How To Lose Fat
The little-known secret about how to lose fat, keep it off, and enjoy better health.One of the most common fitness goals is also the most misunderstood. There are hundreds of books, articles, diet programs, and workout regimens on how to lose fat.
However, with more than a few options available, it can be difficult to choose the rare program that is both effective and safe.
While you can always find and follow a good transformation program for fat loss with some research, it helps to understand the basics of how to lose weight.
No matter what plan you select, there are some universal, time-tested rules that have been proven effective to get rid of stubborn fat cells.
These rules are the fat loss fundamentals that are incorporated in more than a few weight loss programs and courses. To help you get started, here's a list of 3 golden rules on how to lose fat.
#1: Divide Your Meals
You typically eat 3-4 meals in a day - one breakfast, one lunch, one supper, and one dinner every 24 hours.
The first rule on how to lose fat effectively is to divide your meals into smaller portions and eat more frequently throughout the day.
Having small portions every 2 to 3 hours keeps your metabolism up and running, causing you to lose more fat.
So change your meal timings. It should be the first step in speeding up your metabolism and to help you start losing weight.
#2: Fix Your DietNow that you have an optimal metabolism, you should also start eating the right kind of food. This two-pronged attack is what fitness experts rely on when setting a meal plan for maximum fat loss.
But how to lose fat by just changing your diet?
It’s quite simple actually. You start out by having food rich in complex carbohydrate as opposed to simple carbohydrate.
Carb cycling is an important component of many fat loss programs, but a unique twist called macro-patterning is what sets apart the best ones (like Shaun Hadsall's "14 Day Rapid Fat Loss Plan") from the rest.
Complex carbohydrates take longer to digest as compared to simple carbohydrates. This means that the body burns more calories just to digest the food.
It also has more time to utilize it, rather than just storing it as fat.
Oats, sweet potatoes, brown rice, and brown bread are some great examples of how to lose fat by choosing the right foods that are rich in complex carbohydrate.
Apart from eating more complex carbohydrates, you should also stay away from sugary and oil-rich foods because they are high in calories and can severely hamper your fat loss goals.
There is much more that you can do to speed up fat loss, but these rules are the basics and should get your fat loss kickstarted.
#3: Exercise Your Way To Success
Getting your diet right can only take you so far along your weight loss journey.
So how to lose fat even faster? To get great results, you should start to exercise regularly.
Cardiovascular exercises are the best way to get rid of fat.
It doesn't really matter if you get your cardio indoors or outdoors as long as you are consistent with exercise. You can even maximize the fat burning effect by working out twice daily.
Just make sure that each of your cardio sessions are at least 20 minutes long.
Contrary to popular belief, weight training is also a great way to lose fat. So try and go to the gym at least 4 times a week and workout the different body parts optimally, following a plan or program like this one.
How To Lose Fat - 3 Golden RulesTo sum it up,
How to Lose Fat On The Arms
How to lose arm fat?
That's a common question you'll see on health and fitness forums. In fact, you probably typed "how to lose fat" into Google to arrive at this page!
Many people are looking for ways to lose arm fat. Some think fat arms look ugly. Others believe they cause other problems.
Maybe you've tried biceps and triceps exercises to try and quickly get rid of the flab. Sadly enough, exercise alone doesn't do much good.
It is the same as obese people doing sit ups and crunches to try and lose their belly fat. At the end of the day, despite a rigorous workout and strict disciplined exercises, they end up with nothing.
That's because it takes a little more than just doing a few exercises. It isn't enough to lose fat - unless you get ahead of the entire problem.
Perfect diet planning, along with the right set of exercises and lifestyle modifications is the secret combination for successfully getting rid of excess arm fat.
Understand The ProblemBefore getting into how to lose fat and seeking a solution, think about the main reason behind fat accumulation in your arms despite adequate exercise.
Maybe it's because you're not doing enough biceps curls or triceps dips.
However that's is not the only reason behind the accumulation of fat around your upper arm. That's a consequence of overall high levels of body fat.
So how to lose fat including from around your arms?
Some people blame their genes for fat arms. That is totally incorrect and unfair.
It also takes control out of your hands - and that's a pity, because once you know the secret of how to lose fat, it's just a matter of doing the right things for long enough.
In order to have leaner arms, you should first improve your eating habits.
Bad dietary practices lead to extra calories piling up everywhere in your body, forming fatty acid deposits around your belly, thigh and arms.
If you're looking to lose fat from your arms, you should begin with a change in eating habits.
Cut down on fatty foods. Eat more protein and carbohydrates instead. This helps build leaner muscles in your arms.
Avoid high calorie foods because this means extra energy is generated as the food is digested. When the body gets excess energy that is not used up, it stores them in the body as fats.
Lift WeightsThe next step in how to lose fat is to start lifting weights.
Weight training is the single most effective step in your exploration into how to lose arm fat. When it comes to shaping up the muscles while burning body fat, nothing beats weight training.
Higher amounts of energy are burnt during weight training as compared to aerobic training or circuit training.
In order to burn huge amounts of energy during workouts, you should focus more on
Lose Fat On Your ArmsIf the fat content of your body is reduced, you become lean and your arms will be leaner too. A well toned body looks much more attractive than one that is not toned.
So now you know the way to lose arm fat is to change eating habits and exercise hard.
Knowing this secret is useless if you choose to do nothing with it.
Though it may take some time to work this into your everyday routine, the effort is worthwhile.
A course like Shaun Hadsall's "14 Day Rapid Fat Loss Plan" will come in handy, too.
How To Lose Fat On The LegsPopular advice on how to lose leg fat invokes the mantra of squats and leg lifts.
But that isn't the only way. Indeed, it's not even the best way to lose leg fat.
You can build up sleek and strong muscles with lifts and squats - but when there's a layer of fat covering it up, no one will notice!
So how to lose fat on your legs?
It involves a two pronged strategy.
Your Lower Half WorkoutOnce or twice every week, do a lower body workout that makes the muscles of your leg and calf stronger.
Do each exercise 5 times (reps) and finish the entire sequence in each workout. Make sure to exercise both sides, alternately.
If you want more strength, add weights to increase resistance.
1. Side Leg Raise
Lie flat on the ground, on your side. Your head rests on an arm. Place your legs straight beside each other.
Without moving the rest of your body, lift up the upper leg as high as you can. Pause and hold for a moment and then return it back to the floor.
Repeat it for the other leg after turning over.
Lying on your side with hips and knees bent to 45 degrees, you place your right leg on top of your left. Press your heels together.
Now raise your right knee as high as possible without separating your heels. Pause a moment before returning back to position.
Repeat it with your left leg, lying on the opposite side.
3. Hip Raise
Lie supine on the floor with knees bent and feet flat. Squeeze your buttocks together and press down your heels to lift your hips up.
Your body must form a straight line from knees to shoulders. Hold for a moment before returning to the starting position.
Repeat this 5 times for this exercise.
4. Cross Body Mountain Climb
Hold yourself in the push up position, with arms outstretched, elbows locked, holding your body up from the ground in a straight line from head to heels.
Keep your abdomen taut. Lift up your right foot and bend your right knee to bring it towards your left shoulder. Hold a moment and return to the beginning pose.
Repeat it with your left foot and knee.
Lose Fat On Your LegsWith this routine regularly performed for a few weeks, you'll notice your leg muscles growing stronger and the fat around them becoming softer and even disappearing.
When you combine this with a whole-body workout that includes a
The answer to how to lose leg fat is thus a combination of whole body fat burning routines and leg muscle strengthening workouts.
For more about the best way to lose leg fat, check out Shaun Hadsall's "14 Day Rapid Fat Loss Plan".
How to Lose Fat On The Back
How to lose back fat?
Fat that has accumulated on your back can prove to be quite difficult to get rid of.
Many people tend to ignore it, thinking that it will just stay there forever. It's not something they are happy with, but must learn to live with.
It's not impossible to lose back fat. In fact, there are a number of ways that you can try out to get the desired results.
So, how to lose fat on your back?
ExerciseA great way to lose back fat is to start exercising with the aim of strengthening your back muscles.
You can start by doing cardio exercises, which will help to get rid of stored fat around various parts of the body. Here you can use an elliptical machine, exercise bike or just jog and run.
A rowing machine also comes in handy as it helps to tone back muscles as well as helping burn off fat.
Swimming is another exercise that will help you lose back fat, especially when combined with basic plank drops that help to work out back muscles.
Make Diet Adjustments
One of the most effective methods on how to lose back fat is to change your diet.
This contributes to the rate at which people store fat in the body. Try and base your diet on lots of vegetables and fruits, avoiding fatty or starchy foods as far as possible.
It is important to note that there are no specific foods that can target back fat alone. You need to work on the entire body if you want to see the fat from your back shed off.
Start the day with a vegetable omelet or green smoothie to get your body to burn fat.
Load up on vegetables that are grown locally and are in season. These are more nutritious than the ones shipped to your area and grown in a green house.
Always make balanced, nutritious meals to get all the energy you need without putting on weight.
A balanced diet can go a long way in losing fat and feeling healthier. So when you're asked 'how to lose fat', remember that it has a lot to do with what goes into your mouth!
Change Your LifestyleWhen wondering how to lose fat on the back, another option is to modify your lifestyle.
Take some time off and relax, as this is one of the ways to burn fat around your back.
Get quality sleep. This is also important for your weight loss journey. Aim to sleep for 7 to 8 hours every night.
Drink plenty of water as it helps shed extra weight.
Cut down on alcohol, soda and fizzy drinks that add empty calories to your intake and pile on fat.
Before you make any adjustments to your diet, lifestyle or exercise regime, be safe and check with a medical professional who will give you the green light to proceed.
Any effort to cut down on back fat is a marathon, not a sprint.
Don’t expect to see results overnight. It takes some patience and dedication to start losing back fat.
But you'll eventually get back the shape you want after you put in a determined effort into becoming fit.
How To Lose Fat On The ThighsHow to lose thigh fat?
You want to lose thigh fat because it can make you more physically attractive and healthier. Simple everyday exercises can help you get rid of chubby thighs permanently.
So let's discuss how to lose fat on the thighs quickly and easily, just by making some easy tweaks to your lifestyle.
1. Walk Up The Stairs
Do you usually take the lift upstairs?
Climb up the stairs instead.
This is one of the best ways to lose thigh fat. You'll also strengthen your thigh muscles and gain better posture.
When you climb up stairs, don't slouch or stagger. Do it briskly, standing upright with a slight bend at the hip.
Don't rush or jump, but don't plod like it's climbing up a steep mountain either.
In a while, you'll find it easier, and soon it will become a habit... one that will help you lose fat on the thighs.
2. Get Out And Run
Okay, not a sprint or high speed race, perhaps. But how about a relaxed jog or brisk walk?
That's surely within your capabilities. You just need to find time in your day for it, or fit that into your regular routine.
Aerobic exercise makes your muscles stronger and gives your heart a much needed workout. It also speeds up metabolism and burns off fat.
Mornings are a good time to go jogging. Get the right shoes and find an ideal place to run.
3. Don't DriveInstead, use a bicycle for shorter trips to the store or gym.
Cycling works out your legs and thighs. It helps melt off thigh fat and tones your muscles which gives your thighs a sleek and strong look.
Bicycling is one effective idea for how to lose fat on the thighs quickly.
4. Walk BrisklyIf you're not keen on running or cycling, at least start walking.
A lazy stroll won't help your thigh fat problem. You must power walk at a brisk 5 to 6 km per hour speed. Don't try this if you have health issues, though.
Walking burns calories and makes your thighs stronger and fat free.
5. Try Weight Lifting
Squats are great exercise for your thighs.
When you perform them while carrying weights, you'll speed up the process of how to lose thigh fat. Start with lighter weights and work your way up.
By doing this regularly and building up gradually, you'll soon find your thigh fat melting and your lower extremities getting firm, slim and strong.
6. Use Other Leg ExercisesIf you have access to a gym or a leg extension machine, then try other exercises like stretches which put an additional load on your thigh muscles.
Don't be too rough, or you might end up hurting yourself. With consistent effort and discipline, you'll soon burn off thigh fat.
There are a dozen other ways how to lose fat on your thighs.
You'll learn about them in "The 14 Day Rapid Fat Loss Plan", a best selling fat loss program designed by a professional trainer and fitness coach.
How To Lose Inner Thigh Fat
Want to know how to lose inner thigh fat?
If your weight is normal but your inner thighs touch, you might believe you're carrying around extra fat. But it could be simply because of your bone structure and narrow hips.
If you anyway want to know how to lose fat on your inner thigh, understand that it is not always easy.
You'll have to follow a combined approach involving weight reduction and workouts designed specifically for inner thigh muscles.
Nothing about losing inner thigh fat happens quickly.
You'll need patience and perseverance. There might be days or even weeks when nothing seems to happen.
You may be used to losing fat quickly from your belly, thighs or arms, and think it's going to be just as fast. But the first thing to learn about how to lose fat on the inner thighs is that it is a slow process.
You will achieve slimmer thighs and legs if you stick with it.
Eat RightEat fewer calories. Avoid saturated fats completely. Reduce your intake of red meat and consume only lean protein and whole grain foods.
Low fat dairy is permitted, but tends to add to body fat.
Exercise RegularlyWhole body exercises to lose fat are equally important when you're thinking about how to lose fat on the inner thigh.
Ketosis helps convert fat stores into energy, but the fat is drawn from all parts of your body, not only the thighs. That's why general workouts are such an important part of losing thigh fat.
Biking and swimming are particularly effective at burning fat while exercising your legs and thigh muscles. Even people with arthritis or leg injuries will be able to perform them.
Doing leg workouts at least 2 or 3 times a week will help lose fat. Playing sports is another option, where group activities help make the weight loss process fun.
Following a regular approach with discipline and persistence is the key. If anyone asks you how to lose fat on the inner thigh, think for a moment about all that you do - but then answer:
"Slowly. Really slowly!"
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