Natural Fat Loss - Great Easy Start Tips

By Bryon Zirker

Obesity has become a major epidemic problem that has gripped all of the age groups. Men, women and children. Natural fat loss is the best place to start for the obese person and with minimal exercise will gently get the person on the right course to a better life.

Just about everybody in all walks of life are looking for the easy way out of the obesity trap.

It certainly is not easy with all of the mis-information that can be found regarding the subject of obesity. No fat, low fat, high protein, low carb, glycemic index, exercise are just az few terms that we are all told is the cure for obesity. One definition of Obesity is a state of the body where the weight of the body is higher, by 10% than the bodies ideal weight or body mass index. When weight of the body is higher by 20%, this is considered severe obesity. This range leads to many different diseases and will likely shorten the life-span of a person diseases include but not limited to, high blood pressure, osteoarthritis and diabetes. Obesity has many limiting factors and decreases the quality of a persons life.

When the bodies Caloric intake exceeds caloric expenditure, the body stores the excess. So in order to shed extra fat we must reverse this proportion. A natural fat loss plan should be followed, that it might continued for a long duration. Using strict and restricted diet programs with dangerous diet pills and supplements becomes hard to follow and fat loss will be for short term only not to mention the health risks that are involved.

Follow a proper and sensible diet program makes the most sense. Begin with a low carbohydrate medium-fat and high protein diet for best results.

The list below shows the recommended food items which are to be avoided and those which can be consumed by the vegetarians and the non-vegetarians.

Eat as much of these as you like.

1. Vegetables and green salads (specifically one that contain tomatoes and cucumbers)
2. All fresh fruits (no bananas)

The limited quantity food items.

1. Milk (250 ml or half a bottle or one and a half cupful). Daily amount and use in tea and coffee.
2. Butter, ghee (Ghee is used in India), oil and cream - 2 to 3 small tea-spoonfuls. Stick to very conservative amounts do not over do it
3. Three to four chapattis (no ghee at all here) each day or 1 to 2 oz (small bowl)
4. One small bowl of dal or Green gram (moong) soup for the day.
5. Two small potatoes per day.
6. Fish
7. Meat
8. Eggs

Eat only from the list of foods above without over doing it.

These food items and ingredients are restricted completely, do not eat them at all.

1. Sugar, chocolate, peppermint, all sweets, all jams, honey, you get the point.
2. Fruit-juices (very high in sugars)
3. Alcohol (not even wine)
4. Biscuits, cakes, generally all grain products
5. Ice cream (not even all natural ice cream)
6. No soda pop of any kind
7. All other grains not mentioned

If you simply make the decision to follow a natural fat loss program and then plan for it in advance it makes it that much easier to implement.

Get thin, Just do it!


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Fat Loss Program - Fat Burning Success

By Bryon Zirker

If you might not have noticed cardio sits at the bottom of the fat-burning ladder... however with any fat loss program it still resides on the ladder. More importantly good nutrition remains on the top. Good eating habits, are the powers that rule the fat-burning scene.

Coming in at second place is weight training and strength training. A good solid workout session of weight training goes far to stimulate muscle and burn far more calories after the fact (up to 24 hours in most cases) than cardio workouts.

Now look at cardio exercise. A very important fact here, if you want to get those last stubborn 10 to 20 pounds burned off, you have to be conscious of technique and do it right. No hour long marathon sessions on your treadmill, stairmaster or bike. Attack your cardio exercise this way. Train fast and intense. Get your target heart rate up during your weight training sessions also. Rest only briefly (20 30 seconds) to ensure that you do not take yourself out of that essential fat-burning zone when you breathe. Breathe heavy and deeply.

Keep this in mind, it's definitely about oxygen when you are burning down fat. When you workout and strength train in this way for 7-14 minute intervals, followed by an intense interval-type cardio workout of only around 9-10 minutes, works very effectively. This will help you get rock sold and lower your body fat percentage. If just beginning, start out walking every day then slowly progress into more aggressive workouts.

By attacking the three rungs of the fat-burning ladder fat loss program together, you will begin to feel awesome and get very excited about reaching your goal of the body you deserve.

Get thin, Just do it!


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Fat Loss Tips - Limit And Stop Using Elliptical Machines

By Bryon Zirker

People who have bad knees typically use the Elliptical Machines as the only option for exercise and fat loss. Here is one of my fat loss tips. If have knees are healthy and strong, think twice before using an Elliptical machine.

Two Reasons why

Reason Number one- An article published Men's Health magazine warns, "Never trust elliptical machines." Mens Health goes on to quote a study that found elliptical machines overestimated the number of calories burned by subjects during a workout by 31 percent.

Watch out!

So in essence if your "elliptical cardio workout" burned 400 calories, you really only burned closer to 300 calories.

Reason number two and a big one to consider. Someone at Mens Health magazine interviewed "Biggest Loser" contestant Ed Brantley, who managed to lose 73 pounds. Ed said this in the interview "I hated the elliptical. It was too easy. I didn't feel like I was doing anything."

Well hey guess what, go figure. This is the whole reason why elliptical machines are very popular. Elliptical machines are definitely inferior for any fat loss program because they fail my "human nature path of least resistance" test.

I will put it these words...

Gather up 50 people and get them into a gym with 50 treadmills and 50 elliptical machines. Have them cardio exercise for 30 minutes at an intense pace, let each person choose to use either the treadmill or the elliptical machine. Interestingly up to 90 percent head straight for the elliptical machines

Why oh why?

Human nature will always move to take the easy way out. That is why elliptical machines are so popular and busy at the gym. The majority use the elliptical machines and it is rare see people doing intervals on a treadmill or high intensity circuit training.

When you get stuck (most people do eventually) at plateau in your weight loss program keep these fat loss tips in mind and you've been working hard on the elliptical machine to lose weight, forget it. Do not say you "worked out" when in fact you did not really get much work done at all. Try using the bike, the treadmill, or bodyweight exercises for more efficeint and effective results.
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Fat Weight Loss – Are Carbs Deadly To Weight Loss?

By Bryon Zirker

Some lines of thinking touted that eating a lot of carbohydrates in your fat weight loss diet will help one lose weight.

This was a popular line of thinking during the 1990s. Unfortunately, many people had bought into it. The truth is over the years a lot more research (not to mention experience) has shown it to be untrue.

A new study created by The Journal Of Nutrition and Metabolism, 50 overweight adults were collected into one of two groups. The first group of adults were given a moderate-carbohydrate, moderate protein diet, and the second group of adults were given a high-carbohydrate diet. Both groups in the study consumed 500 calories less than was actually required to maintain their weight.

The group of moderate-carbohydrate, moderate-protein adults consumed a total of 1.6 grams of protein per kilogram of body weight (this is approximately 112 grams of protein for a 154-pound person) with less than 170 grams of carbohydrates for each day. Adults in the high-carbohydrate group consumed exactly 0.8 grams of protein per kilogram of bodyweight (this is 56 grams of protein for a 154-pound person) and under 220 grams of carbohydrate per day.

When the study concluded after four months, the adults in the higher-protein diet group showed losses of more body fat burned(an average of 8.7 percent), more fat burned than adults in the high carbohydrate group (an average of 5.7 percent). The higher-protein group showed a greater reduction in triglycerides (an average of 34 percent as compared to 14 percent) and much larger improvements in HDL (good) cholesterol (an average of 5 percent as apposed to 3 percent).

Making radical changes in your protein intake is not necessary to get more fat loss and better blood lipid levels as shown by this valuable study. For fat weight loss just simply cut two high carb items from your diet each day and substitute that with something like two 20-gram protein shakes. Over time this will make a big difference in you overall health.

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Fat Loss Diet - Fat Loss Without Faith Is Dead

By Bryon Zirker

My idea the best way to stick to your fat loss diet will likely sound strange to you, however I ask that you trust me on some point I will make.

Point in fact there is this popular sort of new "social networking" website which goes by the name of Twitter.com. Heard of it yet? At first when you check it out (I recommend that you check it out) , it first appears to be as dumb as it sounds. You might find that after spending a short time on Twitter, you see that it could be beneficial as an accountability a tool to help one stay accountable to others that may be doing the same thing, a fat loss diet accountability group if you will.

I think it is key when working on sticking to a diet. When you commit and share with others that you are going to lose weight, and you intend to report the contents of all of your meals, you'll think twice about fudging on your diet program.

I would encourage you to join a group on Twitter (or create your own) and encourage you to post all of your meals, snacks, and nutrition goals over the course of the day. It's no fun to disappoint other people or look bad in their eyes. So when you say your going to stick to a diet program, and also post every meal you eat on the Internet, it is good motivation for one to keep working toward ones fat loss diet goal.

Here's all you do. Sign up for an account on Twitter, and start posting whatever you wish (limited to 140 characters per post) within the site policies of course. Many people use Twitter for business networking (you can too if you so desire) however start you can also use it for social support. No matter diet goals you have you don't need a Twitter account to be accountable for your fat loss diet program. You can simply buddy up with a good friend on the same kind of path and check in every day. Twitter is a quick and easy way to do it online.

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Get A Fat Loss Diet - Part Two

By Bryon Zirker

Exercise alone won't make you lose fat if you're still taking in more calories than you burn. However, eating less and exercising more will only decrease your resting metabolic rate, which accounts for roughly 60-80 percent of daily calorie expenditure. Exercise 1.5 to 2 hours after eating when blood sugar levels and insulin levels are slowly declining. As insulin levels increase in response to a rise in blood sugar after a meal, the cells are in an anabolic state (receiving nutrients).

Cardio must be cycled, just like all other factors related to fat loss. You increase cardio during periods when fat loss is desired, and reduce cardio during periods when maintenance is desired. Cardio is not the best way to burn fat. In fact, I've met very few people who have successfully used cardio to lose stomach fat. Using Interval Training works very well (example: walking outside, find an incline and challenge yourself to run up it for 60 seconds, then walk down for 60 to 120 seconds. Repeat up to six times, or walking on a treadmill, adjust the incline or speed to challenge yourself for 60 seconds, then return to a normal pace for 60 to 120 seconds. Repeat up to six times). Generally, the intervals are 30 to 120 seconds in length and the total duration is in the 15-25 minute range. Generally the rule is that it's safe to lose up to 1% of your total body weight per week, so if you weigh 300 lbs to start, then 3 lbs a week is a reasonable goal.

Training with lightweights and large reps for fat loss is a myth! The bottom line is the more lean muscle mass you develop, the more calories you burn, the leaner you become and the easier it becomes to stay lean.

Exercises such as power walking, running, swimming, cycling and interval related activities are excellent in getting the heart rate to optimum levels, not to mention the great lung enhancing benefits.

Activities like yoga and pilates give your body a good over all workout, and help build strength. I am not talking about bulking up, but you should maintain a consistent work out schedule. Active metabolism consumes calories during muscular work performance and it requires muscular activity. Passive metabolism results when muscle mass is stimulated to burn calories 24 hours per day. Burn more calories burn more fat.

Physical activity is a good way to help lose fat. Walking is one exercise most people can do. Physical activity can help women with physical disabilities gain independence, strengthen underused muscle groups, and improve overall health. If you have a physical disability, there are many options for adding physical activity in your daily life.

Exercise that has the most benefit for reducing cancer risk is probably that done at moderate to vigorous levels. The benefits of exercise are tremendous, but the American population has become sedentary. Exercise increases your lean body tissue, which will help you burn calories more quickly. Exercise and low fat lifestyle are the key factors in losing weigh. Rapid fat loss is mostly water loss plus muscle break down.

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New Fat Loss Diet - Part One

By Bryon Zirker

This is a guide for losing fat with ease by eating the
right foods and doing the right exercises. Try some of
these, all of these or a combination of these tips for
fat loss and lean muscle gain.

Diets high in saturated or trans fat can promote high
levels of blood cholesterol and increase your risk for
heart disease. A meal plan that includes high sugar
provides empty calories, or calories that do not provide
your body any nutritional value and often times replace
more nutritious food selections.

Nutrition can either help your body heal or kill your
body. Fortunately, the right choices are the simple choices.
Nutrition is the subject of constant and ongoing debate.
It can be quite daunting to decide what your nutrition
plan should look like, when there seems to be so many
contradictions.

For optimal health eat plenty of fruits and vegetables
and exercise and add in Omega three fatty acids. Eating
the right foods is very important to insure that you
reach your goals so eat well.

Eat a variety of foods that are all natural, low in fat
and low in sugar, with about 55% of the calories coming
from carbohydrates, 30% from protein, and 15% from fat.
If you're having a really difficult time losing the last
few pounds, keep the protein up and decrease your
carbohydrate intake, especially late in the day and at
night. Eat healthier: get rid of the junk foods and sodas.
Reduce caffeine intake or eliminate it completely if you
can. I know you can do this because I did this.

Perhaps carrots, bananas and tomatoes have 5-10 more
calories per serving than broccoli or cucumbers but try
them against a low carb bar which typically contain more
than 200 calories.

Drink teas, and hot water, instead of cold sodas and milk
shakes. Drinking lots of water also helps to keep your
hunger at bay.

Eating more calories than you use equals gaining fat.
Eating fiber helps reduce food passage time and can assist
in fat loss. If you are confused, then get a packet of
prunes and have some during the day. Eat slowly enjoy,
chew your food properly and stop when you are feeling
full and are not hungry any more.

Replace processed carbohydrates in your diet with almonds.
For example, if you currently eat a small bag of pretzels
as a mid-afternoon snack, eat some almonds instead. Almonds
have been shown to help the body lose fat.

Fat loss is extremely difficult when you feel like you are
depriving yourself and not eating what you want when you want.
Instead of being a positive and exciting experience, losing fat
becomes a struggle against yourself. Fat loss methods that
rely on meal plan aids like drinks, prepackaged foods, or fat
loss pills do not work in the long run. Whether you lose fat
on your own or with a group, remember that the most important
changes are long term. Fat loss is simple, burn more calories
than you consume. If you can fully understand that then you
are on your way to losing all the fat you wish
lose.

Choose an activity (discussed in part two) you enjoy doing
and get a friend or your favorite pet to share it with you.
Try walking, bicycling, jogging, gardening, hiking, bowling
or dancing. Avoid excess calories by limiting consumption of
foods high in added sugars and solid fats, and alcoholic
beverages these provide calories but are poor sources of
essential nutrients.

According to the World Health Organization (WHO),
approximately 1.6 billion adults (above 15) were fat globally
in 2005 and at least 400 million were Super fat. It predicts
that by 2015, approximately 2.3 billion adults will be over
fat and more than 700 million will be super fat. According
to a Weight Watchers study, almost half of women (45 percent)
report resolving to lose fat as their New Year's resolution.
But losing that fat can be hard as many people suffer from
food addictions. If we can all get back to eating the right
kinds of foods and getting at least 90 minutes of exercise
per week we can diffuse the fat problem bomb before it blows
us all up even more.


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http://health-nutrition-guide.blogspot.com
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