The Truth About Fat Burning

Ok, here we go! The most talked about subject on earth. "How can I lose weight?"

Without a doubt, among all of my hundreds of clients, men or women, this is the question that I hear most often. Guess what? You know I'm not going to tell you that it's easy, but some of the answers may surprise you.

To lose weight, or more importantly lose FAT, you must do three things. And you must do all three of these things, not just one or two of them and cross your fingers. You must do ALL three and do them consistently.

*Resistance Training

*Cardiovascular Exercise

*Supportive eating

As a personal trainer, I'd like to tell you that hiring me is all you need to do to lose weight. "Come get your butt kicked by me 3x a week and you'll get ripped" would be really nice. But it just ain't so.

Here's why.

This morning I ran 6K. Ok, well I ran a little, walked a little and jogged a little, but I finished 6K! Anyway, I burned 396 calories. What?!? I was on that treadmill for what seemed like forever and only burned 396 calories?? That stinks.

Yes, it does. What's worse is that you and I can eat or drink that many calories in 3 minutes.

Rule #1-You must resistance train at least 2x/week to speed up your metabolism.

To burn fat you must get your body to burn more calories while it is resting. That's right. While you are at rest you are burning calories, and the more muscle you have, the more calories you will burn at rest. So it is vital that you do resistance training to build muscle.You cannot try to just BURN off your body fat with cardio exercise. You MUST resistance train or you will lose weight but most of it will be muscle and you will be flabby and shapeless with a slower metabolism and nobody wants that! Believe me.. That being said, let's move on to the next rule.

Rule # 2- You must do regular cardiovascular exercie to burn fat.

And I don't just mean cruising on the Elliptical machine and reading US Weekly. There is a place for that, low intensity walking or Elliptical should be done 1 or 2x per week for 45 minutes in ADDITION to 2 or 3 sessions of higher intensity cardiovascular exercise, such as sprinting, interval training, jump rope or kickboxing. You must do this higher intensity stuff to increase the fat-burning ability of your body's cells.

Do not be fooled by the so-called "fat-burning zone". That has become the mantra of many people who could stand to lose a pound or two.

Rule #3 -You cannot try to BURN off your body fat. Exercise alone will not do it. You must change your eating habits or you will burn tons of calories and still not lose weight.

Notice I called it "supportive eating" and not "dieting". You must eat to support your program of building muscle and burning fat. You have to eat every 3 hours. Almost more important than what you eat is how often you eat. If you are not eating like a total pig, and you know what that means, just keep eating what you are but try the following. To start, take whatever you currently eat in a day and split it up. Eat half of your lunch at 12 and the other half at 3. Eat half of your breakfast at 6 and half at 9. If you don't eat breakfast, you had better START. Eating the same amount of calories but spacing them out more effectively during the day will speed up your metabolism by allowing your body to use the fuel more efficiently. You will lose weight and burn fat just by doing this alone.

So turn up the intensity on your cardio workout, make sure you are resistance training at least twice a week, and modify your eating so that you are eating more often to build a faster metabolism!

http://www.fitnesstogethermiami.com, [http://www.fitnesstogetherflorida.com], scottbaumann@fitnesstogether.com

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Facts About Fat-Burning

There are many myths surrounding the art of losing weight. It is already considered an art because it takes a lot of work, as well as a creative thinking to be able to come up with the perfect physique for you. However, in order to do things the right way, there are things you need to keep in mind not just to lose weight safely but also to yield the best results.

Losing weight is a 24/7 endeavor, an extraordinary effort at keeping the unwanted pounds at bay. Bodybuilders who want to build lean muscle employ diet regimens and do intense training routines just to have a body that can compete in bodybuilding competitions, in addition to taking various body building supplements specifically designed to give them more energy and faster metabolism. But even they adhere to tried-and-tested fat-burning facts that not only help them achieve their fitness goals but also keep them healthy as well.

With the wide variety of fat burners available these days, it can be difficult for bodybuilders to buy the best ones for them. However, the key ingredients that you need to look out for when buying bodybuilding supplements is caffeine to boost your metabolism and help you tap into stored fat without burning up the muscle protein that keeps your muscles full and dense, green tea catechins for better fat break down and utilization and cissus quadrangularis, a herbal extract used to support tendon, bone and muscle health.

The first thing you need to know is that you need to take in fewer calories to drop body fat. Once you create a body fat shortfall, the body in turn will take from its fat reserves to make up for the difference which is why you grow leaner. However, the easiest way to cut calories is to eliminate excess dietary fat like butter, oil and use low-fat or fat-free salad dressings. You should also remove the skin from chicken, eat more egg whites, avoid whole-milk dairy products and red meats such as rib-eye and go for lean cuts like flank. The fats that you need to keep in your diet should come from mixed nuts, salmon, peanut butter and avocados.

Next, you need to learn all about keeping your carbohydrate intake in check because it increases insulin which inhibits fat breakdown and drives fat storage. Eating fewer carbs lessens the production of insulin resulting into more significant weight loss. Avoid fast-digesting carbs like bread, cereals, sweets, white rice and potatoes to name a few, as these foods tend to accelerate insulin production leading to more gains. Instead, chomp on some whole-grain bread, oatmeal, sweet potatoes and legumes which are slow-digesting carbs and therefore, slows down the production the insulin leading to more fat burned than fat stored.

In addition to eliminating fat from your diet especially if you're trying to get ripped, you must also make sure you don't miss out on your protein intake. You need to eat at least 1 gram of protein per pound of body weight every day with your protein sources being lean meats like chicken, steak, turkey breast, tuna, egg whites and low-fat cottage cheese to name a few.

And lastly, another popular myth of weight loss surrounds the use of nitric oxide. The truth is, a 5-10 gram dose of nitric oxide supplement is best taken at least 30 minutes to an hour before bedtime without caffeine. NO is important especially before training as it enhances blood flow to the muscles to help maximize hypertrophy and boost metabolism.

You will hear many more myths about the best weight loss methods and supplements but you must remember not to be taken in by all the hype. Do your own research online and verify facts before you go ahead and rush to the nearest drugstore to buy fat-burners or weight loss pills. It is better to be safe than sorry and even better to stick around long enough to enjoy your new body.

Effective diets are never complete without the proper supplements to help them along. Visit Nutritionwarehouse and find the best weight loss supplements to help you achieve your fitness goals quickly, easily and safely.

Article Source: http://EzineArticles.com/?expert=Liam_A_Wills