|
1. Weight Training. Building lean body mass (muscle) will speed up your body's
metablism. Muscle is "active" tissue, meaning it takes calories to maintain.
The more muscle you have, the more calories you burn. You build muscle by doing
resistance training exercises. Simple enough? Let's go on...
2. Reduce Carbohydrate Intake. Say what? I thought you need a lot of
carbohydrates for fuel? True, but an excess intake of carbs (please don't call
them carbos) can and will be stored as body fat. 100% of all my clients who
reduce their carbohydrate intake for fat loss succeed. I can't let all my
tricks out of the bag in fairness to my paying clients, but a good starting
point would be 1 - 1.25 grams of carbohydrate per pound of lean body weight per
day.
3. Eat Frequently. I know you've all heard this before and it's true. Four to
six meals daily has its benefits, especially on a sub maintenance calorie diet.
It allows for a steady flow of nutrients to the body which creates a favorable
metabolics environment for muscle growth and fat loss.
4. Eat More Protein. That's right... The building blocks of muscle are amino
acids, and you get that from protein. I've found that many of my clients
consumed too little protein. Now that I've taught them these nutritional
tactics, they're on their way to losing fat and getting lean! Isn't that what
you want?
5. Reduce Intake of Saturated Fats. Notice that I was specific in saying
saturated fats. Saturated fats are the ones that cause the most problems,
healthwise. There are good fats and there are bad fats. There are a group of
fats called Essential Fatty Acids (or EFAs) that are just that. They are
essential to life. The body cannot make them so we must consume them though our
diet. There are certain fats that I recommend to people to help them lose fat!
My clients know, but do you? (Hint: F??????? Oil)
6. Water. Drink, drink, and then drink some more, not necessarily in that order.
An adult can probably survive several weeks without eating food, but only a few
days without drinking water. Need I say more? Water regulates body temperature,
rids the body of waste, lubricates joints, and provides a medium for chemical
reactions that occur in the body.
7. Know What You're Doing! Get with someone who knows or better yet - Get a
personal trainer! Do you know when the two BEST times are to do cardio
(aerobics) for fat loss? Do you know how many sets and reps to perform for a
given exercise in order to MAXIMIZE your goals? Do you know how to use
free-weights? What are macronutrients and how can I manipulate them to enhance
and hasten fat loss? If you don't know the answers, be efficient and get a
personal trainer. It'll save you time and money in the long run.
Copyright 2004 By Richard Rigor
About The Author
Richard
Rigor is the author of "The Ideal Body Fat Loss Guide". He has a
degree in Nutrition and has been a top fitness consultant for over
11 years. Visit www.theidealbody.net
for more information.
|
