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.
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 Arm Fat
How to lose arm fat?
That’s a common question you’ll see on health and fitness forums. In fact, it’s probably the one you typed into Google to arrive at this page!
Many people are looking for ways to lose arm fat. Fat arms look ugly. They also cause a lot of 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 to lose arm fat.
Perfect planning along with the right set of exercises is the secret combination for successfully getting rid of excess arm fat.
Understand The Problem
Before 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.
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 arm 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 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.
The next step 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 pull ups, one arm dumbbell rows, bent over rows, dead lifts and squats.
If you burn off more energy than you make on a regular basis, you’ll gradually get rid of arm fat as well as enjoying overall fat loss all over your body. If 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 that the carefully guarded secret to how to lose arm fat is to change eating habits and exercise hard. That secret is revealed – but it won’t matter if you choose to do nothing with it. Though it may take time to work this into your everyday routine, the effort is worth taking. Courses like Shaun Hadsall’s “14 Day Rapid Fat Loss Plan” can be of some help.
How To Lose Leg Fat
Popular 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 leg fat? It involves a two pronged strategy. The first is an exercise workout that strengthens your leg muscles. The second is a fat burning routine targeting your entire body. With a combination of both, you’ll soon enjoy thinner and sleeker legs.
Your Lower Half Workout
Once 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.
With 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 lunge with rotation, reverse wood chop, Romanian deadlift and side plank exercises, then you will burn off fat and lose weight in addition to building muscle.
The answer to how to lose leg fat is thus a combination of whole body fat burning routines and leg muscle strengthening workouts. For a detailed instruction on the best way to lose leg fat, check out Shaun Hadsall’s “14 Day Rapid Fat Loss Plan”.
How to Lose Back Fat
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 feel they must learn to live with.
That’s however not to say that it is impossible to lose back fat as there are a number of ways that you can try out to get the desired results. So, how to lose back fat? Let’s talk about some of the simple yet effective ones.
A 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. You can start the day with a vegetable omelet or green smoothie to start off the process of burning fat. It is also recommended that you load up on vegetables that are grown locally and are in season, as they are more nutritious than the ones shipped to your area and grown in a green house.
Remember to always to have balanced, nutritious meals to get all the energy that is needed to survive without putting on weight. A balanced diet can go a long way in fat loss and feeling healthier. So when you set out to answer the ‘how to lose back fat’ question, remember that it has a lot to do with what goes into your mouth!
Change Your Lifestyle
When wondering how to lose back fat, another option you have is to modify your lifestyle. You are required to take some time off and relax, as this is one of the ways to burn fat around your back. Getting quality sleep is also important for your weight loss journey. Aim to sleep for 7 to 8 hours every night.
Drink plenty of water as this is the key when it comes to shedding off extra weight. Cut down on alcohol, soda and fizzy drinks that add empty calories to your intake and cause more fat to pile on.
Before you make any adjustments to your diet, lifestyle or exercise regime, it is important to check with a medical professional who will give you the green light to proceed. This is just to be on the safer side.
Any effort to cut down on back fat is a marathon, not a sprint. Don’t expect to see results overnight, as it takes some patience as well as dedication to start losing back fat. But you’ll eventually get back the shape you want after you put in a determined effort into being fit.
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How To Lose Thigh Fat
How to lose thigh fat?
Not all fitness coaches and instructors know how to address this question directly. You want to lose thigh fat because it can make you more physically attractive and healthier. And some simple everyday exercises can help you get rid of those chunky thighs permanently.
So let’s discuss how to lose thigh fat quickly and easily, just by making some easy tweaks to your lifestyle.
1. Walk Up The Stairs
Do you usually take the lift upstairs? Stop today. Climb up stairs instead. This is one of the best ways of how 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 thigh fat.
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 Drive
Instead, 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 thigh fat quickly.
4. Walk Briskly
If 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 kmph speed, though don’t try this if you have health issues. Walking burns calories and makes your thigh 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 Exercises
If 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 thigh fat. To learn about them, try out Shaun Hadsall’s “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 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 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.
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.
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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