Top Fat Burning Secrets

Weight Training Workouts

Any type of resistance training provides a benefit of targeting the muscle and
focusing on building muscle that will support a caloric burning activity. Muscle
Building activities cause good damage to the muscle to cause it to adapt and
repair itself with proper rest. The repair process helps consume more calories to
repair the muscle. You receive a double metabolic fat burning effect when you
perform resistance training exercises on a consistent basis.
**Take your resistance training to the next level and Burn even more fat by
doing your resistance training with High Intensity NO REST Circuits
working either opposing muscle groups or upper/lower body exercises.**

High Intensity Interval Cardio Workouts

Will Burn more calories during the exercise and help stimulate the metabolism at
least 24 hours after your cardio workout.

Fitness Training Variety

Switch your programs about every 4 - 6 weeks to help create a new stimulus to
your body. In the beginning of doing this new stimulus it will make it more
challenging for your body to adapt to this new training regime. This means your
body is typically in-efficient in the beginning of any new fitness training plan and
this will allow you to burn more calories until you get adjusted to this new fitness
workout. It’s time to mix it up again for even better long term results.

Target your Nutrition

Eat a higher protein diet. Consume high quality lean protein sources in all your
Nutrition Plan meals and snacks during the day. Consuming more protein causes
an additional thermic effect with your body and will help burn more calories. This
means that your metabolic rate will naturally increase from consuming protein
with every meal. Supplementing with fish oil will help prevent disease and can
boost your metabolism by as much as 400 calories per day and will help support
body composition change as well.

Carbohydrate Cycling

Carb cycling is based on having three different carbohydrate intake levels during
the week: high(er) carbs, moderate carbs, and low(er) carbs. Ideally these days
are split according to your training schedule.

Carbohydrate Tapering

Is a technique used by focusing in on consuming all your starchy carbs early in
the day and reducing down to NO Starchy Carbohydrates after your 3rd meal of
a 5-6 meal/day nutrition plan.

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30-Minute Weight Loss Exercise Proven Most Effective

Ten minutes of daily exercise is admirable because it’s far better than zero minutes of productive energy expenditure. However, exercise physiology and weight loss science point to 30 minutes per day, at least three times per week, as part of your best body fat improvement scenario.


The bottom line is, essentially all experts agree that extended, low-to-moderate-intensity physical activity is yet the most significant and flexible factor in energy expenditure for losing weight.

JUST A LITTLE BIT IS BETTER THAN NOTHING; STILL, A WEE BIT MORE IS SO MUCH MORE ADMIRABLE!


If you're “averagely overweight,” that is, not doctor-diagnosed with extreme obesity, or if you just want to feel better by losing or shedding a few pounds, there’s good news for you – from ACCREDITED, reliable, trusted experts who also care about your well-being. [See: ACE; ACSM; AHA; or AHA.]

Truth: Ten minutes of daily exercise is admirable because it’s far better than zero minutes of productive energy expenditure. However, exercise physiology and weight loss science point to 30 minutes per day, at least three times per week, as part of your best body fat improvement scenario.

Why Does 30 Minutes Prove So Beneficial, And What’s The Other Part of An Effective Weight Loss Scenario?

Your body has only three possible energy systems. Two of them are oxygen-INDEPENDENT. Yet, in order to metabolize fat, your body demands that oxygen be present. Long-story-short: brief, especially “quick” exercise bouts look for quick energy sources. These reside in blood and in muscle. It takes more than a few minutes to significantly tap into your fat stores, and especially, to burn enough of it for a long enough time to lose some substantial body weight.

This is almost the exact opposite of muscle tissue, where you can see and feel virtually immediate results. Burning fat requires patience. You simply have to allow yourself TIME to let exercise effects occur.

Reach Your Aerobic Threshold

Generally, exercise begins with a warm-up phase, at least 1-3 minutes. Provided your intensity remains within your target heart rate training zone, (about 120 heart beats per minute – an estimated average for most non health-impaired adults) you’ll spend the next 7-10 minutes reaching your aerobic threshold. Staying near-to, but right below the point where your muscles burn (from a too-highly-intense performance causing lactic acid build-up) will bring you to a virtually perfect “fat-burn.” Yet, THIS very special meeting only occurs at medium-to-low intensities, which takes longer periods of time.

Lipids (a simplified word for “non-water-soluble-fats” within your system) have to move from the outside of a cell, through the cytosol, mix with pyruvate, plus oxygen… then proceed to your “furnace” (mitochondria). This is where you break fat down into your “rewarding and much-wanted” by-products – energy (the work you’ve achieved); H2O (sweat); and carbon dioxide (a lot of continuous “exhaling”).

So, if you quit at the 10-minute mark, you deny yourself approximately an additional 10 calories or more per minute of  QUICK WEIGHT LOSE, primarily from fat stores. Stopping this process at 10 minutes is much like going all the way to the door of your favorite party but never stepping inside…for the “real” action.

Reasons Why You Should Work Out More Than Ten Minutes

With all of that said, there’s an even more monumentally powerful yet scientific reason why you should work out for more than only ten minutes. In fact, at least 30-minute exercise sessions prove most beneficial for effective weight loss and improved endurance. You’ll get three fundamental benefits from this:

First, you preserve your LEAN body mass (which you need because it burns fat far better than fat can burn itself).

Second, you get to expend MAXIMUM calories (the true key to losing weight – maximizing caloric expenditure, which is a time-consuming venture).

Third, your extended physical activity makes you change the way your body USES food internally or metabolically (for example, getting three-fold increase in calories expended, compared to person remaining sedentary.).

To Summarize, Experts Now Agree

The bottom line is that essentially all experts in diabetic science, obesity control, dietetics & nutrition, exercise science & personal training, and exercise physiology agree that extended, low-to-moderate-intensity physical activity is yet the most significant and flexible factor in energy expenditure for losing weight.

Mix that with practicality, reasonability, and utilize the following tip: Base your safe, effective weight loss goals around the fundamental principle that you need to alter your energy balance in the NEGATIVE direction by expending about 500 calories per day from smartly manipulating both EXERCISE AND DIET. You’ll find that it's barely even possible to accomplish this feat by altering food alone. With exercise, however, you can obtain your weight loss objectives much more comfortably and conveniently, plus safely, too, for results that are long-lasting and health enhancing.

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How To Lose Weight Without Really Trying

Sound impossible? I think not. You'll find plenty of opportunities to slip these easy weight loss tips into your routine and watch the numbers on the scale go down. If you've already begun to  quick lose weight, these tips will maximize your efforts and speed up results. The bottom line is that one pound is equivalent to 3,500 calories. Whether you make slight changes to your diet or increase exercise levels, a deficit of 500 calories a day will lead to a loss of about a pound a week for you without really trying! Here are some tips you can try:


• Chew a piece of gum. Researchers recently discovered that chewing sugar-free gum all day increases your metabolic rate by about 20 percent. It speeds up the digestive system, burns more calories, and sometimes stops a craving. This method alone could help to burn off more than 10 pounds a year.

• Pack a lunch. Dining out a lot (5 or more times per week) can make you eat more than if you dine out less frequently.

• Sprinkle flax on your cereal. High-fiber, ground flax seed can help curb your appetite and also eliminate calories. You can add it to yogurt, a muffin or your oatmeal. It is readily available in health food stores or online.

• Brush your teeth. Brushing your teeth after a meal seems to send a signal to your body that you’re done eating, and it makes your breath fresh without relying on gum and mints made with sugar that can cause you to crave something sweet. You can also brush your teeth instead of eating when you feel the craving to eat something you know you shouldn’t.

• Get rid of the remotes and other labor-saving devices. You could easily burn a lot of extra calories a day if you stop using the TV/VCR remote, garage door openers, electric can openers, riding mowers, and other things made to cut down on manual work.

• Smell your food. When you really have a craving for something like a fresh-baked cookie, try this little trick to satisfy yourself: Indulge in the smell for 30 seconds and then place a small bite on the tip of your tongue for another 30 seconds. Savoring the smell and taste can help you stay in control of food.

• Post inspirational messages. To keep yourself on track and motivated, place quotes in strategic spots where you might need some motivation: on the refrigerator, TV, dashboard of the car, or your computer. Some suggestions: "Eat to Live; Don't Live to Eat" and "Nothing tastes as good as thin feels."

• Eat more soup. Begin your lunch or dinner with soup and it may help you eat less during the main meal. Soup helps curb your appetite and also forces you to eat more slowly. You are more likely to pay attention to what you. Eat soups are that are low in fat and calories such as broth-based soups. Avoid creamy soups like clam chowder or cheese and bacon. Choose vegetable to work in some extra nutrients.

• Drink lots of water. Drinking about eight glasses of water every day raises your metabolism slightly and allows your body to avoid retaining extra fluid. Drink a glass of water before and during every meal and before and after workouts.

• Do not skip meals. Eating small, frequent meals help to balance your calorie intake throughout the day and also keeps your blood sugar level balanced. Instead of eating 3 big meals, try to eat 5 - 6 smaller meals throughout the day. This way you won’t overeat at meals because you’re less hungry. Skipping meals hurts your diet efforts because it causes your body to hold onto its stored food instead of burning it off.

• Stop avoiding exercise. Think about how you can work more activity into your life. Why not park your car farther away from your door at work or the mall? Take the steps to your apartment or office instead of the elevator. Walk to someone's desk in another department to ask them a question instead of e-mailing them. You can even wear a pedometer and set yourself a goal to walk a certain number of miles per day.

• Reduce caffeine intake. Reduce your consumption of caffeine to lose weight faster. Caffeine leads to an increase of insulin in your body that stops the burning of your stored fat. This is a simple chemical reaction in your body that you can change easily by eliminating caffeine.

• Plan Your Eating. Have a snack, such as fruit, an hour before you go to a planned party or dinner. This way you will feel full and be less likely to overeat.

Keep striving for your weight loss goals. The small changes that we make every single day that will make a big change in the long run!