Fat Burning Nutrition

Fat Burning Nutrition Guide

First, when it comes to fat loss there is a hierarchy of effectiveness that must be approached in this order to achieve results.

Top 5 Fat Burning Nutrition – Guide

1. Nutrition – it all starts here, if your nutrition is not spot on 90% of the time it is near impossible to see results. Basically, it all becomes like playing the lottery, there is slight chance you may win, but 99.9% of the time your not.

2. Nutrition – yes it’s that important! 80% of results is nutrition.

3. Resistance Training/Metabolic Interval Training – you can’t out exercise bad nutrition, but once the eating side is on resistance training with some metabolic interval training is the most effective form of exercise for fat loss and to change the way your body looks. (4 times per week)

4. Low Intensity Interval Training – after 4 days of Resistance Training/Metabolic Interval Training has been done, next on the list is Low Intensity Interval Training. This is basically 30-40 minutes of extended cardio activities done at varying paces, but not at maximal capacity.

5. Steady-State Cardio Training – last on the list is Steady-State Cardio Training, unfortunately this is were most people start, but is least effective to lose fat and change your body. High amounts of this activity will actually slow your metabolism and cause you to gain fat over time. Therefore, this should not be done if you are not getting in 4 Resistance Training/Metabolic Interval Workouts per workout.

Composition of a Customized Meal Plan:

Okay, now on to the fat burning nutrition. You need to each 5-6 meals per day, every 2.5-3 hours, in order to keep your metabolism running high and burning fat. Check out a customized meal plan.  Eating less frequently causes your metabolism to slow and your next meal to be stored as fat. Each meal you eat needs to follow 6 simple guidelines:

1. Include a Protein

2. Include a vegetable or a fruit

3. Include a glass of water

4. Only include a starch if it’s at Breakfast or within 2 hours of completing your workout.

5. Drink a Recovery Shake immediately after each workout. This will provide your body with the nutrients needed to build and repair muscle and keep the metabolism running high. If your body is not provided with these nutrients it needs after the workout it will go to the muscle tissue to get them and use the muscle for energy slowing the metabolism.

6. Eat real foods and stay away from processed and packaged foods.

Lose 10 Pounds Fast

How To Lose 10 Pounds Fast

A majority of the population in America is wondering how to lose 10 pounds fast, and not only that, but how to keep it off. How can some people be so fit, when others are incredibly out of shape? Is the only answer, “genetics and luck of the draw?”

Do you have to actually become a gym rat in order to be lose weight? There is no easy answer to the first question, but luckily, genetics, being lucky and becoming a gym rat are not the answer to losing weight quickly.

How To Lose 10 Pounds Fast In 5 Easy Steps:

1. Visualize yourself thin.

Never underestimate the power of the mind when it comes to making changes for the better. Too often, the way we think is the way we are – if you think of yourself as fat, you remain so. Your mind accepts that reality and doesn’t bother to change it.

Visualize yourself in a fit body, however, and you can set a new course towards becoming more fit. Negative thinking is also something that commonly leads to emotional eating, so think positive rather than beating yourself up negatively.

2. Get rid of tempting treats.

This may seem harder than it sounds, but simply trash your temptations. If it’s ice cream, then have an ice cream social at your house, or otherwise throw it away. Whatever it is that you eat to “feel better” about yourself, this is what you need to get rid of, you’ll make it much easier to lose weight rapidly.

3. Stick to whole foods.

Piggy-backing on number two above, if you only eat whole, natural foods, you go a long way to fighting the toxins, preservatives and carbohydrate overload that your body has been likely contending with. You will also begin to feel better, more healthy, as you adjust to eating natural foods.

4. Avoid processed foods and sugars.

Processed foods are high in gluten, preservatives of all sorts, sugars and all manner of chemicals. Your body stores a lot of these unnatural toxins in body fat to protect your organs. Getting rid of excess carbs and sugars will also ensure you don’t have a high amount of calories to burn off, the excess of which get stored as fat.

5. Make fitness fun again.

This is really key to the whole thing – if you can make time for fitness and make fitness fun, your motivation will drastically improve. If you don’t like to exercise, or if you find it boring being on a treadmill, then do something simple: get a bicycle. Buy a scooter.

Sounds really simple (and that’s the beauty of it), but if you haven’t been out mountain biking, or haven’t been on a fun, quality scooter lately – you can’t imagine how much fun fitness can be. And when fitness is fun, your metabolism increases and you burn more fat, and build muscle.

This is how to lose 10 pounds fast and keep it off for good.

Look, keeping yourself fit and trim is far from easy in the fast-paced life most live. We eat in a rush, grab what’s closest or most convenient (regardless of health benefits or lack thereof) and rarely make time for fitness. Regardless of these obstacles, you now have some idea of how to lose weight quickly, conveniently, and for good with these quick tips.


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Beat Food Cravings

How To Beat Food Cravings

If you’re struggling to lose pounds and stay on the straight and narrow when it comes to eating healthily then you may be a food addict. By this I mean you may be addicted to some types of food.

Many people who strive for weight loss find they cannot get through even one day without a fix from their normal food choices without experiencing withdrawal symptoms such as headaches or severe food cravings.

Also you may find that all the foods you think of as tasty and satisfying are in fact fattening and all the healthy foods you are trying switch to seem tasteless and boring to you. This makes it almost impossible for you to stay on a healthy diet long enough to lose pounds and see any real results in terms of your weight loss goals.

In particular caffeine and sugar-laden products fill supermarket shelves in the form of drinks, convenience foods and processed foods, and these two substances have been scientifically proven to be addictive.

If you find it hard to get through your day without drinking several coffees, cola or energizing drinks then you are more than likely addicted to their caffeine and sugar content.

This also applies to sugar-laden foods such as sweets, chocolate, biscuits, cakes, pastries etc.

If you really do want to lose pounds then your only option is to break your addiction and retrain your taste buds otherwise you will never reach

Diet Coke

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your weight loss target.

You have become so accustomed to the taste of these foods that healthy options without these two substances appear to have no flavor at all.

Beating Your Food Cravings

Changing the way you eat takes time and you must give your body time to adjust to not having addictive foods at regular intervals. Set yourself a goal to go without coffee or cola for just one week. You will more than likely have headaches and strong food cravings but if you can stay off them for a whole week you will definitely start to feel the benefits as you begin to lose pounds.

There are many ways to swap the sugary snacks and processed meals you love for healthier alternatives – swap chips for potato wedges, swap crisps for homemade popcorn flavored with herbs and spices, sweets for chopped dates, dried banana, apricots etc – they are so sticky and delicious.

A good alternative to creamy dips are humus or guacamole – cheap and easy to make and full of goodness.

Pack curries with vegetables, lentils, chickpeas etc instead of just meat, make a pie with just a pastry lid, not a pastry base.

If you have the mindset of deprivation then losing weight is going to seem like a massive battle to you.

Once you’ve broken your addiction and retrained your taste buds with some great swaps and healthy food you do like you’ll be able to lose pounds and reach your weight loss goals much more easily.

Get your tummy flat tips

Tips to Get Your Tummy Flat

Here Are Four Great Tips To Help You Get Your Tummy Flat!

1) DON’T EAT IT IF THE CAVEMAN WOULDN’T HAVE

Avoid processed foods, which have no place in the caveman meal plan, and instead focus on lean, all-natural and organic cuts of meat, fresh fruits, nuts, seeds and vegetables. These foods will not contribute to belly bloat, and will help you stay satiated for longer between meals. This will help curb the tendency to overeat, which can be exacerbated by eating too many simple carbohydrates and processed foods. If it comes from a can or packet, chances are the caveman wouldn’t have eaten it! The caveman was not a farmer and did not have grains at his disposal – so eat grains only in very small amounts, and be very cautious of wheat, which does not sit well with many people. If you have a high wheat diet, start by replacing some of the wheat based food with fruit, vegetables, nuts and seeds

2) TURN OFF YOUR TV

If you are hanging out on the couch, you aren’t burning many calories at all. The more weight you want to lose and the flatter you want your belly to be, the more you need to move and focus on pastimes that encourage calorie burning in your body. Watching television should be the last thing on your list. Gardening, house cleaning, working out, and playing with your kids are all activities that help you burn calories and get your tummy flat!

3) EAT ORGANIC FOOD WHENEVER POSSIBLE

Organic foods are grown without the use of pesticides, herbicides, fungicides, and other chemicals. In the case of organic dairy and meat products, they are grown and processed without the use of hormones or antibiotics. All of these chemicals and additives have the potential to have negative effects on the human body. Some have been directly linked to chronic illnesses and disease. By opting for organic foods, you are making a choice to consume foods that do not have these chemicals and additives; a huge step forward on the road to improving your health and wellbeing. Eat clean to stay lean!!

4) CUT OUT JUICE

The last piece of advice to get your tummy flat is cutting out juice.  Because juice is high in sugar and in calories, it is often a hidden source of weight gain. When you eat a whole apple, you ingest the fructose but also vitamins, minerals, and fibre that keep you healthy and which your body needs to function well. If you drink juice, you lose most of these benefits, which means you are almost just drinking straight sugar. It’s also very easy to drink too much juice – if you pour yourself a large glass, how many pieces of fruit do you think is the equivalent?

Eat More to Lose Weight

How To Eat More to Lose Weight

Do you want to know the secrets to how you can eat more to lose weight effectively? I’m sure you do. For years I have searched high and low for ways and means to help me get rid of those unwanted pounds. I nearly gave up because my research showed that losing weight requires lots of money through those expensive weight loss programs. Well, I was wrong because I have finally done it the easy, effective and healthy way. The best news is you can eat and lose weight just like me.

Here are the 10 tips that you must absolutely follow if you plan to eat more to lose weight:

  1. Control the amount of calories you consume daily by controlling the types of food you eat. Jumble up your food and rotate your proteins and carbohydrates every day. Simple!
  2. Eat 4 to 5 small meals daily. Just remember to separate each meal by at least 3 to 4 hours. These small meals help you control your calories intake. Easy!
  3. Try to eat home cooked food as much as possible. This is because most of the restaurants and eateries give you great tasting meals that are loaded with calories which transfer to extra pounds.
  4. Next, I need to emphasize the benefit of food rotation. By rotating your food, your body will response by burning more fat.
  5. Eat simple and plain food as much as possible. Trust me, plain food can be just as delicious as food loaded with fat, salt and calories. This will definitely encourage your body to burn fat.
  6. Don’t overeat. That’s the reason for eating small meals regularly. Stop eating when you no longer feel hungry.
  7. Avoid sodas or canned drinks with high sugar content as much as possible. Stick to water, diet drinks, low fat/calories coffee or tea.
  8. Drink lots of water, at least 8 to 10 glasses every day. This is in addition to the other drinks you may take during the day.
  9. Then, its’ time to start exercising. Take long walks, this is my favourite exercise. Go jogging, swimming and bowling, another one of my favourites. Have fun while doing it!
  10. Finally, to emphasize on point 7. Avoid food with high sugar content like cakes and candies. These also include fat-free cakes and candies. This is because sugar can make you fat!