Lose Body Fat Weight – Fast and Safely
If you follow the simple directions below to lose body fat weight, you will drastically increase your chances to live a long healthy life.
In today’s world with the Internet, TV and desk jobs, both men and women have a growing problem with packing on extra pounds. There’s no denying it, having extra body fat can be very dangerous. Especially having fat around the organs (visceral fat) can cause numerous health problems.
If you have belly fat, you are at a much higher risk for high blood pressure (hypertension), some cancer types, diabetes, insulin resistance, stroke and heart disease.
Both men and women tend to store more fat around their midsections with age, however this type of fat is not permanent and can be lost. We get fat mostly when we eat junk or don’t eat the right types of foods consistently and because we are not physically active. Also, as we get older, our metabolisms slow down and women can experience weight gain with the onset of menopause…Ahhh, the joys of getting older! But it’s good to know that these side effects of aging can be reversed.
Lose Body Fat Weight
How can we reverse this creeping fat and lose body fat weight? Well, it’s simple, diet and exercise. Maybe that’s not the answer that you wanted to hear, but it’s true. You can pretend that there’s an easy way, but really there’s not. Trying to take other shortcuts will only lead you right back to this same place. So it’s better that we face the facts now and get moving so we can burn away those fat cells sooner, rather than later.
Diet and exercise don’t have to be dreadful, boring or complicated. It just takes a small about of commitment to lose body fat weight.
The first thing to do is to know the facts and bust the myths of dieting.
One often mistaken myth is ‘spot reducing’. This is the idea of targeting one area to lose body fat weight. For example, if you want to get rid of your love handles, some people think that there are specific diets or pills that they can take to get rid of love handles. This is totally false.
Your body has specific places where it chooses to store fat; maybe around your waist, butt, chest, thighs. It mostly depends on your genetic make-up and if you’re a man or woman. Your body will store fat among these places equally. The same thing happens when you go on a diet to lose body fat weight. The diet will reduce fat equally among these fat storage areas. Therefore, if I lose my love handles, I will lose my chest fat at the same time, equally.
Should I Cut Calories
Many people think that they should cut calories to lose body fat weight. After all, you lose weight by burning more calories than you consume, right? Yes, you will lose weight, but maybe the wrong kind of weight. You may actually be losing your muscle and gaining more fat. That my friend, would be a huge FAIL!
Here’s the interesting thing that most people don’t realize. If you eat less calories than your subsistence level (the amount of calories that your body likes and needs to maintain tissue and organ function), your body automatically goes into a starvation mode. In this starvation mode, your body reacts by storing more of the food you eat as fat and burning off muscle tissue as energy first (before burning off your stored body fat).
So in actuality, starving yourself or cutting back your calories can have a negative effect on your body in terms of reducing fat while maintaining your hard-earned lean muscle.
Don’t get me wrong, there are times when cutting back on calories is needed. If you are extremely overweight or eating way more calories than your subsistence level, then it can be a good thing to reduce your calories.
How many calories should I eat
The amount of calories you should eat depends on your age, size, and activity level.
Generally, men require more calories than women. Young people require more calories than older people and active people require more calories than inactive people.
Your recommended calorie amount will be different than mine. The best thing to do is to find a calorie counter online. Once you enter your age, height, weight, activity level, etc. it will calculate your recommended daily caloric intake. Take this number and multiply it by .95 (95%). You should make up a diet to consume this amount of calories a day in order to safely lose body fat weight while maintaining your muscle.
How To Lose Body Fat Fast by Building Muscle
Have you ever heard the saying “Two hands are better than one.”?
Well, to lose body fat weight fast, this concept also applies. Diet is only one part of the fat loss equation. To really put a fire under those fat cells, start a simple exercise program.
Did you know that muscle burns up to 3 times the amount of calories as compared with fat? Therefore by incorporating exercise into your routine, you are actually losing body fat 3 times as fast!
Now remember, your exercise routine doesn’t need to be very complex. It’s actually better to start out slow and simple at first in order to build momentum. Many people make the mistake of trying to do too much at the beginning and end up burning themselves out in 1 or 2 weeks.
If you are a beginner to strength training, start out with something simple like body-weight resistance exercises. If you have experience with strength training, you can start off with weight machines or free weights if you like. However, even intermediate or advanced levels should start back into a weight training program slowly in order to avoid injury and burnout.
A Simple Workout for Beginners
The following exercises are best for beginners to start out with. They work the largest muscle groups of your body (legs, back, chest) while burning the most calories. Once you can achieve the goals set below, you can begin to use weights for that particular exercise. You should do the following exercise routine every 3 days. It’s important to have the two days rest in between so that your muscles can recover and get stronger.
Exercises To Lose Body Fat
Conditioning – Do 30 minutes of cardio at least every 3 days. This includes walking, swimming, eliptical machine, stepper, or bike.
Squats – This exercise is for your legs, butt, and hips. Stand with feet shoulder-width apart. Slowly squat down until your thighs are parallel to the floor and your knee is at a 90 degree angle. Focus on form and count to 3 on the way down and up. Once you can work your way up to performing 100 squats correctly without rest, then you can start adding weight to your squats.
Push-ups – This exercise is for your chest and arms. Your hands should be shoulder-width apart. Your feet should be together and your body should form a straight line from your head to your feet. Your back should be straight and your butt should not stick up in the air. If needed, beginners can start on their knees. Once you can work your way up to performing 25 correct push-ups, you can begin using chest machines or free weights.
Pull-ups – These are probably the best overall exercise for the back (if you’re able to do them). However, don’t feel bad if you can’t do even one. I could only do 3 for a long time until I started doing them on a regular basis. You will need some stable pull-up bar or pipe. You can also buy a pull up bar that easily inserts in a door jam if needed. Start with hands slightly wider than shoulder-width. You can choose to have your hands facing towards or away from yourself. Pull yourself up so that your nose or chin come up to bar level. Then lower yourself down till your arms are stretched out and bring yourself back up to the bar. All beginners should start with a chair under them to help until they can do pull-ups on their own. Once you can correctly do 15 pull-ups, you can begin to work on one-armed Rocky Balboa pull-ups!
Again, don’t feel bad if you can’t do any pull-ups. Some people can do them, some people have a hard time with them and really need to practice until they see results. If you find out that regular pull-ups just aren’t for you, don’t worry. We have an exercise that you can do instead of regular pull-ups that will still give you a great back workout.
Pull-up Alternative #1: Isometric Pull-up – pull yourself up or jump up to a pull-up position with your nose or chin level to the bar. Hold the pose there as long as you can. Fight the urge to lower back down. Eventually you will fall lower and lower, but resist all the way to the bottom. Note: you should wear a watch and time yourself from the time you jump up to start the hold till you lower all the way down. Try to increase your hold time week after week until you’re able to do pull-ups with a chair and eventually pull-ups on your own.
Pull-up Alternative #2: Drop Pull-up – With the chair underneath you, pull yourself up to the pull-up position. Step off the chair and slowly lower yourself down. Try to count to 5 on your way down. Do as many of these negatives as you can until failure. Continue to do drop pull-ups and isometric pull-ups until you are eventually able to do regular pull-ups.
After you have accomplished the your beginner weight training goals, it would be worth your while to join a local gym and have a trainer set-up a workout program for you until you are comfortable working out on your own with machines and free weights.
Within just 2 weeks of dieting and starting your beginner’s weight training program, you will quickly begin to lose body fat weight and feel your muscles begin to get denser and stronger.
I hope you’ve enjoyed this article titled: ” Lose Body Fat Weight – Fast and Safely “. Please leave comments below with any questions you have and to help motivate others.
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