How To Lose Fat – 3 Golden Rules

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 fat loss. 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.

Divide Your Meals

A typical person has one breakfast, one lunch, one supper, and one dinner every 24 hours.

The first rule of effective fat loss 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 changing your meal timings should be the first step in speeding up your metabolism and to help you start losing weight.

Fix Your Diet

Now 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 foods for weight loss 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.

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 even better results, you should start exercising 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.

To sum it up, dividing your meals, eating the right kind of food, and exercising regularly are the 3 basic secrets to how to lose fat. These rules are simple, effective and a healthy way to reach your weight loss goal.

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How To Lose Belly Fat For Men

Men often wonder how to lose belly fat. From a health standpoint, men with love handles around their tummies are at higher risk for diseases like diabetes and heart conditions than healthier counterparts.

Chubby tummies of childhood and teenage often vanish in adolescence as hormones kick in and young men take more pride in working out and looking good for the girls. But many regress back in middle age and then worry about how to lose belly fat for men.

It isn’t difficult to get rid of those tummy tires. You just need some changes to your lifestyle and you’ll start burning off belly fat fast.

If you don’t get rid of the fat, your other workouts will be less effective – and no one can see that sculpted ab when it’s buried under a layer of blubber. So get on your fat fighting mission with dedication and commitment. Here’s how to lose belly fat men, and enjoy a lean, healthy look once again.

Get Rid of Stress

Stress in your life releases hormones like cortisol. Among its other effects, cortisol dissolves fat from other areas and deposits them on the belly. It also conserves carbs in your diet to store away as fat cells around your tummy and thighs. This means the more stressed you are, the rounder you’ll get around your belly.

Eat Vitamin C

Vitamin C helps lower and counterbalance the spikes of cortisol that go with stress. It also builds up immunity and encourages fat burning by your body. By manufacturing more carnitine in your body, it helps turn fat into fuel preferentially over glucose or proteins.

Do Weight Training

The best way to lose belly fat for men is to train with weights. It increases insulin release and takes up glucose into cells, while gaining muscle through protein metabolism. A structured strength training program can both burn off excess belly fat and build more muscle.

Don’t Shun Fat

Healthy fats are important for your metabolism. Shunning all types of fat is not necessary. Omega 3 fatty acids in salmon, nuts and fish oil help muscle and brain development. Trans fats and saturated fats like butter and margarine are best avoided.

Balance Your Diet

Eating a mix of protein, carbs and fat is the best way to lose belly fat in men and keep it off in the long term. Grass fed beef, wild meats, salmon, fruits, vegetables, chicken breast and turkey are good sources of balanced nutrients and vitamins.

Sleep Well

Getting 8 to 10 hours sleep at night can reduce production of a hormone called ghrelin which causes sugar craving and alters hormone production. This in turn impacts glucose and cortisol levels, causing fat to pile up around your stomach. A good night’s rest can counter this effect and help how to lose belly fat men.

Start With Protein

Breakfast is an important meal you should never skip. Taking a protein rich meal in the morning can set the tone for your entire day and jumpstart your metabolism which helps to burn off more fat.

In addition to these simple lifestyle changes, you can try following a structured step by step plan like the “14 Day Rapid Fat Loss Plan” for better and faster results.

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How To Lose Body Fat

Fat loss and fitness are today’s obsession all over the world. How to lose body fat?

That seems to be the existential dilemma of appearance-conscious men and women everywhere. It’s not difficult to lose body fat. All you need is a plan that will ensure that your calorie intake is lesser than the amount of energy your body burns off.

Planning Your Diet

A well rounded diet that’s rich in protein and fat is the right first step in how to lose body fat. Lean protein like chicken, fish and white meat can prevent accumulation of fat while providing you with all the energy necessary for activities. Avoid dairy products as they lead to more fat deposits around the belly and thighs. Olive oil is better for weight loss than canola and butter.

Drinking plenty of water can help you lose body fat. Metabolic rate increases which in turn burns off fat. You need 6 to 8 glasses of water daily. Start off your day with a healthy breakfast and a large glass of water and you’ll be energetic right through your morning. Instead of alcohol or soda, sip from a bottle of water that you carry with you everywhere.

Don’t skip breakfast. It’s the most important meal of your day and can lay the foundation of your energy needs. Plenty of protein and fiber gets you started on the right foot. Baked or fried foods which have sugar can give you an energy jolt but will leave you tired and hungry within a few hours.

Ensure fiber content in whatever you eat. Fruits and vegetables are good. Processed foods and pastries are not. Fiber helps fill your stomach so you won’t crave a snack shortly after meals. Whole grain cereals are excellent sources of fiber. Fruit juice is NOT fiber rich.

Exercise To Lose Body Fat

Whenever someone asks about how to lose body fat, they are told to exercise. But what kind of exercise is best for weight loss?

Resistance training with weights helps gain muscle and maintain tone. It sets the tone for your metabolism, boosting it to help fat loss. When you start weight lifting, follow some simple tips or get an instructor to guide you.

Your workout must exercise all major muscle groups. Larger muscle groups like thighs, back, legs and abdomen will burn more energy and will achieve faster weight loss. Lifting heavier weights will be more effective in losing body fat. But if you start with too heavy loads, you risk injury and pain. Rest adequately in between workout sessions. Muscles need time to rest and recover from stress.

Cardio exercise is also important for losing body fat. Mixing resistance and cardio training is the key. Biking, running, swimming and brisk walking are the best forms of cardio exercise. Try to exercise with a friend or partner so that you can offer each other weight loss motivation.

Get Motivated To Persist

How to lose body fat when you are tempted to give up when you don’t see quick results? The secret lies in ongoing motivation. First, get a physician’s evaluation to make sure you won’t aggravate any medical condition with your proposed diet and exercise regimen.

Then set yourself goals and targets for weight loss and exercise. Chart your progress and record your workout sessions. A good goal is to aim for 1 to 2 pounds weight loss every week. Losing too much fat at once can leave you weak and tired. You’ll also gain it back if you stop exercise.

Mentally motivating yourself with a positive body image of how you’ll look and feel after losing fat is a great way to stick with the program for as long as it takes. A great guide to help you stay motivated for weight loss is the “14 Day Rapid Fat Loss Plan” by Shaun Hadsall.

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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 feel its because you’re carrying around extra fat. This could be because of your bone structure and narrow hips. If you anyway want to know how to lose inner thigh fat, 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 inner thigh fat is that this is a slow process. You will achieve slimmer thighs and legs if you stick with it.

Here’s how to lose inner thigh fat consistently:

Eat Right

Eat 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 Regularly

Whole body exercises to lose fat are equally important when you’re thinking about how to lose inner thigh fat. 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 off 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.

Thigh Exercises

Exercise workouts specific to your inner thigh muscles include crossover lunges and side lunges. These must be repeated at least 15 times for each leg and thrice daily. Scissor kicks will help build tone in your inner thigh muscles and firm your lower belly muscles also. Each exercise must be held for 10 seconds and repeated 7 times after a break of 5 seconds.

Inner thigh squeezes are performed with an exercise ball held between your thighs. This exercise is exceptionally good for losing inner thigh fat. Hold the ball in a tight grip for as long as your muscles can maintain pressure. Stop when you feel tired.

Squat lifts and adduction routines for the hip are other thigh exercises that are effective in melting away thigh fat. You may prefer more fun activities like ice skating, roller blading or gymnastics to cut the flab off your inner thighs.

There are many other things you can do to lose inner thigh fat. Following a regular approach with discipline and persistence is the key. If anyone asks you how to lose inner thigh fat, think for a moment about all that you do – but then answer: “Slowly. Really slowly!”

Having access to a structured fat loss course like Shaun Hadsall’s “14 Day Rapid Fat Loss” is another helpful way to stay on track and lose inner thigh fat quickly.

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