Want to lose that fat? Effective ways how to shred the pounds!

Hi everyone! 

I hope you are having a great week and you are working hard to hit those goals! Stay focused, and don't let your hiccups bring you down! On that note, I want to share with you some effective ways to loss body fat.  Below are methods that can be used together or separately depending on your goals and the fat loss stage you are at. There is a lot of information here, so try and stay with me, because there are some good tools and tips that will help you reach those goals and burn fat! 

Exercise moderately with both aerobics and weights:

• For overweight individuals it is best to start the fat burning phase with low intensity aerobics and weight training. This is to ensure that the body is not placed under undue stress at the early stage. Then gradually increase intensity 
• Moderate aerobics are likely to burn a greater amount of body fat if the intensity is kept at around 70% of your max heart rate, aiming for 35-55 minutes. 
• For weight training, it is best to use moderate weight with high repetitions (3x15, 4x12, 15/15/12/12). Also, remember that lower intensity weight training and aerobics should both be down int he same program to maximize results. ALWAYS MIX IT UP!! :) 

Gradually cut back on all bad fats (keep the good fats), while also cutting out simple carbohydrates:

• It has been shown that fat intake of the wrong kind will result in increased fat gains. This is because the body will typically burn carbohydrates for rule and use protein to repair. This is why you should cut back on the bad fats and increase the good ones! Here is a link with some info and shows you the difference between good and bad! 
• Also, good fats such as omega 3's will actually have a fat burning effect as they enhance metabolic function. 
• Complex carbohydrates will generally maximize the fat burning effect without causing the outpouring of insulin, which causes greater fat storage. 
• include brown rice, beans, oats, and potatoes
• However, simple-sugar carbohydrates should be avoided during the fat loss stage because they can cause insulin spikes and result in fat gains
• The third type of carb is FIBER, this can be found in high wheat foods and certain fruits and veggies. 
• Best times to eat complex carbs for fat loss are at all meals before 6:00pm. If you are going to eat simple carbs try and eat them right after training, while your body is more likely to store them as glycogen, not fat, at that stage
• Recommended intake for tiger is 30 grams per day

Mix up aerobic sessions: 

• For the sake of not going insane, getting burnt out, or just plain saving you from boredom, it is worth it to incorporate different kinds of aerobic activities into your workout. Different aerobic activities with have different fat burning effects on your body. Combining different aerobic activities may stimulate the metabolism to greater heights, therefore enhancing fat loss. 
• Example: High intensity interval training (which I will touch on next), combining various cardio machines: 15 minutes on the treadmill-15 on the elliptical- 15 on the stair master, Fat burner or Interval option, Sprint intervals (sprint 30sec, recover 45sec)

Exercise aerobically after weight training or first thing in the morning: 

• Some studies have found that aerobically training directly after weight training, or first thing int he morning will stimulate greater gains in fat loss. The idea behind this is that glycogen stores will be depleted at the is time and therefore fat will be used directly for fuel
• In many cases it as worked, but some also find it not a valid method, it's worth trying though. 

HIIT Training: 

• High intensity interval training, is an advanced form of aerobics designed to strip body fat at a faster rate. It is not for everyone, and it can be very demanding, but one of the more effective ways to loss body fat for the intermediate and advanced person. 
• This requires that you train at a high intensity, near maximal effort for a serious of intervals. 
• Intervals can last anywhere from 10-30 seconds, and entire session might last only 20 minutes. This of course depends on the stage one is at
• Ex:
• 20 sec med ball slams, 10 sec rest, 20 sec sprints, 10 sec rest, 20 sec squat jumps with 2 minute rest in-between for 20 minutes total 

Stagger food intake: 

• There are many variations of this, the guiding principle however stays the same. After a period of low calories the body will tend to hold onto fat; on this note it is thought that upping the calories will up the metabolic rate (your metabolism) to burn more adipose tissue. 
• Generally the extra calories will not be stored as fat as long as the high calorie days are limited to certain period and are promptly followed by the lower calorie days
• the higher calorie days are NOT open invitations to PIG OUT, but SHOULD be comprised of clean proteins, carbs and fats. 
• This strategy is best practiced when trying to drop the remaining five to ten pounds of fat and when one is in reasonably good shape to begin with 
• If one is overweight, the higher caloric days could do more harm then good

Drink at least 1 gallon of water per day: 

• A higher than normal water intake is crucial for fat loss. Water intake is important for fat metabolism as it helps the liver to preform the function of fat conversion for energy purposes. 
• Unfortunately the liver also has to work on behalf of the kidney's if they are water deprived. This lowers the total productivity of the liver, which causes problems for the fat conversion process. 
• Drinking water is an important step toward fat reduction. 

Weight Training: 

• This is my favorite activity and perfect for fat loss. Although it doesn't directly burn a greater number of fat stores than cardio, weights will build muscle which in turn will increase the metabolic rate for 24 hours a day. The more muscle you have the better your chances are of losing body fat! 

Those are my 8 tips for losing fat, and turning yourself into a fat burning machine! I hope that they help, and you reach your goals sooner rather than later! You are all awesome and deserve the very best quality of life, so get up and get moving! Stop making excuses and start feeling better inside and out! Much love! 

Until next time...

Pistols...Out! 

xo