Thinking about losing body fat and not knowing how to start? Here is a simple plan that shows exactly how to lose body fat and gain muscle in the upper and lower body. 5 Easy Tips to Guaranteed Weight Loss!
 

Loose Body Fat, Not Muscle Fat

Most people desiring to lose “weight” do not recognize the difference between muscle weight and fat weight. Muscle weight is described as lean weight, thereby containing no fat. Fat weight is comprised of all fat. Fat weights more than muscle. Fat weight is what caused high blood pressure, heart disease, diabetes type2 and many other life threatening problems. When losing weight think of losing fat weight vs. losing muscle weight.

 

How does someone lose fat weight and maintain lean muscle weight?

No magic pill, personal trainer, expensive gyms, hours of working out, loss of energy, many dollars spent on supplements needed. Just follow these simple time proven results and you will be on the road to a much healthier and attractive body. Your mental attitude about yourself will begin to change with your new body. You will develop a positive mental attitude towards yourself and others within your center of influence.
 

Let’s get started.

The first thing to do is to start a training and diet journal, if you don’t have one, just use a tablet. Keep track of your food intake and how much exercise you do daily. Keep a copy of your goals (short and long range) at hand. Try taping them on your refrigerator or bedroom mirror. Short range goals would be what you could expect within the next 30-60 days and long range goals would be the end result of your body makeover. Every 30-60 days write yourself new short range goals.

Have you heard of Principles of Synergism?

There are five components which will ultimately give you the best results:

1. An overall bodybuilding (strength training) routine to develop muscle mass. Keep in mind women that muscle mass does not mean you will become muscular. It refers to developing muscle tone.

2. A fat-burning diet to speed up your metabolism. This refers to a lean diet consisting of high protein and low carbohydrates.

3. Intense training to strengthen and develop the abdominal.

4. Aerobics to further heighten fat loss by burning off excess calories. Aerobics refers to walking, cardio all types, riding a bike, hiking, swimming and etc. Try 30 minutes three times a day.

5. Thermogenic supplement (fat-burning & energy boost) plus a carbohydrate blocker (blocks out carbs from entering your blood stream) supplement that when taken properly will help rid your body of excess stored fat and give you an extra boost of energy throughout the day.

In addition to cardio/aerobics training you also need to do strength training to develop lean muscle mass and strength. If you are not a member of a gym and desire to exercise at home, you can easily apply a strength training program at home. When you increase muscle mass, your metabolic rate increases, which means you will burn more fat! The rule of thumb is, lift weight to build muscle, and then use diet, aerobics and fat-burners to take off the fat. The more muscle you build, the more fat you’ll lose.

 

Speed up your metabolism.

How? Diet! Research shows that eating small frequent meals speed the metabolic rate better than eating large infrequent meals. Keep portions small and nutrition high. Portions should be about the size of the palm of your hand.

Breakfast is the most important meal of your day. This is where you will focus on eating carbs IE: Oatmeal, Cream of Wheat, Grits and etc. Carb loading is important for your breakfast meal because this will give you energy throughout the day. Having a small snack between breakfast and lunch, then again between lunch and dinner will help assist in keeping your energy level and metabolism up. Lunch and dinner would consist of a high protein diet consisting of baked chicken, pork, fish, lean beef, or turkey. Your carbs should come from mixed vegi’s, rice, baked or sweet potato (half of one). Dinner would be the same as lunch but you can incorporate a small salad. Very important to drink lots of water, not diet sodas, sweet tea, fruit juices, milk, beer or anything alcoholic. Water only! Water will assist in flushing out your digestive system plus keep your skin soft.

 

Want a tighter waist?

In addition to the above, add crunches (affects your upper abs) and knee raises (affects your lower abs) doing three sets. No need to count, when you feel a white hot burn stop. Stretch after each set to prevent muscle tightening later in your day.

The most important thing to remember is not trying to get off the fat in a very short time. You didn’t put it on overnight, so don’t think it will come off overnight. Losing 3-5 pounds a month is a very safe and healthy goal.