Losing fat in my opinion is not all that difficult. You need to possess 5 Strategies and apply all 5.
They are:
1. A Compelling Reason To Change
2. Proper Nutrition
3.Progressive Resistance Training
4. Moderate Aerobic Exercise
5.Consistency
5 Strategies For Fat Loss
1. A Reason To Change:
To make a successful body transformation, you must first and most importantly have a desire to change. And that desire must be fueled with a reason to change. This reason cannot be any old reason. It has to be the most Compelling Reason you ever had in your entire life.
Without this reason you won't be able to sustain your motivation to do the other four parts necessary to achieve a successful transformation. So what is your Compelling Reason to change? For some it is death of a loved one or wanting to live healthier so you can spend more time with loved ones.
For others it could be they are sick and tired of being sick and tired. Your doctor may be telling you to lose weight or go on blood pressure medication, or, worst yet, die-your choice. For each one of us it is different. I do know this; you must have a Compelling Reason to change period.
2. Proper Nutrition:
This is where 99% of us screw up. The worst part is there is so much misinformation and hype out there, nobody really knows what proper nutrition or eating right really is. Most people think to lose weight they must stop eating altogether.
Thinking this way is totally wrong, since this will slow down our metabolisms. Precisely what we don't want. Another way people think they're eating right is having fruit & coffee for breakfast, a salad for lunch, and a bowl of pasta for dinner.
Nope, that's not the answer either. So the question is what is proper nutrition? Ok in a nutshell, my idea of proper nutrition is 4 to 5 portion controlled balanced meals about every 3 hours throughout the day.
3. Progressive Resistance Training :
SPECIAL NOTE FOR WOMEN Please, DO NOT be afraid of weight training. You WILL NOT turn into the Hulk I promise. The objective or goal is to build lean muscle on our bodies. For women out there I love to call it lean SEXY muscle, because when you replace the fat on your bodies with lean sexy muscle look out!
You will turn your body into a lean & toned sexy fat burning machine! So weight training will be the same for you as it is for the men. Ok, enough said on that. I have to include the guys now. Building lean muscle will boost metabolism and that is what we want to achieve.
In fact, you'll even start burning more calories even while you rest. I'll let you in on a little known secret: you need lean muscle because that is where fat is burned! The more lean muscle you have the more fat you burn. That's what we're trying to accomplish with weight training.
In order to build lean muscle we must get stronger every workout. Let me repeat that. In order to build lean muscle (lean sexy muscle for women) we must get stronger every workout. That's what we call progressive striving to get just a little stronger each time.
4. Moderate Aerobic Exercise:
Moderate does not mean one hour and forty-five minutes, nor does it mean two hours. Moderate means anywhere between 18 to 25 minutes 3 times per week. That's it! Ok you can get up off the floor now. I know, I know, you're probably saying this guy Bill has lost it! 18 to 25 minutes?!?!
Ok, ok wait a minute. Let me ask you a question. For those of you who are presently doing aerobic exercise for one hour or longer, are you happy with your results? If you said No try 18 to 25 minutes 3 times per week you'll be amazed!
Aerobic exercise can be as simple as walking at a brisk pace, jumping rope, stationary bicycle, treadmill, stair stepper, etc. The bottom line is you have to find an aerobic exercise you enjoy, or you will end up not doing it on a consistent basis.
5. CONSISTENCY!!!: You must be consistent in following the strategies for:
* Proper Nutrition
* Progressive Resistance Training
* Moderate Aerobic Exercise
Consistency will result in successful Body Transformation!
If you take the time and put forth the effort, but don't do it consistently, then your results will be minimal. You can't expect to do all three strategies for one week then stop for a week then start for two more weeks then stop for another week.
I can't stress this enough, you must be consistent on all the action strategies: Proper Nutrition, Progressive Resistance Training and Moderate Aerobic Exercise. Consistency is the glue that holds everything together.
Typical Workout
A Typical weeks workout (less than two total hours per week!)
Pick any 5 days.
Since I have a wife and Kids I like to have my weekends free.
So I break it down like this:
Monday: 18 minutes stationary bicycle
Tuesday: weight resistance training 15 minutes
Wednesday: 18 minutes stationary bicycle
Thursday: 18 minutes stair stepper
Friday: weight resistance training 15 minutes
Something like this is all you need to transform your body, of course you have to add in there Proper Nutrition!!!
I hope this helps a lot of you out there searching for answers.
For those that are interested you can go to my transformations page to see what is possible:
http://www.bare-minimum-training.com/billbelfertstransformations.html
Click here Now!
Copyright ?2002-2005. Bill Belfert, Member Bare Minimum Training LLC. All rights reserved. No liability is assumed by Bare Minimum Training LLC., Nor the author for any information contained herein. This text does not provide medical advice. Specific medical advice should be obtained from a doctor. Bare Minimum Training LLC. advises all to consult a physician before you begin any new nutrition, exercise, or dietary supplement program.
Bill Belfert, THE World's #1 No-B.S. Body Transformation Specialist, Shows Busy People How To Get EXTRAORDINARY Results FAST With His Breakthrough Weight Training Program & Total Fitness System By Only Going To The Gym Twice Per Week For 20 Minutes Or Less! AND, What's More, You Only Need Moderate Cardio 3 Times Per Week For Only 18 Minutes!
http://www.bare-minimum-training.com
shuttle from Midway Glen Ellyn ..If you are overweight and suffer from pain in your... Read More
Weight loss is a hot topic among college students today,... Read More
Gastric Bypass surgery is becoming increasingly more popular for the... Read More
Sometimes it's good to just let the feelings flow. Take... Read More
Are you wondering why you're not losing weight? If you're... Read More
This is a perfect example of how on-line weight loss... Read More
I personal lost 60 pounds in 2003. Here are some... Read More
If you have been watching your weight all year, you... Read More
FACT: Obesity accounts for 300,000 deaths a year in the... Read More
I wrote this article back in the late fall when... Read More
Chant the following each day, several times. They are mantras... Read More
Diet pills have met with many different fates, and come... Read More
What is negative calorie effect? Whatever food we eat,... Read More
Although many patients have few problems after bariatric surgery, there... Read More
Have you ever received those tempting ads that seem to... Read More
Am I missing something here? If I am, someone please... Read More
Maybe you've heard about body dysmorphia ? it's a mental... Read More
Nitrates and nitrites are preservatives that are added to certain... Read More
Low Carb, Low Fat, More protein, Eat all the fat... Read More
For people that are obese, losing weight quickly can seem... Read More
Why Walking Could Be the Solution to Your Fitness Dilemma.Walk,... Read More
WAHOO!!! for YOU!! You are the most AWESOME person alive!!... Read More
Yes, you must be aware of the following 7 points... Read More
If you are committed to the low carb way of... Read More
I am so grateful that you're taking steps to take... Read More
shuttle from O'Hare North Chicago ..Dieting doesn't have to be a chore. Actually, you can... Read More
Serious diet pills are intended for people who are overweight... Read More
Maybe your doctor suggested it. Maybe your favorite outfit doesn't... Read More
My name is Greg Ryan. I am a high profile... Read More
Developed by Dr. Arthur Agatston, The South Beach Diet touts... Read More
Who really wants to lose weight? None of us, right?... Read More
I just finished working my quads on a weight machine.... Read More
Research from Harvard, recently published in the highly respected peer-reviewed... Read More
There's more to gastric bypass than surgery and rapid massive... Read More
Since the reintroduction of Ephedra based products on about April... Read More
All the weight control experts recommend keeping a record of... Read More
If you are trying to lose weight, the holidays literally... Read More
The people of earlier times depended on the rich resource... Read More
Recently, a Japanese study showed dramatic results of organ fat... Read More
Losing weight is a struggle that many of us face... Read More
When Instant Results Take TimeYesterday I decided to "get back... Read More
As of the writing of this article, May 16, 2005,... Read More
"I tried that diet and lost 8 pounds in the... Read More
Before you even think of taking diet pills to lose... Read More
Please feel free to comment, to provide good information and... Read More
"I'd love to lose weight, but I don't have the... Read More
Did you know that what you're eating could be making... Read More
What does it take to lose weight?When it comes to... Read More
Every regime has its supply of useless folk lore and... Read More
For about 50 years now, Americans have been eating low... Read More
Weight Loss |