Quickest ways to Lose Body Fat
1) Strength Training and Muscle Building - if you're looking for the best way to lose fat, this is it. Hands down. Strength training and weight lifting will improve your cardiovascular fitness, build lean muscle which results in improved body composition, strengthen your joints, ligaments, and bones, and it enhances your naturally ability to burn fat. Adding just one pound of lean muscle to your body results in your body burning an extra 50 calories each day. Put on 5 or even 10 pounds of lean muscle mass, you will be burning an extra 250 to 500 calories each day, and that doesn't even involving doing anything.
Although by building muscle, you may find that your weight is not changing, or changing very little on the scale, do not get discouraged. While there's no such non-sense as converting fat in to muscle, the fact that you are putting on a little muscle means that you may not notice too much change on the weight scale. However, your body composition will have improved with higher lean mass and lower body fat mass.
2) Proper Diet and Nutrition - You cannot burn fat alone with strength training. Combine your strength training with a healthy diet, and you are well on your way to quick fat loss. You should breakup your main meals, and eat more frequently with smaller meals - aim for 5 to 6 meals each day, which means eating every 2 to 3 hours. The meals do not all have to be "proper" meals. You should aim to have at least 3 main meals, and make up the other 2 to 3 meals with healthy snacks in between. For example, a meal replacement shake works well as an inbetween meal.
Aim for a balanced diet - I personally like the 40-40-20 diet, which means you get 40% of your calories from proteins, 40% from carbohydrates, and 20% from good fats. For proteins, you should eat lean meats - white meat such as fish, chicken, and turkey are preferable. You should eat plenty of vegetables and fruits, and get your fat calories from healthy fats such as nuts, olive oil, and fish oil. As always, you should drink 8 to 10 glasses of water each day.
3) Cardio Training - cardiovascular exercises are great for increasing your physical activity, increasing energy expenditure, improving your cardio fitness, and for burning body fat. This of course, also has to do with what type of cario training you perform, and at what intensity levels. You can take your sweet time and gently stroll on a treadmill for 2 hours a day, and that wouldn't do you much - at least not for burning fat. You need to follow an intense, relatively brief cardio sessions for best fat burning results. One of my favorite cardio workouts is the Max-OT cardio developed by AST, and my favorite cardio exercise by far is the rowing machine. This is one peice of cardio equipment that works your entire body - nothing else beats it.
4) Other things to consider - here are some more points to consider for the quickest ways to lose fat:
- avoid eating before your sleep
- limit your sugar intake, and favor foods that have a low glycemic index (GI)
- prepare your own foods, and avoid highly processed foods
- reduce and limit the amount of junk food you consume
- always keep a good record of your fat loss progress, how do you know if you're progressing or not, if you do not keep track?
Finally, remind yourself again that what you are after is fat loss, and if you can get the above points one to three right, you will be able to achieve good fat loss results. Set yourself up on the right track from the start, learn the real method behind true fat loss, and keep the fat loss permanent.
>> Learn how to burn fat and keep it off. Click here for Tom's Burn the Fat program.
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