“The Practical Way to Lose Fat”
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Today's society is about speed. We no longer have to waitfor the oven to warm our food because we have microwavesready to do the work in less time.
Breaking news eventsdon't travel by telegraph across the great oceans; they aretransmitted instantly with live video over the Internet orbounced from the array of satellites that float inconstant, geosynchronous orbit.
It comes as no surprisethat supplement sales are on the rise as we continue toseek out quick, convenient ways to lose fat Losing fat is not difficult. I have been coaching clientsto break through plateaus and send their fat cells runningfor cover for years now. So why does this continue to be anelusive goal for so many people who just want tolose a few inches?
We can address this by creating a practical guide to losefat. Is this a special diet that will have the poundsmelting off?
No. Is it a secret workout program that causesyou to burn fat while you sleep? Nope, not that, either your body already does it. So what on earth can we share?
There is a secret, over 2,000 years old, that was leaked tothe general public by the father of medicine, Hippocrates.Somewhere along the way, it was lost again. Let's bring itback to light. It goes like this:
if we could give every individual the right amount ofnourishment and exercise, not too little and not too much,we would have found the safest way to health.
Sounds almost too good to be true, doesn't it?
The problem is that in our efforts to find something fastwe tend to resort to equations and formulas that shouldmagically spit out the right number of calories, oreliminate entire food groups like sugars or carbohydratesin our quest to make our fat cells cry (what some people sweat.
Everyone will benefit by reducing fat and increasingmuscle. It's not so much your weight that may slow youdown, it's the percentage of that weight that comes fromfat! So how do you target the love handles and saddle bagswithout losing your guns or wheels, as biceps and thighmuscles are affectionately termed in the bodybuilding world?
1. Move more, eat more.
Whoa wait a second! We all understand the idea behindmoving more. That means burning more calories. But eatmore? You thought it was eat less, didn't you?
The truth is that you must eat more: more intelligently.You must eat more nutrient-dense foods. In turn, you willconsume fewer calories. Less calories does not mean lessnutrition, when done correctly
Even engineered foods (shakes, bars, and sports drinks)contain little nutritional value for the calories that gowith them. There is nothing that beats nature's ownpackaging fruit, vegetables, lean proteins, healthy fats,and so on. If you want to remain satisfied and full, tryconsuming over 50% of your calories from fresh fruit andvegetables. Your calories automatically go down, while yourintake of fiber, vitamins, minerals, and other nutrientsgoes up. The idea is to consume foods as close to theirnatural state as possible. This means you'll do most ofyour shopping on the outer edge, or perimeter of thegrocery store where the meats, eggs, and fresh produceexists, rather than in the middle, where everything comesin boxes, bags, and cans.
Want some nutrition-packed snacks? Try dates or figs withraw cashews. Roasting nuts may damage some of the healthyfats. You'll notice that roasted or cooked nuts areaddictive, while raw nuts are not. Can't take theblandness? Buy roasted, lightly salted and raw nuts, thenmix the two together for a compromise. Afraid of the fats?Don't be. These come loaded with fiber, protein, andcarbohydrates, along with a healthy dose of fatty acids. Mypersonal favorite is celery sticks with all-natural peanutbutter.
2. Make Your Muscles Resist!
As your calories decrease, there is a chance you may losemuscle mass. Avoid this by making your muscles resist. Yourmuscles don't know the difference between gravity or anyother form of resistance. The way to keep them active andtoned is to engage in weight bearing activity. While themajority of your training will be focused on endurance,don't neglect the power of strength training.
Strengthtraining will improve your bone density, build lean musclemass or preserve it while you are trimming the fat whileproviding explosive power when you need that kick duringyour competition. It also helps maintain joint integrityand strength, which is necessary to combat the repeat-usesyndrome many runners develop in their ankles, knees, andhips.
Because your goal is not to stand on stage in abodybuilding competition, but instead an endurance goal,keep your workouts to two or three short, intense trainingsessions 20 or 30 minutes each every week. Get in, giveit 100%, and then recover and focus on the rest of yourtraining. Stretch thoroughly.
There is an added benefit as well: resistance trainingburns calories for hours after you are finished, andstudies show the combination of resistance training andaerobics burns more fat than aerobics alone.
3. Slow and Steady
Want a recipe for disaster? Try doing too much, too soon.Most people grasp this concept with training, so why dothey fall short when it comes to nutrition? Think better, not perfect when changing your nutrition habits. You wantto crash? Go on a diet. You want to change? Transform yourlifestyle. Small changes over time tend to last longer thanquick-fixes like fad diets or magic bullet pills andsupplements.
As an example, if you currently drink soda, don't go coldturkey and jump straight to water. Most will findthemselves chomping at the bit for something cold andfizzy! Instead, make a gradual transition. First, switch todiet soft drinks. After you are used to the change, trysparkling mineral water with a lemon or lime. Finally,transition to water. Make small changes, get used to them,and you will be well on your way to trim, fit body.
Conclusion
If you are like most people, you did not suddenly gain fatovernight. It was a gradual transition. So why should youexpect losing the weight to be any faster? Take it slow. Apound of weight per week is a good rule of thumb forpermanent fat loss. Anything faster may be too restrictiveand could be lean mass (even muscle) instead of simply fatweight. Perhaps the most useful tool for losing fat isn't anutrition guide or workout program after all it is atrait. Patience is by far the most powerful tool to losefat and keep it off.
About the Author:
Jeremy Likness is a world-renowned Health Coach and authorof the internationally-selling e-Book, Lose Fat, Not Faith.A Certified Fitness Trainer and Specialist in PerformanceNutrition, Jeremy lost over 65 pounds of fat himself beforelaunching his company, www.NaturalPhysiques.com, with themission to transform thousands of lives one success storyat a time. Jeremy specializes in lifestyle changes with aunique approach to health and wellness that starts on theinside.
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