Fat Burning Diet Mistakes Fixes And Facts To Burn Fat Fast
Aug 1st, 2011 by Aldouspi

Fat Burning Diet Mistakes Fixes And Facts To Burn Fat Fast

To burn fat you must be in a calorie deficit simple right? This deficit is accomplished by reducing the number of calories you eat each day or increasing your energy expenditure through exercise. To burn fat fast a combination of both is best.

What's important to keep in mind with your fat burning diet and workouts is that you must make certain adjustments to make sure you are actually burning fat and not lean muscle.

Mistake #1 - Losing Muscle And Fat

This is a common problem, rather than getting leaner, you can lose a combination of both muscle and fat. In order to stop this and just burn fat, increase your protein intake, Reduce your modified carbohydrate intake, Stick to fruits, vegetables, and raw nuts for carbs limit your cardio workouts and keep your weight training heavy.

Doing light weight, high rep workouts are the primary reason why you lose lean muscle.

Keep in mind that a good rate for fat loss is about one to two pounds a week. More than that and there is a good chance that you're losing muscle.

* Fat Burning Fact *

In order to burn one pound of fat, you have to create a total caloric deficit of 3,500 calories. The normal approach is to aim for 500 calories a day so that you total the 3,500 calories over the course of one week.

Mistake #2 - Not Changing Your Workouts

I'm a big believer in variety in my workouts. The human body has a great defense mechanism against change. Stick with the same workouts(exercises, sets and reps, tempo, weight etc.) and your body will quickly adapt and you will stop burning fat and adding lean muscle.

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By changing your workouts, doesn't happen. Change your exercises. Always strive to lift more weight. Use complexes doing one exercise right after the other as an example: Do a set of Bench Presses then go straight into a set of Bent over Rows. Rest and repeat. Use timed sets. Set a timer for say 15 minutes, using the example I just gave you see how many reps you can do in the 15 minutes next workout try to top it.

Mistake #3 - Not Using Weight Training

When it comes to fat burning all too often the advice is marathon treadmill workouts or overdone aerobics classes. With this approach you are really cutting your fat loss efforts short.

Weight training Increases Your Metabolism

Weight training has been proven to give a long lasting boost to your metabolism long after your workout is over. Weight training will help you maintain your total amount of lean muscle, creating a permanent increase in metabolism.

Muscle burns calories at a higher rate. So by having more lean muscle your metabolism will be working at a higher rate even at rest.

Cardio training will only cause a short rise in your metabolic rate for an hour or two after your workout, taking away from the overall calorie-burning benefits compared with resistance training.

Mistake #4 Low Intensity Cardio Workouts

Use high intensity Interval training, a higher heart rate burns more calories. For example, you burn 100 calories in 20 minutes of low-intensity work compared to 160 calories in 10 minutes of high intensity, and you also burn more total fat in less time during a high-intensity workout.

Think Interval Training, using sprints as an example, sprint for one minute and then walk or jog for two are best for burning fat.

Combining high-intensity sprints (anaerobic) for 1 minute with walking or jogging for 2 minutes also boosts your metabolism long after the workout is done, so you're still burning fat and calories hours after your workout is over.

There are a lot of subtle changes that can make a big difference in getting to your health and fitness goals. If you think about and are aware of what you are eating on a daily basis I would bet making some healthy substitutions you could easily lose 500 calories a day. When it comes to diet it is Never about skipping meals it is about making healthier choices.

With your workouts always use heavy weight (what is heavy to you), use compound exercises(squats, deadlifts, clean & press, dips, rows etc.) this is where you get the best results in lean muscle gains and fat burning. Always workout with intensity. Keep your workouts short. If you are using compound exercises you can work your whole body in 3-5 exercises.

Losing that excess body fat doesn't need to be as complicated as some would have you believe. The subtle changes I talked about in this article are easily accomplished. The question is how bad do you want it.

Just picture this for a moment: In 30 short days from now you look in the mirror and there it is - Or actually there it isn't. It's You with 8-10 lbs less body fat. Close your eyes right now see it and focus on it. Imagine how you will feel with what you have accomplished.

 

Article from articlesbase.com

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Weight Loss Diet: Use Your Mind to Lose The Weight
Dec 20th, 2010 by Aldouspi

Weight Loss Diet: Use Your Mind to Lose The Weight

If you have lived the majority of your life overweight, you've likely tried countless weight loss programs, weight loss diets and a healthy dose of drugs and pills to boot. Anyone who has gone through these experiences know that the ultimate "diet killer" is your own lack of self-control and focus.

When it comes to weight loss, you may secretly be your own worst enemy. Before we get started on that, let's look at the fact that accomplishing any goal, large or small, requires a mind that is clearly focused on the desired end.

What does that mean? It means turning self-talk into a positive advantage and using your rational mind to help fuel and motivate your efforts.

After all, the choice is yours: Let your mind sabotage your efforts or let it help inspire better eating habits and encourage healthy weight-loss outcomes.

If you've tried losing weight or a weight loss program before, and have found it to be an uphill battle in which you lose a few pounds only to gain back several more, then it's time to break the psychological cycle that may be holding you back from your goal.

THE PSYCHOLOGICAL CYCLE OF WEIGHT GAIN

In a world where thin is in, it's not unusual for people who are overweight to carry the burden of lower self-esteem. Add to that the social stigma or prejudice that overweight individuals encounter ,and a psychological cycle for weight gain can be set in motion or unhealthy eating disorders (bulimia, anorexia) can develop.

People, overweight as well as thin, often eat in response to stress, depression, loneliness and anxiety. This stress-induced or emotional eating can lead to weight gain which in turn leads to lower self-esteem, depression, and anxiety which leads to more stress-based eating and additional weight gain. It's easy to see how one can become trapped in a dangerous downward spiral and vicious cycle.

Compounding the problem is the fact that individuals who are overweight have less energy, and therefore find it harder to be active, so the risk of gaining weight again increases.

A cycle of inactivity and further weight gain can develop: The less active person gains weight and so becomes less active, thereby gaining more weight and so on.

Also, life stresses, which are normally alleviated through exercise, start building up, which triggers more stress-based eating.

Individuals who try to lose weight and fail may feel depressed, frustrated and even guilty or ashamed and may rely on comfort foods as a way to feel better. The same is true of those who succeed in losing weight, only to gain it back. Anxiety, depression and guilt can produce a feeling of hopelessness that hinders efforts to lose weight.

This is why getting on the right weight loss program is CRUCIAL for successful weight loss. Whether it's a weight loss diet that you've imposed on yourself or a program designed for your body, follow the next seven steps to break the psychological cycle of weight loss.

SEVEN STEPS TO BREAKING THE CYCLE

    1. Stop Diet Deprivation. Diets and weight loss programs that put severe restrictions on what you can eat, oftentimes leads to binge eating. While you may hold out for a while, one day you'll decide depriving yourself is not worth it, or you can't take it anymore. And you find yourself digging into the refrigerator, freezer or snack cabinet with a vengeance. Allow yourself small indulgences that are satisfying and will help you avoid harmful binging.

    2. Plan Ahead. What if you should slip? The best way to avoid slipping is through pre-planning. So, if you're off to a backyard barbeque or family gathering decide know ahead of time what your eating plan is. Eat something healthy and filling before you go out and then allow yourself a few special treats at the party, but exercise portion control.

    If you know that Aunt Mary is making your favorite dessert, plan on having a small slice and savor it. Managing your weight and enjoying life, should go hand in hand.

    3. Set Realistic Weight Loss Goals. To avoid the frustration of failing, don't overstress yourself with unrealistic weight loss goals. You gained weight slowly over time and it will take some time to gradually lose that weight. Slow, but sure is the best approach.

    4. Choose Healthy Outlets for Emotions. Instead of opening the refrigerator when you're upset, how about phoning a friend, or taking a walk. Discover something that makes you feel calmer or happier - something other than food or alcohol. Do yoga, dance around your living room, meditate or go out bowling with a friend.

    5. Stop Harboring Hurts. Work through issues that are upsetting you. Talk to a therapist or even a friend. Don't let hurts, even old wounds or patterns that reach back into your childhood, affect you and your relationship with food.

    6. Remember Why You're Dieting. It helps to stop and remember why you're dieting in the first place.

    Is it to have more energy, look and feel better, alleviate health problems or increase your self esteem? Keeping the goal in mind is critical to your weight loss success.

    7. Use Your Mind to Break the Cycle. The fact is you can do it. It's all in your mind - the power to lose the weight rests with you. Believe you can succeed and you will succeed.

    If you want to put an end to the psychological cycle of weight gain, start by turning all of your negative self talk into positive affirmations. That's the best way to break the cycle.

    Instead of saying: "Look at that fat belly. It just won't go away." Think positive: "Yes, my belly is fat now, but it won't always be. I plan to be fit, not fat. I'm heading to the gym after work today."

    Keep your goal in mind at all times. Write down your positive affirmations and put up visual reminders of what you want to attain - that dress you want to buy, that seaside resort you're longing to visit this year, or even a picture the happy person you want to be again. It's all within reach, if you set your mind to it, keep active, exercise, and prepare healthy menus that you enjoy.

Use these seven steps to create a mental turnaround and break through the psychological barriers that are holding you back. If you do, you'll have the power to achieve permanent weight loss - something that will truly change your future and your life.

Dr. Michael Kaplan is a leader in the Medical Weight Loss field and his Center for Medical Weight Loss's has helped thousands of people experience the enhanced weight loss benefits of physician supervised rapid weight loss ---- weight loss diet ---- Article from articlesbase.com

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