14 Random Fat Loss Tips
James White
Many people are fat. It is a shame but it’s not a lost cause. If you need to shed some body fat, you need to sort your nutrition, and get a decent exercise program going. If you’re not in the mood for the big picture, just read this for now and pick a few things to change immediately.
1) Drink enough water
If you let yourself get dehydrated which is very easy to do if you aren't careful, your metabolism will slow down. This is because every single chemical reaction that takes place in your body requires water to do so. This includes the burning of body fat. To find out how much water you should be drinking take your body weight in kgs and multiply it by .033. Your answer will tell you how many litres you should go through in a day.
2) Exercise little and often
A long drawn out session will end up losing its intensity and also leave you with elevated cortisol levels and reduced testosterone. This will waste away muscle, which lowers your metabolism and increases the likelihood of body fat storage.
3) Don't be afraid of fats
Your body requires fats in your diet. They are not just essential for optimal health but are essential for you to live! We have been eating high fat diets for thousands of years and have been extremely healthy. It is only recently that we have been cutting fats right back in our diet and now degenerative diseases are very common. Eat foods like eggs, meat, fish, milk and butter to get your fat.
4) Use whole body exercises
Muscles burn a lot of energy when they work. So the more muscle you work, the more calories you will burn. Also the more muscle you train, the more muscle you will grow which means your resting metabolism will be higher.
5) Cut back on carbs
The majority of people are eating far too many carbohydrates than they need to. The carbohydrates are then turned into fat and stored in the body. Without really making many other changes to your diet, if you cut back on carbohydrates you may find you get leaner with just that one change.
6) Improve your posture
When your posture is bad, it causes a lot of stress on your body. This raises your cortisol and leads to stored fat and loss of muscle. Also you are far more likely to become injured during training when your posture is bad which will mean you are unable to train. If you’re not able to train then there will not be much progress in getting the physique you are after!
7) Eliminate processed foods and sugar
There really doesn't need to be much of an explanation to this. These are not only two of the worst things you can do for fat loss but also for your health. Cut them out of your diet and see the benefits in a very short space of time.
8) Protein and fat for breakfast
If you have a breakfast that is high in protein and fat you are likely to stay fuller for longer. Your concentration, mood and energy will be high for most of the day if you do this. Your neurological system is set up for the day when you have a good breakfast. If you opt for cereal and juice you will end up hungry, grumpy, sleepy and ultimately fat!
9) Get to sleep by 10.30
From about 10.30 to 2.30 your body is going through physical repair. After this you enter mental repair. So if you’re going to bed at 12 or 1 you are missing almost all of your physical repair which leaves you very little potential to burn that body fat and build some muscle.
10) Cut back on cardiovascular training
To get long term fat loss it’s important that you build some muscle so that your metabolism is high. If you just do cardiovascular training you will waste away your muscle and lower your metabolism. You will also end up raising your already high cortisol which can further lead to a life of fatness.
11) Reduce your stress
This point is pretty much related to every other tip in this article. Stress is stress! Doesn't matter if it’s physical stress, mental stress, poor nutrition causing stress to the body or electrical stress. All this stress adds up and places your hormones totally out of whack. And yes you guessed it, this will lead to more fat and less muscle.
12) Don't do sit ups to reduce belly fat
You must know by now that doing hundreds of sit ups per day will not burn extra body fat from your mid section. Exercising your whole body is the quickest way to burn fat from your mid section. When it comes to stomach exercises just stick with a hard exercise that limit you to 8-12 reps as your abdominals respond best to these ranges.
13) Supplement with cod liver oil
Cod liver oil provides us with omega 3 fatty acids which pretty much all of us are deficient in. In addition, cod liver oil provides vitamin A and D in high quantities which we are also often deficient in. There are just so many benefits to taking cod liver oil that it comes right at the top of the most important supplements you could take.
14) Eliminate alcohol
Alcohol is a poison. Yes there are benefits to drinking a small amount of red wine such as the antioxidants. But, you can get enough antioxidants from things like berries. Cut alcohol and within a few weeks you will be loving the results.
Good luck!
ABOUT THE AUTHOR
James is a young guy but he is strong as hell! – He started out as a Powerlifter and has competed for Great Britain on numerous occasions. He holds British and Commonwealth records and was 2007 British Junior Powerlifting Champion. Recently he has decided it is not enough to be able to simply shift huge weights, he wants to hurt people as well. He is now dedicated to learning the sport of mixed martial arts and intends to make his competitive debut in the near future. He is a highly knowledgeable personal trainer, and is also studying osteopathy. See his personal sites at www.build-muscle-burn-fat.com and James Whites Personal Training
