Tag fat loss

Cellulite has a very bad reputation and a lot of nicknames to go with it. “Lumpy”, “bumpy”, “dimply”, “cottage cheese”, “orange rinds”, etc. are all terms used to describe the appearance of skin that has cellulite beneath it. The anti-cellulite industry is a multimillion dollar industry because women are desperate to get rid of their bumpy-lumpy dimples.

There are miracle creams, laser treatments, and books on dealing with cellulite, special diets, massage therapy and many other ways that purportedly treat cellulite effectively.

Most of these methods are ineffective, do not have any lasting effects and are just a drain on the wallet and emotions. Disappointment and regret often follow when women put their faith in these scams and poor products.

In this article, we’ll examine if anti-cellulite diets work. These apply to pills, and special diets formulated for women specifically addressing the cellulite issue. Before we go any further, the answer is neither a yes nor a no. It lies somewhere in between.

Anti-Cellulite Diets – No Different Than an Anti-Fat Diet

The first point to note about cellulite is this – it is fat. Cellulite is nothing more than fat pushing up against your skin. These fat pockets push up against the connective tissues beneath your thin skin and that causes the dimpled and bumpy appearance. Men do not normally have cellulite because their skin is thicker and more porous. The tissues beneath their skin are also connected differently.

Since cellulite is nothing more than fat, exercise and a healthy diet will get rid of cellulite easily and very effectively. It may be argued that slim women show signs of cellulite too. This is a fallacy. Many slim women have a high body fat percentage and low lean muscle mass. They are what are known as “skinny fat” in the fitness industry.

A woman who does her cardio and resistance training aimed at the thighs, legs and buttocks will have toned muscles in those areas. Once that happens they have lower chances of gaining fat in those areas. Less fat means less cellulite. It’s that simple.

The Best Anti-Cellulite Diet is Exercise and a Healthy Diet to Follow

So if all you need is a healthy diet and exercise to get rid of cellulite, why are there pills and special fad diets on the market?

Simple. To get your money. Women spend more than 12 million a year on treating cellulite. That is not chump change and many companies want in on the action. Nevertheless, the solution is very simple and straightforward.

Anti-Cellulite Diets are No Different Than a Fat Loss Diet

Avoid sugary and sweet foods, carbs that have a high GI, caffeine, sodas and other foods that will pile on the pounds. Most women usually know what those foods are but still indulge anyway.

If you wish to get rid of your cellulite, you will have to make these sacrifices. Limit the consumption of these foods to once a week.

It would be a good idea to limit your salt intake too. Sodium causes water retention and makes you feel bloated.

Consume flaxseed and kelp regularly. Collagen keeps your skin firm and taut. Flaxseed promotes collagen growth and 2 tablespoons flaxseed oil a day is sufficient. Kelp makes your body burn about 10 percent more fat. You may buy dried kelp and cook it or just purchase kelp supplements from a health store.

Include Plenty of Water in Your Anti-Cellulite Diet

It goes without saying that you need to drink 8 to 10 glasses of water a day for a glowing complexion, healthy skin and to flush out toxins. One ounce or 30ml for every 2 pounds of body weight is a good goal to set for your water consumption.

Basically, this is all you need for an anti-cellulite diet. Keep it healthy and clean. Natural foods and not processed foods. Get some moderate exercise daily and you’ll be well prepared to keep cellulite at bay while feeling happy and healthy at the same time.

Burning fat can be slow and tiring process. It’s easy to lose motivation and just give in and give up. Below you’ll learn 9 ways to stay on track and keep yourself motivated to stay the course till you reach your desired weight loss goals.

Burn Fat Tip #1. Don’t weigh yourself daily

This is a very common mistake that people make. They weigh themselves daily and some even weight themselves a couple of times a day. Your weight fluctuates on a daily basis for a variety of natural reasons such as water retention to the foods you eat.

If you weigh yourself daily and do not see any change on the scale, you’ll just de-motivate yourself and feel depressed. Only weigh yourself once a week on the same day, same time, every week.

Burn Fat Tip #2. Cut your calories gradually

This is very important. If you cut your calories drastically too soon, your body will go into starvation mode. When this happens, your body will hold on to its fat stores desperately and you may hit a weight loss plateau real fast.

Burn Fat Tip #3. Include resistance training in your program

Many people mistakenly believe that cardio is the only way to lose weight but this is untrue. Cardio and resistance training go hand in hand. By combining the two, you will shed the fat fast and furiously. Weight training increases muscle mass and the more muscle you have, the more calories you will burn.

When you are on a caloric deficit, your body may burn its muscles instead of the fat stores. By working out with weights, your body will realize that it needs the muscle and so starts burning its fat stores and that’s what you want.

Burn Fat Tip #4. Consume different amounts of calories on different days

Do not eat the same amount of calories daily. For example, if you consume 1900 calories on Monday, then you may wish to consume 1500 on Tuesday and 2100 on Wednesday. When you keep your body guessing and never let it adapt to a habit you’ll be keeping it on alert and burning fat.

Burn Fat Tip #5. Minimize your carb intake

Cut down your carbs to the minimum that is required daily. Avoid processed carbs that have a high GI. Consume starchy carbs that digest slowly but limit those to the minimum too.

Burn Fat Tip #6. Make HIIT training part of your regimen

HIIT stands for high intensity interval training. This is very high intensity training with very short breaks between sets and reps. For example, sprinting for 1 minute followed by a 30 second walk and back to a 1 minute sprint.

HIIT training will leave you gasping and panting. It will create an oxygen deficit. That means you will be on fat burning mode for 8 to 12 hours after your workout

Burn Fat Tip #7. Eat more fats

To lose fat, you must eat fat. It sounds contradictory but holds true. Eat healthy fats such as natural nut butters, egg yolks, fish oil, etc. When you eat healthy fats, your body will realize that it can do away with its fat stores since it is getting a healthy amount of fats daily. Your body will burn fat more readily.

These are the 7 key ways to burn and lose more fat. By incorporating these methods into your weight loss program, you will reap the rewards for the long run and will see weekly progress in reaching your weight loss goals.

All is going as planned, then suddenly here comes the dreaded weight loss plateau that so many people experience and have no idea why it happens; or how to break through it.

This is one of the main reasons why people just stop trying and give up on their weight loss journey. It can feel horrible when you see no change on the scale despite eating right and working out like crazy.

People are motivated when they see positive results and changes. The moment the results stagnate and there is no change, they assume the worst and feel that their efforts are in vain. They think that the work they’re doing is not paying off and it’s their fate to be fat. This is not true of course.

Why Does a Weight Loss Plateau Occur?

The first point we must note is the difference between weight loss and fat loss. You can lose fat but not see a weight change. Most people don’t know this and it takes a while to wrap your mind around this fact. After all, how could you lose fat but not weight?

Simple. You must have gained lean muscle because of your exercises. So, the new muscle weight will offset the actual fat loss weight. You body’s lean muscle mass has increased and that’s a good thing.

That’s When a Weight Loss Plateau is Not a Plateau at All

Another point is that your body could be retaining water. Your body’s water weight fluctuates daily which is equal to one pound per pint (500ml.) so keep that into consideration.

The best way will be to track your progress with body composition tests over a period of time. You want to focus on fat loss. Weight loss is just secondary. Changing your body’s composition is what really matters.

Another very common problem is that people over-estimate their training and under-estimate their eating. It’s really tough to train hard but it is so easy to eat. So, in their mind, they assume that a hard 45 minute workout may have burned over a 1000 calories, but eating 2 slices of pizza in 15 minutes will add up to about 300 calories.

This of course is totally wrong!

A 45 minute workout may burn about 300 to 400 calories. 2 slices of pizza may contain above 600 calories. Now you see how easy it is to negate a workout with poor diet choices. So, when people slip up on their diets and then later on see no changes on the scale, they wonder why all the hard work is not paying off. It’s not a weight loss plateau but self-sabotage.

Adjust Your Numbers to Avoid a Weight Loss Plateau

Another common mistake is not changing the numbers. When you first start losing weight, you are heavier and your “required calorie consumption” for fat loss is very high. Weights are built onto your body in the form of fat.

However, as you lose weight and become smaller, your daily calorie requirement will drop. You will need to recalculate your daily calorie requirements based on your current weight. Eating the same amount as before will just not cut it unless you intensify your workout routines.

Another Weight Loss Plateau Reason: Adaptive Thermo-genesis

Basically what that means is your body’s metabolism drops due to caloric restrictions. This could be caused by a fasting or starvation diet and could be heredity as well.

Trying to cut too many calories too fast is the most common reason for this happening. Aim to cut no more than 500 calories from your daily caloric requirement and gradually back it down as needed. This will help you maintain your metabolic rate.

If you have been doing that and still experience a plateau, then it could be that your body type is that of an endomorph. A way to get around this is to take a 3 day break from the diet you’re on and eat what you want to within reason.

You may gain a pound of two, but your metabolism can see a boost from this. You’ll break through your weight loss plateau and then you can carry on with the caloric deficit, get back to burning fat and moving towards your goals.

Now you know what a weight loss plateau is and a few of the best ways to avoid it; and overcome it if it does occur. You can break through this plateau if you hit it but you can’t give up because giving up is the way to certain failure.

The Pros and Cons of the Atkins Diet

The Atkins diet is one of the most popular diets and thousands of people have reported benefits by going on the Atkins diet. Even famous celebrities have come out and vouched for its effectiveness.

The Atkins diet is indeed effective because it uses nutrition principles that are very sound.

The Atkins diet also known as the ‘fry up’ diet strictly limits the amount of carbohydrates consumed to the bare minimum. This is the key principle behind the Atkins diet. It aims to make the body convert the stored body fat to energy instead of using glucose as a source of energy. This is known as ketosis.

What You Can Eat on the Atkins Diet Plan

Food will be restricted but you will be able to eat foods that other diets will never recommend. You will be allowed to eat oily and fatty foods but will not be allowed to consume carbs or foods which contain sugar. You are forbidden from eating foods like white bread, pasta, cakes, etc.

You are allowed to eat any kind of meat, fish and shellfish. It does not matter if the meat is fatty. In fact, eating fats are encouraged in the Atkins diet. Most vegetables are allowed on the Atkins diet except the starchy types of vegetables such as potatoes, peas and corn.

You may eat butter but margarine is not allowed. It is recommended that you consume fish oils or omega 3 supplements. In fact, you may eat cheese, creams, sauces, condiments and spices as long as they are low in carbohydrates and do not contain sugar.

The Atkins Diet Plan Totally Rules Out Sugar

There are no restrictions on beverages either. However, as mentioned earlier, your beverages should not contain sugar. Even natural sugars like honey are not allowed on the Atkins diet. Artificial sweeteners are fine but controversial in regards to the health and safety of them. Try stevia leaf instead.

All these requirements make the Atkins diet very effective. Just cutting out the high GI foods itself is a very effective measure. The body will not experience insulin spikes and blood sugar levels will be constant. This will make fat loss easier and it will be more difficult to gain fat.

Sugar is detrimental to any weight loss program if it exceeds the daily requirement. Many people drink their calories from sodas, sweetened fruit juice, etc. The Atkins diet puts an end to unnecessary calorie consumption from sweetened drinks.

That’s the Biggest Problem of the Atkins Diet

The problem with the Atkins diet is that it restricts the unrestricted carbs for life. Any diet that uses restrictions will not be effective for the long run.

There may be occasions when you feel like having a plate of pasta or a pizza. However, if you are doing the Atkins diet, you will not be able to eat these kinds of foods.

This may be inconvenient and in some cases, the self-denial may cause you to binge on junk food. Cravings may reach a point that you just have to satisfy them and when you do, you will likely go overboard.

The best way to lose weight will be to adopt a healthy diet that does not have extreme restrictions. Eat sensibly and have a  good exercise program in place. If you are maintaining a calorie deficit daily then having a pizza every now and then can’t hurt. Life is meant to be enjoyed and having a meal that you crave occasionally shouldn’t be a sin.

22 Rules for Fat Loss

This article will be real short and simple to read. If you apply the rules stated below, you will be dropping the fat real fast.

1. Aim for a 500 calorie deficit daily. This equates to a 1 lb. of weight loss per week.

2. Adopt a diet high in proteins and fats but limit the carbs. Avoid high GI carb foods.

3. Consume slow digesting carbs. These are considered as low GI foods and they will keep your blood sugar levels constant.

4. Drink 2 glasses of icy cold water daily. This will boost your metabolic rate due to an increase in norepinephrine.

5. Drink about 3 to 4 cups of tea without sugar daily. It can be green tea, black tea or oolong tea.

6. Eat eggs as a form of protein. It’s an excellent source. Studies have shown that people who consume eggs have less hunger cravings and lose more weight.

7. Consume fish oil supplements. They are rich in omega-3 essential fatty acids. They aid with fat loss.

8. Drink a glass of raw milk a day if you can obtain it. It is rich in fat, calcium and protein. Only drink raw milk.

9. Eat an apple a day. They are rich in anti-oxidants and have many health benefits. A compound in apples known as apple polyphenols has been shown to increase muscular strength, boost endurance and promote fat loss. This is definitely a must have in your diet.

10. Eat a handful of nuts daily. Almonds, macadamia nuts, Brazil nuts, etc. They are rich in fat and have many health benefits.

11. Drink at least 7 to 8 glasses of water daily. Your body needs water and oxygen to metabolize the fat. Not being properly hydrated will mean that your fat loss progress is hindered.

12. Include whey protein in your diet. If your budget allows it, get a tub of whey protein from your health store and make a protein shake for yourself before bed daily. It will help with muscle recovery and growth.

13. Skip the artificial sweeteners. There is a lot of debate about whether they are safe or not. What really matters is that artificial sweeteners tend to affect the brain’s ability to regulate calorie intake. That means you feel hungry more often, experience cravings and end up consuming more calories.

14. Consume CLA supplements. They have been proven to aid fat loss.

15. Have an exercise program that combines both cardio and weight training. This will ensure that you will burn the most fat in the shortest possible time.

16. Do your cardio first thing in the morning on an empty stomach. Your body will burn its fat stores directly.

17. Lift heavier weights every now and then Excess post-exercise oxygen consumption will lead to an elevated metabolic rate that lasts for hours. That means you keep burning calories long after you have finished working out.

18. Motivate yourself daily with photos or quotes or even body transformation videos. It is easy to get de-motivated along the way.

19. Weigh yourself only once a week and NOT daily. This will track your progress and keep you focused.

20. Get your body composition measured. Sometimes your weight on the scale may not change but that does not mean you have not lost fat. Your fat loss may have been offset with lean muscle gain. The only way to be sure will be to do a body composition test.

21. Keep up to date with the latest in health, fitness and weight loss by subscribing to the free My Fitness Nut Newsletter at http://MyFitnessNut.com.

22. Never give up on yourself. If other people can do it, so can you. It will be so worth your effort.

These are the 22 rules to fat loss. Of course, there are many more but if you just follow these 22, you will be way ahead of the pack, see results quickly and your dream of a toned body will become a reality for you.

Having six pack abs is the dream of many a guy…

Alas, the ability to take off the shirt and wow the girls is a fantasy is a dream come true.

Every year millions of dollars are spent on eBooks, paperbacks, gym memberships, weird ab contraptions sold on the late night infomercials, etc. The goal is the elusive six pack abs that so many want but so few achieve.

What You Need To Do For Six Pack Abs

The answer is simple. You need to watch what you eat, work out often and maintain a calorie deficit. It is that simple! So why do so many people fail?

Execution is the answer my friend, execution. The difficulty is executing the simple concepts stated above. It requires immense determination, dedication, patience and the ability to sacrifice small pleasures in life for the greater goal.

The first and most important step is to get your nutrition under control. Your diet needs to be clean and wholesome. This is so difficult to achieve that most guys never get past this step.

For Six Pack Abs Gaining Control over Your Diet is Top Priority

It’s not easy to give up the habit of eating whatever you desire and maintain an ever watchful eye over every morsel you place in your mouth. People with six packs watch their diets with an eagle eye and they do it religiously. No exceptions and no slip ups. Your diet is everything.

So, you will need to do the research and find out what are the foods you should avoid. The sodas, chocolates, pizzas, fried chicken wings, etc. Even reading this may be painful but it is a sacrifice that you must make. All is not lost. You may consume all these foods once a week on your cheat day.

The strange thing is that many people slowly develop an aversion to most of this unhealthy food once they start eating clean.

For Six Pack Abs Gaining Control over Your Exercise Routine is Second Priority

The next part of your plan will be to get your workouts right. You should be exercising no less than 4 times a week. 5 would be great. You’ll need to alternate between cardio workouts and resistance training or do a workout routine that is a combination of both; think kettlebells.

Your workouts must be intense and leave you panting and sweating profusely. Even your resistance training must have very short rest periods to create an oxygen deficit. This will cause an afterburn effect where your body burns calories for hours after your workout.

You will want to include compound movements such as pull-ups, deadlifts, squats, bench presses, renegade rows and other compound lifts. Working out with kettlebells is an excellent way to lose weight. Your core will be engaged and it will be a hard yet rewarding workout.

Cardio sessions need to be high intensity too. A 20 minute hardcore session will beat a slow 60 minute jog any day. Keep thinking intensity, intensity and more intensity.

It will be painful. You may feel like giving up. The whole six pack goal may not seem worth the effort. If you feel like this, then you know you are doing things right. Just pick yourself up and keep going.

Watch videos on YouTube and the ones found here at http://MyFitnessNut.com to motivate yourself. The six pack abs you want is already there and it’s waiting for you to develop and shoe them off. You just need to go through the hard yards to attain it. Rest assured if you keep on keeping on, you will get there.