. You can live weeks without food, but only days without water. It is used in EVERY single physiological process your body undergoes.

Its importance cannot be stated enough, especially when it comes too fat-loss and fitness training. Shoot for at least a gallon a day, preferably more. The inconvenience of constantly using the bathroom is a minor drawback compared to the benefits you will receive.

3) Eat 5-6 (Or More) Small Meals A Day

This is important in keeping your metabolism efficiently burning calories. Constantly grazing on meals every 3 hours will allow your body to burn off what it has consumed quicker and more efficiently. Eating one or two larger meals will actually cause your body’s metabolism to slow down. Skipping meals altogether will actually cause your body to store fat as a defense mechanism.

Your body is not sure when its going to get its next meal so it tends to store more in case of perceived famine. Make each meal consist of higher protein (builds muscle), moderate carbohydrates (fuel for the body) and low fat (energy and protection). Use the 50-40-10 rules as an approximate guideline. 50% of your calories coming from protein, 40% carbs, and 10% fats.

4) Do INTENSE Cardio 3-4 Times A Week

This is where the majority of the calorie burning takes place. Not necessarily from the cardio you just did, but from the fact that doing cardio increases your metabolic rate so that the rest of the day you will burn off more calories as well.

Treat your cardio days like you do your workouts. That means put all of your energy and intensity into your cardio. Do 20-30 minutes of cardio 3-4 days a week.

During a session of cardio, warm-up for 5 minutes, then do 20 minutes at a high intensity pace. Then cool down for the last 5 minutes.

Go at a fast enough pace where you are sweating, panting, huffing, puffing, turning red. Get your body out of homeostasis (every things normal and in balance). Doing cardio for the sakes of doing it will not burn fat. Going for a leisurely walk will not sufficiently burn fat, unless you walk ten miles. Riding a stationary bike while relaxingly reading the paper will not burn much fat.

Hey, its only 30 minutes. Bust your butt for this time and the return on your investment will be great. Choose cardio machines that get more of your body moving. The more you move, the more you burn.

Stairmaster and running on the Treadmill are good examples. The recumbent bike is good also, because you can focus on high intensity without worrying about falling off. The more your whole body moves, the more energy you expend.

5) Do Intense Weight Training 3-4 Times A Week

Do not mistake weight training w/ trying to burn fat. Weight training will not burn a sufficient amount of body fat. What weight training will do is help you burn fat in the future. When you add muscle to your frame, your body has to expend more energy (burn more calories) to maintain that muscle tissue.

So when you are at rest, even sleeping, the more lean muscle mass you have, and the more calories you will expend. Weight training will not only strengthen existing muscle, but will add additional lean muscle tissue to handle any future demands placed on the muscle. The more lean muscle tissue you have, the more calories you will expend at rest. Not bad, huh?

6) Figure Out Your Daily Energy Expenditure and Reduce It

Most people do not like to calorie count, me included. But in order to properly lose body fat, you need to determine your daily energy expenditure or caloric maintenance level. You then need to reduce your energy consumption to be below your energy output.

It’s difficult to place a number on how much below your consumption you should go, because everyone is different. A good place to start would be 150-200 calories below your maintenance levels. Then continue to observe the effects in the mirror to determine if this number needs to be changed. If you continue to see no results, try reducing your energy consumption to 300 calories below your energy output.

7) Instead of a 30-minute Cardio, Do 2 Sets of 15-minute Sessions

This is definitely a tough thing to do because of busy schedules, but if it is possible, do a 15-minute cardio session first thing in the morning and another session later in the afternoon or early evening.

Research has shown that compared with subjects that did a 30-minute cardio session, those that did 2; 15-minute sessions burned twice as many calories. Make each 15-minute session still very intense, which is easier to do if you are going 15 minutes.

Warm-up for 2-3 minutes and then goe all out for 13-15 minutes, then cool down for 2-3 minutes. Once again, if you can fit 2, 15 minute cardio sessions into your day (avoid doing it on weight-training days), you will burn twice the amount of calories than doing a 30 minute session.

8) Continue to Up You Weight

Remember that building lean muscle will assist you in the fat-burning process later on. The more muscle you have, the more energy your body expends to maintain that muscle, even at rest. In order to make constant and significant gains, remember to train intensely and for short durations. I like to call them “bursts of exercise!”

Try and work no more than 2 muscle groups a workout, 3 workouts a week. Or you can do 1 muscle group each workout, training 5-6 days a week in shorter bursts. Keep reps lower than higher. This will cause you to maintain high enough resistance to add overload to the muscle, causing more muscle growth. Do only 2-3 heavy sets per exercise and keep workouts no longer than 45 minutes.

Keep your workouts intense and to the point. Do it and get out of the gym. DO NOT DO YOUR CARDIO BEFORE WEIGHT TRAINING! It’s hard to focus intensely on both weight training and cardio in the same session. Do not rob one to pay the other.

These are 8 simple (well, not so simple if you do them well!) ways you can maximize fat burning while increasing the likelihood of not losing much muscle. Cardio and proper nutrition are two of the most vital areas to focus on when attempting to shed fat and gain muscle.

Step 2: Let’s Get Movin’!

Eating clean is one of the most important factors of creating your new fit lifestyle. But exercise is a definite must to acquire that dream body you deserve!

“Exercise is the magic pill,” says Michael R. Bracko, EdD, FACSM, chairman of the American College of Sports Medicine’s Consumer Information Committee. “Exercise can literally cure diseases like some forms of heart disease. Exercise has been implicated in helping people prevent or recover from some forms of cancer. Exercise helps people with arthritis. Exercise helps people prevent and reverse depression.”

trainer blowing a whistle

And there’s no arguing that exercise can help most people lose weight, as well as look more toned and trim.

Of course, there’s a catch. You need to get — and keep — moving if you want to cash in on the benefits. This doesn’t necessarily mean following a strict, time-consuming regimen at the gym — although that can certainly reap benefits. The truth is you can get rewards from many different types and levels of exercise.

“Any little increment of physical activity is going to be a great boost to weight loss and feeling better,” says Rita Redberg, MSc, chairwoman of the American Heart Association’s Scientific Advisory Board for the Choose to Move program.

Your exercise options are numerous, including walking, dancing, gardening, biking — even doing household chores, says Redberg. The important thing is to choose activities you enjoy, she says. That will increase your chances of making it a habit.

And how much exercise should you do? For heart health, the AHA recommends at least 30 minutes of moderate-intensity physical activity, such as walking, on most days of the week.

Yet “if you’re getting less than that, you’re still going to see benefits,” says Redberg. “It’s not like if you can’t do 30 minutes, you shouldn’t do anything, because you’re definitely going to see benefits even at 5 or 10 minutes of moving around.”

Ready to get started? Health and fitness experts helped WebMD compile this beginner’s guide to exercise, including definitions of some common exercise terms, sample workouts, and recommendations on home exercise equipment.

A way to measure the intensity of your exercise is to check you heart rate or pulse during physical activity. These should be within a target range during different levels of intensity.

For example, according to the CDC, for moderate-intensity physical activity, a person’s target heart rate should be 50% to 70% of his or her maximum heart rate.

The first step to any workout routine is to evaluate how fit you are for your chosen physical activity. Whenever you begin an exercise program, it’s wise to consult a doctor. Anyone with major health risks, males aged 45 and older, and women aged 55 and older should get medical clearance, says Cedric Bryant, PhD, chief exercise physiologist for the American Council on Exercise.

Let’s Start!

It’s January again, and everyone’s rushing to the gym to reach their number one New Year’s Resolution goal: The perfect beach body.

But what does that mean? Some say they’d like to drop a few pounds, and go on some fad diet that would restrict them of eating any kind of carbohydrates or proteins. Some say they’d like to gain some muscle, and hit the bench press 24/7. People always forget is that exercise and diet are both important for creating the body you want the most. They don’t realize is that fitness is a lifestyle change.

Here on my blog I will guide you step by step to a healthier and (hopefully) happier life along with giving you advice for weekly workout routines!

So here’s Step 1:

EAT CLEAN.

The Basic Principles of Eating Clean

Eating clean involves not only choosing the right foods to eat but also avoiding all of the junk foods and processed foods that are so readily available. The keys to good health and proper nutrition are in the following principles:

  • Eat whole foods: Whole foods are foods that haven’t been tampered with, in the lab or the manufacturing plant. The foods you eat on this plan are straight from the farm: whole fruits and vegetables, whole grains, grass-fed and free-range meats, low fat dairy products, unsalted nuts, and seeds.
  • Avoid processed foods: Processed foods are any food that has a label. A label means that more than one ingredient was used to make that food. You don’t have to eliminate all processed foods (like whole grain pasta or natural cheeses), but if you can’t pronounce an ingredient on a label, don’t put that food in your shopping basket.
  • Eliminate refined sugar. Refined sugar provides nothing but calories. Other sweeteners can be used, but with all the good foods you add to your diet, refined sugar really has very little place in the eating clean plan.
  • Eat five or six small meals a day. By eating smaller meals throughout the day you can help rev up your metabolism and reduce the chance that you’ll eat some Funyuns rather than that whole grain cracker with nut butter and strawberries. You never get so hungry on this plan that you’ll feel deprived or feel the need to cheat.
  • Cook your own meals. Instead of buying meals in a box, cook meals from scratch. That’s not as hard as it sounds! Clean, whole foods need little preparation beyond chopping and sautéing to make satisfying, delicious meals your family will love.
  • Combine protein with carbs. When you do snack or eat a meal, make sure that meal is balanced. For the most satisfaction from your diet, and so you’ll be less tempted to eat junk food, combine protein with carbs or carbs and fat. This simple act will fuel your body and quash hunger pangs.

http://www.dummies.com/how-to/content/eating-clean-for-dummies-cheat-sheet.html

Eating clean will help you have a great start on your way to that beach body of your dreams, but no need to get vegan, you can slowly take away chips, candy and soda, a little bit at a time.