Fat Burning Exercises

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How To Lose Body Fat Percentage The Easy Way

Posted February 8th, 2010 by Fat Burning Exercises | No Comments

To understand body fat percentage it is important to remember that it depends on the amount of fat that is consumed and the amount of fat that the body needs to stay healthy, these levels can reach higher levels in some individuals. One of the biggest issues some face is how to lose body fat percentage.

Low body fat percentage can increase your energy level and lessen the feel of fatigue. Uou have a higher potential to contract serious disease if your body fat percentage is high. The body fat percentage varies in women and men, and this is because women tend to have more fat over their entire body.

These easy steps will allow you to become more aware of the negative effects of excess body fat and will give a clear plan to help you lose this excess body fat.

The basic need for any weight loss program is to drink plenty of water. Consuming plenty of water should be a priority as it helps to detoxify your body. This is one of the easiest ways to raise your metabolism rate and rid your body of all unwanted toxins from your body.
Cut out the fast foods that consume saturated fat such as pizza, burgers etc. Junk food contains refined carbohydrates and will increase fats in your body.
Include proper exercising schedules in your routine. For some of the best results if you want to lose body fat percentage is to include anaerobic exercises into your daily exercise schedule. The strenuous nature of anaerobic exercises help you burn excess calories. Due to lower carbohydrate and sugar levels it is better to exercise early in the morning. Once you have designed your exercise program it is important to ensure that you have included two periods of walking, one in the morning and one in the evening, preferably after dinner. It is important to remember that walking is one of the best ways to not only burn fat but to also improve the health of your heart.
Due to weakness and fatigue it is important to always avoid crash diets. In other words, you will actually gain weight and sometimes more than you lost very quickly once you go back to a normal diet, after you have completed your crash diet.
Divide your three large meals into five smaller meals. Making this small change will increase your metabolism and will allow your body to absorb all the nutrients it needs.
It is important not to starve yourself, but it is also important to never overeat. Doing either of these actions will be detrimental to your overall goals. Include lots of vegetables and fresh fruits in your meals.

Always talk to your doctor or nutritionist before beginning any new diet or exercise program. It is important to always have a positive outlook when it comes to diets and exercise, and this process begins by always starting this process the right way. One of the best ways to see positive visible results in your appearance in a matter of a few weeks is with the right combination of diet and exercise. You may find new energy and this will enable you to lose body fat percentage. Keeping your stress level low is the key to getting the maximum results; this is why it is vital to only choose a diet and exercise plan that is convenient to you.

Posted in category: Fat Burning Exercises | Tags: burn fat fast, exercise tips, fast fat burning, Fat Burning Exercises, lose body fat percentage, lose weight fast

Low Calorie Foods

Posted February 5th, 2010 by Fat Burning Exercises | No Comments

I’m often asked, by people who are wanting to lose some fat, what are some of the low calorie foods. While low calorie foods may be what people are looking for, it’s also important that these foods have good nutritional content.

Below is a list of my ten favorite low calorie foods. The table includes the amount of calories per serve as well as amounts of the main macronutrients protein, fat, and carbohydrates.

Food	Serving	Calories	Fat	Carbohydrates	Protein
Cucumber, peeled	1 slice, 7 g	0	0.01 g	0.15 g	0.04 g
Garlic, raw	1 clove, 3 g	4	0.02 g	0.99 g	0.19 g
Almonds	1 almond, 1.2 g	6	0.61 g	0.24 g	0.26 g
Spring Onions	1 large, 25 g	8	0.05 g	1.84 g	0.46 g
Mushrooms, raw	½ cup	10	0.16 g	1.57 g	1.48 g
Tomato	½ cup	13	0.15 g	2.9 g	0.65 g
Apricot	1 small	16	0.14 g	3.89 g	0.49 g
Asparagus	½ cup	19	0.2 g	3.7 g	2.16 g
Red cabbage, raw	½ cup shredded	21	0.07 g	5.21 g	1.13 g
Cauliflower	1 cup	25	0.1 g	5.3 g	1.98 g

Not surprisingly, you will see that all of the low calorie foods in the table above are vegetables, fruit and nuts. There are many other excellent choices such as carrots, beetroot, eggplant, spinach, and blueberries. If you stick to fresh fruit and vegies, you can’t go wrong.

photo credit: graibeard

photo credit: Fergus Randall

Posted in category: Fat Burning Foods | Tags: Fat Burning Foods, low calorie foods

Learn How To Use Your Success And Not Your Failures

Posted February 4th, 2010 by Fat Burning Exercises | No Comments

A Guest Post by Fat Loss Factor

All the amazing stories of fast and massive weight loss don’t really interest me. How to lose weight fast is not the most important thing. The truth is, that those who are at the highest risk of failure, are the very ones to lose weight fast.

If I’m going to listen to somebody, I want to listen to those who have maintained their perfect weight for a long time. There have been lots of studies done about weight maintenance.

One report studied pre-existing data and discovered that less than one third of the people who lost weight were able to keep it off permanently. The wise thing to do would be to study what that small number of people did to keep their weight steady once they reached it. This is how it should be on every weight loss forum. One fact that was uncovered in the successful group, was that there was a higher percentage of people who worked out on a regular basis.

Those were successful at keeping their weight loss also spent less time watching TV, and were generally more active. Perhaps what sets the successful group apart the most is that they spend more time monitoring themselves. The people who tracked their calories, their weight, their meals, and their body composition were more likely to keep from regaining their weight.

From these observations we can discern a few things that we need to do to keep the weight we lose off.

Get more active. This includes exercise, work, and recreation.
After losing the fat, continue your regular exercise routine as part of your maintenance.
Constantly monitor what you eat and what you do.

Above all, don’t listen to those who have lost weight: listen to those who are able to keep that weight off for a long time. For information about how to lose weight fast go to www.fatlossfactor.com.

Posted in category: Fat Burning Exercises | Tags: burn fat fast, fast fat burning, Fat Burning Exercises, lose weight fast, weight loss forum

How to Read Food Labels

Posted February 3rd, 2010 by Fat Burning Exercises | No Comments

It’s important to know how to read food labels if you’re wanting long term success in your fat burning efforts. There are new products entering the market on a regular basis, therefore, it makes sense for you to be aware what various terms means and how you can analyze the food labels for yourself.

It is now a requirement that most foods have labels on them. Those foods that do not have labels are best to avoid as the manufacturer may not wish to disclose exactly what the content is! Ingredients must be listed in order from largest to smallest amounts. Many companies attempt to hide certain contents by listing them under various technical names, so it’s important to know exactly what some of these terms are as often they can be quite misleading.

Below is a list of the various terms you may find on food product labels:

FREE: Contain none or scarce amounts of the nutrient such as fat, cholesterol, sugar, or calories
GOOD SOURCE OF NUTRIENT: Contains 10-19% of the RDA for that nutrient
HIGH: Contains at least 20% of the RDA for that nutrient
HIGH PROTEIN: Must contain at least 10 grams of protein per serving
HEALTHY: Low in fat, saturated fat and sodium. Must provide 10% of RDA for Vitamin A, C, Calcium, Iron, Protein, or Fiber.
LEAN: Meat, protein, seafood or game meat that has per 3 ounces, less than 5 grams of total fat, less than 2 grams of saturated fat, and less than 95 milligrams of cholesterol.
LIGHT FOR CALORIES: 33% less calories than comparable product and 50% less fat
LIGHT FOR FAT: 50% less fat than a comparable product
LIGHT FOR SODIUM: 50% less sodium than a comparable product
LOW-FAT: Less than 3 grams per serving
LOW-CALORIE: Less than 40 calories per serving
LOW-CHOLESTEROL: Less than 20 milligrams per serving
LOW-SODIUM: Less than 140 milligrams per serving
LOW-SATURATED FAT: Less than 1 gram per serving

If you can familiarize yourself with these regularly used terms, you are well on your way to learning how to read food labels which will help to choose the best fat burning foods which in turn will benefit your long term health.

Posted in category: Fat Burning Foods | Tags: Fat Burning Foods, fat burning nutrition, how to read food labels

CrossFit Workout Examples

Posted February 2nd, 2010 by Fat Burning Exercises | No Comments

As a follow up to yesterday’s post about CrossFit Workouts, today we will give you some CrossFit workout examples so you can try this type of training for yourself.

Where the exercises below require weights, choose the appropriate weight for you that is enough of a challenge to give you a hard workout.

CrossFit Workout Example 1

This first example of a CrossFit workout, focuses on power, agility, accuracy and strength. The workout should last for 25 minutes in total, repeating the required number of repetitions over and over until your 25 minutes is up. Make sure you keep good form and posture throughout.

8 reps of Clean and jerk
10 x Burpees
12 reps of Kettlebell swing

CrossFit Workout Example 2

This second CrossFit workout example, uses five different workout stations. The idea is to perform as many repetitions as you can at each station within 1 minute then immediately move on to the next station. Again, ensure you keep good form in all these exercises. Repeat each round 5 times with a 1 minute rest between each one.

Squats
Push Ups
Box jumps
Deadlift High Pulls
Rowing

These CrossFit workout examples give you an idea of the types of intensities you need to be working at. Check out a CrossFit gym near you if you’re interested in learning more and getting into this type of training.

photo credit: jontunn

Posted in category: Fat Burning Exercises | Tags: CrossFit, Fat Burning Exercises

CrossFit Workouts

Posted February 1st, 2010 by Fat Burning Exercises | No Comments

CrossFit workouts are an excellent addition to your fat burning exercises routines. If you haven’t heard of CrossFit workouts, it’s the latest fad in fitness and is attracting folks from all walks of life.

The principles of CrossFit workouts are designed around ten fitness abilities, with the idea of developing skills in all of these disciplines:

Cardiovascular endurance
Strength
Stamina
Flexibility
Agility
Balance
Coordination
Power
Endurance
Accuracy

The aim of a CrossFit workout is to test the three metabolic pathways of the body:

Phosphagen – short bursts of high-powered exercises lasting about 10 seconds
Glycolytic – moderate-powered exercises lasting about 3 minutes
Oxidative – low-powered exercises lasting more than a few minutes

CrossFit workouts can be competitive, where the individual is timed in the various activities, and the winner has the fastest time. However, not everyone uses these workouts in a competitive nature. Some people choose to use the timings as a guideline and just simply enjoy the variety of exercises.

A CrossFit gym will have very little equipment compared to some of the bigger gyms. Often you will find free weights, rowing machines, and skipping ropes, in a fairly basic set up.

Our next post will cover some CrossFit workout examples should you wish to try it out for yourself.

photo credit: etee

Posted in category: Fat Burning Exercises | Tags: CrossFit, Fat Burning Exercises

Fat Burning Weight Loss

Posted January 29th, 2010 by Fat Burning Exercises | No Comments

When thinking of fat burning weight loss, many people believe that performing fat burning exercises is the main key. Although regular exercise does have lots of health benefits, such as reducing the overall risk of diseases such as heart disease and cancers, the effectiveness of fat burning weight loss is far less.

When it comes to burning energy, our bodies are extremely efficient, however, even if it may feel like you’re burning up lots of energy when you’re exercising, you are in fact burning much less than you think. As an example, to burn off a 100g bowl of rice you need to perform 35 minutes on a rowing machine! Hardly seems fair.

While exercise is extremely important, a proper nutrition plan that is supported by appropriately, timed exercise is the key to weight loss and reducing overall body fat.

By appropriately timed exercise, we mean being aware of what you are eating prior to and after exercising. As a general guideline, if you are wanting to lose body fat, it is preferable not to eat carbohydrates two hours before performing your fat burning exercises and to wait at no more than one hour after.

Following simple guidelines such as these will greatly help you to achieve your fat burning weight loss goals.

photo credit: J-Fair

Posted in category: Fat Burning Exercises | Tags: Fat Burning Exercises, Fat Burning Foods, fat burning nutrition, fat burning weight loss

Stop Binge Eating

Posted January 25th, 2010 by Fat Burning Exercises | No Comments

If you want to stop binge eating it’s important first to understand exactly what binge eating means. Basically binge eating is when someone eats large amounts of food, and continues to eat large amounts of food, even when they’re not hungry.

They will commonly eat much faster than normal and will get to a point where they are over full. It’s almost like they’re out of control. People who binge eat will often feel guilty for the amounts of food they consume and tend to be secretive about what and when they eat. They can feel embarrassed, disgusted with themselves and often depressed about the amount of food they eat.

To help stop binge eating, it’s useful to know what the causes of binge eating are. There are many reason why people tend to binge eat.

Dieting can be a major factor as many diets are regimented to the degree that people will finally give in and break the rules. Once they’ve broken the rules, they figure the diet is ruined and they then go ahead and eat all they want, planning to start their diet again the following day.

Psychological factors can be another reason for people to binge eat. This can refer to a certain individual’s thoughts and behaviors about eating and their self image.

Binge eating can also be caused by negative mood states. If a person is depressed or down about something, they will eat to make themselves feel better and distract them from their problems. This is also known as comfort eating.

If a person can’t stop binge eating, this can have detrimental effects on their health. This can include a deficiency in vitamins and other nutrients, due to the fact that most binge eaters will eat foods high in sugar and fat.

Other effects of binge eating can include the onset of diabetes, gall bladder disease, heart disease, cancers, as well as bone and joint problems.

Ways to stop binge eating

So what are some helpful suggestions to help stop binge eating?

Firstly, try to eat regular meals throughout the day. Eating 5-6 small meals will ensure you get all the right nutrients so you feel satisfied. Avoid skipping any meals as this can make you hungry which then leads to binge eating.
Eating a balanced diet with all the right macronutrients, at levels suitable for your body type and exercise regime. This includes proteins, carbohydrates and fats.
Find a distraction when you feel a binge eating session coming on. Go for a walk, listen to some music, meet up with friends. Whatever makes you feel good and gets your mind off food.

If none of the above steps work, seek help from a professional. Consider the effects to your health if you can’t stop binge eating and take this problem very seriously if you want to live a healthy and long life.

photo credit: amarette.

Posted in category: Fat Burning Foods | Tags: Fat Burning Foods, stop binge eating

Optimize Your Fat Loss After Your Workout Is Over

Posted January 17th, 2010 by Fat Burning Exercises | No Comments

The meal you eat after working out is probably the day’s most important. You’re always looking for ways on how to lose weight fast, but at this time you should take special care. Your cortisol levels are breaking down muscle and your muscle’s glycogen level has been exhausted.

The need you have is for easily digestible food that you can eat after your workout. This will help put you into an anabolic state from the catabolic state that resulted from your workout. The carbohydrates will restore your muscles’ glycogen and the protein will help supply amino acids to repair your muscle.

The amino acids and carbohydrates from your meal will result an in influx of insulin which triggers a release of nutrients from your pancreas to your muscle cells. The meal after your workout should be from 300-500 calories to be effective. This depends on weight of course. The meal should contain a carbohydrate-protein ration of 2:1 to 4:1.

Since fat will slow down digestion, you should keep it minimal in this meal. The most important thing to realize is that you don’t need any of the advertised after workout supplements: natural food is better.

Get a good source of carbohydrates that are easy to digest such as raisins, honey, frozen bananas, or pineapple. This will generate the insulin response that I just mentioned.

For the protein you need, try some yogurt with some non-denatured whey isolate.

Be sure to keep following my advice on how to lose weight fast. Here are a couple ideas for a smoothie that is great for recovery after working out:

Banana Chocolate Smoothie

Mix up 1 large banana with a cup of water and a ½ cup of skim milk. Also put in chocolate whey protein (30 grams) and two tablespoons of organic maple syrup. This solution will give you half a gram of fat, protein: 38 grams, carbohydrates: 72 grams, for a total of 440 calories.

Pineapple Vanilla Smoothie

Mix together a cup of water, vanilla yogurt (½ cup), frozen pineapples (1 cup), raw honey (2 tablespoons), and vanilla whey protein (30 grams). This gives you 38 grams of protein, ½ a gram of fat, 71 grams of carbohydrates, and 425 calories.

If you’re trying to reduce body fat, you must have post workout eating habits that are the reverse of the rest of your meals. Meals during the day should have low glycemic carbohydrates, proteins that are disbursed slowly, and sufficient healthy fats, unlike your meal following your workout.

By paying attention to your post workout meal, you have a great strategy that helps you build that lean, muscular body you’ve always wanted. One final thought: you can satisfy your sweet tooth after your workout since the sugar will go to your muscles, not to your gut…. cherish it!

For any other questions, please visit our weight loss forum, go to www.fatlossfactor.com for a free fat loss report.

Posted in category: Fat Burning Exercises | Tags: burn fat, burn fat fast, Fat Burning Exercises, Lose Belly Fat, lose weight fast

Tips To Keeping Those New Years Resolutions

Posted January 14th, 2010 by Fat Burning Exercises | No Comments

Some experts familiar with how the brain reacts to language have suggested that we stop using the term resolution. This work could actually subconsciously convince your mind to regain the weight that you have lost.

So I am suggesting that you use the term “wish” rather than resolution: it seems to have a better connotation. After you have made your wishes for the coming year, put them down on paper so that they become your goals.

To enhance your recollection, it is sometimes useful to take one word whose letters represent a series of meanings. “Smarter” is a mnemonic acronym they can help you formulate your goals.

1. Specific
To eliminate ambiguity in your mind you need to make sure that what you want is spelled out very clearly in your mind. For example, discovering how to lose weight fast is not very specific.

2. Measured
Make sure what you put down on paper is something that can be verified, not something abstract.

3. Accountability
You need a way to account for your success or failure.

4. Realistic
What you set down on paper need to be things that are possible for you to do.

5. Time
Define how long each of your goals are going to take to reach . Some in the weight loss forum might know they want to lose ten pounds, but they haven’t defined any deadlines for achieving that goal.

6. Emotions
Make sure there are some strong emotional attachments to the goals you have written down.

7. Review
If you don’t go over your list of goals periodically, you are not going to remember what they are. So when you think about your aspirations, think of one word, “smarter,” that will help you remember how to plan. Challenge yourself with goals this year and see if you get better results.

For information about how to lose weight fast go to www.fatlossfactor.com.

Posted in category: Fat Burning Exercises | Tags: fast fat burning, Fat Burning Exercises, lose weight fast, weight loss forum