You Can Burn Fat By Making Just A Few Lifestyle Changes

For anyone wanting to burn fat they need to be aware of the reasons why they are adding body fat and their body type.

There are a variety of ways to actually burn fat but depending on your body type the results can be different from person to person. For example a great way for anyone to beginning burning fat is to change their diet. But just because the technique in how you do that works for you doesn’t mean the same method may work for someone else.

For this reason it many be a good idea to see a qualified nutritionist before you begin any program. However there are some basic things that may be advantageous for everyone.

For example there are three simple ways to change a diet that will typically help anyone burn fat and consequently lose some weight. First, one can take in fewer calories than they expend.

This probably means you should cut down on your caloric intake and while increasing physical activity. However if you are already exercising a lot then perhaps it is mainly just a diet change that is necessary.

The next thing you can do is to reduce the sodium in your diet. Some salt is okay but most processed foods have too much salt in them. Then if we add more salt to that food it just becomes excessive. So monitor and cut back on salt and that will be helpful in eliminating fat.

Third is to actually reduce the fat intake itself. Obviously there are foods that are higher in fat then others. Eliminate or cut back greatly on those from your diet and it will make a difference.

An easy way to get started if you’re a soda or fruit juice drinker is to replace them with drinking water. If you do not currently drink much water this may be a difficult step to take but it will certainly make a difference. One replaced twelve ounce glass can be the difference of 50 to 150 calories.

As for burning fat by exercising everyone should be getting in at least 30 minutes of cardiovascular exercise per day. This means exercises that increase the heart rate. To start it can be as simple as a quick walking pace.

It will speed up the entire process if you add some strength training, or any type of weight resistance, to this and begin replacing fat with muscle. A good plan is to get in 30 to 45 minutes of body movement per day for at least 5 days per week and three 30 minute strength training sessions per week.

One more great way to burn fat is to eat 5 to 6 times during the day but eat less food at each sitting. Eating a good breakfast is essential. This gets the furnace burning so to speak. Just remember to reduce salt and fat from those meals.

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4 Common But Useless Fat Burning Exercises

Here is an interesting article written by fitness author Jon Benson. Please read it and leave your comments.

Enjoy and Happy New Year!

You may be wasting your time in the gym or at home if you are trying to shape your body or get rid of bodyfat.

Most people are. That is when it comes to exercise for getting rid of bellyfat and getting into better shape.

I was in the gym today (nothing new… ; ) and I saw all 4 of these exercises being performed by various gym members (again… nothing new.)

And they are useless for 99% of the people on the planet.

Here they are…

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USELESS EXERCISE 1: Walking Dumbbell Lunges

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Okay ladies, this one is for you… although I see guys do this exercise as well.

This is where you take a pair of dumbbells and kneel with one leg, then the other, and so-on, walking around the gym as you go.

The idea behind this exercise is to work the butt, and to some extent the thighs… but it’s a joke. It’s something invented by trainers who should know better.

If you want to build and tone your butt, exercise one leg at a time. Lunges are a great exercise for this, but save your energy. Do them on a Smith Machine or with a barbell. Work one leg at a time, too. Do not alternate legs. This just wears you out aerobically before it has a chance to get to your glutes.

Here’s how I perform lunges:  On a Smith Machine, with pretty heavy weights… one leg at a time. I will do 2-3 sets, or do them in my 7 Minute Body-style workout fashion. I will finish one leg (and one butt cheek) before moving to the other leg.

Why? Again, to focus on the muscle more intensely and to avoid turning a leg/butt workout into a cardio session.

Jon Benson covers exactly how to work the butt area for the best results in 7 Minute Body and 7 Minute Muscle, found right here:

click.here —– >  http://www.7minutemuscle.com/go/demsid

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USELESS EXERCISE 2:  The Sit-up

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I’m shocked that people still think sit-ups done the old-fashioned way actually work the abs. Even worse, most people have been fooled into believing this actually helps get rid of bellyfat.

Nonsense. Bellyfat is burned off when you have a good nutrition plan and through general exercise, not using exercises for the abs. Ab exercises are fine, but guess what?

I never train my abs more than 3-5 minutes. Today my ab workout took 3 minutes and 12 seconds to complete. And my abs are sore!

But without the nutrition plan, forget it… I’d never SEE my abs at all. I’d just have a nice wall of muscle with a bunch of flab covering it up.

The best nutrition plan for abs is The Every Other Day Dietplan, found here:

click.here —– >  http://www.everyotherdaydiet.com/go/demsid

The best exercises to do for the actual ab muscles are hanging leg raises, done slowly, crunches (if you do them right)… and that’s really all you need.

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USELESS EXERCISE 3:  The Bench Press

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I’m going to get a lot of flack from the guys out there who love to bench, but I’m here to tell you that this exercise for bodyshaping is all but worthless.

Why? Because most people are not built right body-wise to bench press on a flat bench with a barbell. I am not, that’s for sure.

Bench presses work if you have short arms, a relatively short torso, and your shoulders are genetically strong.

Protect your shoulders and really work your chest by doing incline dumbbell presses with your palms facing OUT, not in toward your head. This protects the rotator cuff, a part of the shoulder that is often injured using barbell bench presses.

Combine this with a good cable fly or press movement and you’re set. Again, you only need about 7-14 minutes of chest work tops to get the job done.

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USELESS EXERCISE 4:  Most Cardio Exercises

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Yep… saved the best for last.

Here’s a fact:  Most cardio (bike, treadmill, glider, whatever) is a waste to time… UNLESS you do it at the right time with the right nutrition plan.

The calories you burn from cardio will be easily negated simply by eating a bagel! Hardly effective for getting rid of bodyfat. Weight training and/or resistance training at home or with your body weight, as covered in 7 Minute Muscle, is your best bet for exercise that burns-off mega-calories and keeps on burning long after the exercise session is over.

Here’s how to use traditional cardio wisely:

1. Do it first thing in the morning on an empty stomach;
2. Keep your heart rate down to 75% of your max (220 minus your age x .75 will give you this number, at least approximately);
3. “Burst” for 2-3 minutes in your session up to 85-90% of your max heart rate.
4. OR, do cardio right after weight or resistance training when your heart rate is already elevated and your blood sugar is lower. Your body burns blood sugar first during exercise.

Cardio for most people only needs to be performed 3-4 times a week for 20 minutes. The only time I break this rule is when I want to get my bodyfat below 10%. Then I will do more, but only using the rules above.

Hope this saves you a ton of time with your workouts.

Enjoy your holidays!

P.S.  You can get both books, The Every Other Day Dietplan and 7 Minute Body, for a big-time discount by going here and watching this presentation:

click.here —– >  http://www.everyotherdaydiet.com/go/demsid/video