10 Fat Loss Tips

The body by its very nature wants to hold onto fat and get rid of muscle. This is a survival tool, as each fat gram has more energy stored in it than muscle. To be able to get rid of fat effectively you need to use the best tactics to trick the body. This is even more so as you age. Whether you are grossly overweight or you just need to shape up for the beach, you need to attack fat from all angles. This will give you quick and noticeable results. Let’s face it, none of us want fat-loss to take for-ever.

1. Eat Regularly (Every 2-3 hours)

To lose fat you need to keep your metabolism working at a fast rate. The way to ensure this is to eat small meals often throughout the day. It all goes back to cavemen times where the body would store fat after eating a meal as a survival mechanism because the body wouldn’t know when the next meal would be coming. Compare your metabolism to a wood fire. If you leave the fire for hours (if you don’t eat) it will slow down and eventually die (your metabolism will slow right down to keep onto as much fat as it can). If you put too much wood on the fire (eat a huge meal) you will suffocate the fire and it will slow down. So to keep that fire burning you need to regularly feed it small logs of wood (meals)!

2. Drink Plenty of Water

No water = no fat loss. Simple as that! You should drink at least 2-3 liters of water a day. The best way to ensure you do this is to fill up a 2 liter bottle in the morning and take it everywhere you go. The same formula applied as your meals. Take small sips continuously throughout the day.

3. Remember its Fat Loss Not Weight Loss

Throw your scales out. Don’t rely on scales. Let your mirror and your clothes be the guide. You could be a 12 stone lean person or a 12 stone fat person. How much you ‘weigh’ has nothing to do with how much ‘fat’ you carry. As everyone knows muscle weighs more than fat.

4. Drop those Long, Slow Boring Cardio Sessions

When you ask a beginner or even an experienced trainer to picture a fat loss session they see themselves on a treadmill or out on the roads running for hours each week (and hating it!) That’s why so many people give it up so quickly or don’t even bother to start. Time and time again I see people in the gym on the treadmill or bike for hours on end with no effect. So what’s the answer? Should they do more cardio? Of course not, that would be insanity! Stop worrying about exercising in a certain heart rate zone for fat loss. Forget about how many calories the machine says you have burnt (they are wrong most of the times anyway.) The way to use cardio machines is to do interval training on them. This type of training involved increases and decreases of intensity in your workout. E.g. 2 mins on a base level and then 30seconds of near maximal effort. Repeat this for about 10-12 mins. This type of training will burn far more calories than a long 40min cardio session and the great thing is that you will be finished within 10-12 mins

5. Use Full Body Compound Exercises in the Gym

The general consensus regarding resistance (weight) training for fat loss is to isolate certain body parts to improve in those areas. Research has shown the best way to increase fat loss is to use full body compound movements. So some of you may be asking, what is a full body compound movement? I'm glad you asked: Squats, deadlifts, pullups, pushups, kettlebell cleans, kettlebell snatches, overhead presses. These are the kinds exercises used by the actors in the movie 300 in they're rigorous training routine prior to filming. If you want proof that this kind of training works just check out the physique on those guy’s!

6. Shop Only When Full

Never go shopping on an empty stomach. Look at your shopping trolley; does it look like the shopping trolley of a fat person or a healthy fit person?

7. Don't Get Stressed

Try not to be desperate or obsessed. Excess stress will release cortisol, which will break muscle tissue down resulting in less over-all fat loss. Make sure you don't lose any muscle tissue. The more lean muscle you carry, the more efficient you will be at burning fat by just being there. Sounds a bit unfair, but its true! Fat loss will come, just give it time.

8. Follow a Structured Program

Following a well structured program will dramatically increase your chances of achieving your desired results. You are much more likely to stick to a program than if you try to free style it. What do you think will be best? Guessing what works or follow something that has been proven scientifically and has given countless people results!

10. It’s all in the mind

These tips will tell you how you can lose fat quickly, safely and permanently. Losing fat is as easy or as difficult as you want it to be. To be successful, you must have a real desire to lose fat; a bit like wanting to quit smoking. You cannot lose fat half-heartedly and you cannot do it without persistence. Always keep you final goal in mind, (to be in great shape and feel great about your body). If you feel like not going to the gym or exercising at home just think about your main goal and all the reasons why you want it to become a reality. Don’t think of the small matter of going to the gym to work out, keep focus on the bigger picture and how guilty you will feel 6months down the line if you have done nothing about it. 'Analysis of over twenty-five thousand men and woman who had experienced failure disclosed the fact that lack of decision was near the head of the list of the thirty-one major causes of failure. Procrastination, the opposite of decision, is a common enemy, which practically every person must conquer.'

Simply put: Make a decision and you change your life. Procrastinate and you're doomed to failure.


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Roger Davies, I aim to educate as many people as possible about the simple things that they can do to make huge changes in their life.

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