5 Fat Burning Secrets - Tips To Burn Fat and Lose Weight Now
to the National Center for Health Statistics, Americans are getting
fatter every year. At the same time, more Americans are trying to
lose weight than ever before. It's very important to get the correct
facts about losing weight and do it the right way so you can reduce
unwanted body fat and maintain your hard-earned lean muscle mass.
Here are the top 5 secrets to start burning fat and losing excess
weight so you can finally achieve the body of your dreams!
Fat Burning Secrets #1 - Build Fat Burning Muscle Mass
Strength training builds lean muscle mass. By adding muscle you
will be adding the most potent fat burning tissue your body has
to burn calories. Muscle tissue is the most metabolically active
tissue in your body, so make sure to build as much as possible.
Studies have estimated that for each pound of muscle you add to
your body, you burn an additional 35 to 50 calories per day. So,
an extra 10 pounds of muscle will burn approximately 350 to 500
calories per day, or an extra pound of fat every 7 to 10 days. This
is without making any other changes! In another study, researchers
found that regular weight training boosts basal metabolic rate by
Fat Burning Secrets #2 - Pump Up Your Protein
Make sure to include a lean protein source at every meal. Shoot
for 1 gram of protein per pound of body weight. By eating enough
protein, you will keep your nitrogen levels high which supports
muscular repair and growth. Protein has a thermogenic effect of
30% which makes it the highest thermogenic food compared to all
other nutrients. This means that for every 100 calories of protein
you eat, 30 calories are burned by your body to digest the food
leaving you with a net of 70 calories. Here are a few quick and
healthy protein packed snacks:
- Black beans and albacore tuna (water packed). Mix a
can of each one and microwave.
- Protein powder and non-fat cottage cheese. Mix a scoop
of protein with a cup of cottage cheese.
- Protein bars. Choose one with at least 20 grams of protein,
a maximum of 5 grams of sugar and less than 400 calories. Throw
a box in the freezer and enjoy a quick snack. They're really good
for hitting that sweet tooth late at night.
- GeniSoy Soy Crisps. The perfect richly seasoned, low-fat
baked alternative to traditional high-fat chips. Each serving
contains a unique blend of soy and rice offering 7 grams of soy
protein and a surprisingly low 2 grams of fat.
Fat Burning Secrets #3 - Have Fun with Cardio
The first step to making a commitment to cardio is to find what
you enjoy. There are so many options to choose from including running,
cycling, cardio machines in the gym, and group fitness classes,
just to name a few. If you get bored easily then make sure to change
it up frequently. Find a friend who likes the same type of workout
and use the buddy system. If you pick an activity you enjoy, it
will be much easier to stick with it. Make your cardio workout a
priority. Quit scheduling your workouts around everything else you
have to do, and instead schedule everything else around your workout.
Write it down in your day planner if you need to but don't let anything
interfere with your workouts. If you make it important in your daily
routine, then you will find ways to work in everything else you
need to do.
Fat Burning Secrets #4 - Don't Reduce Calories Too Low
Avoid drastically cutting your calories. Quick and drastic weight
loss can cause issues with your body's metabolism and muscle mass.
When you lose a lot of weight quickly, you really need to strictly
monitor where the weight is coming from. Is it water weight, body
fat or muscle mass? The majority of the time, it unfortunately comes
from lean muscle mass and this is exactly what causes serious issues
with slowing down your metabolism. Muscle is your body's most potent
and active tissue for burning calories and body fat. It's basically
your body's "furnace" and you always want to keep it burning
hot. When someone loses a lot of weight, which usually comes from
crash dieting or some other unhealthy way of dropping the weight,
the body's lean muscle mass is cannibalized and the person loses
some of the most powerful tissue for keeping a body lean and fit.
Fat Burning Secrets #5 - Lose The Liquid Calories
Soft drinks and high sugar fruit juices will kill your weight loss
program. They contain huge amounts of sugar and calories and are
easily consumed since they are in liquid form. A 44 ounce super
big gulp of coke contains a whopping 415 calories of pure sugar.
This amount of sugar causes a massive insulin spike and causes you
to get hungry very soon after drinking it. By simply switching to
diet soda, you can cut out a huge amount of excess calories and
start losing weight quickly. Although this is a good start, you
ideally want to switch to water for your primary source of beverages.
Make sure to always check your fruit juice for high amounts of
processed sugar. Look on the ingredients list for "high fructose
corn syrup" which is another name for sugar and see how high
it is on the list. The first ingredients listed usually contain
the largest amounts. The majority of fruit juices on the market
are nothing more than flavored sugar water. A great alternative
is to buy a quality juicer and make your own fruit juice. This will
provide the highest level of freshness and nutrients when compared
to processed versions. Juicing using real fruit provides the natural
source of fruit sugar called "fructose" which your body
handles much better than table sugar (sucrose) and high fructose