Tips To Help You Lose Excess Fat

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Please consider this free-reprint article written by:

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Article Title: Tips To Help You Lose Excess Fat

Author: Ellis

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Believe it or not, losing a little or a lot of fat involves

pretty much the same concept - consistent dieting coupled with

cardiovascular exercise and weight training. This is how the

professionals do it, and it works. If you are overweight, you

may be hesitant to start a weight training program, but the

benefits far outweigh any reservations you may have.

Weight training enhances your fat loss by increasing your

muscle mass and more muscle means more calories burned (faster

metabolism). It also it gives your skin a more tone, tight

appearance, lowers your blood pressure, strengthens your bones,

improves your agility, increases your flexibility, strengthens

your immune system and gives you more energy and a brighter

outlook on life. If you have a high level of body fat, or you

have never been able to successfully lose fat, you should

consider trying a complete, well-rounded program that not only

focuses on dieting, but also includes adequate cardiovascular

activity and weight training.

If you are already very muscular, and you just want lose a

little body fat, then a fat loss program that includes regular

cardiovascular activity and weight training is perfect for you.

The best way to get ripped and maintain as much muscle as you

can is to diet slowly.

The truth is, when you are on a low calorie diet, your body

prefers to use muscle tissue for fuel rather than excess body

fat. So, the slower you lose weight, the more likely you are

losing fat and not muscle. Ideally, you should aim to lose no

more than 1lb - 1.5 lbs per week that's it. If you are obese,

then you should try to lose no more than 1% of your bodyweight

per week. Any more than that and you are sacrificing muscle.

Women do tend to lose fat at a slower rate than men, but don't

let this discourage you. Women simply store fat more

efficiently than men because it is needed during and after

pregnancy. As your body fat levels drop, you will notice that

the fat loss comes off in reverse of how it was put on. So, the

most recent fat gains will come off first, while the old fat

that has been there for a while will take the longest to lose.

The most difficult fat to lose usually centers around the

waist, belly and lower back areas for men, and the upper thigh

and buttocks, area for women. The fat in these areas are the

most difficult to totally get rid of. This type of fat is

difficult to lose because the low blood flow in these areas

hinders the fat mobilization. So, if the fat can't be moved

into the bloodstream to be used as fuel, those love handles

will never go away.

That's why thermogenic supplements help to improve fat loss -

they increase circulation into these hard to reach areas and

mobilize the stubborn fat.

Remember that you cannot spot reduce!

What I mean by this is that you can't pick and choose the areas

that you would like to lose the fat and do exercises that work

those areas expecting the fat to just magically disappear in

those areas. Your body does not work that way. The only way to

decrease the amount of fat in certain key areas is by lowering

your total body fat levels.

As you lose fat, it will come off all over your body, not just

in specific areas. If you follow a complete diet and weight

training program for at least 12 weeks, you will begin to see

dramatic changes occurring with your body, and I'm not just

talking about the obvious physical changes, I'm also talking

about the psychological and physiological changes.

You can expect lower body fat (of course), increased muscle

mass, increased metabolism, increased sense of well-being, more

energy, lower bad cholesterol level, increased good cholesterol

level, decreased risk of heart disease, deeper more restful

sleep and most important, increased self-confidence.

To be successful, your fat loss program should include the

following:

* A calorie restrictive diet, which requires you to eat no less

than 12x and no more than 15x your LEAN bodyweight in calories.

* Regular cardiovascular activity for at least 30-45 minutes

3-4 times per week. Some recommend a moderate pace while other

recommend a vigorous pace -- it doesn't really matter as long

as you are exercising.

* Weight training.

* Supplementing your diet with vitamins, minerals and amino

acids. Vitamin C, L-glutamine, and a good multi vitamin are the

bare essentials.

* Adequate dietary fat, including high amounts of Essential

Fatty Acids (Omega-6 and Omega-3).

* Regularly monitor your progress. If you don't track your

progress you won't know if your diet program is working!

Looking in the mirror or just relying on the scale is NOT

adequate. Here's a great composition tracking software that I

highly recommend http://www.comptracker.com

It will let you know exactly if what you are doing is working.

* Finally, make sure that the program you decide on is

compatible with your lifestyle and schedule.

You can have the greatest program in the world, but if you

cannot implement it then it is worthless. There are thousands

of fat loss diets and workouts that will work, but the hard

part is finding one that works for you and the specifics of

your diet and schedule restraints.

About The Author: Fitness Consultant Ellis has helped

thousands of individuals lose fat and build more muscle. To

read more about his fat loss recommendations please check out

his site at http://www.fatlosstips.com

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