| 1. Do some resistive weight training 3 to
| |
| | health and fat loss. Essential fatty
|
| 4 times a week using short rest periods
| |
| | acids (EFA) are required for optimum
|
| between sets of 30 to 60 seconds. Work
| |
| | health and fatty acid metabolism.
|
| out no longer than 1 hour to keep your
| |
| | Avoiding "good fats" is a sure way to
|
| anabolic (muscle-building) hormones high
| |
| | sabotage a fat-loss diet and degrade your
|
| and catabolic (muscle-wasting) hormones
| |
| | health.
|
| low. Over-training is a quick way to lose
| |
| |
|
| muscle along with fat. Maintaining muscle
| |
| | 6. Drink at least 8 to 10 glasses of
|
| is the goal, and it will help keep your
| |
| | water a day to prevent dehydration and
|
| metabolic rate high so that fat loss
| |
| | help liberate fat stores to be burned as
|
| continues at a steady pace. Attempt to
| |
| | energy. Water intake is often cited as
|
| lose no more than 1 to 1.5 pounds of fat
| |
| | the most underrated and overlooked part
|
| per week.
| |
| | of fat loss.
|
|
| |
| |
|
| 2. Avoid traditional long duration
| |
| | 7. Eat fibrous vegetables to increase
|
| cardio, instead perform HIIT (High
| |
| | transit time of food, improve digestion
|
| Intensity Interval Training) 2-3 times
| |
| | and improve weight loss. Increasing fiber
|
| per week on alternating days or after
| |
| | intake from vegetables such as broccoli,
|
| weight training to burn fat and increase
| |
| | cauliflower and other raw vegetables adds
|
| metabolic rate. HIIT cardio is best done
| |
| | fiber, minerals and vitamins with very
|
| on alternating days from weight training
| |
| | few calories. They add bulk to the diet
|
| if possible.
| |
| | while reducing appetite.
|
|
| |
| |
|
| 3. Watch what you eat. Beware of
| |
| | 8. Spread food intake over 5 to 6 meals
|
| low-fat or fat-free products. Typically,
| |
| | per day. Distributing your food
|
| these products are loaded with
| |
| | throughout the day will improve nutrient
|
| carbohydrates and while you are not
| |
| | absorption, prevent blood sugar
|
| getting the fat, you may be getting way
| |
| | fluctuations and decrease fat-storing
|
| too many calories from simple
| |
| | hormones and fat-storing enzymes. Simply
|
| carbohydrates. Avoid simple sugars and
| |
| | spreading the same number of calories
|
| eat complex carbohydrates in moderation
| |
| | over 5 to 6 small meals per day rather
|
| to reduce insulin output and prevent
| |
| | than the standard 3 meals per day will
|
| blood sugar fluctuations. Insulin is the
| |
| | improve fat loss due to the above effects
|
| main hormone responsible for storing body
| |
| | on blood sugar, hormones and fat-storing
|
| fat, and high insulin levels prevent the
| |
| | enzymes.
|
| burning of stored body fat for energy.
| |
| |
|
| High-carbohydrate diets are not the
| |
| | 9. Avoid alcohol (or keep it to a
|
| optimal way to lose fat while preserving
| |
| | minimum) while you're dieting. Alcohol
|
| lean muscle. Rely on complex, high-fiber
| |
| | contains nearly 7 calories per gram, and
|
| carbohydrates such as oatmeal, lentils
| |
| | is easily metabolized and stored as fat.
|
| and brown rice. Avoid breads, pasta,
| |
| | When you consume alcohol with a meal,
|
| white rice and other highly processed,
| |
| | your body will metabolize the alcohol
|
| low-fiber carbohydrate sources, as well
| |
| | first. The rest of the calories and the
|
| as sweets. As a guide, reduce
| |
| | excess alcohol calories inevitably will
|
| carbohydrate intake to 0.8 to 1.2 grams
| |
| | be stored as fat. Alcohol is generally
|
| per pound of body weight. For example, a
| |
| | regarded as empty carbohydrate calories
|
| 150-pound person would eat between 120
| |
| | because you get no other nutritional
|
| and 180 grams per day of carbohydrates
| |
| | benefit as you would from the vitamins,
|
| (150 x 0.8 = 120 / 150 x 1.2 = 180).
| |
| | minerals and fiber that you get from the
|
|
| |
| | carbohydrates in fruits and vegetables.
|
| 4. Increase the amount of lean protein
| |
| |
|
| you consume daily to increase your
| |
| | 10. Be snack smart. When you must have
|
| metabolic rate, increase anabolic
| |
| | a snack, make a smart choice. Avoid
|
| hormones and prevent muscle loss during
| |
| | sugary or fatty snacks like chips and
|
| dieting. Lean muscle mass is the active
| |
| | soda, crackers, nuts, frozen yogurt and
|
| tissue that burns calories and maintains
| |
| | so on. Instead, try some air-popped
|
| metabolic rate. The goal is to preserve
| |
| | popcorn (no butter or salt) or a slice of
|
| the active tissue we want while
| |
| | lean meat like turkey. When you space
|
| encouraging the body to reduce the tissue
| |
| | your meals to 5 or 6 a day, snacking
|
| (fat) we don't want. Eat high-quality,
| |
| | becomes less important to you. Check the
|
| low-fat protein sources like skinless
| |
| | nutritional panels on your snacks for
|
| chicken, lean red meat and seafood during
| |
| | sugars and fats, remembering that
|
| your weight loss program. High-quality
| |
| | fat-free does not mean calorie-free, and
|
| protein supplements may be used when the
| |
| | remember, excess carbohydrates in your
|
| diet does not yield enough daily protein.
| |
| | diet will be stored as fat.Robert
|
|
| |
| | DiMaggio is first and foremost the
|
| 5. Reduce saturated fats whenever
| |
| | founder and editor of LLC, an online
|
| possible and replace with polyunsaturated
| |
| | bodybuilding and fitness magazine that
|
| fats such as flax oil and monounsaturated
| |
| | has been dedicated to helping people
|
| fats such as olive oil and avocados.
| |
| | achieve their bodybuilding and fitness
|
| Polyunsaturated fats are considered "good
| |
| | goals. has been online since 2001
|
| fats" and should be a part of your diet.
| |
| | publishing new articles, content and a
|
| Research shows that omega-3 oils from
| |
| | newsletter every month, along with a
|
| many sources of fish like cod, flounder,
| |
| | growing online community IronMagazine
|
| haddock, monkfish, perch, red snapper,
| |
| | Forums.
|
| sea bass, salmon and tuna help improve
| |
| |
|
