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Fat Free Foods Kill Fat Loss
Take a stroll down your average supermarket aisles, and you will literally be bombarded with food marketing messages extolling the virtues of fake, processed food. There is so much hype out there in regards to food, it is no wonder half of America is fat and unhealthy.
If you want to lose weight and finally get your health in order, then this article will give you some valuable information.
The food industry and medical fields decided in the late 1980s that fat was bad for us and was causing us to be unhealthy. They were partially right. We know now that only bad fats, like Trans fats are bad for us and that natural fat found in nuts and seeds and grass fed meat, is actually good for us.
When the food industry began developing fat free food, they added sugar instead to give it flavor. So, fat free usually means high sugar. Take a look at cereals, ice cream and yogurt. These foods are often labeled as being low fat. They are also usually very high in sugar.
Just because there is no fat does not make it good for you. Often the calorie content will be the same. In fact, sometimes fat is needlessly taken out just so it can be called low fat. Ever seen low fat guacamole? Avocados are a great source of healthy fat and fiber.
If you eat primarily natural fats, you can often eat a pretty high fat diet and do really well. It is a high sugar diet that makes us unhealthy.
So the next time you are in the store, stay away from the low fat foods. In fact stick to the outside of the store where all the healthy food is located. Load up on nuts and seeds, avocados, whole eggs, wild caught fish and grass fed beef. Don’t be afraid of fat. Fat can actually be your friend as long as it is the right kind.
How To Lose Fat
There is so much misconception out there in regards to the best way to lose fat and get back into shape. The diet books, the workout magazines and the TV talk shows all have different opinions on how to lose weight.
Let me be the first to tell you that there are no magic bullets that will help you lose weight. It will take hard work and commitment. The good news is that with a little of both, you can quickly and easily get back into great shape and get your body back.
You must first give up on the quick fix mentality. There is no quick fix. Losing fat is actually a pretty simple process. It is however, not easy. It takes relearning what you know, and for many people this is difficult.
Decide to commit to a weight loss program. This is the first step and the hardest for many people. Commit for a month. If you can get through a month, you should be good for several months assuming you are making progress.
Don’t let anything get in your way. Give up all, and I mean all excuses. Finding time to exercise will be a big challenge for many people. Get over it. Find the time. Stop watching TV. Get up earlier or stay up later.
You also have to cleanup your diet. Stop making excuses for the fact you have a family that likes junk food, or you have to go on business lunches or what ever. You are an adult and you have to take responsibility for your action. Just do it.
Those two tips are worth gold. They are petty common sense but so many people just gloss over them. Commit to taking action and starting an exercise program and cleaning your diet will get you on the fast track to health and fitness.
Sticking To A Diet
A lot of people have trouble sticking to a diet. I prefer not to call them diets; it is really more productive to refer to the way you eat as your nutrition plan or eating habits. That is really what it is, it is a habit. Habits are what you do unconsciously for the most part.
When people decide that they are going to lose weight, often they go on some sort of hard to follow restrictive diet. Usually they fail within a week or so. Why? Diets are hard to follow. They are restrictive and deprive you.
An eating plan is just what you do when you eat. You eat foods that are good for you and nutritious. They support you. Eating them will make you lean, in time.
Often what happens is that when someone fails on their diet or falls off, they end up really falling off. They have a few chips at a party and decide to just go all out since they already failed by having the chips. Or they have a slice of pizza and then decide to have 5 slices. Not the best way to look at things.
When you get a flat tire, what do you do? You change it and get back on the road. You don’t slash your other tires and give yourself four flat tires! You should do the same when you slip a little on your eating plan. That’s what you do, you slip. Accept it and then get right back on. Don’t worry about it. Get over it!
Just because you had some pizza or ice cream or what ever it is, it is not going to destroy your fat loss efforts. What will destroy it, is you continually falling off you plan and not getting back on track. That is how you gained the weight in the first place.
Nutrition is not rocket science. You already know what is good for you and what is not. No, anything out of a bag or box is not good for you.
Make a sound nutrition plan, and stick to it. Don’t do anything crazy or extreme. Follow your plan. If you slip a little, move on.
Make your next meal part of your plan. Focus on getting better at each meal. Avoid situations in which poor quality food will be served, but know that sometimes you won’t be able to. Get over it. If you can stay with your plan 90% of the time, eventually you will get where you want to be, with a lean and toned body.
Remember, it did not take you a few weeks to gain all that weight, and you won’t lose it in a few weeks either. Be patient, stay with your plan.
How To Lose 5 Pounds In A Week
If you need to lose five pounds in a hurry, then using these two simple diet changes will get you there no problem.
Become friends with water
For the next week, drink nothing but water. Most people do not drink enough water and are borderline dehydrated all the time. Doing this will do a few things:
1. It will keep you from taking in any calories in your drinks. This is a major source of calories for most people and they are empty calories to boot. One soda a day for a week is about 1000 calories if it is a regular soda. What about diet soda? You don’t really think it is good for you do you?
2. Drinking more water will help flush out much of the water you are retaining. Yes, most of us are retaining water because we don’t drink enough.
The only thing you should do is drink water. You may also drink plain coffee or tea, one or two cups a day is fine. No other calories free drinks are allowed. If you need those five pounds gone, then do this.
Eating this way will do a number of things
The next thing you are going to do is clean up your diet a bit. You will do this by avoiding all processed foods and eating nothing but natural fruits and vegetables with a bit of protein.
I am not going to get into specific grams and calories for you to eat. Keep it simple. Eat lots of fruits and vegetables and have a bit of lean meat with dinner.
1. Your fiber content will go way up. Most people are not eating near enough fiber. It keeps you full, it keeps you regular and it is full of nutrients. You will find that you are not eating as much.
2. You calories will go way down. The beauty of fruits and vegetables is that they are volume foods, meaning you can eat a lot without taking in a bunch of calories. Eat four apples and you have taken in only about 200 calories compared to a cup of cereal. Which do you think will keep you satisfied longer?
Lose 5 Pounds Bonus Tip
Try and get 30 minutes of exercise everyday. If you already workout, great. Keep it up. If not, try and do some brisk walking, enough to break a good sweat. You only have a week so there is no time to get detailed in exercise. Brisk walking should get the job done.
There you go, a few fast tips to help you lose five pounds, or maybe even more, in the next week.
Abs 6 Pack Workout Debunked
Is it possible to get six pack abs in just a few minutes a day? Probably not. Here are a few myths about your abs that can save you a lot of frustration in the future.
Abs gizmos do not burn fat
Despite what you may think, all of those late night infomercials that say you can burn your stomach fat away by using their new gizmo is false. Just by using one of these things alone will do next to nothing to get you closer to getting six pack abs.
Most of these items actually do very little to even stimulate the abdominal muscles. But, having strong muscles alone is not the answer if they are still covered under a layer of fat.
You cannot spot reduce
This is one myth that will not seem to go away. Your body will lose fat all over your body, not just in one place. Your body will not burn fat from your stomach, leaving the rest of you soft and flabby. Not going to happen.
Running and jogging to lose fat
I am not sure why people consider running to be such a good form of cardio exercise. It just is not true. How many people do you know that run everyday that are still fat? Sure you may lose a few pounds at first, but it will slow down or even stop within a few weeks.
Because your body will quickly adapt to the imposed demands. You can’t just keep running a few miles at the same speed and expect your body to change.
Here is a great way to look at this. Think about all the people you know that have run a marathon. That is usually about 12 weeks of training; the miles getting longer every week.
How many of them have made a huge, dramatic body transformation?
How many have quit because of injury?
There are a ton of fat runners out there. If it was such a good form of cardio exercise, you would not see that.
Ok, there you go, a few abs myths dispelled. Think about what you are doing before you start a weight loss routine. Do your research. Chances are you are following conventional wisdom and not proven fat loss techniques.
Is Cardio Good For Weight Loss?
If you are looking to lose fat and get healthy, then read on for some insight into many of the most common myths surrounding cardio.
Do you fall for any of these myths?
Cardio is the best way to lose fat
I don’t know why so many people when they want to lose fat and get back in shape start out by doing a ton of cardio. This is actually one of the worst things to do. Basically all you end up doing is burning a few calories along with your muscle. You end up frustrated and no closer to your goals.
Cardio does work your muscles to some degree, but usually not intensely enough to get much of a benefit. The problem with traditional cardio, you know hop on a bike and pedal away or jog on a treadmill, is that it is too low intensity for any real change.
Your body is great at adapting to the imposed demands placed on it. This why you see so many fat runners.
Doing long slow cardio does very little to challenge your body into losing fat. Usually this type of cardio injures you faster than it will get you in shape.
Exercise machines versus cardio outside
They mimic natural movements but they are not real.
When you hop on a treadmill, the machine does all the work of pushing off. This does little to stimulate your hamstrings, an area in which most people are very weak and injury prone.
Elliptical machines lock you into a very unnatural form of movement. Doing anything for too long in a single plane of movement usually results in injury.
Cardio burns a ton of calories
This is a half truth. Cardio does burn calories while you are doing it, this is true. So running for thirty minutes may burn 300 calories. Great. But that is it. Nothing takes place after the workout. So people base their workouts on how many calories they burn during the workout.
One huge drawback to traditional cardio is that nothing happens after the workout. High intensity interval training continues to burn calories after the workout is done, up to 24 hours later! Talk about missing out!
The bottom line is that normal long slow boring cardio is not the answer you may think it is for burning fat and losing weight.
Here are a few more truths about cardio:
- It is boring
- It usually leads to injury
- You will give up due to lack of results
Those are truths. If you want to lose weight, traditional cardio is probably not the answer.
How To Lose Weight
If you are looking to lose some weight, read on for some great tips on how to do it.
Start a workout program
Ok, this may sound like a no brainer, but you would be surprised at how many people want to lose weight by not working out. This can be done for sure, but most people have it all wrong. They want a quick fix with minimal work and get massive results.
It isn’t going to work like that!
Exercise will help burn calories and strengthen your muscles. This will boost your metabolism and make it easier for you to lose weight. Exercise can be as simple as brisk walking a few days a week. You will however, need to start a weight resistance routine to get the best results.
If you are a beginner, I suggest working with a trainer for a few sessions. A trainer can evaluate you and give you a program to use. You can check in every few weeks to ensure you are on track.
Quit eating crappy food
The funny thing about nutrition is that most of us know what is good for us and what is not. This does not stop us though from eating the same old bad for you foods, day in and day out.
Is there really anyone that does not think that eating lots of fruits and vegetables is good for you? Do you really think that those 100 calories packs are a good snack option?
Don’t let the marketing hype fool you
If all you did was eat fruits, vegetables and some lean meat, you would get skinny in a hurry. The problem is we are all addicted to salt, sugar and fat. It is in everything and it is keeping us fat.
Stop looking for a quick fix. If you want to lose weight and keep it off, you need to have a long term strategy. Don’t worry about losing 10 pounds this week for a party. Think about how you want to look and feel in a few months.
You must be willing to pay the price
There are no free lunches as the saying goes. If you want to lose fat and get back in shape, you must commit to a sound exercise program as well as a nutrition program.
You must realize that it will take time and effort to reach your goals. Don’t think for a minute that you can just go to the gym a few times and see instant results.
Losing weight is a simple process, but it can be very hard if you do not have a weight loss plan and are not committed to that plan.
Hopefully these tips will get you on the right track for losing weight.
What Not To Do To Lose Weight
Like most people, you want to get off to a good start and lose some weight and get back into your skinny clothes. Great! Here are some things you should NOT do to make the process easier.
Don’t starve yourself
Many people just think that by eating less, they will lose weight. While this is somewhat true, there is a better way. Instead of eating less of what you already eat, make the food you eat better quality. This means more fruit and vegetables and ditching the processed carbs and fat.
Eating more fruit and vegetables will increase not only your fiber intake but also you overall nutrient intake. You also will be eating fewer calories but probably getting a lot more nutrients than you normally would.
Don’t drink your calories
A typical person that drinks regular sodas and juices can take in several hundred empty calories a day. Instead of regular soda, drink diet if you must or better yet, cut out soda all together. Drink more water instead and unsweetened teas.
Juices are a major calorie source. Eat real fruit instead. You’ll get the nutrients with the fiber. A glass of orange juice can be several hundred calories and probably has lots of sugar in it as well.
Fancy coffee drinks? Forget them too. Stick to regular coffee and lose a whole bunch of empty calories.
Don’t eat fake food
Try and eat food that is real, nothing out of a bag or box. Focus on food that is natural and found in nature. The more processed a food is, the worse it is for you. Fruits, vegetables, nuts and lean meats are the best choices. Do you really think that the frozen diet food is good for you? Look at the sodium content!
The fact is, real food is higher in nutrients and will fill you up better than fake food. Yes it may require some more preparation, but it is worth it in the long run.
The fact is, you can’t keep doing what you are currently doing, and that does not work. Doing it this way does work if you give it a try.
Hopefully these tips will help you get on track to meeting your weight loss goals. Keep it simple and the weight just falls off.
A Fast Weight Loss Workout
You may be someone that wants to lose weight. Good for you. One problem though is that most people are clueless as to the best way to workout. Most do what seems like the easiest and get on a treadmill and jog for awhile.
While it may be a good start, you need to challenge your muscles a bit. Here is a fast workout you can do anywhere, no gym required.
This workout is fast and does not require you to have any equipment. It is a bodyweight exercise routine that you can do in less than 30 minutes. The best part about it is that by doing it in a circuit, you get not only a weight workout but a cardio workout too. That’s efficient!
Do a quick warm up, a brisk walk or jog in place.
Then do the following exercises in a circuit fashion. That means do each exercise for the number of reps shown, then go right to the next exercise. Rest as little as possible between the exercises with the goal being to have no rest. After you are done each circuit, rest a minute and then do two more circuits for three total circuits.
Jumping Jacks – 20 reps
Squats – 20 reps
Push ups or kneeling pushups – 10 reps
Hip raise – 15 reps
Lunge – 10 reps each leg
Plank – 30 seconds
Talk about a fast but challenging workout. Combine this with a good solid nutrition plan and you will start to see the weight drop pretty quickly.
12 Minute Fitness Revolution