59 ways to lose fat, part 2
Here is the rest of the tips you need to lose fat this summer....after Christmas that is!!
SUPPLEMENTATION
Invest in a fat-burner. Consult your doctor before trying a fat-burner if you have any pre-existing medical conditions such as asthma or high blood pressure, as fat-burners can exacerbate those conditions.
Caffeinate. Drinking coffee before cardio will cause you to burn more fat. Subjects who consumed 300 mg of caffeine two hours before exercising on a stationary bike for 30 minutes were not only able to work out at a higher intensity (more total calories burned) but they also used a much greater percentage of bodyfat for fuel.
Aminos work, too. Researchers found that subjects who ingested about 3 grams of an amino acid mixture before one hour of moderate-intensity exercise on a stationary bike burned the same amount of total calories but more fat than those taking a placebo drink.
The Transporter. Carnitine, which helps transport fats to where they can be burned in the mitochondria of muscle and other cells, can help you burn more fat. One study showed that three weeks of carnitine supplementation increased carnitine levels in muscle and enhanced fat usage during exercise. Another study showed that just 10 days of carnitine supplementation (3 grams per day) increased the amount of fat burned. Fat for fuel faster. Hydroxycitrate (HCA) appears to enhance fat loss, according to researchers. Subjects taking HCA were able to work out longer and harder, and the amount of calories they burned from fat during the hour of exercise increased. Try taking 250-1,000 mg once or twice a day.
Take CLA. Conjugated linoleic acid has come into vogue in bodybuilding circles as a fat-burner. Several studies in humans have shown modest effects on fat loss. Try 3 grams per day.
MOTIVATION
Discipline. Tired of how you look? Then understand you're the only one who can change it. Resolve to do it and do it. Create a plan and carry it out, budgeting time for the gym, food prep and rest for the week.
But be flexible. While you should be rigid about your workout times and food intake, don't lock yourself into lofty goals such as, I will lose 10 pounds in my first two weeks. You're setting yourself up for a fall. Instead, aim to shed up to 2 pounds per week after weeks 4-5. Anything earlier or greater than that should be the fat-free icing on your cake!
Be a fitness nerd. Watch and read everything you can get your hands on (such as Muscle & Fitness) to learn more about the body, exercise and nutrition. The more you know, the better off you'll be in the gym.
Join a league or run a race. Many people lack the drive to keep to a regular routine. Giving yourself a reason to get into shape (or stay that way) is a great way to stay on course with your goals. Signing up for a 10K or joining a league in your favorite sport is often motivation enough not to miss your next gym session.
Cheat. To avoid going insane with anger over what you can or can't eat, allow yourself 1-2 cheat meals per week, depending on how dedicated you can be. Small indulgences make dieting more tolerable, keeping you on track longer.
Stay the course. The watchword for taking off that extra layer of bodyfat is consistency. Stick with it, even if the first week or two are tough, by the third week, you'll start to form a habit.
Be goal-oriented. To succeed, keep track of your goals. Make them attainable, and write them down to increase your chances of success. Set small goals, such as dropping 5 pounds or losing 2 inches off your waist, that are measurable and attainable. Once you hit those goals, set new ones to keep yourself motivated.
Picture this. Get motivated by hanging up a picture of yourself today next to one from a magazine of what you want to look like. Dream big, but be realistic: You can have a far-improved physique in a month, but more dramatic changes take more time.
Chart progress. Weigh yourself naked just once per week, at the same time of day, preferably on the same scale to ensure accuracy.
Sources:
muscleandfitness.com
SUPPLEMENTATION
Invest in a fat-burner. Consult your doctor before trying a fat-burner if you have any pre-existing medical conditions such as asthma or high blood pressure, as fat-burners can exacerbate those conditions.
 |
Have a tea party. Green tea, in beverage or capsule form, is a reliable fat-burning aid and is generally safe for most people. |
Caffeinate. Drinking coffee before cardio will cause you to burn more fat. Subjects who consumed 300 mg of caffeine two hours before exercising on a stationary bike for 30 minutes were not only able to work out at a higher intensity (more total calories burned) but they also used a much greater percentage of bodyfat for fuel.
Aminos work, too. Researchers found that subjects who ingested about 3 grams of an amino acid mixture before one hour of moderate-intensity exercise on a stationary bike burned the same amount of total calories but more fat than those taking a placebo drink.
The Transporter. Carnitine, which helps transport fats to where they can be burned in the mitochondria of muscle and other cells, can help you burn more fat. One study showed that three weeks of carnitine supplementation increased carnitine levels in muscle and enhanced fat usage during exercise. Another study showed that just 10 days of carnitine supplementation (3 grams per day) increased the amount of fat burned. Fat for fuel faster. Hydroxycitrate (HCA) appears to enhance fat loss, according to researchers. Subjects taking HCA were able to work out longer and harder, and the amount of calories they burned from fat during the hour of exercise increased. Try taking 250-1,000 mg once or twice a day.
Take CLA. Conjugated linoleic acid has come into vogue in bodybuilding circles as a fat-burner. Several studies in humans have shown modest effects on fat loss. Try 3 grams per day.
MOTIVATION
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Recruit a partner. Weight training with the right partner can help push and motivate you beyond what you'd achieve on your own. He or she can also be a positive and healthy source of competition, if that's a characteristic that helps drive you in accomplishing specific goals. |
Discipline. Tired of how you look? Then understand you're the only one who can change it. Resolve to do it and do it. Create a plan and carry it out, budgeting time for the gym, food prep and rest for the week.
But be flexible. While you should be rigid about your workout times and food intake, don't lock yourself into lofty goals such as, I will lose 10 pounds in my first two weeks. You're setting yourself up for a fall. Instead, aim to shed up to 2 pounds per week after weeks 4-5. Anything earlier or greater than that should be the fat-free icing on your cake!
Be a fitness nerd. Watch and read everything you can get your hands on (such as Muscle & Fitness) to learn more about the body, exercise and nutrition. The more you know, the better off you'll be in the gym.
Join a league or run a race. Many people lack the drive to keep to a regular routine. Giving yourself a reason to get into shape (or stay that way) is a great way to stay on course with your goals. Signing up for a 10K or joining a league in your favorite sport is often motivation enough not to miss your next gym session.
Cheat. To avoid going insane with anger over what you can or can't eat, allow yourself 1-2 cheat meals per week, depending on how dedicated you can be. Small indulgences make dieting more tolerable, keeping you on track longer.
Stay the course. The watchword for taking off that extra layer of bodyfat is consistency. Stick with it, even if the first week or two are tough, by the third week, you'll start to form a habit.
Be goal-oriented. To succeed, keep track of your goals. Make them attainable, and write them down to increase your chances of success. Set small goals, such as dropping 5 pounds or losing 2 inches off your waist, that are measurable and attainable. Once you hit those goals, set new ones to keep yourself motivated.
Picture this. Get motivated by hanging up a picture of yourself today next to one from a magazine of what you want to look like. Dream big, but be realistic: You can have a far-improved physique in a month, but more dramatic changes take more time.
Chart progress. Weigh yourself naked just once per week, at the same time of day, preferably on the same scale to ensure accuracy.
Sources:
muscleandfitness.com
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