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5 Fat Burning Secrets - Burn Fat &
Lose Weight Today
 According
to the National Center for Health Statistics, Americans are getting fatter every
year. At the same time, more Americans than ever before are trying to lose weight.
Its very important to get the right facts about losing weight the correct 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
the right way.
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 to your body. 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 about 15%. 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 70 calories. Here are a few quick and healthy
protein packed snacks: - Black beans and albacore tuna (water
packed)
(Mix a can of each 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 300 calories. Throw a box in the
freezer and they will make a great 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
your commitment to cardio is to find what you enjoy. There are so many options
to choose from - running, cycling, cardio machines in the gym, and group fitness
classes, just to name a few. If you get bored easily, 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 in your planner if you need to, but don't let anything interfere. 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 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 lean body.
Fat
Burning Secrets #5 - Lose The Liquid Calories
Soft drinks and high
sugar fruit juices will kill your weight loss plan. 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 a huge
amount of excess calories and start losing weight. Although this is a good start,
you ideally want to switch to water for your primary liquid source. Make
sure to always check your fruit juices 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 good
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".
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