subject: 10 Easy Tips To Help You Burn The Fat And Keep It Off [print this page] 1) Make a list with your short, medium, and long-term fitness goals. You'll find it's a lot less difficult to achieve your goals when you have them in writing and in a place where you can see them on a daily basis, such as on the refrigerator door. This will help you to stay mentally and emotionally focused on what you're trying to achieve.
2) Get rid of any foods that are going cause you to "fall off" your fat loss diet. A person that was trying to quit drinking wouldn't keep liquor in the house. So, if you're going to lose that fat you need to stay away from any of those foods that are going to tempt you to "cheat."
3) Make someone you're close to a part of your plan. It's much easier to achieve a goal if you've got someone else to give you encouragement and keep you motivated. This individual may also be involved in your exercise program as your partner. A good training partner will really help you to maintain a regular workout schedule and you can push each other, whether you're training at home or in a gym.
4) Schedule a "cheat day." Tip 2 above doesn't mean you're never allowed to eat some of your favorite foods. Just don't make them too frequent. Once every 7 to 10 days should be no problem. A "cheat day" can provide a needed mental and emotional break from your fat loss diet.
5) Eat more frequent, but smaller meals throughout the day. If you try to eat 5 or 6 times daily your metabolism will run faster and this will definitely help you to burn more fat faster. Keep the portions relatively small and concentrate on eating more lean protein and cruciferous vegetables. Both are great for helping your body to burn fat for energy. The cruciferous veggies are also good sources of fiber, which will help keep you regular.
6) Drink 8 glasses of water daily. Remember, your body is comprised of about 70% water. In order to lose fat fast and keep it off you've got to keep your body hydrated. Water helps to eliminate waste products from your body and keeps your digestive system working properly and regularly. Bottoms up!
7) For the most effective and long-lasting fat loss, there is good cardio and bad cardio. You should be doing intense, short cardio workouts of about 20 to 30 minutes every second day. There's an abundance of evidence proving that doing long, endurance type cardio sessions, are detrimental to losing fat and maintaining muscle. High intensity cardio workouts will keep your metabolism elevated for up to 48 hours after your workout is finished. What a great way to lose fat!
8) Be sure that you're sleeping enough in order to allow your body to recover from your workouts. You should be getting 7 to 8 hours of stage 3 or 4 sleep every night. This type of sleep will cause your body to produce and secrete growth hormone, which is one of the master hormones for burning fat. During deep sleep your body also repairs your muscle tissues, which are torn down during exercise. Remember, "early to bed and early to rise makes a man healthy."
9) Use high intensity, strength training exercises to work your major muscle groups. Compound exercises with dumbbells and barbells, such as squats, lunges, dead lifts, bench presses, and seated or standing military presses will work all of your muscles at the same time. These types of exercise are also known to cause your body to produce and release Growth Hormone, which is one of the master hormones for helping you to lose fat fast and forever.
10) Be patient and dont get discouraged. If you happen to give in and fall off of your diet for a day, dont become despondent. This happens to everyone at one time or another. The key is to get right back on your diet the very next day. Remember, you aren't going to achieve your dream physique in one or two weeks. So, be patient, stay focused on your written goals, get the needed encouragement and support from friends and family, and soon you'll have reached your goal of losing fat fast and forever!
