The main key components to a successful fat loss plan for women often get lost in the minutia. By that I simply mean that we get so caught up in all the little details that we lose sight of the fundamentals or shall we say basic scientifically proven principles to successful fat loss.
Now that’s not to say that the details aren’t important. They definitely are, because with them you can accelerate your results and even hone in on some pretty specific goals. But if you are simply looking to reduce fat in your body, then there are only a few basic ideas you need to know and practices you’ll want to put into play.
Diet – Okay, so the concept of nutrition is not new news to you I’m sure. But hopefully some of the details shared here will either be a great reminder or cause the light bulb to turn on for a tremendous “ah-ha” moment.
The bottom-line with fat loss is…calories in vs. calories out. Period. End of story. Barring some medical reason that would that contradict that science, the irrefutable method of losing fat starts by taking in fewer calories than your body burns.
Having said that, it’s not to say that certain tweaks here and there couldn’t accelerate results. For example, while still monitoring your total number of consumed calories, eat protein with every meal. Protein helps to increase insulin sensitivity. (Insulin resistance is a contributor to fat gain.) Plus, protein has been found to be more satisfying than fat and carbs thus there is a tendency to not want to eat as much due to having the feeling of being full.
Exercise – Once again, another topic that is not new. However hopefully, this will cause an additional flip of the light bulb switch. The big secret being to simply…move. Adding activity via exercise helps burn calories and help use up some of the calories consumed through the course of the day. And the fat loss exercise itself that you can do is simply walk for 30 minutes a day. Whether it is outside, in a gym, or a treadmill at home it doesn’t matter. Just get your body moving.
The finer details of exercising to lose weight are that the way you exercise can accelerate results. For example, a high intensity interval training (HIIT) cardio workout can burn twice as many calories as as walking does…and in half the time.
Track your progress – There are a number of benefits in tracking your progress. One is simply the motivational boost you get when you see results. Another is the benefit of analysis. That is because by tracking your progress you can see what is working and what is not. In addition, with what you see through your tracking, you’ll be able to tell whether it’s time to go to the next phase in your training.
With your tracking, be sure to document all facets that impact the changes in your body as a result of the fat loss. For example, keep track of waist and hip and any skinfold measurement. Note also the information that pertains to body fat percentage, BMI, heart rate, and training intensities. As your efforts reduce fat in your body, you’ll have to adapt your fat loss plan to continue working in the most effective manner.
(I used a fat loss plan for women that really gave me the results I was looking for. If you’re ready to get results in your fat loss efforts, check this out!)
I came across an article that reveals some surprising truths about the fat burning foods in your weight loss diet and your health. Unless you’ve been taking nutrition classes or reading up on the science journals, these are things that will likely shock you about what kind of fats you should be consuming in your efforts to lose weight, and what kind you should be staying away from.
I am posting the article here, courtesy of my friend Mike Geary. You may have heard of him. He created the site, the Truth about Abs. From his credentials, you can see he’s got some background in this stuff to back up what he is saying…but if you ask me, his picture speaks even louder. J
Read what he says about fats in your diet…find out what’s okay to eat…and what’s not!!! Oh, and if you’re interested in learning more about how he built an incredible body, check out his program here. It’s another F-A-N-T-A-S-T-I-C method of fat loss for women.
Here’s the article from: http://www.truthaboutabs.com/dietary-fat-article.html
The Shocking Truth about Dietary Fats and Saturated Fats
You’ve been deceived into thinking that saturated fats are bad for you, but let’s look at some facts below…
by Mike Geary – Certified Nutrition Specialist, Certified Personal Trainer
I’ll preface this article by saying that it will help if you have an open mind and accept that some of these facts are a slap in the face to politically correct nutrition in this day and age where fats are admonished by many doctors, health “experts”, and the mass media.
To start, eating an adequate supply of healthy dietary fats is vitally important to your overall health. Fats are one of the main components in all of the cell membranes throughout your entire body. If you eat enough healthy natural fats, your cellular processes will proceed normally.
On the other hand, if you eat man-made, heavily processed, chemically altered fats (damaged fats) that are found in most processed foods, your cellular function will be impaired as these damaged fats become part of your cell membranes, the body will have to work harder to operate correctly, and degenerative diseases can develop.
In addition, healthy dietary fats are necessary for optimal hormone production and balance within the body and are therefore essential for the muscle building and fat burning processes. Other important functions that dietary fats play in a healthy body are aiding vitamin and mineral utilization, enzyme regulation, energy, etc.
I cringe every time I hear so called “health experts” recommend restriction of dietary fat, claiming that a low-fat diet is the key to good health, weight loss, and prevention of degenerative diseases. Restriction of any one macronutrient (protein, carbs, or fat) in your diet works against what your body needs and can only lead to problems.
All three basic macronutrients serve important functions for a lean, healthy, and disease-free body. As Dr. Mary Enig, Ph.D, and one of the leading fats researchers in the world, notes in several of her books and articles, there is very little true scientific evidence supporting the assertion that a high fat diet is bad for us.
For example, if these so called “health experts” that admonish fat are correct, and a low-fat diet is the solution to good health, then why did traditional Pacific Islanders who typically obtained 2/3 to 3/4 of their total daily calories from fat (mostly from coconut fat), remain virtually free from heart disease, obesity, and other modern degenerative diseases (that is, until Western dietary influences invaded)?
Also, why did traditional Eskimo populations, consuming up to 75% of their total caloric intake from fat (mostly from whale blubber, seal fat, organ meats, and cold water fish), display superior health and longevity without heart disease or obesity?
Why did members of the Masai tribe in Africa remain free from degenerative diseases and maintain low body fat percentages on diets consisting of large quantities of raw whole milk, blood, and meat? What about the Samburu tribe of Africa, which eats an average of 5 times the quantity of dietary fat (mostly from raw whole milk and meat) as overweight, disease-ridden Americans, yet Samburu members are lean, healthy, and free of degenerative diseases?
What about traditional Mediterranean diets, which are known to be very high in fat in some cases (sometimes up to 50-70% fat), and are also well known to be very healthy?
These examples of high fat diets and the associated excellent health of traditional populations around the world go on and on, yet it seems that many doctors, nutritionists, and media outlets still ignore these facts and continue to promote a diet that restricts dietary fat intake.
Well, the problem is that the good fats (the natural unprocessed health promoting fats) have gotten mistakenly lumped together in nutritional advice with the deadly processed fats and oils that make up a large percentage of almost all processed food that is sold at your local grocery store, restaurant, deli, fast food joint, etc. These deadly processed fats are literally everywhere and almost impossible to avoid unless you know what to look for and make smart choices in what you feed your body with.
Take note that I’m not recommending following a super high fat diet (although technically this can be more healthy than a high carb diet as long as you choose healthy fats).
However, in most cases, active individuals that exercise on a regular basis certainly also need adequate supplies of healthy carbohydrates for energy and muscle glycogen replenishment as well as good sources of protein for muscle repair. The above examples of the high fat diets of traditional populations and their corresponding excellent health were simply to prove the point that you don’t need to be afraid of dietary fats as long as you make healthy natural choices and stay within your daily caloric range to maintain or lose body fat (depending on your goals).
Following is a list of some of the healthiest fatty foods (some will surprise you!) as well as some of the deadliest fatty foods to try to avoid at all costs:
The Healthy Fatty Food Choices:
- Coconut fat: Coconut fat is approximately 92% saturated fat, yet surprisingly to most people, is considered a very healthy natural fat. The health benefits of coconut fat lie in its composition of approximately 65% medium chain triglycerides (MCTs). Specifically, about 50% of coconut fat is a MCT called lauric acid, which has very potent anti-microbial properties helping to enhance the immune system. Also, MCTs are more easily utilized for immediate energy instead of being stored as body fat. Coconut oil is also an excellent cooking oil for stir-frying, etc. since saturated fats are much more stable and do not oxidize like polyunsaturated oils when exposed to heat and light, which creates damaging free radicals. The best sources of healthy coconut fat are organic coconut milk, virgin coconut oil (available at http://coconut-info.com), or fresh coconut.
- Extra virgin olive oil: Olive oil is approximately 71% monounsaturated, 16% saturated, and 13% polyunsaturated. Choose “extra virgin” olive oil, which comes from the first pressing of the olives and has higher quantities of antioxidants. Unlike most other oils on supermarket shelves, extra virgin olive oil is not extracted with the use of harmful industrial solvents and is one of your healthiest choices for liquid oils. Try making your own salad dressing by mixing a small amount of olive oil with vinegar. This is healthier than most store bought salad dressings, which are usually made with highly processed and refined (chemically damaged) soybean oil extracted with industrial solvents.
- Dark, bittersweet chocolate (>70% cocoa): The cocoa bean is a very concentrated source of antioxidants and responsible for part of the health benefit of dark chocolate. The fat portion of the cocoa bean (cocoa butter) is a healthy natural fat, composed of approximately 59% saturated fat (mostly healthy stearic acid), 38% monounsaturated fat, and 3% polyunsaturated fat. I’ll limit the description of healthy chocolate to ONLY dark bittersweet chocolate with >70% cocoa content. Most milk chocolates are only about 30% cocoa, and even most dark chocolates are only about 55% cocoa, leaving the remainder of those products composed of high amounts of sugar, milk fat, corn sweeteners, etc. Look for a quality dark chocolate that lists its cocoa content like Chocolove Extra Dark (77%) or Dagoba New Moon (74%), which contain mostly cocoa and very little sugar. Keep in mind that although dark chocolate can be a healthy treat, it is still calorie dense, so keeping it to just a square or two is a good idea.
- Avocados or guacamole: The fat in avocados (depending on where they’re grown) is approximately 60% monounsaturated, 25% saturated, and 15% polyunsaturated. Avocados are a very healthy natural food that provides many nutrients, fiber, and healthful fats, while adding a rich flavor to any meal. Try sliced avocado on sandwiches or in salads or use guacamole in wraps, sandwiches, or quesadillas.
- High fat fish such as wild salmon, sardines, mackerel, herring, trout, etc.: Just about any fish or seafood are good sources of natural omega-3 polyunsaturated fats, but the higher fat fish listed above are the best sources of omega-3’s. Due to the radical switch to a higher proportion of omega-6 polyunsaturated fats like soybean oil, corn oil, safflower oil, etc. in our food supply during the middle of the 20th century, the average western diet is currently way too high in omega-6’s compared to omega-3’s, which wreaks havoc in your body. This is where good omega-3 sources like high fat fish, walnuts, and flax seeds can help bring you back to a better ratio of omega-6/omega-3. I also recommend Krill Oil, which has been shown to possibly have even more health benefits than standard fish oil
- Nuts (any and all – walnuts, almonds, peanuts, cashews, macadamias, etc.): Nuts are great sources of healthy unprocessed fats as well as minerals and other trace nutrients. Macadamias, almonds, and cashews are great sources of monounsaturated fats, while walnuts are a good source of unprocessed polyunsaturated fats (including omega-3’s). Try to avoid nuts that are cooked in oil. Instead, choose raw or dry roasted nuts.
- Seeds (sunflower seeds, pumpkin seeds, sesame seeds, flax seeds): All of these seeds are great sources of natural unprocessed healthy fats. In particular, flax seeds have received a lot of attention lately due to their high omega-3 content. However, keep in mind that omega-3 polyunsaturated fats are highly reactive to heat and light, and prone to oxidation and free radical production. Therefore, freshly ground flax seed is the only way to go. Instead of using the store bought ground flax seed, you can buy whole flax seed and use one of those miniature coffee grinders to grind your own flax seed. Try grinding fresh flax seed into your yogurt, cereal, or even your salad. If you’re using a flax oil, make sure it’s a cold-pressed oil in a light-proof refrigerated container, and use it up within a few weeks to prevent it from going rancid. NEVER cook with flax oil!
- The fat in organically raised, free-range animals: This is where most people have been misinformed by the mass media. Animal fat is inherently good for us, that is, if it came from a healthy animal. Human beings have thrived on animal fats for thousands of years. The problem is, most mass produced animal products today do not come from healthy animals. They come from animals given loads of antibiotics and fattened up with hormones and fed un-natural feed. The solution is to choose organically raised, free-range meats, eggs, and dairy. At this time, the price is still a little higher, but as demand grows, the prices will come down. I’ve found an incredible website that actually offers free-range grass-fed meats delivered right to your doorstep at very reasonable prices. Believe me, it’s very hard to find grass fed meats at any grocery stores, so I was pleased to find this site.
The Deadly Fatty Foods:
- Hydrogenated oils (trans fats): These are industrially produced chemically altered oils subjected to extremely high pressure and temperature, with added industrial solvents such as hexane for extraction, and have a metal catalyst added to promote the artificial hydrogenation, followed by bleaching and deodorizing agents…..and somehow the FDA still allows this crap to pass as food. These oils aren’t even worthy of your lawnmower, much less your body! They’ve been linked to obesity, heart disease, diabetes, cancer, and more. Even small quantities have been shown in studies to be dangerous. If you care about your health, check the ingredients of everything you buy, and if you see partially hydrogenated oils of any kind, margarine, or shortening, protect yourself and your family by choosing something else.
- Refined oils: Even if the oils are not hydrogenated, most oils on your supermarket shelves are refined, even most of the so called “healthy” canola oils. Most refined oils still undergo the high temperature, high pressure, solvent extraction, bleaching, and deodorizing processes. Anything labeled vegetable oil, soybean oil, corn oil, cottonseed oil, safflower oil, and even many canola oils have been damaged by this refining process (unless they say “virgin” or “cold expeller pressed”). This damages the natural structure of the fats, destroys natural antioxidants, creates free radicals, and produces a generally unhealthy product. Take note that the explosion of heart disease in the middle of the 20th century coincides quite nicely with the rapid increase in the use of hydrogenated and refined oils in the food supply.
- Anything deep fried: including tortilla chips, potato chips, French fries, donuts, fried chicken, chicken nuggets, etc. All of this crap shouldn’t even pass as real food in my opinion!
- Homogenized milk fat – Milk fat is a very healthy fat in its natural raw state. Milk and beef from grass fed organically raised cows is known to have higher quantities of healthy fats like conjugated linoleic acid (CLA) and omega-3 fatty acids compared with grain fed cows. Traditional populations around the world have thrived in perfect health while consuming huge quantities of raw, non-pasteurized, non-homogenized, full fat dairy products. Once again, food processing ruins a good thing by pasteurizing and homogenizing milk fat, rendering it potentially dangerous inside the human body. Unfortunately, you will find it almost impossible to find raw milk in the US unless you personally know a farmer. Check out http://www.realmilk.com for more info on the benefits of raw milk and to find out if it’s available near you. As an alternative, cultured dairy products like yogurt have at least had beneficial microorganisms added back to them making them better for you. Realistically, since you probably won’t find raw milk, sticking to skim milk is the best option to avoid the homogenized milk fat. If you use butter for cooking, your best option is grass-fed butter.
A fully comprehensive analysis on dietary protein, carbohydrates, and fat, and how to compile all of this information into a diet that promotes a lean healthy body with a low body fat percentage is provided in my book “The Truth About Six Pack Abs”. Give it a try and you won’t be disappointed!
What’s the best exercise for fat loss? Have you asked this question? With so many magazines, gurus, and programs out there that say you have to do this or do that, it can be really hard to tell which exercises or routines you should do.
Well, I’m going to make life easy for all of us ladies by letting you know what the best exercise for fat loss and tell you why…(There is so much science to the why part though, so I’ll try to keep it short. ;0) ) To answer the question though, I have to ask you a question.
What is YOUR goal? Why? Because the exercise option you choose is dependent on what you are trying to accomplish fitness and health wise.
So let’s break it down here…
First, I will list some of the most common goals women have regarding health and fitness as it relates to weight loss. Then next to that, I will give an exercise method that will help to accomplish that goal.
- Steady, easy fat loss with no set time frame to meet your goal – The best exercise is simply one that let’s you move. That can be walking, riding your bike, light resistance training, playing in the pool, etc. You’re not trying to elevate your heart rate in these examples. You’re simply trying to burn a few extra calories. Maintain the same consumption of calories or reduce them slightly and you will see the excess weight steadily decrease over the course of time.
- Consistent fat loss that occurs over a shorter course of time – Incorporate any form of cardio training at a moderate intensity level along with a weight training program that will you have to put some effort into. (In this instance for example, you’ll want your heart rate moderately elevated during both your cardio and resistance training.) This intensity level will increase the number of calories burned in a workout as compared to that training listed in the first goal. Plus, the weight training will likely add a small amount of muscle to your body which will contribute to a more active metabolism and again, as a result burn more calories…even at rest. Gotta love that huh? Cut down on the number of calories consumed and even better results can be achieved!
- Fast fat loss in the shortest period of time – (You asked for it, you got it!) This goal requires high intensity cardio work and training with weights. This goal means you’re are pushing yourself consistently during your workouts. Your heart rate would be at max or near max in the majority of your training sessions including both the cardio and weight training portions. The benefit here is that with this intensity, the extra calories continue burning for 24 to 48 hours after your workout. In addition, the weight lifting builds muscle which as said before, increases metabolism and means you body burns more calories just to sustain itself.
Now, before you decide to avoid the later two goals because you’re really concerned about adding big bulky muscle, let me put your mind at ease. Your muscles WILL NOT get that big. As females, we don’t produce the hormones necessary to build big muscle.
What I can assure you of though is that there will likely be some muscle gain. Fortunately, that only contributes to a firm, shapely looking figure with the curves and definition you want!
The good news about the exercises above though is that you can mix them up as well. If you don’t have a specific goal set yet, then change it up. If you’re feeling strong and full of energy, do the high intensity work. If you’re feeling a bit run down, stick to the lower intensity exercise. Either way, the good news is that fat burn WILL happen!!!
To help you get started here is a sample treadmill fat burning workout for you to try!
In a nutshell ladies, that is it. As I said before, there is a whole lot of science behind this stuff and my explanations were extremely abbreviated. If you have questions, leave a comment below or contact me at email@example.com and I will get you the answers.
Best wishes to your health and fitness success,
Dieting for fat loss…is that not one of the biggest mysteries when it comes to losing weight? I sure know it’s a struggle for me. Even with my background in nutrition, I still question what to eat. But, it’s not because I don’t know or understand the science. Oh no, it’s something much bigger than that.
If dieting were as easy as following the “scientific” rules to losing weight, heck we all would be our ideal weight, wouldn’t we? Wouldn’t you?
No, success in dieting for fat loss for many women who want to lose weight is often more dependent on filling the need to satisfy the taste buds, calm the mental battle that deals with the thought of deprivation, boredom, habits, and so many other little things.
It’s because of this truth that I had to share the following article with you. It is such a great read. And you know, I think I actually let out a sigh of relief after reading it because I felt like my constant battle with my weight diet…had just come to an end.
Once you read this, I think you’ll find you’ll have a little less stress and worry too. See if these new rules regarding dieting for fat loss will make your road to losing fat a less difficult now as well.
Quit playing hunger games. The new rules of dieting will surprise you — and keep you slim and satisfied.
By Melissa Daly
Quality Versus Quantity
If you’re anything like me, I’m betting this will sound familiar: You try to eat right. And you exercise regularly. But still those last five pounds don’t want to budge. So what’s up with that? Turns out, much of the conventional weight-loss wisdom is just plain wrong, many experts say. It’s not about deprivation or getting more veggies or eliminating certain food groups from your diet. Instead it’s about a smarter and more enjoyable way of eating every day that will give you energy, boost your mood, and help you reach your happy weight and stay there. Here top nutritionists spill the new diet dos they swear by.
Find your balance.
Calories in, calories out. We’ve been told that dropping pounds or maintaining our weight rests solely on this simple equation. Wrong! “In reality, not all calories are created equal,” says dietitian Ashley Koff, RD, a coauthor of Mom Energy and a FITNESS advisory board member. “Quality is just as important as quantity.” Here’s why: Munching two 100-calorie packs of cookies for your midmorning snack gives you a total of two to three servings, or about 36 grams of carbs, and very little protein. Your body uses just 15 to 20 of those grams of carbs for energy, and unless you’re highly active, it will probably store the rest, Koff explains. As a result, you end up gaining weight rather than losing it.
Stop the calorie obsession and focus more on balancing your nutrients. “Every time you eat, aim for unlimited amounts of nonstarchy vegetables and one serving each of carbs — whole grains, fruits, or starchy vegetables, like carrots and corn — protein, and healthy fat,” Koff says. Consuming foods in every category gives your body a steady supply of energy all day with no fattening side effects. So instead of cookies for your prelunch snack, nosh on an apple and some nuts or vegetables and a little dip made from low-fat Greek yogurt.
Stop the endless grazing.
Some of us have done away with breakfast, lunch, and dinner in favor of the six small meals many experts tout as the key to staving off hunger and losing weight. But this strategy can easily backfire if small meals creep into traditional-size ones or turn into all-day snacking. The trouble is, when you’re nibbling a little bit here and there, it’s hard to keep track of how much you’re putting away. “Plus if you’re not getting full at any given time, it sets you up to consume even more overall. There’s something psychologically and physically satisfying about eating a complete meal and having that truly full feeling rather than just taking the edge off your appetite every hour or two,” says Marjorie Nolan, RD, a spokesperson for the Academy of Nutrition and Dietetics. At meals, it’s typical to have several different dishes, but grazers may munch on just one thing, like pretzels. That means you can down a whole bag and still walk away unsatisfied, Nolan explains.
Instead of picking at food all day, shoot for three meals and two snacks or five mini meals. Be sure to combine a few tastes and textures at each sitting, like carrot sticks and whole wheat crackers dipped in hummus, or half a sandwich. Plan small meals in advance so you aren’t tempted by — or stuck with — whatever open bag happens to be within reach. And write down what you eat so you keep tabs on just how much you’re consuming.
Give yourself an afternoon treat.
Good news: It’s healthier to hit the vending machine than to go hungry. The typical stretch between lunch and dinner is too long for blood sugar levels to remain stable without a calorie infusion, says nutritionist Dawn Jackson Blatner, RD, a FITNESS advisory board member. Your best bet: “If you tend to get famished at 3 p.m., don’t fight it, plan for it,” she says. Keep healthy snacks like apples, almonds, string cheese, and pears at the office and you won’t have to scramble for something to eat.
If you didn’t bring your own, no biggie, just choose wisely at the machine. “Sunflower seeds and peanuts are superhealthy, a chocolate chip granola bar is a smarter cocoa fix than a candy bar, and baked chips or popcorn is better than regular chips for a salty crunch,” Blatner says. Pass up fruit snacks in favor of the real thing from the corner deli. Absolutely gotta have chocolate candy? Opt for a plain Hershey’s bar or peanut M&M’S which are slightly lower in calories and saturated fat and sugar and have slightly more fiber and protein than other bars.
What to Eat
Stock your kitchen for success.
You can buy all the veggies you want, but that doesn’t mean you’re going to eat them, especially if they’re hidden away in the produce drawer. “Healthy eating is about having the right foods ready and waiting for you,” says nutritionist David Grotto, RD, the author of 101 Foods That Could Save Your Life and a FITNESS advisory board member. “Bust fruits and veggies out of crisper prison, wash them, cut them up, and put them at the front of the center shelf in your fridge. You’re more likely to eat whatever is directly in your line of sight.” Keep the following foods on hand to make whipping up a healthy meal or snack easier than ordering takeout.
Research has shown that two glasses of nonfat milk after exercise helps you gain more muscle and lose more fat.
Go for a little bit of the good stuff instead of too much of the skinnier version. “You’ll end up eating more of the low-fat cheese if you’re not fully satisfied by it,” Grotto says.
“It has more protein than regular yogurt, and it’s extra creamy. Use it in place of sour cream or crème fraîche in chilis, sauces, potatoes, and dips,” Grotto says.
Just three minutes in the microwave and they’re ready for you to add them to salads, soups, or stir-fries or to munch on them for a snack with a little hummus or salsa.
Healthy frozen meals
Look for entrees of less than 400 calories, with at least three grams of fiber and less than 500 milligrams of sodium.
Low-sodium lunch meat
Eat it in sandwiches made from whole-grain bread, or roll it up with veggies and hummus in the middle.
Cleaned and portioned frozen fish fillets
“Once it’s defrosted, salmon takes just minutes to prepare,” Grotto says.
“Rinse and then put a handful into soups, stews, and salads for protein and fiber galore,” Grotto suggests.
Whole-grain cereal, crackers, and pasta
Chose ones with at least five grams of protein and three grams of fiber. The protein will keep you feeling satisfied, and the fiber delivers long-lasting fullness.
“It’s packed with protein and antioxidants, especially resveratrol, which has been found to help fight cancer and heart disease,” Grotto says.
This heart-healthy monounsaturated fat is the perfect choice for sautéing because it has a high smoking point. “Store it in the fridge, because oils become rancid when exposed to heat and air,” Grotto advises.
Eat more potatoes.
Sounds like diet blasphemy, right? During the low-carb craze, it was drummed into our heads that spuds packed on pounds, so we avoided them at all costs. But now the thinking has changed — and how! Potatoes are actually a nutrient powerhouse, says Elisa Zied, RD, the author of Nutrition at Your Fingertips. “They’re loaded with vitamin C and potassium, and they’re a good source of fiber, which fills us up and helps keep cholesterol levels healthy,” she explains. “Potatoes with red or purple skins also contain carotenoids and other antioxidants that fight damage from free radicals that can cause disease.” In recent research, purple potatoes have also been shown to reduce blood pressure without causing weight gain.
Stop shunning spuds and start adding them to your plate. One medium potato (or a cup of diced or mashed) counts as one serving of vegetables. Because potatoes are starchy, round out your meal with a colorful second veggie, like broccoli or tomatoes.
How to Stay on Track
Be a restaurant snob.
You already know to pick grilled over fried; ask for less cream, butter, or oil in your food; and request that half your meal be wrapped in a doggie bag. But there are other smart ways to prevent dining out from blowing your good intentions, says Katherine Tallmadge, RD, the author of Diet Simple: 195 Mental Tricks, Substitutions, Habits & Inspirations. Try her strategies:
Keep an open mind. Italian food is heavy, Asian is light — right? Not so fast. “With Thai or Chinese, there’s a lot of deep frying and also tons of oil in stir-fries,” Tallmadge explains. Italian dishes like grilled fish or pasta primavera, though, tend to use less. Open to something new? “Try Vietnamese, which is full of grilled meats and vegetables, soups, and salads,” Tallmadge says.
Go out to lunch. “If you’re going to indulge, do it midday rather than in the evening,” Tallmadge advises. “That way, you can cut back at dinner to even out your calories for the day. Bonus: Lunch is usually cheaper, so you can afford a nicer place. Speaking of which…
Spend smarter. With any cuisine, fancier often means healthier. “Higher-end places use good-quality ingredients in smaller amounts, while midlevel and lower-end places frequently overuse lower-quality meats and cheeses in huge portions,” Tallmadge says. Save your cash for one outing a week to a swanky spot instead of three stops at a chain.
Split up your order. Ask to start with a salad or vegetable soup — and eat it — before choosing your main course. “Doing this will help you make a better decision,” Tallmadge says. In all likelihood, you may only be hungry enough for an appetizer rather than a full entrée.
Weigh in weekly.
Some experts claim that the scale keeps dieters accountable; others believe it makes them frustrated, demoralized, and focused on pounds instead of wellness. The bottom line: How often you should take a reading comes down to knowing yourself, says Madelyn Fernstrom, PhD, the founding director of the University of Pittsburgh’s Medical Center’s Weight Management Center and a FITNESS advisory board member. “Research indicates that once a week is good and once a day is probably even better for some people. But if seeing a number that’s even slightly off makes you want to throw up your hands — especially toward a box of Girl Scout cookies — use a different gauge, like the fit of your favorite jeans.
To benefit from weighing in, pick one day and time each week to do it, like first thing in the morning, when you’re naked and after you’ve hit the bathroom, when most people typically weigh the least. If you don’t like the readout, consider the reasons it might be up: Got your period? Had salty food for dinner last night? If none of those applies, look at where you stand for the month. “Plus or minus less than two pounds during the course of a month is essentially weight-neutral. You’re doing great; you’ve discovered how to maintain,” Fernstrom says.
Pull out of a diet tailspin.
Many women are prone to all-or-nothing thinking when it comes to food. You know, you do great all week, then one big cupcake at the office birthday party and, well, the day is shot, so you may as well order greasy takeout for dinner. “People don’t gain weight from one diet lapse, but rather from how they respond to it,” says FITNESS advisory board member Kathy McManus, RD, director of the department of nutrition at Brigham and Women’s Hospital in Boston. “Instead of feeling like a failure and giving up on the rest of the day, shake it off and move on.” The way to do that is not by punishing yourself with celery for dinner. “Just set one specific, positive goal for the next day, like eating two pieces of fruit,” McManus says, then carry on as usual. “You’ll be surprised how accomplishing one simple thing can restore your courage and put you back on track for success.”
Originally published in FITNESS magazine, May 2012.
And so now I’m curious. What do you think? Will these tips help you with your dieting for fat loss. Leave a comment and let me know. :0)
Well, that’s kind of good news isn’t it? That means you’re not alone. The problem is that knowing you’re not alone still doesn’t get you to your goal of fat loss. This I absolutely understand, especially when I have felt this way so many times myself.
However, as the title of this article says there are what I call “not-so essential” essentials to female fat loss that I really think you and all women in general need to be aware of when it comes to losing weight. I would like to share them here. Hopefully, you’ll find this information helpful to you in your journey.
Before I share them though, I wanted to explain what I mean by “not-so essential” essentials. These are the items that aren’t often referred to by the weight loss gurus as a necessity for reducing fat and decreasing your weight…you know what I mean?
It’s like you’ll always hear about the diet and exercise routines. The things that are pretty much absolute musts. And while I would absolutely agree that following an appropriate diet and exercise routine is a requirement for dropping the weight, I think there are other things that go with it along the way that will give you a HUGE push and needed motivation to help fill in the blanks.
That’s what I want to cover here.
The first weight loss “not so essential” essential we already just covered. That one I believe is knowing that you’re not alone. Even though it seems as though you’re the only person on a fat loss journey who has ever experienced what you are going through, I can assure you that nearly every single other woman who has tried to lose excess weight has also felt the same things, said the same things…did the same things.
Having said this, that doesn’t mean that what you’re experiencing isn’t important or individual to you, it just means that others have gone through it as well. Simply knowing that this experience is shared among all who take is journey can provide comfort and some relief as well as encouragement and motivation.
And so no…you’re not a freak. ;0)
Here are the other 4 “not-so essential” essentials:
- Buddy – someone to talk to, a shoulder to cry on, a person to vent to…and more. You know in my journey through fat loss, I found that having a buddy you can turn to and just say, “Wow, I blew it today and didn’t go workout or telling her that I am really struggling with sugar or chocolate, (my big downfalls) today goes a long wait to keeping you from draggin’ yourself down and beating yourself up over your diet blunders.
Another thing though that they can do is be your motivation to get you to the gym when you don’t feel like working out or even keep you on the straight and narrow with your diet when you feel like cheating…especially if he or she goes to lunch with you. (That has helped me on many occasions simply because the temptation for a high calorie meal is too great.)
Cheat meal/day, unless you can’t get back on the wagon afterward – I found this to be a biggie personally. Diets usually give a strong feeling of denial and sacrifice. It’s the tendency that you must forego or give up things that wreak havoc on your weight loss mind set.
When you allow yourself a cheat day or meal, you know you won’t forever be without chocolate, sugar, chips, etc. That helps remove the anxiety that comes with the thought that restriction, going without, or not being able to partake, brings. Keeping in mind however the caveat those goes with this which is that you can get back on the wagon when the cheat meal is over.
(A quick note about the cheat day/meal – in some cases a cheat meal is almost a requirement to replenish depleted glycogen stores in the muscle and help weight loss continue to progress.)
- Measure – motivation is everything…or, almost everything when it comes to reducing fat. I mean, let’s face it. If you’re not motivated to go on a diet, exercise, get proper rest, etc., losing fat is simply just not going to happen. Measuring can provide that motivation.
Because it helps you see results. When a scale with a number doesn’t show any changes, seeing a tape with a smaller waist measurement will. And those results are SUPER motivating. That motivation has the effect of like when a male and female rabbit gets together. It just keeps multiplying. Seeing changes keeps you motivated to keep on track, keep moving you forward, and may even help you accelerate your efforts. At least that’s been the case for me and I believe it will be for you too!
- Support system – having people around you to talk to, encourage you, comfort you, and understand you is so important when it comes to taking on this journey. And while a buddy is more personal, a support system can bring together a network of people who can help each other along the way.
Support systems can be your family, circle of friends, members of weight loss organizations, people of forums. They are typically always available to help and always around to give the encouragement and support you need along your path.
- Love yourself – patience & forgiveness (guilt is a cruel adversary)- Wow, I cannot tell you how important this one is. If you should stumble or fall along the way, it’s okay. If you’re progress is slow, it’s okay. If you have a bad day and you’re just not where you want to be on your journey…IT’S OKAY.
The best way to make it to your final destination is by loving yourself along the path. While getting frustrated, sometimes disappointed, or even downright disgusted with yourself may sometimes happen, if you ultimately love yourself along the way you’ll find more happiness during AND after your journey. You’ll stay on the path and be absolutely ecstatic with your results once you’ve met your fat loss goals.
I’d love to hear what things you have found to be important contributors for you in reducing fat and dropping weight. Please share your comments below.
When it comes to my personal eating habits that get in the way of meeting my fat loss goals, sugar consumption is my biggest foe. I have a major sweet tooth that began way back when I was just a little girl. It started with consuming spoonfuls of table sugar and escalated from there. The largest offenders are candy and chocolate.
Now-a-days though, I am becoming more aware of the impact of sugar and its impact on the ability to lose fat. As a result, I’m changing my nutrition to incorporate a healthy fat loss diet and cut out as much sugar as possible.
New reports are now coming out to reveal the true effect of sugar on fat loss. And the truth is quite surprising.
The video above is bringing to light the real effect of sugar on our fat loss attempts. Beyond that though, sugar is not just impacting our obesity levels, it has a much larger negative impact to our overall health. Here are some key points of the presentation:
- No longer is it about “calories in vs. calories out”
- Reducing fat in your diet is not enough, in fact it’s been the contributing factor in the increase in sugar consumption
- Sugar contributes to insulin resistance
- Insulin resistance contributes to fat loss
- Sugar is addictive
- Sugar…contributes to heart disease by increasing LDL cholesterol
A follow up video from CBS news to supplement this information can be seen here…“Is Sugar Toxic?”
Here is a great video that explains how to do and the benefits of treadmill fat burning workouts.
Treadmill fat burning workouts are a great method of fat loss for women. This is true for many reasons. One of the most important is because using a treadmill is quick and easy to use for elevating your heart rate. Plus, minimal equipment is required other than the treadmill and can be done in the comfort of your own home if you own a one.
Another big plus in this type of fat loss workout is that it offers a lot of variety. You can mix up your routine based on the time of the intervals, how you use the treadmill (which I will explain later), and the use of other equipment if desired.
I would like to suggest a couple of sample treadmill fat burning workouts that you can use in your exercise regimen to force accelerated fat burning. But before I do, it’s important to understand what’s happening in these routines to maximize your fat loss efforts. Having that information helps ensure they are done correctly in order to get the most out of them.
(There’s a lot of scientific stuff behind this, but for the sake of ease, I’ll keep it brief and simple. )
An effective and efficient fat burning treadmill workout is going to be one where you work in short bursts of high intensity effort, followed by brief periods of rest. These treadmill interval workouts will get your heart rate close to its maximum and keep it elevated at a higher rate for the duration of your routine.
In this process, your body is trying to keep up with the needs of this stress on your heart, lungs, and many other body systems. (In this case, this is a good kind of stress.) Because of the level of intensity though, keeping up isn’t possible. Therefore, the oxygen you use up in your body, during your interval treadmill workout, gets depleted.
Now depleting the oxygen is kind of like taking out a loan. When you take out a loan you have to pay it back. The technical term of this process is referred to “oxygen debt.” And when oxygen debt occurs, your body has to burn extra calories trying to pay off that debt until it is paid in full.
When you run on treadmill without incorporating these high intensity bursts, oxygen debt is not involved. The result…you burn extra calories, IE: fat, but only while you are working out and for a short time after. However, because of the oxygen debt process occurring in treadmill fat burning workouts, elevated caloric burn continues long after your exercise stops. It can be up to 24 hours or more depending on the length and intensity of the workout.
(Image…running at moderate intensity for 30 to 45 minutes, burning 350 calories and your body returning to normal. Or, running for 20 minutes doing high intensity intervals on a treadmill and burning anywhere from 500 to 1,000 calories! Which would you prefer?)
So for effective results in your interval training, here are a couple of key points in your performance. Keep the intervals anywhere from 30 seconds to 2 minutes. Keep your heart rate at maximum or near maximum. (That place you’ll have to determine either through the predicted max of 220 minus your age, or by using a “Rating of Perceived Exertion” measurement. See the following link for more information: http://www.cdc.gov/physicalactivity/everyone/measuring/exertion.html )
Having this information, you’re now pretty set to try these two sample treadmill fat burning workouts.
The first one is fairly simple and is a great routine for beginners.
• 5 minute warm-up
• 1 minute of running at high intensity
• 1 minute and 30 seconds of moderate intensity
• Repeat for 10 intervals
• Cool down at low intensity for 5 minutes
The second changes things up some by using barbells and walking lunges
• 5 minute warm-up
• 1 minute of running at high intensity
• 1 minute of low intensity running
• 1 minute of moderate intensity walking while performing dumbbell curls and arm presses
• 1 minute of high intensity running
• 1 minute of low intensity running
• 20 walking lunges
• 1 minute of high intensity running
• Repeat 5 times
• Cool down at a low intensity for 5 minutes
• If at any time you feel dizzy or light headed you should stop the routine immediately.
• Be plenty hydrated before doing interval routines
• Be cautious that towels or other items don’t fall onto the treadmill while you’re running. (High intensity runs can create considerable vibrations on the equipment.)
As mentioned previously, these interval training routines can be changed up in many ways. Increase the high intensity times and/or decrease rest periods. Add walking backwards on the treadmill or other combinations. Mix and match how you like it most and you’ll have your own personal favorite treadmill fat burning workouts to use.
Cardio Weight Lifting – Getting Faster Results
Cardio weight lifting…ever heard the phrase? If you’re like most women, you know what cardio is and are familiar with lifting weights. But to put cardio and weight training together is like mixing water and oil.
Well before you brush off the concept, let me explain what cardio weight lifting is and why doing it is a better way when it comes to fat loss for women and their goal of losing weight.
Meaning of Cardio Weight Lifting
First of all, what does cardio weight lifting mean?
It means performing resistance training in such a way that not only are you lifting weight to work the muscles, but you are doing your exercises in a manner that is developing your cardiovascular system. In other words you are doing your weight training in a fashion that is causing you to breathe heavy and get your heart rate elevated.
To achieve this goal, what has to happen is that you are working out at a moderate to high intensity level. You are lifting weights that require a good deal of effort and there is no rest between exercises.
If you’ve ever been to a “Bodypump” Class at your local gym, you have a great example of a cardio weight training workout if the students’ intensity level is high enough. This is because in those classes, they are lifting weights, in continuous movements with no rest in between moves…at least not until the song being played has finished.
Having taken some of those classes, I can definitely say they get your heart pumping and you are breathing heavy by the time they are done. And, if you’re lifting a weight that is challenging for your moves, then your muscles will be talking to you as well.
You can achieve this same goal in a workout you do by yourself simply by doing exercises together in groups of 3 using a moderately heavy weight. This type of routine is commonly referred to as a type of circuit training.
Cardio Weight Lifting Workout Example
Do 10 to 12 repetitions of the first exercise then move onto the next. One round of performing each exercise would be a set. Perform 3 sets without any rest in between the moves. When you complete the 3 sets, take a 45 to 60 second rest and then move immediately onto the next group of exercises.
By completing this routine you can easily see how the cardio and weight lifting routine is combined together.
Now, while all this information is good to have, you may be wondering how it will help and why this is a better way for women to get rid of the fat and lose weight quick. I definitely don’t to want to leave you hanging, so keep reading and I’ll explain a few of the reasons why cardio weight lifting is a better option for female fat loss.
As I mentioned in an earlier post, the best way to get to transform your body and display a look of fitness and health is to build muscle and lose fat. Doing so describes an approach of fat loss vs. weight loss.
One manner to help achieve the fat loss is, and if you’ve been on this site before you know this answer :0), take in less calories than you burn. Obviously, one manner to do this is to pay attention to your nutrition and consider following a fat loss diet.
Cardio Weight Training Benefits
However, there are ways to accelerate results and that’s where doing a cardio weight training routine will help. It does so in several ways and here are five of them:
- Cardio increases the heart rate which burns more calories than your body does at rest.
- High Intensity cardiovascular work that elevates your heart rate closer to its maximum for an extended period of time creates an “oxygen deficit.” The details behind what that means will be reserved for another post. For now just know that a short description means your body play “catch up” after that kind of workout. As a result, it continues to burn more calories for an extended period of time, even after your training is through in order to get back to a normal, aka “steady” state.
- Weight lifting routines or resistance training that builds muscle or adds lean muscle mass helps increase the body’s metabolic rate. In other words, the more muscle you have, the more energy that is necessary for it to function. Energy to fuel your body comes in the form of calories and therefore, you burn more calories just to do normal activities.
- Added muscle that stems from cardio weight lifting routines go a long way to simply redesigning your body. The cool thing about increasing muscle tissue in your body is that the firm and shapely figure that your new muscle contributes to gives an appearance of a large amount of weight loss, even if the scale doesn’t necessarily support such a big decrease in the loss of fat.
- Cardio weight lifting helps improve your fitness, health, and strength. This allows your body to function more optimally, improves your immune system, and helps you get stronger to work harder. The more efficient, healthy, and stronger your body is…the more activities you can do on a consistent basis with higher effort or intensity. And trust me, when you’re feeling good physically and mentally you become a super-charged battery that could even out do the Energizer Bunny.
Watch this video for a sample cardio weight training routine you can try – Each exercise is done for 30 seconds with a 30 second rest in between moves.
Based on this information, as you can see, cardio weight training offers quite a few benefits for women looking to lose fat. And when it comes to getting results, cardio weight lifting is a much better way to achieve weight loss than cardio or strength training would provide on its own.
Weight Lifting for Fat Loss
There are a lot of myths when it comes to weight lifting for fat loss…especially when it comes to women. This article is going to destroy those myths. In doing so, you’ll finally be able to take advantage of all the benefits of fat loss for women that come with lifting weights. That includes a decrease in fat and redesigning your body.
To begin, can I ask you a question. How much weight do you lift? When it comes to bicep curls, is it 8lbs, 10lbs, 15…more?
What do you think would happen if you curled 20lb dumbbells in your weight lifting routine? Does the idea of biceps bigger than your boyfriend‘s or husband’s arms come to mind? Do you see the body of “Xena-Warrior Princess” with your head on it?
In order to cover the first key in weight lifting for fat loss, let’s start by putting to rest one of the biggest myths of all. When it comes to fat loss weight lifting, there is an idea that females will gain HUGE amounts of muscle. That can’t be farther from the truth.
While it’s true that women will add lean muscle mass, the size and amount of muscle is actually extremely limited. To create the kind of body that would make you the “Incredible Hulk’s” perfect match, you have to train considerably longer than what a weight lifting for fat loss program would require. Plus, you’d have to consume the same type of harmful supplementations, like steroids, that men do to produce those kinds of results.
The genetic make-up of women simply just doesn’t allow for us to build a lot of muscle bulk naturally. And for the women who have built a large amount of muscle naturally, it was possible because the focus of their exercise training was to achieve such a goal.
So girlfriend, go ahead and lift that heavier weight because there are a lot of pluses to doing it. Here are a couple of them.
Added lean body mass and changing your body composition weight, helps to increase your metabolic rate. (Are you shaking you head and asking, “Say what?”)
In layman’s terms what that means is, when you add muscle, and lower your body fat percentage, your body works more like a fine tuned machine. In doing so, decreased fat and increased amounts of muscle burns more calories and ultimately cuts more fat on a daily basis.
The other benefit that comes with altering body composition to reduce fat and “get toned,” is that the body looks better. A fit, healthy looking body is so much more attractive than one that looks like a walking skeleton. That appearance is simply a skinny fat person.
The second key to weight lifting for fat loss is the progression and speed used when lifting weights. In other words, not only must you lift a heavier weight, but the movements must be constant with little rest between exercises. This can be considered a form of cardio weight training.
Performing movements like this increases the intensity of your workout to cause an elevated heart rate and boosts your metabolism. The results being that you burn more calories during the weight lifting session.
In addition, your higher intensity efforts bring about calorie burning benefits that extend long term. This means that the harder you work for longer periods of time, the more time it takes for your body to return to normal, and the more calories you burn during that process.
In comparison, a fairly low to moderate intensity workout for a short duration…say 30 minutes, will burn extra calories. However, when your workout is done, so is the end of the “extra” calorie burning as well.
The final key to weight lifting for fat loss is the application of the proper form while performing the exercises. What that means is the way the weight is being lifted and the execution of the exercise.
Three things are essential in ensuring the proper form of the exercise in order for it to be effective and get the most benefit from the work. They are:
- Controlled moves–avoid using momentum as a way to lift the weight and contract the muscle. Control your movements throughout the routine and make your muscles work from the beginning to end of each exercise. Don’t rest the weight on your body or in a neutral position on a machine between sets. Keep muscles constantly working by only using momentary pauses between each repetition.
- Full range of motion-make sure that the lifting and releasing of the weight in your exercise covers the full range of movement. For example, a flat bench chest press using dumbbells would have you lowering the weight until it is brought down to the side of your rib cage and lifted all the way until your arms are fully extended without locking out the elbows.
- Proper position of hands on free weights and proper set-up for body on machine weights-The reason for identifying this form is to avoid injury while still making the muscle work the most effectively. One example to describe this is with the lat pulldown. You’ll want to sit in a relatively upright position and pull the bar down in front of you and not behind your neck. Pulling the bar behind your neck can cause injury to your neck or spine and sitting in a greater than 90 degree angle changes the primary muscles being worked.
And when it comes to machines, in many cases the hinges on the machines are position points to line up the “hinges” on your body. Consider this when using preacher curl machine. Your elbows should line up with where the “hinge” or pin sits that allows the handle to move up and down.
For effective weight loss methods, along with doing cardio exercise, incorporating resistance training is essential. Follow these keys and watch how weight training for fat loss can accelerate your results.
Fat Loss Workout for Women-The Truth to What Works!
In a never ending attempt to find the perfect fat loss workout for women, I’ve tried what seems like every single weight loss program and training regimen on the market. Be it a boot camp, body weight routine, HIIT training, or what have you, I’ve shed blood, sweat, and tears performing those exercises trying to get results.
Even the specialized individual programs like having a personal training, using the Flavalicious Full Body Workout, P90X, Turbulence Training, Xtreme Fat Loss Diet, and others have run me through the gambit just so I could nail the ideal female fat loss workout.
Keys to Successful Fat Burning Workouts for Women
Having tried this many routines for losing fat, I’d like to think I’ve learned a thing or two about how women lose body fat. I wanted to share that experience with you in hopes it will help you with your journey to lose weight and burn fat and give some general guidance to fat loss for women overall.
First and foremost, the thing I’d most like to share is that when it comes to a fat loss workout for women; NEVER believe that they are easy. If someone says there is an “easy” way to workout for fat loss, put your money back in your purse, and turn and run as fast as you can in the other direction. They are leading you down the wrong path.
Easy fat loss workouts just don’t exist…at least not if they are effective…IE: successful. In fact, the only thing that IS easy about fat loss is the concept itself. It’s the idea of consistently consuming fewer calories than you’re burning AND performing a healthy exercise regimen that maintains muscle mass.
But knowing what needs to be done to cut the fat and then doing it are two absolutely different things. And the action part itself is NOT easy.
So for a fat loss workout for women, just know that the exercises will be tough. They will require a lot of hard work and effort.
Oh yea, and if you are doing them correctly…you will be sweating! J
The other thing that you should know about female fat loss workouts is that the majority of them will help you achieve your goal of reducing fat and dropping weight…if you follow them.
Most any quality fat loss workout for women is going to get you results as long as you adhere to the “burn more calories than you consume” concept in conjunction with your workout.
In truth, the only major difference between the majority of the fat loss programs on the market today is that one might be more enjoyable for you to follow than the others. Really, that’s all! And that’s really the bottom line in your ability to get results.
What you want to do is simply find a workout that you enjoy doing.
Okay, yes it’s true that one might have a slight advantage over the other, and notice I said slight, when it comes to the rate of fat loss that occurs. But here’s the thing, if you are searching for a fat loss workout that will get you results, you want the one that you’ll stick with day in and day out for the entire program and not give up…Because it’s in the “not giving up” where the consistent fat burning and ultimately fat loss takes place.
Sample Fat Loss Workout Plan
Now, I don’t want to leave you hanging by giving you some suggestions regarding theory, but no action plan to put into place. That wouldn’t provide you with the information to achieve fat loss success and in truth, that really what I want for you. So to help you get there, here is a suggestion for a plan that I have currently been using to successfully get rid of fat over the last 3 weeks. And one I go back to on a frequent basis when I’m in the middle of switching fat loss workout routines and need something different.
Tuesday, Wednesday (optional), Saturday, Friday: Moderate intensity and effort in resistance training and cardio
3 lower body exercises to work the various motions the legs can move for example:
- Lying leg press
- Abductor and adductor exercises
- Walking lunges
3 core exercises for strengthening the core
- Reverse hip raises
2 upper body push and pull exercises
- Lying chest press
- Seated cable row
- Incline chest press
- Lat pulldown
1 bicep, tricep, shoulder
- Dumbbell bicep curl
- Assisted tricep dip
- Dumbbell shoulder press
50 to 60 minutes of cardio
- 20 – 30 minutes bike
- 30 minutes elliptical
Thursday: moderate to high intensity
- 20 minutes HIIT elliptical
- 30 – 40 minutes running (moderate)
- 3 core exercises – (plank, stability ball crunches, seated medicine ball twist)
Sunday: High intensity work to fatigue/failure resistance training and short HIIT cardio (20 minutes) or moderate intensity cardio (30 minutes)
2 lower body exercises to work the various motions the legs can move for example:
- Weighted side lunge
2 core exercises for strengthening the core
- Reverse crunch
2 upper body push and pull exercises
- Butterfly chest press
- Bent over dumbbell row
- Decline chest press
1 bicep, tricep, shoulder
- Cable curl
- Tricep Press down
- Dumbbell shoulder raises
20 to 30 minutes of cardio
- 20 – 30 stairs
- 30 minutes elliptical
Weight resistance routine typically consists of 3 sets of 10 reps
As I mentioned, that regimen is just a suggestion and there are a multitude of exercises that can be used in that routine.
Again, the bottom line is to achieve success in losing fat and weight loss in general is to find a plan you like so you can stick with it. That will surely be the best fat loss workout for you.
If you have any questions or comments, or even suggestions about a fat loss workout for women who visit the site, to try…please add them below.
Fat Loss Success-The First Steps to Gaining the Winning Edge
Have you ever admired someone who has achieved fat loss success? It’s really not a surprise if you have. After all, losing weight IS a big deal.
It’s big because fat loss for women takes a lot of effort. Dropping weight and getting rid of unwanted fat is hard work!
Heck, if it were easy…we’d all be dropping the pounds, shedding the fat, and displaying that show-off body that deep down we all would love to have.
But the thing is…and tell me if I’m wrong, one of the biggest struggles in achieving fat loss success is in taking that first initial step.
Of course, that initial step begins when we make a change in ourselves. And change…well, show me one person who loves change and I’ll show you a thousand people who would eat hamburgers 100 days in a row just to avoid trying that new fat free dinner meal made of tofu and brown rice. For them, the only change they want is what the cashier gives when the charge is $6.99 and a $20.00 is what is handed over for payment.
Are you feelin’ me with that?
Oh, I do understand. Believe me; I certainly don’t roll out a big “change” welcome wagon when it comes time to do things differently. But the truth is…when it comes to achieving fat loss success and redesigning your body, change is a necessity.
However, having said that, change doesn’t have to be a big scary monster hiding in the closet. Change can actually be a friend when it comes to obtaining your weight loss goals.
The next question then becomes, how do you go about turning the idea of “change” into a motivator rather than some threatening dark shadow lurking about you everywhere you go?
How to Think About Weight Loss Success
The best way to turn change from foe to friend stems from how we think about and approach the issue. From my own experience and what I have heard from many of my friends who have created their own fat loss success story, they are two things you can do to ease the worry and fear change can bring.
The first way is how to approach change. Take a positive approach by looking at the results that change will bring. Consider the possibilities that can come from change.
Is there a size 4 dress in the department store window you would just love to strut around in if only you wore a size 4? Would you love to run around playing with your kids or even grandkids all day? How about the 5K that you keep wishing you could participate in, or even that day you can stand in front of a mirror naked…maybe even your lover and feel really good about how you look? Even going to the doctor and getting a clean bill of health and seeing the weight drop on the dreaded scale you get weighed on?
Those and many more are all valid positive reasons to take the first step in going after your fat loss success plan. Focus on those wonderful results that will come and how they will make you feel when you take that first step.
Another way to think about change for succeeding in your fat loss goals is to realize that there is more pain in not changing and taking the first steps than there is pleasure in not changing.
Providing an example may describe this better. So please allow me to explain…
Let’s say it’s decision time on whether to eat the calorie laden fried chicken and mashed potatoes smothered in gravy and a biscuit with a thick slab of butter or grilled chicken with a side of fresh vegetables for dinner. Both are great dishes. And Lord knows your taste buds would get great pleasure from that fried flavor of chicken and potatoes.
But that pleasure is only momentary. What happens after you’ve finished eating the meal?
The guilt sets in doesn’t it? You knew you could have chosen the healthier lower calorie meal that would have kept you on the path to your weight loss goals. But no, you went for the meal that instead took you farther from gaining your own fat loss success…
And the guilt doesn’t stop there. Because there is still the evening when you’re changing into your nightgown and you see that fat person, probably even fatter now since eating over a 1,000 calories in one sitting. And how sexy are you feeling at that moment?
What about the next morning when you put your clothes on and they are tighter than when you wore them last week. Sure, you’d like to blame the dryer for making them shrink…but you know deep down what the real truth is…
Then the guilt leads to you beating yourself up one more time. Thoughts like, once more you have failed. You’re never going to lose weight. You’ll be fat forever. And so on, and so on.
(I know this story all to well and I share it with you because I’ve lived it myself.)
When you’re at that point, the pain of not changing, in this case your eating habits, is much worse than the brief pleasure that comes from repeating the same old behavior.
But this concept can apply to any part of your fat loss success plan. Think about commitment ot exercising, not giving up even when you think nothing is happening and you’re not losing weight, etc.
In fact this concept can apply to achieving any goal in life!
One bonus idea about how to address change to achieve your fat loss success is simply in your outlook on change. Change has brought many wonderful things and new adventures to millions of people around the world.
Where would we be today if we still thought the world was flat and never changed our view on that?
Also, when it comes to change, it doesn’t have to be all or nothing. Start small and see how things go. Change what doesn’t work…keep what does.
Creating Your Own Fat Loss Success Story
Consider this scenario. This could be your story…
You want to lose weight and get rid of fat, maybe drop a couple of dress sizes. In fact you’ve wanted that for sometime, but other things, especially your love for food, has gotten in the way of doing something about it.
The 1st step is taking action.
You start realizing you’re feeling run down, you don’t feel that comfortable about how you look, and your health check-ups aren’t coming out as good as they once were. You’re confidence level is at nearly an all time low and you realize you aren’t as happy as you used to be.
You’re not looking forward to having to make changes, but the current path your on is an even worse option. So to get excited you start seeing your future after you’ve achieved fat loss success.
You look good in an old pair of jeans, that a couple months ago you couldn’t fit into. You’re smiling again because you feel good about yourself and what you’ve accomplished. You have more energy, and the doctor gives you a clean bill of health.
Keeping that future in mind, you start slow by cutting back on some of the bad high calories. You start to workout a few days a week by walking and maybe picking up some light weights. You try some new healthier recipes keeping the ones you like and avoiding those you don’t.
And you stick with your fat loss program, day after day making these small positive changes.
Before you know it, your fat loss diet has become a lifestyle all about enjoying healthy food on a continuous basis and treating yourself to something you really enjoy on a rare occasion. You consistently exercise 3 to 4 days a week putting in a decent amount of effort to get a good workout in.
After a couple of weeks, you start feeling good about yourself. After a couple more, you begin to see real progress…real results. After 6 weeks, you’ve established a healthy lifestyle and truly reached you goals and achieved real fat loss success that all started with taking one step and seeing the positive side of change.
This could be you…This could be your weight loss success story, just begin with that first step. Oh, and e-mail me with any comments or questions you may have on how to achieve fat loss success.
Cardio to Lose Weight and Burn Fat
One of the most common questions women ask is, “What is the kind of cardio to lose weight and burn fat?” While the answer to that question is simple, the way to get to that answer can be a little complicated.
Fortunately however, my good friend Flavia has addressed the question for us with a post on her blog and I wanted to share it here.
Now, before giving the information you may be wondering who Flavia is and why I would post something from her. So, here is a little about her background and credentials.
First, she just like many of us has struggled with her own female fat loss issues. Even as a registered nurse, she had difficulty losing fat and creating the kind of body she had envisioned for herself.
After a long battle with her weight issues, eventually she was able to get on track with her diet and exercising through the education she gain by becoming a personal trainer and Precision Certified Nutrition expert.
As a result of her hard work and effort, she now has the body she has always wanted and the one we all dream of. She even created a “fat loss for women” program designed to help women discover the body of their dreams by achieving their ultimate fat loss goals.
So her expertise comes not only from being a certified personal trainer and nutrition expert, but also through her own personal achievements.
Anyway, here is her post about the Best Kind of Cardio to Lose Weight and Burn Fat.
The simple answer to this question can boil down to a number of complicated factors, but let’s shoot straight, it really boils down to one question: Which type do you want to do?
Unless you’re stepping on stage or getting ready for a photo shoot in a few weeks, then one of the key factors in determining your cardio type should be what you enjoy doing.
My husband hates doing cardio so would say, “I don’t have any kind of cardio I enjoy doing.” However, an easy solution for him is to listen to one of his motivational CD’s on his iPod to mask the boredom. It’s funny because he’ll tell me, “I didn’t want to stop my cardio today until I finished my audio!”
Before we dive into the science, keep in mind the “best” type of cardio is the type you’ll actually do. This is a motto I apply to my training and even nutrition for that matter. It’s often better to stick to what’s “enjoyable” rather than what’s “ideal” for long-term results.
Your Two Cardio Options
There are essentially two types of cardio: high-intensity and steady-state. Before we go any further, let’s make sure we’re on the same page as to how we define each of these two.
Often, when I mention high-intensity cardio to someone, they immediately say, “Yeah, the cardio I do is high-intensity.”
Then I ask them how long their intervals are and they either look at me like I’m from another planet, or they think they miss understood what I’m asking and say “I go for 30 minutes.”
Wrong answer, Private, wrong answer.
High-intensity, at least as for purposes of this article, is defined as something so intense that you couldn’t keep it up for more than 60 seconds — no matter how badly you wanted to! So even though your incline treadmill walk may feel like “high-intensity cardio,” it ain’t.
Running at 10 mph on a 10 degree incline for 10 seconds; now that is high-intensity!
Now that we’re on the same page as to the definition, you can clearly see that to do high-intensity cardio, you’d have to do it in spurts — do some, rest, then do some more, and so on. That’s exactly what we call high-intensity interval training, or HIIT (pronounced “hit”).
When most people think of cardio, they think of steady-state cardio. For that reason, I often simply refer to it as regular cardio. Since high-intensity cardio has it own, cool acronym, let’s refer to steady-state cardio as “SSC.”
Steady-state cardio is any cardio that’s done at an intensity low enough such that it can be maintained for a longer period of time. While you may warm-up and cool-down, any cardio session where you keep roughly the same pace throughout your session is steady-state.
That’s right, even if you’re sweatin’ like a whore in church, it’s still not high-intensity if you can do if for more than a few minutes.
What you probably don’t know, is that while you are slowly burning “some” calories, others are stripping twice as much fat off their bodies and in half the time!
You can burn fat 2x FASTER and in HALF the time by incorporating High Intensity Training (HIT) into your exercise routine.
- Cardiovascular exercise (slow and at a steady pace) burns much fewer calories than HIT.
- Doing too much cardio is tough on your joints and ligaments.
- Too much cardio will result in burning muscle instead of fat.
When it comes to weight loss, it doesn’t matter what type of fuel (food) you use. What matters is how many calories you burn as opposed to how many calories you take in.
As already stated; In order to lose fat, you must have a negative energy expenditure. Simple!
Energy out > Energy in
The Basics of Burning Fat
Our energy comes from fat , carbs and protein. But which one our bodies utilizes depends on the kind of activity we are preforming.
Now, most people want to use fat for energy. Sounds legitimate as we assume, the more fat we can use as fuel, the less fat we’ll have in our bodies. But, using more fat doesn’t automatically lead to losing more fat.
Understanding the best way to burn fat starts with some basic facts on HOW your body gets its energy:
- The body primarily uses carbs and fats for fuel. A small amount of protein is used during exercise, but protein is mainly used to repair the muscles after exercise.
- The ratio of these fuels will shift depending on the activity you are doing.
- Given the metabolic pathways available to break down carbs for energy are more efficient than the pathways available for fat breakdown, the body will rely more on carbs for fuel than fat during HIT. This is good.
- For long, slower exercise, fat is used more for energy than carbs.
When it comes to weight loss, it doesn’t matter what type of fuel you use. What matters is how many calories you burn as opposed to how many calories you take in.
That said…..you burn WAY more calories during High Intensity Training than your standard aerobic exercise.
Think about it this way: When you sit or sleep, you’re in your prime fat-burning mode. But, you’ve probably never contemplated the idea of sleeping more to lose weight, as lovely as that thought is.
The bottom line: Just because you’re using more fat as energy doesn’t mean you’re burning more calories.
The more intense the workout, and the more muscles utilized, the more oxygen is consumed as muscles use energy when they contract. The more oxygen is consumed, the more energy is expended; the more calories you burn!
Flavia Del Monte,
R.N., C.P.T., PN Certified (Sports and Exercise Nutrition)
I have to admit, one of the things that are most important to me when people talk about ways to lose weight and burn fat is when they apply “real world” philosophy. That’s what Flavia does in her description about the best kind of cardio to lose weight and burn fat is the one you like to do. That way you will be sure to do it.
From there the rest is all science based fundamentals…burn more calories than you consume.
Beyond that the important key is the more effort you put into your work, the more calories you’ll burn and that is what HIIT cardio to lose fat is all about. HIIT cadio helps burn the maximum amount of calories in the quickest period of time in order to burn the fat and lose the weight.
Having said that, HIIT cardio to weight loss is not easy. It’s definitely hard work. But, if you put that effort into your workouts, you’ll be achieving your fat and weight loss goals in no time.
To see what Flavia and I are saying, throw in some HIIT cardio to lose weight and burn fat in your training today for great results.
Leave a comment below to let me know how it goes!
Extreme Fat Loss – Are You Up for a Challenge?
Well, first of all when I think of the phrase, it brings me back to the fat loss program I tried that was titled just that, “Xtreme Fat Loss Diet.” And I have to tell you, that program WAS quite the challenge.
The other reason why I catch my breath when I hear that phrase is because I know all of the work, effort, and dedication that is required to get those kinds of results, which again is what the program is called the “Xtreme Fat Loss Diet.”
Please, let me explain.
See, just as I have mentioned before. Fat loss via a healthy diet and exercise, no matter how you look at it, is still about burning more calories than you are consuming.
Now, take into account the fact that when it comes to fat loss for women, building muscle is a large contributor to maximizing the effectiveness of your fat loss efforts. To build that muscle you need to eat food for your energy so your body can perform the work necessary to lift the weight to build the muscle. Otherwise, no energy = no work. In short that means that starving yourself doesn’t isn’t going to do it. (Besides, starving for fat loss actually has the opposite effect of losing fat that we’ll discuss in a different article.)
On top of that, certain types of food in certain proportions at certain times of the day provide more of a benefit in getting quick fat loss results when it comes building muscle and expediting a reduction in fat. That means eat this much of this type of food at these times.
In addition, there is the weight training for fat loss that is necessary. No, there is no cheating in those exercises…not if you’re looking for extreme fat loss results. So that means work outs are a…excuse my French, but bitch at least on a few if not more of the training sessions. (Even as motivated as I was, to lose fat, I didn’t always look forward to the fat loss training that needed to be done.)
So the bottom line is that you have to really be disciplined on your diet/nutrition and you absolutely have to stay regimented with your workouts putting forth high intensity effort the majority of the time.
If you do that, you will see the extreme fat loss via a drop in pounds and loss of inches on your body that you so desperately want.
What’s the Extreme Fat Loss Diet Program About
I am just like you in that I am always looking for results and ways to improve my physique, which is why I did try the Xtreme Fat Loss Program when it first came out. Based on my own personal experience, I wanted to give a review of that program so you could see what it is about and find out if it is right for you.
To do that, let’s begin with the premise of the program. It’s essentially a fat loss plan that lasts 25 days. In that course of time, if you follow everything to a “T” including the specifically designed fat loss diet and exercise plan, you could lose 25 pounds.
The diet plan consisted of specifically portioned amounts of proteins, carbs, and healthy fats to be consumed each day for five days. That five days equals one cycle and there are five cycles in the total program…hence a 25 day program.
In addition to the diet, there is a detailed fat loss workout plan. Each routine is specifically designed to maximize the use of the nutrients consumed on each specific day thereby maximizing your muscle building and fat burning abilities. The workouts include resistance and cardio training and intensity progresses as you get farther into the program.
Ultimately, the goal of the program is to combine the use of exercise and diet to help you lose one pound of fat for each day of the 25 day program. This is a pretty huge task and is not the typical fat loss rate that is promoted which is why the program is called Xtreme Fat Loss.
Xtreme Fat Loss Diet Program Review
There are many pluses to this program that I really liked and what I considered to be the pros:
- This is a fundamentally based program that follows the science of fat loss rules of calories in verses calories out
- The diet does include almost a mandatory cheat day one day out of the 5 in each cycle.
- The exercise plan is very detailed with pictures, descriptions, and video links for instructions on how to perform them.
- On-line help available to answer all of your questions.
- The price of the program is very reasonable and falls right in line with all of the fat loss programs available on the market today.
- Doing the work and following the plan will provide results
- This program is backed by trusted industry professionals who have personally used it to lose fat and get results
- The creator acknowledges the extreme nature of fat loss at this rate, and the certain risk involved and cautions against not carrying out the program for longer than 25 days for health reasons.
- Diet doesn’t give actual meals for each day – but it does give detailed descriptions on food types and amounts that are simple enough to figure out a proper meal plan. Plus, for those who like to venture off the “beaten path,” this also allow for variations to your meals instead of a regimented menu
- Nutrient supplementation is a part of the program and the cost seems a little high. However, that cost may fit right into your monthly food budget. For me the price was more than my normal food budget calls for, but after contacting the company I learned that substitutions can be made which lowered the price considerably.
- Each cycle has a fast day – however it’s preceded by a cheat/treat day so that makes it easier to handle
- Losing weight to this extreme is very difficult – yet even if the program isn’t followed to 100% perfection, you can still get great results .
- Not all exercises have a video link attached – however a quick search on www.YouTube.com will reveal a video that shows how to perform the exercise in question.
Now having said all of this, I’ll be one of the first to say this program isn’t for everyone. It takes a determined and strong-willed mindset for someone to put in the effort and commitment necessary to follow it.
For myself, while I was able to follow most of it, I couldn’t quite squeeze in all the workouts required and I didn’t manage my total caloric intake as well as I should have. Still, despite all of that I managed to drop 6lbs of fat and I actually added some muscle. (Please notice I specified fat loss, not just “weight loss” which could be merely water weight.) And as you’re probably pretty well aware; losing 6 pounds of fat in 25 days is nothing to shake a stick at. J So overall, with these numbers and the changes I actually saw in my body when I looked in the mirror, I was pretty happy with the results.
If you’re ready to pursue your goal of losing fat and feel like taking on the challenge of the Xtreme Fat Loss Diet Program, you can gain access to it by clicking here! And knowing all of this information and making the decision to give it a try, I say, “You go girl!” And I’m here to support you all the way. In fact, if you have any questions at all about the program, I would be glad to share my experience with it in hopes that it will help you in completing the program. Just leave your question in the comment section below.
Otherwise, here’s wishing you the best in any fat loss program you take on whether it’s the “Xtreme Fat Loss Diet” Program or not.
I would love to hear your thoughts either on this program, other fat loss programs for women that are mentioned on this site, or even concept of extreme fat loss, just please share them below.
Science of Fat Loss
Hey ladies, and fellow female fat loss friends. In case you couldn’t tell, the science of fat loss absolutely intrigues me. Being an avid fan of fat loss and fitness in general, I have to admit that when it comes to the subject; I absorb everything I can, soaking it up like a sponge. (Even though you may not have an online PhD it is still possible to educate yourself about the science of weight loss for your own benefit.)
I take classes, try new exercises and workout programs, and read books and articles on a daily basis. And of course when I learn something new or discover something that provides a real “ah ha moment” for me, I just have to share. In fact, I just read a really great article about the “New Science” of fat loss that falls into that category.
It was posted by Adam Bornstein, the editorial director of Livestrong.com, (one of my favorite fat loss support sites), and it hits on what I personally believe to be the fundamental key to fat loss for women. In making that claim, you might be thinking that I would be referring to some kind of exercise described as the “perfect movement” for fat loss or even the ideal “fat loss diet” designed by science that helps you lose fat every second of every minute of every day of…well, you get the point.
To that thought though, I have to say no. The science of fat loss for women is actually much, much simpler than that.
Here is the article. Read it to find out what I mean.
It’s been said that you need to burn 3500 calories to lose a pound. Whether you’re exercising more, eating less food—or some combination of the two—just thinking about that many calories could be an intimidating experience.
And now, a new study shows that the 3500 calorie estimate might not even be accurate. For some people, it could be a good thing: The research indicates you might need a smaller calorie deficit to drop weight, while others have to burn more calories to see changes on the scale. No matter how you look at it, this new revelation did something more important than put a number on what it takes to be healthy. It revealed a secret that should change the way you view your body.
I’ve been preaching for years that there isn’t just one successful way to shed fat. While different techniques have their perceived (and scientifically supported) benefits, the real secret is trial and error. You have to find out what works best for your life, your schedule, and your preferences. Some people like eating 6 meals per day, others prefer 3. BOTH are effective at helping you lose weight. Whether you eat higher protein or fat, try fasting or carb cycling, or sneak in a cheat day every week, there are endless ways to skin the dietary cat. As long as you find a proven method—and not one based on hearsay and pseudoscience—there’s no need to fight over the best way to lose weight. The only argument is finding effective ways to do it safely and efficiently.
That’s the reason why tools like MyPlate are so successful at helping people transform their bodies and improve their overall health. Rather than preach one style of living or forcing people to eat a limited number of foods, MyPlate offers something more valuable: Awareness and education. You need to know how much you eat and what you eat in order to hold yourself accountable and make the small changes that create big results.
After all, it’s been shown that Americans overestimate how much they exercise and underestimate how much they eat. We are our own worst enemies, and yet we oftentimes blame outside forces: The restaurant industry, the government, or our peers.
Losing weight is a time consuming process. It takes effort and focus. But it does not have to be difficult or painful. I’ve seen thousands of people transform their bodies with diet changes that made day-to-day living easier and better. I’ve experienced my own transformation, and helped many others uncover theirs. Each person used different exercises, ate different foods, and had different schedules. But all of them took a personalized approach, worked hard, and stayed motivated.
My suggestion is simple: Don’t worry about the numbers. The truth is, every diet has room for flexibility. You can eat dessert, eat at night, and consume carbs. It’s more about how you moderate this process and find a plan that keeps you in line, and protects you from the real enemy: Your mind.
We think dieting is hard and losing fat is impossible. We convince ourselves that we can’t make change, so we make excuses. Next time you find yourself frustrated, wipe the slate clean and ask yourself one simple question: What do you want to achieve? Write it down, and then search as hard as you can to find what will work for your lifestyle and preferences. The fastest way to fat loss—or any healthy living goal—depends on cracking the code of convenience and sustainability. Focus on what works best for you. Once that happens, you’ll find that the hardest part of changing your habits isn’t the food or the exercise, but wondering why you ever did anything differently.
In Summary of Fat Loss Science
The science of fat loss can be extremely complicated. (Heck, after four years of college courses…I can attest to that.) But the truth of the matter is that fat loss really doesn’t have to be a big mystery.
While I or other fat loss experts can give all kinds of fat loss exercises, diets, techniques, and tips for losing fat, the bottom line is applying a healthy fat loss approach, based on the fundamental idea of burning more calories than you are consuming, that works…for YOU. That is the true science to fat loss.
Rapid Fat Loss – Avoiding the Disappointment of Not Getting Results
The purpose for wanting to achieve rapid fat loss is something I mentioned in a previous post. Since the dawn of the “fat loss era,” women have been in pursuit of the best quick fat loss diet, searching for “fast weight loss supplements”, and on a quest to learn all the rapid fat loss tips and techniques known to man. (Accredited online colleges provide options for learning more about health and nutrition. The more we learn, the more we can find out how to get the pounds off fast.)
All of this because of some pending engagement just a few days away. Or, simply just because we want it all and we want it now.
Hey, I understand. I’m a woman too! Many times, like you I want results right away and because of that I catch myself in that same mindset…on the hunt for a rapid fat loss plan and even mission to discover any fast fat loss secrets that may exist.
But then I remember my training and the science behind how the body works in association to fat loss…and I’m brought right back to reality. And that reality is that for the most part, there is no such thing as “rapid fat loss”…at least not in the terms of losing 20 pounds of fat in one week or even dropping 4 dress sizes in a month.
The Truth to Rapid Fat Loss
And while it may be possible to lose 10lbs of fat in 10 days, this is where the concept of extreme fat loss comes into play and the efforts required to do so can be considered brutal. (This route I can assure you, from my own experience, is no easy task.)
So having said that, we get back to the fact that there really is no such thing as rapid fat loss…at least not in the terms you may be thinking.
However, there are techniques to fat loss for women that work much more effectively than others to burn fat quickly. Understanding these techniques will help you avoid that disappointment of unrealistic expectations of what “rapid fat loss” means. And knowing the fundamental rules of fat loss in general and applying the proper fat loss techniques will help you lose unwanted fat as fast as possible.
Rapid Fat Loss Calculator – In Layman’s Term
To begin, let’s start with how the body works.
Think of you body as a machine. Like most machines, it needs energy to run. For your body, that energy comes in the form of food.
Now, consume too much energy and that extra is stored away for later use in the form of fat. Don’t consume enough energy, and your engine will give out and simply not run.
Let’s look at it like this. Your body is like an engine to a car and the energy you use in the course of a day is equivalent to one tank of gas. That one tank equals 1500 calories. If you consume more than those 1500 calories to fill the tank, then the excess is stored in a reserve tank. We’ll call that “fat.” If you consume less than 1500 calories, then the car switches over to the reserve tank to use the extra that was stored, IE; burning fat.
So that is the analogy. Now, let’s talk numbers.
It takes the burning of 3500 calories to equal one pound of fat. If you require the use of 1500 calories during the course of the day and only consumed 1200 calories in food intake, there is a 300 calorie difference in what you need verses the energy you’ve taken in. That 300 calorie excess that is necessary is being taken from fat.
That’s a good thing. But remember, it takes 3500 to equal a 1 pound fat loss. So what does that mean…You’re right!!! It will require about 11 to 12 days of that same scenario to lose one pound of fat.
“There goes your rapid fat loss formula right there.”
So let’s go a little more extreme, let’s say there is a difference of 500 calories between what is needed and what is consumed. What happens then? Yes, you have it. That scenario requires 5 days to lose one pound of fat.
So having seen this, can you now see what you’ll have to do daily to lose fat? What is required on a continual basis to achieve your fat loss goals?
As a result of this, isn’t it easy to see that realistically, 1…maybe 2 pounds per week of fat loss per week are a reasonable expectation of fat loss. So set your goals based on your expected fat loss each week.
The next thing to do to avoid disappointment and get the most from your rapid fat loss plan is to…well, plan. By that I mean to not only to schedule workouts, a diet to follow and so forth, but I’m also referring to giving yourself a plan for the whole process.
If for example you have a wedding to attend 6 months from now that you want to look absolutely hot for and it will take you losing 20lbs of fat to do it…then make a plan. How much time do you have? How many weeks will it take to lose those 20lbs based on a daily caloric deficit of how many calories?
You won’t want to wait until 2 weeks before the wedding and then say, “Okay, now I need to lose 20lbs.” That only brings a great deal of pressure and usually miserable results
Last, but certainly not least…trust the formula. The bottom line is that fat loss is simply calories in verses calories out, unless there is a medical condition involved which is usually NOT the case.
As long as you are eating right, meaning healthy nutrition, and exercising with moderate intensity, (you can read my review of a fat loss program for women that I have tried personally), fat burning happens when a daily deficit of calories is created. It may not necessary be considered rapid fat loss, based on what most women consider as rapid, but it is fat loss none-the-less. Although, the more effort and discipline put into losing fat, the better your ability to achieve quick fat loss will be.
So while you may not see a loss of 1 pound every day, I can assure you that as long as the deficit is being created, fat loss is happening. And the only impact to the rate at which you lose fat occurs is dependent on the size of the deficit that you experience on a daily basis over the course of time.
And there you have it. Success and not disappointment will come when you keep in mind this information in your attempts to achieve rapid fat loss.