To Lose Body Fat

If you’re wanting to know how to lose body fat but aren’t sure where to start, you’re not alone. Millions of Americans and people all over the world struggle with their weight every day. However, whether you are clinically obese or just slightly overweight, losing body fat is actually not that complicated if you follow some basic fundamental rules.

Drink More Water
Firstly, you really need to considering drinking more water. It may sound simple but drinking enough water is vital in order to reduce body fat and excess weight. Aim to drink at least 8 to 12 glasses of water throughout the day.  Without enough water your body will become dehydrated and your digestive system will not work as efficiently, resulting in weight gain.  That’s why it play such a vital role in shedding the fat. Just don’t be tempted to substitute juice or soda pop for water as the last thing your body needs is extra sugar running through your blood stream.

Eat Well
Proper nutrition is also key to fat loss. You need to eat right and when I say that I mean eating “real” food like fish, chicken, whole grains, and lots of vegetables (at least 5-6 servings per day). Eating enough vegetables is most important for nutrition, especially dark colored veggies, like broccoli, tomatoes, spinach, and kale. Avoid deep fried food and fast food in general. As for fruit, eating one or two pieces of fruit a day is okay but avoid drinking fruit juices; the last thing you need in your system, especially when trying to lose weight, is all that extra sugar.  Lastly, it probably goes without saying (but I’ll say it anyway to be sure) that soda pop is definitely out as well for the same reasons.

Get Up and Move
Exercise in general will always help you lose weight if not simply for the fact that it burns calories and as most people know, if you burn more calories than you take in you’ll lose weight over time.  Exercise however also has many other benefits as well for your body such increasing flexibility and even reducing stress.  This is important because stress can actually prevent you from losing fat as it’s been proven to increase food cravings, especially empty carbohydrates, the worst kind.  Now as far as exercise to burn body fat, a low to medium cardiovascular workout such as a brisk walk or slow jog is conventionally the most effective exercise for shedding fat but I’ve found that you actually get faster results with shorter higher intensity workouts.

Build Muscle Mass
In addition to exercise you need to start building muscle mass. I’m not saying you need to become a bodybuilder but increasing your muscle mass through interval strength training will actually start to change your body’s metabolism and help it significantly burn more fat even while at rest.  Using free weights is probably one of the more popular forms of strength training as it’s both simple and effective.

Follow a Plan That Works
Now if you’re really serious about losing body fat, you need to follow a plan that’s proven to work. I’ve seen a lot of crazy fat loss systems come and go throughout the years all of which make ridiculous claims like “Lose 50 pounds in 10 days” or “Lose fat rapidly without any exercise!”. Well if you want believe overly hyped claims like that, go ahead, just know these so-called fat loss systems are half-baked scams and anyone who tells you otherwise is frankly full of it!  Just keeping it real folks

So what plan do I actually recommend? Well, one that actually works, “Turbulence Training“. Turbulence Training was developed by Craig Ballantyne, a certified strength and conditioning specialist, and unlike many other supposed “fitness experts” out there, the guy actually knows what he’s talking about and gives it to you straight – “Give Me Just 45 Minutes, 3 Days A Week And I Will Show You How To Transform Your Body”.

Here’s what you get with the program:

• A 76-page e-book with beginner through advanced workouts (16-weeks worth of fat burning training programs)
• An one hour MP3 audio going over every detail of the Turbulence Training workouts and fat loss philosophy
• A 4-Week Bodyweight Only Workout that will eliminate any excuse for missing a workout
• An advanced bonus fat loss workout that combines weights & bodyweight exercises in a Turbulence Training “fusion” fat loss program
• A 30-Day Fat Loss Workout Guide
• Turbulence Training Nutrition Guidelines for Men & Women

What I really like about his program is not only does it work so well but his system allows the average Joe (or Jane) who simply don’t have the time to hit the gym for two hours every day doing slow boring cardio, to get real and visible results.

But I do want to be clear – if you’re looking for the next magic pill or expect to cut body fat without putting in any effort, please do NOT purchase this program. It works amazing well but only if you put in the effort and do the workouts.  These workouts are intense but exhilarating.  You’ll realize after even just a few weeks how much your metabolism starts to change and your energy levels start to go through the roof.  But it’s only going to work if you do the work, so take my advice – Do it.  Click here to learn more about Turbulence Training.

Also, if you’ve taken my advice and tried Turbulence Training, I’ve love to hear your story and the results you achieved!

A very frequently asked question in the realm of weight loss is how to lose stomach fat. The first thing you need to know however is that it is nearly impossible to “spot reduce”, that is isolate fat reduction to one specific region of the body. In fact numerous studies have shown that trying to lose body fat in one specific area simply does not work.  You can build muscle in a target region but that will not reduce fat.   Aside from taking drastic measures such as surgery, fat reduction must be done to the body as a whole.

Fat on the stomach is considered to be the worst kind of fat when it comes to your health. Having excess belly fat greatly raises the risk of heart disease, heart attacks, strokes, diabetes, and even certain cancers.  The way to lose this fat however is not by doing a hundred sit-ups each day or by undergoing dangerous surgeries. The best way to lose belly fat for most people is with a natural, common sense approach using moderate levels of exercise, portion control, and most importantly, nutrition.

Exercise and Strength Training
When it comes to losing belly fat there are the right kinds of exercises and the wrong kinds. For instance, stomach crunches are great for building your ab muscles but are certainly not how to lose stomach fat. Yes, they will strengthen the muscles in your stomach and may burn a slight amount of the overall fat in your body but you aren’t likely see any visible difference in your stomach.

Instead, aerobic exercise like jogging or brisk walking is what’s truly going to burn fat, especially when coupled with proper nutrition.  Aim to incorporate 3 to 4 workouts per week for at least 30 minutes each.

Weight training exercises will not only build muscle but can also help burn fat. The main reason for this is that a good weight training regimen will increase the metabolism and your metabolism is what controls the rate at which your body can burn fat even while at rest.  You don’t have to get ripped to see results either – simple weight training that includes free weights three times a week combined with an aerobic workout routine can start producing results very quickly.

Nutrition
Even with a good strength training routine you won’t likely lose stomach fat if you consistently eat the wrong foods. In fact out of all the elements, proper nutrition is the most important factor when it comes to losing body fat.  By following the below tips for healthy eating you will be well on your way to losing that belly fat.

1. Stop eating junk food – Stop buying and eating things like sweets, chips, and fast food. Junk food is well named; it really is junk for your body.  Junk food typically contains high amounts of sugar and simple carbohydrates with little or no nutritional value.

2. Don’t eat processed foods. To build more muscle and lose more fat, 95% of your daily diet should be made up of whole unprocessed foods that are loaded with fiber and vitamins.  Now processed foods can often be disguised as unprocessed foods so if you want to be sure you’re eating the real thing, cook your own meals from scratch <gasp!> .  Unprocessed foods include things like:

· Proteins – skim milk, poultry, meat, fish, egg whites, cottage cheese
· Vegetables – spinach, broccoli, salad, cabbage
· Fruits (in limited quantities) – oranges, bananas, apples, pineapple
· Monounsaturated Fats – olive oil, fish oil, nuts
· Complex Carbohydrates – brown rice, oats, whole grain pasta

The irony is when you eat healthy foods you can actually get away with eating more especially if you are sticking to a regular exercise plan.

Staying Committed
The best way to stay motivated and committed to your fat loss goal is to track your progress. You can do this by measuring your waist every two weeks and by measuring your body fat percentage with either body fat calipers or a decent body fat scale. As you start to get healthier and burn fat, your waist should shrink noticeably and your clothes will fit better. Remember, success breeds success. If you see your diet plan starting to work, it will be much easier to keep it up so measure your progress but don’t be discouraged if you don’t see results instantly.  It may take as much as 6 weeks before you start to see an improvement but make no mistake you will see results if you stick to the plan.