Here are 5 easy helpful tips to reduce your body fat quickly.

The first thing you have to do is plan out your meals and eat frequently.

Keep your metabolism high. This will help you to burn more calories.

You should eat small meals every 2-3 hours, splitted up into 5-7 meals a day.

Calorie needs will change depending on your individual situation.

Every meal should include a source of lean protein and a source of high fiber.

Muscle tissue needs protein for maintenance and growth.

Drinking water seems simple enough, but most of the people forget about it. You have to drink more water!

To reshape your body and lose body fat quickly, the amount of water you drink every day is very important.

You may see al 10-20 % decrease in muscle contractions when your body is dehydrated.

To find out how much water you have to drink each day, multiply your weight (in pounds) by 0.6.

You should include intence endurance training to reduce your body fat quickly.

Only resistance traning can build muscle mass you need.

Muscle tissue helps your body to function like a furnace and burn more caloriers all day long.

The more mucle you have, the more fat you will burn.

Include cardiovascular exercise in your program to reduce body fat quickly.

People who are trying to reduce fat quickly think that cutting calories should be enough.

The process of reducing calories does not work because the body responds with a survival mode.

If you cut to many calories your body’s survival mode will slow down your metabolism in order to conserve energy.

To keep your body from going into a starvation mode, you should perform cardiovascular exercise to reduce calories rather than cutting them too much from food.

Cut your calories slightly and perform cardio exercise to keep your metabolism high.

Reduce your body fat quickly by following these five simple tips.

Your diet and exercise plan should also include other factors which are not listed in this article.

For the best results you should plan everything out carefully.

To learn much more about fatburn and weightloss CLICK HERE!.

It is not easy to figure out which diet is correct.

To get started on your quick fat loss diet read the following 5 simple tips.

The frist thing that you have to look at is caloric intake.

How many calories do you consume at one day?

You can get formulas almost anywhere with a small research that you can use to find out how many calories you supposed to have per day.

Lower your caloric intake by only 15-20%.

Cutting calories radically should not be a part of your quick fat loss diet.

Correct nutritional requirements are a necessity when you follow a quick fat loss diet.

Protein, carbohydrates and fats have to be eaten each day in certain amounts.

45% Carbohydrates, 35% Protein and 20% Fat have to be eaten every day, spread out all through the day.

Space out your meals each day.

You need to eat more often on a quick fat loss diet than just the three square meals that you are probably used to.

Eating 5-7 smaller meals every 2-3 hours is what you have to aim for each day.

You will have a lot of negative effects on your body through a quick fat loss diet if you eat only 1-3 times.

Drink more water, simple and plain.

If you want to reshape your body and lose weight, you have to realize that the intake of water plays an important role in achieving these goals.

You will become dehydrated if you do not drink enough water.

Decreased physical performance is just one of the adverse effects of dehydration.

Increasing exercise is probably the most important step in the diet of your quick fat loss.

It is essential that you start exercising as soon as possible if you have not exercised already.

When you are trying to lose weight, you can not only reduce your calorie intake and do nothing else to achieve your goals.

If you have more lean muscle mass, your body burns fat faster.

Lean muscle mass is built through exercise.

A quick fat loss diet requires both cardio exercise and weight training.

Choosing a diet plan suitable for a rapid fat loss incorporates many factors.

A quick fat loss diet includes all the factors mentioned as some of the main keys to achieving your goals.

A quick fat loss diet incorporates all the factors, but there are many more factors you have to think about too.

To learn much more about fatburn and weightloss CLICK HERE!.

The first time I tried to lose my gut I was 26 years old, and the old metabolism had slowed down a tad. Well, I simply increased my level of exercise, cut back on the sweets and fatty foods, added water and high fiber to my daily diet, and voila, my abs were back.

A few years later, and a few rungs higher up the corporate ladder, I noticed I had once again added too much fat to my body, and I desired to lose my gut. And I did not want any playing around. I wanted quick, noticeable results. I thought back to the time when I had rediscovered my six-pack(the one on my stomach, not the one in the fridge) in my twenties. So guess what? I simply increased my level of exercise, cut back on the sweets and fatty foods, and added water and high fiber to my daily diet. And again I dropped the weight, felt better and was much healthier. But would I have to lose my gut over and over again?

You and I do not want yo-yo weight gain and loss. You want to lose your gut and I wanted to lose my gut for the same reasons. We were unhappy with our fat gut. Plain and simple. Whether it be for health or personal appearance issues or both, there has to be a sense on constancy in our health and looks, and the good news is that you do not have to struggle again.

At times in my life when I wanted to change, I found people who were the way I wanted to be and did what they did. And I found that I became what or how I wanted to become. Simply copying successful people who have done all the researching and studying is the most intelligent way to go. I lost my gut years ago, and you can too. Get started today with some free tips if you want to “LOSE MY GUT!”

Tip #1
Wash Away The Fat

Water can help wash away your over forty weight gain. Make sure you are getting at least four twelve to sixteen ounce glasses of water every day. This means water, not tea or other beverages which contain water. Water is a cleanser for your body, and has even been known to cause alzheimer’s symptoms to vanish when added to senior citizens’ diets. Also, you can not drink a soda if you are drinking water, so there is a two-fold benefit.

Tip #2
Take A Walk

Take an evening stroll after dinner, and walk off that over forty weight gain. Let your food digest, then take a 15 – 20 minute walk. Aside from keeping you off of the couch and getting you active, this aids in the digestive process, and you will find you sleep more soundly.

Tip #3
Eat More Often

Your body will burn off fat and calories more efficiently if you spread your daily food intake over four or five small meals. Your over forty weight gain is due in part to a slower metabolism, and your digestive system handles small amounts of food better. So remember, eat less, more frequently.

These three tips will help you reduce your over forty weight gain, but they are just the start. CLICK HERE to get some more free tips if you are serious about improving your health and appearance, and you will be able to kiss your over forty weight gain goodbye.

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Exercise Recovery – What Works Best?
Yuri Elkaim, BPHE, CK, RHN
www.myFitterU.com

The human body operates most efficiently when it is in balance, or has achieved a state known as homeostasis. As such, optimal recovery means that all body systems have returned to the state they were in before exercise (homeostasis). However, for most avid exercisers, recovery is a limiting factor. The better you can recover, the sooner and better you can train. The process of recovery (regeneration) gets less attention than it should. Every person should have a systematic plan that includes recovery activities on a daily, weekly, monthly, and yearly basis. The following are simple tools that you can implement to help your body recover better between exercise bouts.

Cool-down

After exhaustive exercise, don’t stop and rest immediately. You can speed up the removal of lactic acid from your muscles by continuing to exercise at a low intensity for 10-20 minutes. Cooling down can help reduce the feeling of stiffness that often occurs after a workout and is especially important if your next training session or event is scheduled a few hours later.

Stretch

Static stretching before exercise puts you at risk for damaging the very tissues you are trying to protect and as such should be avoided. Research has shown that stretching causes lengthening of the tendinous fibers within the muscle-tendon unit. Such lengthening causes the tendon (or passive) component to lose much of its shock absorbency, thus, placing the muscle fibers at greater risk of trauma. However, stretching after exercise may help minimize muscle soreness and may even help prevent future soft tissue injuries. Thus, before activity, more active-type stretching routines that promote range of motion and increased blood flow are recommended. Conversely, after exercise, the emphasis should be on passive or static stretching to allow the muscles to relax and return to their resting lengths.

Carbohydrates

The muscles are primed for quick restoration of their carbohydrate fuel reserves (glycogen) immediately after exercise, so don’t wait too long to start eating foods and drinking beverages rich in carbohydrate. Fruits, energy bars, and sports drinks all contain large amounts of carbohydrate. From a nutrition standpoint, post-exercise is one of the only times where you want to be consuming high-glycemic index foods for they will stimulate a quicker release of insulin and, thus, carbohydrate storage in the muscles. Ideally, these fuels should be consumed as quickly as possible upon finishing your exercise session.

Protein

Most forms of exercise lead to the breakdown of proteins within the muscles. This breakdown-repair process stimulates the muscles to rebuild and become stronger. Moreover, some of our muscle proteins continue to be broken down during the recovery phase after exercise. For a faster buildup of muscle proteins during recovery, include a small amount of protein in the foods you eat. Milk, cheese, eggs, whey protein shakes, sandwiches, nuts (almonds, walnuts) and energy bars provide carbohydrate and protein. Look for easily digestible protein sources (such as the ones listed above) following strenuous exercise. Avoid saturated fats.

Fluids

Replacing lost fluid is crucial to the recovery process. Having adequate fluids within your body promotes the removal of toxins and waste from your muscles. Top off your supply of fluids by drinking before exercise, continue to hydrate every 15 or 20 minutes during a workout, and replace any body weight lost during exercise by drinking while you recover. Remember, 1 L of water is equivalent to 1 kg of body weight. Therefore, if the difference between your pre- and post-exercise weight is 1.5 kg (3.3 lbs) you would want to rehydrate with 1.5 L of water to bring your body fluid back to homeostasis. Before, during, and after exercise, the rule of thumb is that if you’re thirsty, it’s too late! Therefore, be sure to have a water bottle throughout the day to sip on. On a daily basis (at rest), the number of ounces of water you should be consuming should equal half of your body weight (in lbs). Thus, if you weigh 200 lbs, then you want to be drinking 100 ounces of water (almost 3 L).

Salt

Your body loses water and minerals – mostly sodium chloride, some potassium – when you sweat. Drinking water alone during exercise and recovery will make it difficult to replace body fluids rapidly because much of it will pass through the kidneys to become urine. Replace the salt along with the water to counteract dehydration. If you have to compete again within a few hours, consider sports drinks that contain water, sodium chloride, or fruits such as bananas which are high in potassium. Add extra salt to foods at mealtime if you are susceptible to cramps. Consider using condiments, sports drinks, and fitness waters instead of salt tablets.

Damage Control

Inflammation, swelling, and muscle soreness are possibilities following strenuous exercise. To minimize the effects, consider cold packs around joint areas, alternating cold and hot whirlpool baths, and the use of specially designed magnets to speed the recovery process. Light massage is also a good option for promoting toxin removal from the tissues and reducing delayed onset muscle soreness (DOMS). A study by Hilbert et al. showed that a 20 minute massage 2 hours following exercise helped to reduce the intensity of soreness 48 hours post-exercise in subjects who underwent 6 sets of maximal eccentric hamstring contractions. Minimize foot contact with the ground. Engage in light activities that increase blood flow while not taxing the nervous system. Swimming, cycling, walking, and light jogs are alternatives, but minimize foot contact with the ground.

Sleep

There is plenty of evidence to show that lack of sleep can have an adverse affect on training and competition. You might get by for a day or two with inadequate sleep, but it will catch up with up sooner or later. If you haven’t monitored your sleep habits already, determine how much sleep you need each night to ensure full recovery. It’s not eight hours for everyone – could be less, could be more. Then try to establish a routine that will allow you get what you need to perform well.

Sleep is divided into 1.5-hour time cycles. If you can time sleep cycles in increments of an hour and a half (1.5 hours, 3.0 hours, 4.5 hours, 6.0 hours, 7.5 hours, 9.0 hours), you have a better chance of waking up refreshed. The idea is to awake at the top of the cycle instead of at the bottom. And don’t dismiss the power of a 20-30 minute nap during the day. The journal Sleep highlighted a meta-analysis done on studies looking at the effects of sleep deprivation on performance. The researchers found that overall sleep deprivation strongly impairs human functioning. Moreover, they found that mood is more affected by sleep deprivation than either cognitive or motor performance and that partial sleep deprivation has a more profound effect on functioning than either long-term or short-term sleep deprivation.

Also be aware that overtraining can impair your body’s ability to fully rest and regenerate. A study in Medicine & Science in Sports & Exercise revealed that female swimmers who trained excessively showed a higher incidence of sleep disruptions.

In sum, there are several measure that you can take to better your recovery between exercise sessions. Remember that a combination of the several of the aforementioned tools should be implemented for best results.

Yuri Elkaim, BPHE, CK, RHN
Creator, Fitter U

References:

Safran, M. et al (1989). Warm up and muscular injury prevention: an update. Sports Medicine, 239-249.

Hibert, J. et al (2003). The effects of massage on delayed onset muscle soreness. British Journal of Sports Medicine, 37: 72-75.

Pilcher, J & Huffcutt, A. (1996). Effects of sleep deprivation on performance: a meta-analysis. Sleep, 19(4): 318-326.

S. Taylor et al. (1997). Effects of training volume on sleep, psychological, and selected physiological profiles of elite female swimmers. Medicine & Science in Sports & Exercise. 29(5):688-693.

About the Author

Yuri Elkaim is a world-renowned fitness, nutrition, and weight loss expert. He is the creator Fitter U and Treadmill Trainer, author of Eating for Energy, and the Head Strength and Conditioning Coach for men’s soccer program at the University of Toronto. His trademarked 12-week Fitter U iPod workout program has been helping thousands of people around the world get in shape and lose weight fast without the cost and inconvenience of hiring a trainer. Go to www.myFitterU.com now to get your FREE Fitter U workout and “How to Get Fit and Lose Weight Fast” report!

A Few Weeks Before The Big Day

If you are lucky enough to have one month or more to slim down for your wedding day, you will be amazed at what a little planning can do for you. A few weeks before your wedding day, start preparing your own meals. Avoid fast food, butters, oil and mayonnaise. But do not forget that starvation only works short term, and is unhealthy.

You are going to be running around spending energy planning and rehearsing, etc., so make sure you get carbs and calories in a decent but sensible amount.

Two Weeks To Go

“How can I lose ten pounds for my wedding day if I am 2 weeks away?” you ask.

This is easier than you think. At each meal eat some high-starch foods like bread, potatoes and rice. These foods provide the good sugar glucose, which releases energy and helps you burn fat. Just make sure you use sensible portions, and remember, many small meals is much better than one or two large ones.

Also, eat a lot of fiber rich foods such as fruits, vegetables, whole wheats, oats, whole grain rice, etc. Fiber is bulky and helps you feel fuller quicker. Fiber also helps clean out your body, pulling fats with it.

The Day Before The Day

No caffeine after 5 pm, no more than 2 alcoholic beverages, and moderate exercise. Take a brisk walk, but not more than you are used to. And you are going to be anxious enough without extra coffee nerves, so minimum coffee and tea. Make sure that you pack some healthy food and water for the period between your wedding and the reception. The last thing you want is to pig out at the reception because you are starving.

The Big Day

Eat a good breakfast; cereal and milk with some juice and an ounce of cheese. If you are a coffee drinker, have a cup, and do not try to skip coffee today. Coffee withdrawal provides a nasty headache, and this is not the day for it. Peanut butter or ham on toast will give you enough energy to make it to lunch. When you feel like nibbling, eat some of those snacks and sandwiches you packed last night, carrot sticks, cheese and crackers, etc. And stay hydrated, drinking plenty of water and juice.

Woo-Hoo! You have done it. You dropped the weight, feel great, and can enjoy your special day to the fullest. Now you can look in the mirror and say, “I knew I could lose ten pounds for my wedding day!”

Did you know that 70% of brides and grooms are overweight and 25% are obese? Look fabulous on your wedding day! If you are ready to take your fat loss to a whole new level for that special day, CLICK HERE.