Home
>
Weight Loss
>
The Practical Way to Lose Fat

The Practical Way to Lose Fat

Today's society is about speed. We no longer have to wait for the oven to warm our food because we have microwaves ready to do the work in less time. Breaking news events don't travel by telegraph across the great oceans; they are transmitted instantly with live video over the Internet or bounced from the array of satellites that float in constant, geosynchronous orbit. It comes as no surprise that supplement sales are on the rise as we continue to seek out quick, convenient ways to lose fat ? fast!

Losing fat is not difficult. I have been coaching clients to break through plateaus and send their fat cells running for cover for years now. So why does this continue to be an elusive goal for so many people, who "struggle" just to lose a few inches?

We can address this by creating a practical guide to lose fat. Is this a special diet that will have the pounds melting off? No. Is it a secret workout program that causes you to burn fat while you sleep? Nope, not that, either ? your body already does it. So what on earth can we share?

There is a secret, over 2,000 years old, that was leaked to the general public by the father of medicine, Hippocrates. Somewhere along the way, it was lost again. Let's bring it back to light. It goes like this:

"If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health."

Sound almost too good to be true, doesn't it?

The problem is that in our efforts to find something ? fast ? we tend to resort to equations and formulas that should magically spit out the right number of calories, or eliminate entire food groups like sugars or carbohydrates in our quest to make our fat cells cry (what some people call "sweat.") The triathlete will benefit by reducing fat and increasing muscle. It's not so much your weight that may slow you down, it's the percentage of that weight that comes from fat! So how do you target the love handles and saddle bags without losing your guns or wheels, as biceps and thigh muscles are affectionately termed in the bodybuilding world?

1. Move more, eat more.

Whoa ? wait a second! We all understand the idea behind moving more. That means burning more calories. But eat more? You thought it was eat less, didn't you?

The truth is that you must eat more ? more intelligently. You must eat more nutrient-dense foods. In turn, you will consume fewer calories. Less calories does not mean less nutrition, when done correctly.

Even engineered foods (shakes, bars, and sports drinks) contain little nutritional value for the calories that go with them. There is nothing that beats nature's own packaging ? fruit, vegetables, lean proteins, healthy fats, and so on. If you want to remain satisfied and full, try consuming over 50% of your calories from fresh fruit and vegetables. Your calories automatically go down, while your intake of fiber, vitamins, minerals, and other nutrients goes up. The idea is to consume foods as close to their natural state as possible. This means you'll do most of your shopping on the outer edge, or perimeter, of the grocery store, where the meats, eggs, and fresh produce exists, rather in the middle, where everything comes in boxes, bags, and cans.

Want some nutrition-packed snacks? Try dates or figs with raw cashews. Roasting nuts may damage some of the healthy fats. You'll notice that roasted or cooked nuts are addictive, while raw nuts are not. Can't take the blandness? Buy roasted, lightly salted and raw nuts, then mix the two together for a compromise. Afraid of the fats? Don't be. These come loaded with fiber, protein, and carbohydrates, along with a healthy dose of fatty acids. My personal favorite is celery sticks with all-natural peanut butter.

2. Make Your Muscles Resist!

As your calories decrease, there is a chance you may lose muscle mass. Avoid this by making your muscles resist. Your muscles don't know the difference between gravity or any other form of resistance. The way to keep them active and toned is to engage in weight bearing activity. While the majority of your training will be focused on endurance, don't neglect the power of strength training. Strength training will improve your bone density, build lean muscle mass or preserve it while you are trimming the fat, and provide explosive power when you need that kick during your competition. It also helps maintain joint integrity and strength, which is necessary to combat the repeat-use syndrome many runners develop in their ankles, knees, and hips.

Because your goal is not to stand on stage in a bodybuilding competition, but instead an endurance goal, keep your workouts to two or three short, intense training sessions ? 20 or 30 minutes each ? every week. Get in, give it 100%, and then recover and focus on the rest of your training. Stretch thoroughly ? check out our stretching guide at:

http://www.naturalphysiques.com/cms/index.php?itemid=159

There is an added benefit as well ? resistance training burns calories for hours after you are finished, and studies show the combination of resistance training and aerobics burns more fat than aerobics alone.

3. Slow and Steady

Want a recipe for disaster? Try doing too much, too soon. Most people grasp this concept with training, so why do they fall short when it comes to nutrition? Think "better," not "perfect" when changing your nutrition habits. You want to crash? Go on a diet. You want to change? Transform your lifestyle. Small changes over time tend to last longer than quick-fixes like fad diets or magic bullet pills and supplements.

As an example, if you currently drink soda, don't go cold turkey and jump straight to water. Most will find themselves chomping at the bit for something cold and fizzy! Instead, make a gradual transition. First, switch to diet soft drinks. After you are used to the change, try sparkling mineral water with a lemon or lime. Finally, transition to water. Make small changes, get used to them, and you will be well on your way to trim, fit body.

Conclusion

If you are like most people, you did not suddenly gain fat overnight. It was a gradual transition. So why should you expect losing the weight to be any faster? Take it slow. A pound of weight per week is a good rule of thumb for permanent fat loss. Anything faster may be too restrictive and could be lean mass (even muscle) instead of simply fat weight. Perhaps the most useful tool for losing fat isn't a nutrition guide or workout program after all ? it is a trait. Patience is by far the most powerful tool to lose fat and keep it off.

Jeremy Likness is an International Health Coach and motivational speaker. After losing 65 pounds of fat, he discovered his true vision to coach thousands around the world to better health. A Certified Fitness Trainer and Specialist in Performance Nutrition, Jeremy is the author of the internationally-selling e-Book, http://www.naturalphysiques.com/cms/index.php?itemid=159 and the companion http://www.naturalphysiques.com/cms/index.php?itemid=159. Jeremy has been published in major online publications including Tom Venuto's Fitness Renaissance and Bodybuilding.com. Jeremy's approach is unique because he focuses on fitness from the inside out. Visit Jeremy online at http://www.naturalphysiques.com/cms/index.php?itemid=159.

one time home cleaning Highland Park ..

In The News:

Privacy risks are hiding in plain sight, as your personal data is likely being collected, tracked, and sold without your knowledge.

VenHub, a fully autonomous, AI-powered smart store just opened at the LAX/Metro Transit Center in Los Angeles.

A woman's Facebook account takeover reveals dangerous social engineering tactics and provides lessons on recovery, avoiding scams and enacting stronger security measures.

Shanghai engineers are using 432 walking robots to relocate a complex, preserving Shikumen architecture while creating space for a modern underground hub and cultural center.

Major healthcare data analytics firm Episource had a cybersecurity incident exposing 5 million patients' medical records and personal information in recent breach.

A new sophisticated PayPal scam sends legitimate-looking emails from official PayPal addresses, using phone numbers instead of links to convince victims to download remote access tools.

Fox News' AI Newsletter brings you the latest on this rapidly evolving technology.

The innovative Kara Pod device extracts moisture from air to create mineral-rich water and brew coffee, featuring UV sterilization and compatibility with Nespresso pods.

Gov. Hochul unveiled New York's nuclear power plant project to power a million homes, which faces permit challenges while promising jobs and a cleaner energy future.

SAFE introduces Aerie, an underground luxury bunker combining high-end living with advanced security, wellness amenities and interactive walls simulating panoramic views.

A Facebook scammer posing as Elon Musk tricked a victim with promises of a Tesla and $250,000, requesting gift cards that become untraceable once the codes are shared.

Experience hands-free golfing with the Robera Neo smart caddie that uses AI to follow you, navigate obstacles and carry your clubs with GPS course mapping.

Cybersecurity alert: 16 billion passwords exposed in massive credential database affecting major platforms. Protect your accounts with password managers

The innovative BeBot robot uses electric power to remove pollution from shorelines, covering 20-30 times more area than manual collection while preserving wildlife.

A new ClickFix campaign targets macOS users with fake Spectrum support sites, tricking victims with CAPTCHA failures to paste commands that install information-stealing malware.

AI-powered autonomous trucks from Plus Automation are being tested across the U.S., Europe and Asia to solve logistics challenges while facing regulatory hurdles and labor concerns.

Your health information might feel private and secure with your doctor, but the reality is far more complicated. Data brokers collect a wide range of sensitive health data, from diagnoses and prescription details to personal identifiers, and sell this data to marketers, insurers, and other third parties.

Kepler Robotics has officially introduced its Forerunner K2 "Bumblebee" humanoid robot at the SAIC-GM automotive plant in Shanghai, marking a significant moment in the real-world deployment of advanced robotics.

Scammers never seem to be running out of new ways to try and get their hands on your money – and lately, they've been getting sophisticated.

Thirty people were injured and killed, though the exact number remains currently unknown, when a suicide bomber blew himself up in a Damascus church.

Unexpected password reset alerts signal potential hacking attempts or phishing scams. Learn how to respond and establish stronger security measures for your accounts.

A historic electric airplane flight landed at JFK with passengers, marking a milestone as Beta Technologies demonstrates the practicality and efficiency of electric air travel.

The Chaos ransomware group breached Optima Tax Relief in a double-extortion attack, stealing sensitive customer case files and corporate documents with personal information.

Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.

The first human brain-computer interface by Paradromics was completed in 20 minutes, featuring microelectrodes to help paralyzed individuals control computers with thoughts.

The Practical Way to Lose Fat

Weight Loss