If you are overweight, how much weight will you actually need to lose in the form of body fat? How much physical exercise can you currently handle? Is quick weight loss safe? These questions and a few others are important to help you determine what specific program will work for your unique body type and activity level. There is no such thing as a one-size-fits-all diet, health and fitness program. Your eating habits are going to be important to the overall plan.
Your current weight and height will determine certain factors of your plan. How much food do you really need to maintain your current physical condition and activity level? You’d be surprised to find out that most respondents fitness surveys overestimate the amount of work they do and underestimate the amount of food they actually consume.
Here are some basic steps to help you understand what is needed to achieve your weight loss and muscle gaining objectives. Based on your current physical attributes and activity you will need to follow a specific eating plan for 4 to 6 weeks. You’ll need to avoid heavy dieting because it will seriously undermine your metabolic rate and cause you to store fat.
You will be tracking your progress so you’ll be aware of when it starts and when it ends in order to stay focused on your goals. As a natural bodybuilder I often prepared for competition several months in advance by shedding excess pounds.
This practice also helps to level off your blood sugar throughout the day. When you’re eating every 3 hours, you’re less likely to feel the need to binge on food that is bad for you. You will be able to burn fat more efficiently and increase your metabolism while curbing hunger when you eat good quality protein at each meal. Be sure to get the right amount of exercise for your level of health, your size and frame and activity level. For those who like simple analogies, it’s like brushing your teeth.
Proper maintenance is essential to getting and staying fit and low body fat for the rest of your life. Try to go a month without brushing your teeth and see how uncomfortable experience can be. Daily exercise is necessary for proper maintenance of health and well-being.
A moderate exercise program done consistently each day can keep you in good physical condition. As you get into shape and develop a strong physique, your internal organs; muscles, blood and bones all benefit from vigorous exercise. Water is also of vital importance to health maintenance.
As you increase your physical activity, your need for hydration increases. Your body benefits from increased water consumption; keep in mind that an adult is over 60% water. You will find that water helps in the digestion process, the elimination process and even helps you burn fat.
Another important component in the makes is rest and recovery. You will need to get as much sleep as possible during your heavy workouts in order to effectively repair and rebuild cells. Much of the fat burning and muscles building occurs when you’re asleep.
This process releases a complex cocktail of hormones into your bloodstream which are designed to rebuild you from the ground up; to make you better and stronger for the next challenge. Be sure to have a doctor’s permission to conduct any vigorous exercise program or diet to ensure that you are healthy enough for the venture. If I were you, I would not give up hope. You can get fit, low body fat and lean with a custom quick weight loss program.
Grab your Complimentary Special Report on Express Fat Loss ……….DOWNLOAD NOW
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If you’re the muscular type who naturally enjoys exercise, you will be more likely to emphasize fitness routines in your way of life. Scientific research has also shown us that our brain has a great deal to do with our option of foods, our capacity to stay on task and also the sort of exercise routines we like to do or not do. These all factor into whether you take fitness seriously or not.
Your body stores excess carbs as fat and therefore any fuel that is left over from your every day activity is neatly stored for future use in your fat cells. In case you have a sedentary way of life and the majority of your meals consists of sugar, starches, processed grains, saturated fat and hydrogenated oils, it’s going to be tough to get into shape. So that you can get your fifteen pounds of fat to disappear, we’re going to have to increase your metabolic rate with diet and exercise and limit sugar intake.
To make this program work efficiently yet safely, we wish to make sure that you burn fat by elevating your metabolism and stimulating growth and fat burning hormones. People who use calorie restriction alone to lose weight tend to burn up fat and protein inside the form of muscle mass along with water weight. This is why several individuals who lose weight rapidly by means of calorie restriction look awful.
To steer clear of this outcome, we use fat burning workouts and decrease our calorie intake by no more than 500 calories much less than our bodies require for its every day tasks. We also remove all processed carbs from our diet.
This leaves plant-based carbohydrates which go via the digestive system a lot slower and supply several more advantages. We also introduce lean protein sources and beneficial mono unsaturated fats to assist in the elevation of metabolism. When it comes to food choices, four fantastic exceptions in this program needs to be required eating; oatmeal, apples, berries and milk or yogurt.
These foods have far a lot more value to the body although they contain a fair amount of carbohydrates. Restricting your sugar intake to low glycemic index carbs, we will force your body to use your reserves of fat without adversely influencing your blood sugar levels. One effective method to eat for fat burning success is to take small portions of nutritionally balanced meals every 3 hours.
These meals consist of a high percent of protein, with carbs and fats splitting the balance. So, your meal may consist of 40% protein, 20% fat 40% complex carbs. This will probably be used to fuel your workouts and evenly distribute your calories for maximum effect.
People who aren’t employed to exercising prefer to focus on getting the eating regimen correct before moving on to the workout. Fat burning workouts consist of compound strength training exercises alternating with high intensity/short duration aerobic exercises and lengthy slow sub aerobic exercises.
This approach yields 2 to 3 pounds of fat per week; which allows you to burn off 15 pounds of fat in less than two months! One reason why this is considerably greater than just dieting is that fat takes up far more space than muscle even though muscle is heavier. That means your clothing will start to fit a lot earlier than you expect. You’ll look healthier whenever you know how to lose body fat fast.
Grab your F.R.E.E Special Report on Express Fat Loss and start to Improve Your Physique and Get the Body You Want
]]>Fortunately, if you have the right quick weight loss tricks to utilize, this won’t be the case for you.
Let’s take a brief look at what you need to know so that you will, without question, see the quick weight loss that you’re after.
Quick Weight Loss Trick #1: Eat Breakfast Within 30 Minutes Of Waking
If there’s one misconception that many people have about how to lose weight quickly it’s that they should skimp on breakfast in order to save calories. You think that if you can do away with this meal, you’ll have 300-400 calories more to eat later on in the day. Or, if you choose to just not consume those calories at all, you’ll just lose weight that much faster.
The problem with this thinking though is that the vast majority of time, those who decide to forgo this meal actually just end up eating more later on in the day because of it. Their stomachs are ravenous and by the time 10 am rolls around, they’re headed right for that vending machine and nothing’s stopping them.
If you can eat a small, healthy meal first thing upon waking, your hunger is going to be far more controllable throughout the day thus you’ll see better results.
Quick Weight Loss Trick #2: Drink Plenty Of Green Tea
Second, another great weight loss trick is to make sure you are drinking plenty of green tea on your diet. Green tea will also act to create a feeling of fullness in the body since it is a hot liquid and it will also help to speed the metabolic rate as well.
Green tea offers numerous health benefits, so this is one drink you really can’t go without.
Quick Weight Loss Trick #3: Eat Your Protein First
Third, when meal time rolls around, make sure that you’re eating your protein rich foods first. These tend to create better satiety in the body so by eating them to start off with, you may just reduce back on how many calories you consume overall.
Also always make sure that you include protein with each meal and snack you eat as it is the single most important nutrient to have on a fat loss program.
Quick Weight Loss Trick #4: Plan For A Snack Before Bed
Finally, don’t shun snacking at night. If you want to eat at night and you plan for it by working those calories into your program, it’s perfectly possibly to have something light before turning in.
Focus on a protein based snack with a small amount of healthy fat rather than the typical snack foods most people eat however. Those foods are just going to prompt you to eat more and that’s when this late night snack really becomes a problem.
If you plan for this snack and choose wisely, it definitely can be part of a healthy meal plan.
So keep these quick weight loss tricks in mind. If you can incorporate them into your program, you will, without a doubt see the results you’re after.
To know more about Quick Weight Loss Trick…..GRAB YOUR F.R.E.E. SPECIAL REPORT ON EXPRESS FAT LOSS …..CLICK HERE to discover how I won the Lean Body Challenge in 2008 with my technique!!
]]>And you never – ever – eat fast food. Well, almost never.
But you do have a few unhealthy skeletons in your closet -ones that you probably aren’t even aware of.
The following 5 Mistakes are frequently committed by health conscious people. Once you break these bad habits, you’ll find that achieving your weight loss goals just became a whole lot easier.
1. You’re Dehydrated
- It has been said that 75 percent of the population is chronically dehydrated. Would you disagree? When was the last time that you actually drank 8 glasses of water in a day?
- Dehydration occurs when more fluid leaves your body than is taken in. Symptoms include: fatigue, irritability, headaches, nausea, rapid heart rate, and, in extreme cases, even death.
- Dehydration also slows your metabolism, which hinders weight loss.
You shouldn’t wait until the feeling of thirst or dry mouth hits you, at that point damage has already been done. Instead, constantly rehydrate throughout your day to avoid dehydration.
The best way to do this is to incorporate water into your daily schedule. Have a water bottle at your desk and train yourself to sip on it often, and get into the habit of drinking a full glass of water with each meal and snack.
2. You Eat Out Too Often
- Research suggests that most people eat out one out of every 4 meals and snacks. That’s an average of once a day.
- Restaurant food is designed to do one thing: to taste good. In order to increase eating pleasure, each item is loaded with fat, salt and sugar. This causes you to eat way more calories than you actually need.
- Even when you order ‘healthy’ items, you’re still taking in more calories and fat grams than you would if you had prepared the item at home. Imagine the last salad you ordered out. Didn’t it come with cream dressing, croutons, cheese sprinkles and a piece of butter laden bread on the side?
The main reason people eat out is for convenience, so with a little organization you’ll find that preparing your own meals takes less time than you thought it would. On the weekend sit down and plan out your meals for the week. Then go to the grocery store and stock up on everything you’ll need for those meals.
Pack your lunch and snacks each night before bed, then grab it on your way out the door in the morning. When you prepare dinner at home, make enough for at least the next day as well. Your efforts will pay off both in terms of weight loss and in money saved.
3. You’re Sleep Deprived
- In Gallup Poll surveys, 56% of the adult population reported that drowsiness is a problem in the daytime. That’s more than half of us that clearly don’t get enough sleep.
- Healthy adults require 7-8 hours of sleep each night. When you fail to meet this need your body goes into sleep debt, which continues to accumulate indefinitely until you catch up.
- A lack of sleep negatively affects your immune system, your nervous system, and interferes with healthy hormone release and cellular repairs.
The best way to combat sleep deprivation is to set a scheduled bedtime. Your body will benefit from a consistent sleeping and waking routine, and you’re sure to get all the rest you need.
If you have trouble falling asleep once you’re in bed, then try these two tips. First, make sure that you don’t drink any caffeinated beverages after lunchtime. Second, don’t eat for three hours before you go to bed. This helps eliminate sleeplessness due to indigestion, and will also turbo-charge your weight loss.
4. You’re Stressed Out
- I don’t have to tell you that we are living in a fast-paced world and that most of us have stress levels that are through the roof. But what you might not realize is that your stress levels are making you fat.
- Stress creates an increase in the hormone cortisol, and chronic stress creates a chronic increase in cortisol. This is a problem because is slows your metabolism, leads to cravings and is linked to greater levels of abdominal fat storage.
- The vicious cycle of stress and weight gain goes around and around. Stress causes you to eat emotionally, and your raised cortisol levels cause that food to be stored as fat.
One of the most effective ways to instantly eliminate stress is to sit down and write out a list of all the things that are bothering you. This should include things that you need to get done, issues that weigh on your mind and anything you believe contributes to your stress level.
Once it’s all down on paper, organize it like a to-do list and start resolving each item. Doing so will get the stress off of your mind and will put your body into the motion of resolving each issue.
5. You’re on Exercise Autopilot
- You do the same thing each and every time you exercise. Same machines, same pace, same duration. While your routine sure feels comfortable, your results have long since halted.
- A plateau occurs when your body adapts to your routine and weight loss stops. It is incredibly frustrating, and totally avoidable.
- You don’t have to increase the amount of time that you spend exercising in order to see quicker, faster results. It’s all about challenging your body.
There are two simple ways to instantly increase the effectiveness of your exercise routine. First, increase your pace. Secondly, increase your intensity. Constantly vary your speed and intensity in order to keep your muscles guessing and adapting.
Another way to break through the exercise plateau is to do something totally new. If you regularly use weight machines then start using free weights. If you normally jog on the treadmill then start using the bike.
Are you ready to break the plateau as you take your routine to the next level?
Would you like to know without a shadow of a doubt that you are going to lose weight in the coming months?
It’s my goal to see you achieve greatness. I believe that you’ve got what it takes.
It’s so simple. Grab your copy of the Ultimate Guide to Express Fat Loss today to get started on a program that will improve your health and well being, and will get you amazing results.
]]>This is a copy of Frank email (with his permission).
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Hi Martin,
First of all I would like to say thank you for all the good information you provide with your tips and your newsletter. I loved your tips and try to make all of them my new way of life.
I don’t know if you can answer to my question. When I train my chest, it’s very hard for me to be able to push heavy for my workout. I’m pretty good with the rest of the body parts.
My split routine is like this:
Monday: Back/Core
Tuesday: Legs
Wednesday: Shoulders/Core
Thursday: Biceps
Friday: Triceps/Core
Saturday: Chest
Sunday: OFF
Do you think this is a good split for my routine?
I usually do 5 set of 3 exercises for each body part?
Each set is around 12-15 reps and I keep the same program for 12 weeks.
Thank you
Frank
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I can see right away that a few things are not right with Frank’s routine.
First, let’s talk about how Frank split his workouts to work different body parts. It depends on what you want to accomplish, but for nearly everyone, heavy strength workouts out 6 days a week is too much. I might do this when I’m training for a bodybuilding tournament, but otherwise I do my strength training 4 days a week and I stay in amazing shape all year round.
Second, the idea of training different muscle groups on different days makes sense – it really hits those areas hard and then gives them plenty of time to repair and recover, which is when new muscle mass gets laid down. That’s the point of strength training after all. But Frank has taken this a little too far. Instead of breaking down the muscle groups into, for example, biceps one day and triceps another, plan instead for a ‘legs’ day, an ‘arms’ day, an ‘abs’ day and so on. This lets you have a little more variety in your sets, and will let you train a little harder for a little longer.
Remember that when you train your shoulders as a ‘primary’ muscle, your triceps will be working as well as ‘secondary’ muscles. If on another day, you target your triceps on its own, then the next day you train your chest and your shoulders and triceps are again involved as a secondary muscles. That means your triceps are actually working hard three days on the week – by the last day, they’re dead! You don’t have any power to push heavy. This is the mistake in Frank’s program design.
Third, doing 5 sets of 3 exercises for your any single small muscle area (like triceps) is way too much. That will give you a total of 15 sets and if each set is for 12 to15 reps, that’s 180 to 225 efforts for a single muscle area!
15 Sets for a big muscle group like chest, back or quads is fine, because of all the ‘secondary’ muscles that share the load. For smaller muscles like biceps, triceps, or calves, stick to just 8 to 12 sets.
Fourth, make sure you rest enough to be able to recover from your last workout. That’s when your muscles repair and build new muscle mass. If you don’t let them rest, your progress will slow and you could even get injured. Trying to keep going when your muscles feel fatigued is a sure way to get injured, and it’s a sign you haven’t given your muscles enough time to recover. ‘Mixing up’ your program can help too; doing a pattern of shoulders – legs – chest and arms – abs, for example, means that you are not stressing secondary muscles too workouts in a row. Keep consecutive days of strength training focused on body parts that are ‘far apart’ or isolated from each other.
Fifth, Frank has been sticking with the same program for too long. Keeping a program going for more than 6 weeks isn’t going to work. Your muscles adjust to your workout and you won’t progress. Your body gets on “cruise control” and doesn’t need to work as hard to achieve the workout – and that means fewer results.
I like to change my programs every 4 to 6 weeks. It depends what phase I’m in (e.g. breaking plateau, active recovery, balance and nervous system, cutting phase, bulking phase etc.). You don’t need to worry too much about this level of detail, but as soon as you start to feel like you aren’t making the gains you want, it’s time to change your program and challenge your muscles in a new way.
Here’s a sample program that I use:
Monday: Chest/Triceps/Core (plus 15 minutes of cardio intervals)
Tuesday: Quads/Calf/Core
Wednesday: OFF
Thursday: Back/Biceps (plus 15 minutes of cardio intervals)
Friday: Hamstring/Shoulders/Core
Saturday: OFF
Sunday: OFF or Cardio
I like to work my Chest and Triceps on the same day as well as my Back and Biceps; this means I don’t forget about those ‘secondary’ muscles!
So let’s thank Frank for writing in, because like many of you he’s working hard and trying to get results, and asked for help when he felt that he wasn’t getting the best results. Chances are some of you have experienced the same thing. That’s why I’m here. Thanks to Frank, we’ve been able to talk about what he – and you – can do to get your strength training back on track and get the best results possible!
In my Ultimate Guide to Express Fat Loss I design a full program for you for 4 months. Everything is done with pictures and description of each exercises. This is based on years of practice on me, and on my clients. I bring you the best exercises planned in the most effective way to give you the best results!
You can read more about the system right here
]]>They cast a spell over the most well-meaning dieter, and cause logical people to overeat until their sides hurt.
They occupy your thoughts to the point of obsession as you try to ignore a plate of cookies.
And when it’s all said and done, they accumulate on your body in the most obtrusive way as a result of dozens of unused calories.
Why does food hold such power? And, most importantly, how can you control your eating?
The End of Overeating
David A. Kessler, MD set out to answer these pressing questions in his instant bestseller, The End of Overeating. Despite being a pediatrician, a former FDA commissioner, and former dean of the medical schools at Yale and the University of California, San Francisco, Dr. Kessler struggles with his weight.
Observing the current obesity epedemic, he knew that he wasn’t alone.
Dr. Kessler, with the insight of some of the brightest minds in medicine and science, discovered the following three reasons that most of us are compelled to overeat.
- An Irresistable Combination Rewires Your Brain: Think of your favorite treat – most likely it can be broken down into the basic building blocks of sugar, fat and salt. This combination is known of as the ‘three points of the compass’, a combination that has been shown to literally alter the biological circuitry of your brain.
Sugar, fat and salt give food a high hedonic value which gives you pleasure. This pleasure reinforces you to return to your favorite foods time and time again.
- The Food Industry Targets You: Everywhere you go you’ll see the clever work of the food industry, tempting you with highly palatable creations. Food has become a science, and your taste preferences the guiding light.
The food industry has one goal – to get you hooked. By constructing food items that are high in sugar, fat and salt they know that you will come back time and time again.
- Conditioned Hypereating Becomes a Way of Life: Humans are conditioned to seek more reward. When readily available, hyper palatable food become our reward a pattern of hypereating quickly emerges. Dr. Kessler describes the cycle:
“Foods high in sugar, fat, and salt, and the cues that signal them, promote more of everything: more arousal…more thoughts of food…more urge to pursue food…more dopamine-stimulated approach behavior…more consumption…more opioid-driven reward…more overeating to feel better…more delay in feeling fulll…more loss of control…more preoccupation with food…more habit-driven behavior…and ultimately, more and more weight gain.”
Breaking the Cycle
The good news is that you don’t have to remain trapped in a cycle of overeating. The following three tips will put you back in control.
- Set Your Rules: In order to resist overeating in today’s tempting food environment, you must eat by a set of self-imposed rules. Predetermined rules take away the need to make food decisions in vulnerable moments.
Dr. Kessler thinks these rules should be, “simple enough to fit with your busy life, but specific enough to remove uncertainty from the food equation.”
For suggestions as to what rules you should adopt, let’s turn to another authority on eating, bestselling author of ‘In Defense of Food’, Michael Pollan:
- Don’t eat anything your great grandmother wouldn’t recognize as food.
- Pay more, eat less. Look for quality of food over quantity.
- Eat meals. Cut out snacking, stick with structured meals.
- Don’t get your fuel from the same place your car does. Gas stations are great for fueling your car, but the food they sell are not suited to fuel you.
- Try not to eat alone. Eating can become mindless when alone, leading to overeating.
- Eat slowly. Eat foods that have been prepared slowly – that means no fast food.
- Make Negative Associations: When was the last time you peeled a lemon and ate it whole? Probably never. That’s because your taste buds have a negative association with the sour taste.
Our taste buds have traditionally been our guide when it comes to food selection, but this must change for you to successfully avoid overeating. Since the food industry purposely crafts food items to please your taste buds (not waistline) what tastes good can no longer dictate what you eat.
It’s up to you to create negative associations with unhealthy food – despite their pleasing taste. Here are some negatives to focus on:
- Those extra calories will accumulate around your waist.
- Your health will suffer.
- You will become more disspointed with your appearance.
- You’ll feel sluggish.
- Give Yourself a Real Reward: The bottom line is that we eat unhealthy food as a reward, even though it causes more harm that good. It’s time to give yourself a truly benificial reward – exercise.
Exercise is a healthy reward that will not only release endorphins into your system, but will also give you the benefit of weight loss and improved health.
If you answered no to the above questions then you are likely suffering from nutritional deficiencies.
It’s hard to know exactly what to eat for optimal health, especially since everyone has a different opinion.
Even when you make every effort to eat healthy, your diet almost always lacks important nutrients.
In her book, Green For Life, Victoria Boutenko set out in search of the perfect human diet. She immersed herself in nutrition research and discovered a very interesting observation.
The Chimpanzee Connection: Chimpanzees and humans are more closely related than any other animal species. In fact, research shows that we share 99.4% of our DNA sequence with our chimpanzee friends.
Why is this significant? Chimpanzees are in far better physical shape than humans, and possess strong natural immunity to cancer and other fatal — and quite common — human illnesses.
Victoria’s research all pointed to the chimpanzee diet as the reason for their superior health. Chimps and humans have vastly different eating habits.
It’s All About The Greens: While humans enjoy pizza and hamburgers, chimps eat a diet extremely high in dark leafy greens — an item that hardly exists in the human world.
Victoria then turned her focus on dark leafy greens. What she discovered was a super-food packed with extremely high levels of nutrients. Here are 5 amazing facts about greens:
1. Greens are packed with amino acids…AKA protein.
I’ll bet you didn’t know that dark leafy greens are a legitimate source of protein. It’s true!
Protein molecules are made of a chain of amino acids. When you consume protein from chicken, you’re getting chains of amino acids that have already been assembled into a complex protein.
When you eat dark leafy greens you are getting a plethora of individual amino acids. Your body then takes these amino acids and assembles it into complex protein chains.
2. Greens give you lots of insoluble fiber…like a sponge.
You know fiber is important, but did you realize that fiber is needed to rid your body of toxins? Insoluble fiber is extra special, since it is built like tiny sponges that each absorbs several times more toxins than its own volume. Check out just a few of the many benefits of fiber:
- Fiber reduces cholesterol
- Fiber prevents and reduces the risk of cancer
- Fiber lessens risk of diabetes and improves existing diabetes
- Fiber helps shed unwanted pounds and prevents overeating
3. Greens promote bodily homeostasis…necessary for optimal health.
Homeostasis is the physiological process that regulates all substances in your body at ideal levels for optimal health. It is a very complex process, one that your body is constantly working towards.
In order for your body to achieve homeostasis it needs an abundance of vitamins, amino acids, carbohydrates, essential fatty acids and minerals. Greens are a super provider of all of the above.
4. Greens are alkaline…which promotes healthy cells.
In 1931 Dr. Otto Warburg won the Nobel Prize for discovering the cause of cancer: weakened cell respiration due to lack of oxygen on the cellular level — this causes fermentation, which results in acidity, or low pH.
There is a close connection between the foods you eat and your pH balance. For example, Parmesan cheese is highly acid forming, -34; while spinach is an amazingly alkalizing food, +14.
When you get plenty of greens on a daily basis, you’re able to better maintain a good alkaline pH balance.
5. Greens are made of chlorophyll…liquid sun energy.
As amazing as it may seem, the molecule of chlorophyll is strikingly similar to the molecule of human blood. Chlorophyll heals and cleanses your organs while destroying harmful substances.
Here are just a few of the powers of chlorophyll:
- Chlorophyll builds a high blood count
- Chlorophyll helps prevent cancer
- Chlorophyll counteracts toxins
- Chlorophyll promotes an alkaline body
- Chlorophyll helps sores heal faster
- Chlorophyll improves varicose veins
- Chlorophyll improves vision
Introducing The Green Smoothie: While the evidence for eating lots of greens continues to mount, who really wants to chomp through a pile of spinach everyday? The solution is as convenient as it is efficient: the green smoothie.
Victoria discovered that when she blended greens with fruit and water, the result was an easily absorbed, delicious smoothie. The key to reaping all the benefits from your green smoothies is to use a wide variety of greens and to drink it every day. Most enjoy it as a quick, nutrient-packed breakfast.
Victoria did a study where people drank green smoothies everyday for a month. Most participants reported a noticeable increase in their energy levels after just the first week. This boost of energy may be just what you need to get into gear with your workouts.
Remember, regular challenging exercise is the key to achieving your ideal body.
Don’t worry, you are not alone! Today I will tell you what you need to do to get faster results. I will share with you the 3 common mistakes people make when they try to transform their body. You will be able to adjust your program and get back on track with the Express Fat Loss.
So, are you making these mistakes when you try to transform your body? Read carefully because this can save you months – or even years – in your weight loss program!
1- You know if you are an adult and drive a car you can’t drink and drive. This makes sense for obvious reasons. Now I have an analogy like that. To get good results with your cardio session, you need to stop reading while you do it! This is criminal for your weight loss program! I see so many people reading or doing some Sudoku or cross-words, sitting comfortably on a recumbent bike. What are you thinking? This is sabotage for sure. During your cardio session you need to stay focused and push yourself to the maximum. When you perform your cardio you need to try “HIIT”. What is HIIT? It stands for High Intensity Interval Training. How you perform a session of HITT? First you can use any cardio machine – Treadmill, StairMaster, Elliptical, Rowing Machine, or Bike. You do a HIIT session by doing some short, all-out sprints followed by a short recovery time. Let’s say you start with few minutes to warm-up (5 to 10 minutes) and when you are ready you sprint or increase the intensity (level) for 30 seconds, then follow with a 30 to 60 second recovery. Keep this pattern going for 20 minutes.
If you still have time to read, it’s because you aren’t pushing yourself hard enough, and if you can do more than 20 minutes of the HITT then you didn’t sprint hard enough. Next time when you do your cardio session choose the “Manual Program” and start your HITT. You’ll see, it’s much harder and you will need to stay focused on what you are doing. Make sure to catch your breath during the recovery phase because the next sprint comes very quickly! It’s harder than a ‘steady state’ workout but it’s the best way to burn calories in the shortest time possible. By the way don’t forget your music to help you keep going.
2- In today’s world everything goes fast and if you are like me, you need to do so much during your day than you try to do everything fast. Sometimes you can, but it depends on what you are doing. When you perform your exercises you need to take your time. When I say take your time what I want you to do is focus on what you are doing. Always keep good form and technique, instead of trying to do more reps in as fast a time as possible. Speed during cardio is good, but it isn’t good during your weight training. Do not confuse them!
The faster you go during an exercise the less your muscles work, and this is a very important concept for strength training because the goal of strength training is to put more tension on your muscle fibers. Move fast in between exercises, but when you perform your set keep a good form and a steady pace. You will get better results and you will avoid injuries.
3- Isolating muscles during your workout. Are you one of these people? Are you trying to transform your body and you always work on your biceps or triceps because it’s where you hold your fat? First, know that you can’t do any spot reduction of fat. If you want to transform your body you need to train the big muscle groups. Big muscle groups include chest, back and legs. By working on those muscle groups you will burn more calories than if you just try to tone your flabby arms. When you train your muscles try doing some compound exercises. We call them ‘compound’ because you use more than one joint and more than one muscle per exercise.
Guys understand the importance of strength training and this is why they are in the gym and pump some iron. But guys will get better results if they get on a cardio machine after their work out and do some HITT to finish their training session.
Ladies, now it’s your turn to start to do some strength training. Once you start doing it you’ll see your body transform – Quick Fat Loss- by pumping some iron! You’ll soon understand the importance of the weight lifting. When you select the right exercises – compound exercises- you will get great results.
If you make these 3 little adjustments to your workout you will see your body transformation happen faster. But don’t forget your nutrition – nutrition is a big wheel in your Quick Fat Loss.
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