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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How To Burn Fat A Simple Solution
Apr 17th, 2011 by Aldouspi

How To Burn Fat A Simple Solution

How To Burn fat A Proven Solution

Really think about this for a moment: All the ads and infomercials for the new celebrity diet and exercise gadget that guarantees you will burn fat overnight. Have you tried any of these? I bet you have.

Then why haven't you reached your fat loss goal yet?

And why is the obesity rate still climbing?

As you read this article I hope to start you on the right path to the tried and true methods of how to burn fat and get permanent results.

Many people underestimate the time it takes to burn fat and calories. For three minutes of eating, you may have to spend an hour or more on the treadmill. If your goal is to burn fat, look to make small changes in your diet.

In order to burn fat, you must be in a caloric deficit, which can be done either by reducing the number of calories you eat each day or increasing your energy expenditure through exercise. You should use a combination of both to burn fat as quickly as possible.

One thing 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.

Keep in mind you increase your metabolism by gaining lean muscle. So if we increase our metabolism what happens? We burn fat at a faster rate.

* Weight Training The Proven Solution To Burn Fat Faster *

Weight training will help change the way you look completely, giving the impression that you've replaced fat with lean muscle and are actually working at improving your body and changing your body composition.

Weight training for fat burning is a great alternative to cardio and will give you better, more visible and permanent results...

* A Fat Burning Mistake *

A big mistake that many people make trying to burn fat -- rather than getting leaner, they lose a combination of both muscle and fat. To prevent this and ensure you just burn fat, aim to increase your protein intake, limit the volume of cardio you're performing and maintain your usual heavy lifting. Using light weight and high reps is the primary mistake individuals make and suffer from lean muscle loss.

As you progress through your fat burning diet and workout program, keep in mind that a good rate to burn fat is about one to two pounds per week. Anything more than this and there is a higher chance that you're actually losing muscle not fat.

* Burn Fat Not Muscle *

Use compound exercises, use heavy weight, keep your reps in the 5-8 range, 3-5 sets per exercise weight train 2-3 times a week.

Using compound exercises, squats, deadlifts, presses, rows etc. use multiple muscle groups which in turn uses more energy which raises your metabolism to continue to burn fat after your workout is over.

Choosing to abandon your weight-training program when it's time to burn fat is one of the biggest mistakes you can make, so be sure you don't commit this fat burning error.

Okay you've made all the mistakes and tried all the latest and greatest to burn fat and it hasn't got you the results you want. Don't feel bad you, me and thousands of others have made the same mistakes.
The difference is are you going to now do what is proven to work or give up? Go right now to my website and get all the information you need to get permanent fat burning results.

Article from articlesbase.com

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