vineri, 19 aprilie 2013

12 Laws of Fat-Burning part 6

11. Train Until You're Beat, Not Dead


Serious fat loss requires you to retain muscle mass, the body's primary metabolic driver. If you go overboard in the gym, testosterone and growth hormone go into free fall, and your metabolism follows suit.

Do This: Go ahead, train as intensely as you like, just don't go longer than 75 minutes in any one workout. Do as many sets and reps as you can during this time, using shorter rest periods (60 seconds max), but when your 60-75 minutes end, finish up and go drink your protein/carb shake.
12. Do Cardio at the Right Time



12 Laws of Fat-Burning part 5

9. Avoid Fast Carbs Pre-Workout


Do This: Fifteen to 30 minutes (or less) before training, consume 20 grams of protein powder in a whey shake or other protein powder source and 30-40 grams of carbohydrates to help you train hard all the way through your workout. Stick with slow-digesting carbs here, such as oat bran, oatmeal, rye or whole-wheat bread, fruit or sweet potatoes. On nonworkout days, eat that meal as a snack and drop your postworkout feeding.
10. Empty Your Glycogen Stores Once Every Two Weeks

Glycogen is the unused and stored form of carbohydrates in muscles. When glycogen stores begin to peak from eating plenty of carbs, the body upgrades its fat-storing ability. Conversely, as glycogen stores are depleted, fat-burning increases. One way to kick-start the fat-burning process is to go extremely low-carb on two consecutive days every couple of weeks. This ensures that you tap into your glycogen stores for fuel, which signals the body to burn more fat.

Do This: Limit your total carbs on two consecutive days every two weeks or so to less than 100 grams per day. This will require you to know how many grams of carbohydrates are in the foods you eat and have the discipline to be very strict on your intake. Your diligence will be rewarded with a noticeable difference in bodyfat. After two days, you can return to a more normal, though not excessive, carb intake.

12 Laws of Fat-Burning part 4

7. Eat More Meals Per Day


Do This: Eat 6-8 small meals per day, spaced 2-3 hours apart. Don't go longer than three hours without eating - your body will go into starvation mode, which can cause you to store bodyfat and makes it more likely that you'll overeat at your next meal. Speaking of overeating, just because you're consuming more meals doesn't mean you should be taking in more total calories. Determine your ideal daily caloric intake for fat-burning (see Rule I) and divide that more or less evenly between your 6-8 meals.
8. Prioritize the Post-Training Meal


Do This: Consume 30-40 grams of protein powder such as whey powder and casein along with 60-80 grams of fast-digesting carbs (a large baked potato, 4-5 slices of white bread or a large sports drink such as Gatorade) as soon as possible within an hour after training.

12 Laws of Fat-Burning part 3

 5. Never Eat Carbs Before Bed


GH not only increases fat-burning but is required to build mass and strengthen the immune system. Yet carbs put a damper on GH release, so it's ideal to go to bed under one of two scenarios: on an empty stomach or, even better, having consumed only protein, no carbs. This allows blood glucose - the high-tech name for digested carbs circulating in the blood - to remain low, which facilitates the rise in nocturnal GH production.

6. Use Nitric Oxide at Night


Do This: Within 30-60 minutes of bedtime every night, take a 5-10-gram dose of a nitric-oxide supplement that doesn't contain caffeine on an empty stomach.

12 Laws of Fat-Burning part 2

3. Stress Protein



Do This: We can't harp on this advice too much: Eat at least 1 gram of protein per pound of bodyweight every day. Your major protein sources should be lean meats (chicken, steak, turkey breast, tuna), egg whites (the yolks contain the fat, so discard most of them when you're trying to lose fat), protein powder (whey or casein) and low-fat cottage cheese. As for fat, limit it to 20%-30% of your total daily caloric intake.
4. Never Eat Carbs by Themselves



12 Laws of Fat-Burning

Want to see your six-pack again - or for the first time ever? You'll find all you need to know to get superlean in a dozen simple rules.

1. Slash (Calories) and Burn

Step 1 revolves around simple math: You must eat fewer calories than your body is accustomed to in order to drop bodyfat. When a calorie shortfall is created, the body responds by digging into bodyfat reserves to make up the difference. And presto, you grow leaner. All other laws aside, this one heads the list every time, no matter what dietary approach you take.

Do This: Most guys who are fairly active and exercise regularly burn about 18 calories per pound of bodyweight or more per day. On that basis, a 200-pounder would consume 3,600 calories daily. To start dropping bodyfat, reduce your calories to between 14 and 16 per pound of bodyweight per day on workout days, or 2,800-3,200 calories daily. On nonworkout days, drop to about 12 calories per pound per day (2,400 calories for the guy who's 200 pounds).

The easiest way to cut calories? Eliminate excess dietary fat - meaning no butter, oils, salad dressings (low-fat or fat-free dressings are okay); remove the skin from chicken; substitute egg whites for most of your whole eggs; avoid whole-milk dairy products; and ditch marbled red meats such as rib-eye for lean cuts such as flank. Keep some healthy fats in your diet, such as salmon, mixed nuts, peanut butter and avocados.
2. Curtail Carbohydrates


Of course, not all carbohydrates are equal. In short, fast-digesting carbs tend to create a large insulin burst, leading to more potential fat gain. These carbs include white bread, most cold cereals, any sweets, rice cakes, white rice and white potatoes. Conversely, slow-digesting carbs (found in whole-grain breads, oatmeal, sweet potatoes and legumes) don't cause much of an insulin rise, so these should make up the vast majority of your carb consumption.

Do This: The commonsense approach is to halve your carbohydrate portions. If you tend to eat a large bagel for breakfast, eat only half and save the rest for tomorrow, or simply eat a smaller bagel. If you typically eat 2 cups of pasta at dinner, eat just one. In time, you'll see the effects of insulin control.


21 Ways to Burn Fat Faster part 6

Eat more bananas

Get enough z's

Read more: 21 Ways to Burn Fat Faster - Redbook

21 Ways to Burn Fat Faster part 5

Snack away during the day

Skip the starch

Break up your workouts

Pace while you're on the phone

Read more: 21 Ways to Burn Fat Faster - Redbook

21 Ways to Burn Fat Faster part 4

Have a PB & J

Exercise off that PMS
You could lose more weight exercising during the later phase of your menstrual cycle than at any other time in your cycle, according to a recent study from the University of Adelaide in Australia. Hormones estrogen and progesterone fire up your fat-burning furnace: They promote your body's use of fat as an energy supply, so more is burned off when you exercise. "Women burned about 30 percent more fat for the two weeks following ovulation to about two days before menstruation," explains study author Leanne Redman.

Don't blow off breakfast

Pump up protein

Read more: 21 Ways to Burn Fat Faster - Redbook

21 Ways to Burn Fat Faster part 3

Do more dairy

Take up a new sport

Go fish
Break out the lemon wedges: Regular fish eaters tend to have lower levels of the hormone leptin -- good because high levels of leptin have been linked to low metabolism and obesity, says Louis Aronne, M.D., an obesity specialist at the New York Presbyterian Weill Cornell Medical Center. Try to consume three to four servings of a fatty fish, such as salmon, tuna or mackerel, each week.

Say ommm

Read more: 21 Ways to Burn Fat Faster - Redbook

21 Ways to Burn Fat Faster part 2

Order water -- and ask for a refill

Get your thyroid checked
Suspect you have a sluggish metabolism? You might have hypothyroidism, or an underactive thyroid gland, which afflicts about 25 percent of American women -- many of whom don't know they have the condition, according to the American Association of Clinical Endocrinologists. "The thyroid gland controls your body's metabolism, so one of the first signs that it may be off is an inability to lose weight," explains Peeke. Your doctor can determine if you're suffering from hypothyroidism by running a blood test. If you do have an underactive thyroid, you'll be treated with a synthetic thyroid supplement, which you will need to take for the rest of your life (it will return your metabolism to normal, so it should be easier to lose weight).

Avoid alcohol

Rev up your workouts
Interval training -- in which you add bursts of high-intensity moves into your workout -- is a surefire metabolism booster, says Glenn Gaesser, Ph.D., director of the Kinesiology Program at the University of Virginia and author of The Spark. Researchers at Laval University in Quebec found that high-intensity interval training burns more fat than regular, consistent aerobic exercise. If you usually jog at a 10-minute-mile pace, for example, add a 30-second sprint every five minutes. Or add a one-minute incline to your treadmill workout every five minutes. "Even if you just have 10 minutes for a quick workout, you can walk at a normal pace and then add in a 30-second bout of speed-walking every three minutes," recommends Gaesser.

Read more: 21 Ways to Burn Fat Faster - Redbook

21 Ways to Burn Fat Faster

Wouldn't it be nice if you could eat whatever you wanted, blow off working out and still fit in your skinny jeans? While that's unlikely, it is possible to speed up your metabolism, that little engine in your body that burns calories. As you age, your metabolism slows down, chiefly because you lose around a half pound of muscle each year. "If you don't use the muscle, it atrophies," explains Pamela Peeke, M.D., professor of medicine at the University of Maryland and author of Fight Fat After Forty. That translates into burning about 400 fewer calories each day, which could mean gaining a pound a week. But there's plenty you can do to rev your fat-burning furnace back up again, says Peeke. Here's the skinny:

Stock up on green tea

Pump iron
Weight training is the ultimate way to burn calories fast. "A pound of muscle burns up to nine times the calories of a pound of fat," explains Richard Cotton, M.A., chief exercise physiologist for Weight training increases your resting metabolic rate, which is the number of calories you burn while sitting on your butt. What's more, it gives your metabolism an added boost after you exercise: It remains in overdrive for up to two hours after the last bench press, according to a study published in Medicine & Science in Sports & Exercise. Strapped for time? Try these quick moves: squats, bench step-ups, lunges, push-ups, pull-ups and crunches. In a pinch, just do single sets of 10 for each exercise -- you'll get optimal results for the time invested.

Eat iron

Read more: How to Burn Fat - 21 Ways to Burn Fat Faster - Redbook

Busting the Great Myths of Fat Burning part 2

It boils — not burns — down to this: During the same amount of time you don't use more calories at lower exercise intensities. If you're trying to lose weight and you have only 30 minutes to work out, you would burn fewer calories walking at a moderate pace compared to walking at a fast pace.

Working out at higher intensities may cause you to burn a lower percentage of fat, but since you burn more total calories, you still use more fat calories. (See Following a Cardio Plan for Weight Loss to get tips on what exercises can help you shed pounds.)

Low- to moderate-intensity exercise can burn a significant number of calories over a period of time. If you aren't fit enough to push yourself to work at a high intensity, or you have a physical weakness that prevents you from doing so, you can still burn a lot of calories by doing low-intensity workouts for a longer period of time.

Myth: Running, cycling, or other cardio activities are more fat burning once you've been doing them for more than 15 or 20 minutes.

The Truth: Technically, once you've been exercising for 15 or 20 minutes, your body has made the shift to using a higher percentage of fat for fuel. But again, if you're trying to lose weight, it's about the total number of calories burned, not necessarily the fuel source.

For example, say that at rest you burn up to 60 percent fat. When you enter the initial phases of intense exercise, the ratio changes. You may now burn only 30 percent fat because your body is using quick-energy carbohydrates. Once the exercise is sustained, the body switches back to using a higher percentage of fat to fuel the movement (up to 75 percent fat).

In this aerobic phase of exercise, a higher percentage of fat is being used for energy. But if you aren't working out for a very long period, you may still burn more total calories and, therefore, more fat calories working out harder.

Put another way, if burning as many calories as you can is the best way to lose weight, even a dummy can figure out which activity of the following is going to give the best results (answer: jogging and sprinting), even though their fat-burning quota is on the low end of the ratio.Activity Calories Burned Fat Percentage Calories from Fat
Watching TV for 20 minutes 40 calories 60 percent 24 calories
Walking for 20 minutes 100 calories 65 percent 65 calories
Jogging & sprinting for 20 minutes 250 calories 40 percent 100 calories

Busting the Great Myths of Fat Burning

Your body burns either fat or carbs depending on the intensity of your activity. But when it comes to losing weight, calories are calories. You burn fat even when you're in couch-potato mode. Yet, a lot of misunderstanding prevails.

Get ready to break down some of the myths people have about burning fat:

Myth: The body completely shuts off one fuel source when it turns on the other.

The Truth: What has often been misunderstood by both exercisers and exercise instructors alike is that the body relies on both fat and carbs for energy all the time, albeit in different ratios. In fact, as you sit here reading, you may be burning about 50-60 percent fat and 50-40 percent carbohydrates. (Figure out how your metabolism is working in How to Measure Your Metabolic Rate.)

You're not using much of either, however, because the amount of calories you need probably amounts to about one or two calories a minute. If you were to get up and start jogging in place, your body would need to supply you with some quick energy to do so, so the metabolism ratio might shift to drawing upon more carbohydrates, say 70 percent, and less fat, say 30 percent.

If you were to continue jogging, then, in order to preserve the carbs (which can run out since you have limited stores in the body), your body would gradually shift its metabolism ratio again to say, 60 percent fat and 40 percent carbohydrates. From an energy efficiency point of view, it pays to be fit. The endurance athlete would be able to make the shift sooner, and his fat-burning percentage might be 65-75 percent.

However, in practical terms this is purely technotalk, and these ratios don't make a big difference when it comes to losing weight and decreasing your body fat. For the most part, athletes are often leaner not because they might rely on slightly more fat for fuel, but because they practice their sport two to three, or more, hours a day — this burns a lot of calories.

If you had the time, energy, and fitness level to work out three hours a day, being overweight would probably not be an issue. To lose weight, you need to burn more calories than your body consumes and uses every day. Exercise is one main way to burn a lot of calories. But when it comes to weight loss, what matters is how many calories you burn, not so much whether they are fat or carbohydrate calories.

Myth: Exercise done at a low intensity, such as walking, is better at fat burning than other high-intensity activities, like running or cardio activities where you push yourself very hard.

The Truth: In a strict scientific sense, these claims are true because working at a lower intensity requires less quick energy and a higher percentage of fat is burned. But you'll also burn fewer calories than you would if, for the same amount of time, you work out at a harder intensity (running versus walking). If you're trying to lose weight, even though a higher percentage of fat is being used, a lower total amount of fat is lost.

Whether increased fat burning will result in actual weight loss is dependent upon several variables, including the total calories burned (which include both fat and carbohydrate calories) and the total fat calories burned. If you do work at a low intensity, you need to increase the time spent exercising to burn more calories.

What matters most is the total number of calories burned. If you burned 250 calories every day from a short, fast jog, you'd see a bigger difference in weight and fat loss than if you walked every day for the same amount of time.

The number of fat calories you burn isn't that important, because even if you burn a lot of carb calories, these need to be replaced both by the carbs you eat in your diet and also within your body. Your fat stores will be broken down and transformed into carbohydrates when you need fuel. Even if you're burning lots of carb calories and less fat calories through exercise, your fat still inevitably gets used.

joi, 18 aprilie 2013

8 Ways to Burn Calories and Fight Fat part 3

6. Eat Low-Fat Dairy



7. Drink 8 Cups of Water a Day



8. Fidget





8 Ways to Burn Calories and Fight Fat part 2

3. Drink Caffeinated Green or Black Tea






4. Eat Smaller, More Frequent Meals


5. Don't Skip Breakfast




8 Ways to Burn Calories and Fight Fat part 1

1. Exercise to Burn Calories




While it's hard to pinpoint just how long this effect lasts (it varies depending on body composition and level of training), "itâ€™s safe to say metabolic rate can be elevated with aerobic exercise for at least 24 hours," says Wharton.



2. Do Strength Training to Build Muscle




6 Ways to Burn Your Belly Fat Fast

   6 Ways to Burn Your Belly Fat Fast



1. Sleep


2. Short bursts of exercises


3. Sugar is your Enemy


4. Vitamin C



5. Eat Fat


6. Slowing down your breath



How to Burn Fat and Stay Healthy


Avoid fad diets. There’s no magic bullet when it comes to weight gain. In particular, avoid diets that eliminate any one food group; you should be consuming carbohydrates, protein, and fat at every meal to stay balanced.

Remember that fat is not as important as calories for controlling weight. To lose weight, you must burn more calories than you consume. It’s as simple as that. The reason we’re taught to be wary of fatty foods is that they tend to have high calories; however, this often causes us to eliminate healthy fatty foods, like avocados, oils, and salmon,from our diet unnecessarily. Just make sure you’re eating healthy monounsaturated and poly-unsaturated fats instead of saturated and trans fat.

Strength train. This means lifting weights at home or in the gym for at least 30 minutes at a time twice a week. Muscle helps speed your metabolism, as the bodies of muscular people burn more calories even while they’re at rest


Do cardio exercise. For example, interval training, which means alternating between low- and high-intensity activity, is a quick and extremely effective way to improve heart health and endurance. Note that anyone over the age of 60 or who has heart disease, high blood pressure, or arthritis should consult a doctor before attempting interval training.

Carefully consider eating more frequently. Instead of having 3 square meals a day, many go for 6 micro meals to sustain their energy and steady their blood-sugar levels while on a low-calorie diet. There is, however, a tendency for people to justify turning “micro meals” into junk food sessions; research has indicated that people often consume not just more calories, but emptier ones when taking the snacking approach. Know yourself well enough to make this choice.

Aim for least 3 to 4 exercise sessions per week in the beginning. Once you get into the habit of exercising, work up to 4 to 5 sessions per week (or more).

Control your portions by eating low energy-density foods. For example, vegetables and fruits are packed with not only healthful vitamins and minerals, but also a lot of water, giving them a low energy density (i.e. more substance, fewer calories). They also tend to have a high fiber content, which is not only good for you, but also take longer to digest and make you feel full for longer.

Drink more water. Water is a major player in weight control. Besides being a major part of your body, water helps flush metabolic wastes keeping your metabolism charged.It can also help you feel fuller, so don't wait until you feel thirsty. Start by drinking at least a half-gallon (2 liters) of water every day. People who are active, live in hot climates, experience fluid loss through fever or diarrhea, etc. should increase their intake.

Eat more fiber. A high-fiber diet can improve bowel health, lower blood cholesterol, control your blood-sugar level, and make you less likely to overeat. The recommended fiber intake is 30 grams a day for men and 21 for women; after the age of 50, this jumps up to 38 for men and 25 for women. Some good sources of fiber include fruits and vegetables (with the skin), whole grains, and legumes. One way to start is instead of drinking orange juice for breakfast, eat an orange; it will make you feel fuller.