7 Surefire Strategies For Fat Loss!

7 SureFire Strategies For Fat Loss!

Copyright 2004 By Richard Rigor

1. Weight Training. Building lean body mass (muscle) will

speed up your body's metablism. Muscle is "active" tissue,

meaning it takes calories to maintain. The more muscle you

have, the more calories you burn. You build muscle by doing

resistance training exercises. Simple enough? Let's go on...

2. Reduce Carbohydrate Intake. Say what? I thought you need

a lot of carbohydrates for fuel? True, but an excess intake

of carbs (please don't call them carbos) can and will be

stored as body fat. 100% of all my clients who reduce their

carbohydrate intake for fat loss succeed. I can't let all my

tricks out of the bag in fairness to my paying clients, but

a good starting point would be 1 - 1.25 grams of carbohydrate

per pound of lean body weight per day.

3. Eat Frequently. I know you've all heard this before and

it's true. Four to six meals daily has its benefits,

especially on a sub maintenance calorie diet. It allows for

a steady flow of nutrients to the body which creates a

favorable metabolics environment for muscle growth and fat

loss.

4. Eat More Protein. That's right... The building blocks of

muscle are amino acids, and you get that from protein. I've

found that many of my clients consumed too little protein.

Now that I've taught them these nutritional tactics, they're

on their way to losing fat and getting lean! Isn't that what

you want?

5. Reduce Intake of Saturated Fats. Notice that I was specific

in saying saturated fats. Saturated fats are the ones that

cause the most problems, healthwise. There are good fats and

there are bad fats. There are a group of fats called Essential

Fatty Acids (or EFAs) that are just that. They are essential

to life. The body cannot make them so we must consume them

though our diet. There are certain fats that I recommend to

people to help them lose fat! My clients know, but do you?

(Hint: F??????? Oil)

6. Water. Drink, drink, and then drink some more, not

necessarily in that order. An adult can probably survive

several weeks without eating food, but only a few days without

drinking water. Need I say more? Water regulates body

temperature, rids the body of waste, lubricates joints, and

provides a medium for chemical reactions that occur in the body.

7. Know What You're Doing! Get with someone who knows or

better yet - Get a personal trainer! Do you know when the two

BEST times are to do cardio (aerobics) for fat loss? Do you

know how many sets and reps to perform for a given exercise in

order to MAXIMIZE your goals? Do you know how to use

free-weights? What are macronutrients and how can I manipulate

them to enhance and hasten fat loss? If you don't know the

answers, be efficient and get a personal trainer. It'll save

you time and money in the long run.