Article # 210. Fat Loss—Weight Loss

Fat Loss—Weight Loss

You build muscle, you lose fat. You build muscle, you gain strength, energy, resistance, enthusiasm, creativity, ability, longevity, esteem - you hit the jack pot.

Most diets don't work for long term fat loss. They're concerned with reducing weight rather than burning excess body fat. They strip off vital muscle, the body's major fat burning component. When you remain at a particular body fat level for a long period of time, your body recognizes that as your fat set point. Substantial time (patience, discipline and fortitude) is required to lower your fat set point as you seek complete and permanent changes.

The body tissue you have today, good or bad, was built almost entirely from the foods you have eaten over the past 6 months. Make a commitment today to renew your body composition.

Watch calories, watch carbohydrates. Avoid excessive fats (high calories) and carbohydrates. The big bonus here is that after a few weeks, your tastes and habits will simply change. Fats, sugar and salt become less interesting. For an intense fat burning regime, try the following tricks.

• With pad and pencil, simply list everything eaten.

• Cut fat and salt intake radically.

• Consider training in the morning - this raises the metabolic rate throughout the day. This means more fat burning and more energy.

• Make sure you get adequate fibre each and every day.

• Drink 2 litres of H2O during the day and 2 litres rest of the day.

• Don't scrutinize. Permanent changes take time. Test and record your body fat level every two months. If you use a scale, weigh only once a week. After an initial drop in weight, plan to lose 1/2 to 1 pound per week steadily - a realistic goal.

• Have your larger meals early in the day, making dinner the lowest calorie meal.

• After reaching your goal, be prepared to continue your diet in order to establish a new fat set point.

• Remember, protein is king. To assure consistent intake for muscle adaption and weight control add egg whites along with your meal and during the intervals.

• Always and forever, plan a disciplined low calorie day following any unusually high calorie days. Enjoy an extended workout and the subsequent high blood sugar pump.