Basic Tips – Lose Belly Fat Blog

Quick Diets To Lose Weight Fast – A Good or Bad Approach?

Most people who want to lose weight want to find quick diets to lose weight fast, but is this a good approach? The short answer is NO. You do not want to try to diet down and lose fat too fast. Here’s usually what happens.

Loss of Muscle
Loss of Energy
Loss of Metabolism
Loss of Temper
Loss of Sex Drive
etc

These are some of the negative “side effects” if you will of rapid dieting or starvation. Your body does not want to have to change too rapidly. Changing diets too often or not eating enough is a sure-fire way into the gutter. Instead I recommend eating healthy and frequently to keep energy levels up, as well as nutrient flow consistent. This eliminates your energy problems.

It will also make sure your muscles are getting fed, so when you do resistance training your muscles get energy to function properly. Instead try to exercise in order to burn off excess calories. If you eat too much it doesn’t matter what or at what time you eat it, it will likely get stored. Your energy expenditure MUST be higher than the intake, but do not create a too large gap or your body will DO THE OPPOSITE OF WHAT YOU WANT!

Yes. Eating less actually has the opposite effect of what you want to achieve if you do not do it right. That’s crazy, but true. Eating to little makes sure the body uses muscle, fat and food for energy. Training with weights and eating good food pretty much makes you build muscle and burn fat. Great combination!

How To Lose 2 Pounds of Belly Fat Per Week!

So you are overweight and want to lose belly fat fast? Well, here’s how to do it and a few recommendations of fat loss programs that will help you along your journey. Please leave comments or share this article with your friends who need this advice! Twitter, Facebook and share it with your friends. I’d love to help you all get in great shape!

Ok, let’s get started…

In order to lose belly fat you have to be in a caloric deficit. This means that you need to burn more calories than you consume. A common idea when they hear this is to go on a really low calorie diet or even starve themselves. DO NOT DO THIS. Although you will need to be in a deficit to lose weight, you shall not go too low either… It is not recommended to eat too little food. It will only make you weak and lose muscle mass, which is active tissue that increases your fat burning ability.

A good calorie deficit is about 500-1,000 calories per day. That’ is said to be the most healthy rate of fat loss by many doctors and fitness professionals. So if your resting metabolic rate is currently 2,400 and through activity, work and your daily routine you manage to burn off around 500 calories, then you are burning 2,900 calories per day. If you want to be in the fat loss zone you should not eat less than about 2,000 calories in this case, and about 2,500 would be OK too. So you have a range of 2,000-2,500 calories per day to work with in order to lose 1-2 pounds of fat per week. Nice!

Your calories should come from as clean foods as possible. What are clean foods you might ask? Well, foods that are as natural as possible. Anything processed or artificial is not natural. So the fewer ingredients the better. Vegetables are good. Lean chicken is good. Soda and juice, candy and chocolate is bad etc.

Stay as far away from “deep fried food” as possible, such as chicken nuggets, french fries, chips, corn dog etc.

Try coking your meals at home, this helps you know what is in the food and it is cheaper than eating out! It is less convenient at times, but it is easy to cook A LOT OF FOOD at one time, then keep it refrigirated and simply heat it at a later time.

Exercise Is Also A Major Component of Fat Loss!

If you do not like to exercise then well… It is pretty much a must. It can accelerate your fat loss by up to 60%! Some workouts can boost your metabolism and build muscle so that you are burning fat 24/7, literally. Yes, muscle burns a lot of fat, so basic strength training will do wonders for your body! It is healthy to have muscle and it helps you burn fat, look good and feel great.

Here are a few sample workouts that you can do during the week:

Monday: Run for 60 minutes
Tuesday: Weight Training
Wednesday: Swimming 30 minutes
Thursday: Weight Training
Friday: 60 Minute Walk
Saturday: Off
Sunday: Off

I recommend that you get into lifting weights or doing bodyweight exercises at home, especially resistance training workouts as they are short and intense. These types of workouts will shock your body into burning fat and build muscle to become lean and strong.

Exercise is powerful when done right. It doesn’t mean getting on a treadmill and slaving away for hours! It doesn’t mean spending hours in the gym. It doesn’t require you to do crunches or sit-ups. Just follow any circuit training workouts and you’ll be very successful with your fat loss!

Peronsally I think circle training is a great program that shows very detailed information about how to lose fat and get in shape. High Intense Interval Training for 15 minutes, which is also the “15 minute miracle”, is a great way to increase your metabolism and burn fat.

How To Lose Body Fat At Home Fast

Do you want to lose fat at home and get in better shape? Good! That is the first step to making it happen in your own life. Now let’s get to the juicy details of how it’s done. I’m sure you know that going to a gym is a great way to get into shape and lose body fat… The problem is that many people do not have time or are not comfortable going to a public gym to workout.

Every person has their own reason for not going, and all reasons are private and yours to keep. We do not need to know why you do not want to go, instead I want to give you alternative workouts you can perform at home to lose body and get in shape. Yes, it’s 100% possible and all you really need is a few square feet to work with… Maybe some smaller dumbbells which you can purchase at any sports goods store.

We will be working with BODYWEIGHT movements in this article, as well as a timer. You will need a timer or a clock to keep track of time so that you can perform each movement for 30 seconds and rest 30 seconds. This is like interval training and bodyweight training all combined into one program! The ultimate quick fat burning workouts are developed after this principle so this really works.

Here’s the sample workout and exercises. Feel free to switch around the specific exercises and work times to make it more challenging for you. You can also add sets or remove sets and reps to suit your needs, but here’s a basic outline that works wonders.

Do each exercise for 30 seconds then rest 30 seconds.

Push-Ups – Go To Failure
Squats – 30 seconds
Shoulder Military Press – 30 Seconds (Use something in your house as weight or buy dumbbells)
Lunges – 30 seconds
Pull-Ups -30 seconds
Ab Crunches/Sit-Ups/V-Roll Ups/Planks – 30 seconds
Knee Tuck Jumps – 30 seconds
Burpees – Go 30 seconds, rest 30 second
Mountain Climbers – 30 seconds hard, 30 seconds rest

Repeat this circuit 2 more times for a total of 3 “laps”. Rest 30 seconds between each exercise and 1 minute between each circuit. This will help you definitely lose body fat at home, FAST. This kind of workout really uses the whole body… The idea is to spike your metabolism and build muscle. Do this workout every other day and eat healthy food and you’ll see amazing results.

How Many Calories Should I Eat To Lose Weight?

Have you ever wondered how many calories you should eat in order to lose weight? Well, the answer is, not too many and not too few… But the most important factor in my opinion is the quality of the calories you consume. You could eat 2,500 calories from soda, doughnuts, chips and hamburgers if you like… But that wouldn’t give you any nutritional value at all.

Instead of “counting calories” and wondering how many I should eat to lose weight a good idea is to eat as natural and “clean” as possible. What I mean by this is that there are very few who get “really fat” (I’m from Sweden so I see this here) from good natural food. The people here are considerably smaller than the average American.

We eat a lot differently, not necissarily less food in volume, but the quality of the food is much, much better. Not too much sugar in the food. Whole grain. Fruits, vegetables. We are raised on that stuff. Only in recent years have we gotten bigger, by introducing Hamburgers, fast food pizzza, kebabs, french fries, soda and things like that.

Our portions are considerably smaller than a typical american meal. This is how most people can keep their bodies healthy and fit without much exercise. I suggest adding exercise for obvious health reasons, but to answer the “how many calories should I eat per day in order to lose fat” varies from person to person. Instead of worrying about it too much I would focus on making the better food choice…

Remove sugar, fried foods (french fries), Hamburgers, pizza, really fatty nacho plates, big steaks that are ridiculously large… All you can eat places etc.

Cook your food at home with as much natural ingredients as possible, such as vegetables, herbs, lean protein, potato, brown rice, whole wheat breads, milk, low fat cheese, olive oil, fish etc.

Eat smaller portions of this kind of food more often and you do not have to worry about gaining weight too much, but to get a good idea of how many calories a person should consume, is around 2,000-2,500 calories. This is recommended depedning on how large a person is. The bigger the more he needs to eat, obviously. You can calculate how many calories you should eat by using a calorie calculator such as the one on shapefit.com…Click here to visit the calorie calculator.

How To Lose Weight When Everyone Around You Eats Junk

Losing weight by dieting can be a hard task. It is just so easy to break your diet and put back on the pound when junk food is everywhere and so cheap to buy. It only becomes more difficult when the people around you are not dieting and have no interest in eating healthy. You may have eaten well all day, but when it comes time to cook together with your family or go out to eat with your friends, temptation will abound as your loved ones eat without a care and you are left to be miserable stuck on your diet. That’s not to mention the times when your loved ones actively pressure you to eat like them. It can be a lot to handle as you’re fighting your own temptations. It all begs the question, “How can we lose weight when everyone around us eats junk?”

First, realize the reasons behind this tension. The fact is that dieting isn’t just a change in eating habits, it’s a change in your lifestyle. Eating is so central to how we operate socially that dieting often means changing the way you live. It’s important to recognize the times when your family and friends frequently have junk food in their lives, and try to mitigate this. Does everyone like to pig out in front of the TV during dinner? Why not suggest a healthy meal together at the table as a change? In some ways, the newness of the whole experience may be enough to change some habits.

Second, realize that this is your decision, not anyone else’s. It would not be fair to your family if you started to resent them for continuing to eat junk food while you are on a diet. The fact is that you decided to lose weight, not anyone else, and it is the right of your friends and family to make their own choices about how their eating habits.

In the same way, don’t expect that your family will support you by changing their lives to fit your newfound needs. It’s ok to expect emotional support during your challenging time, but to expect a change in everyone else’s diet would not be fair.

Now that you have covered some basics and the root causes of tensions that may exist while you are on your diet, you are ready to take the most important step of all: communicating with your loved ones. Make it clear to them why you want to lose weight and why it is an important goal to you. Ask them to be aware of the fact that you may be tempted to go off your diet and that they try to encourage you to stay on it and not provide you with any extra temptations. A little bit of understanding in this sense will go a long way to reducing your temptations caused by loved ones and keeping you on your diet.

To learn more about dieting check out the various fat loss programs I recommend on this site. There are many to choose from and one of my all time favorites is The Cinderella Solution

What Is The Quickest Way To Lose Weight?

Are you in a hurry to lose weight? You are not alone! Maybe you need to get ready for an event, like a wedding or a special occasion and need to lose a few lbs really fast?

Well good news, there is hope!

A simple, quick diet and exercise plan that can help you lose weight quickly is the 3 week diet plan. It is a plan designed to help you get i shape fast, and in less than 3 weeks lose weight quickly.

The idea is obviously to go on a quick diet, to help melt away the body fat through dieting.

But I think you should combine this with an intense exercise regimen. A good regimen is to go strength training 3 times per week, for about 45 minutes to 1 hour. This is a surefire way to excel your results. I know, exercise can suck and you may not feel motivated? In the end you want to lose FAT not weight. Muscle helps you look better, even at the same weight.

When you go training, try to do exercises that focus on your larger body parts. This will include legs, chest, back etc.

At first you will be doing a about 12 repetitions of the basic exercises, 4 sets.

The exercises will be as follows for this simple workout program. Remember we aren’t doing anything fancy, just going and working our muscles with resistance training to begin getting ready for something more intense.

You can even do this specific workout at home, as it does not require any weights.

The 5 simple exercises are as follows:

Squats, simply bend your legs to about 90 degrees and stand up again.
Push-Ups, push-ups is a staple exercise so learn it. Put your hands on the floor shoulder width apart, feet firm on the floor as well.Bend your arms, push-up to straighten your arms into the starting position.
Lunge, stand up with feet together, take a step forward and bend your leg to about 90 degrees, stand back up and repeat on each side.
Jumping Jacks, this is for your heart, repeat for 20-30 repetitions or go for 1 minute. Simply stand straight, and jump while making an “X” with your feet and arms. Then jump back into the starting position. Do it as fast as you can.
Crunches, This is just a simple ab exercise to help strengthen your core.

You should repeat these exercises a few “circuits” and throw in some pull-ups if you can do them. This is a “home-workout”, which makes it rather hard to hit your back with just your bodyweight, without using pull-ups. So I suggest getting a pull-up bar in order to be able to workout more efficiently, as pull-ups is an AWESOME exercise for fat loss.

I also recommend walking or light jogging in the beginning.

When you start feeling ready and have had a few sore days, or weeks. It’s time to start getting ready for more intense workouts.

A Gym Workout If You Want Faster Results:

Obviously it will be easier to push yourself if you hit the gym and lift weights. This is because you can shift the resistance easier and focus in on the level you are currently at, thus increasing your resistance and effort.

A good workout is to keep the major muscle groups working, same as always.

Here we’ll try to go fairly heavy, so I usually land between 6-10 reps, anywhere in there is fine, even 10 the first set and 6 the last is, OK.

I aim for around 30-90 second rest depending on how you feel. I would choose about 4-5 of these exercises and do around 3-4 sets. If you can, try to avoid doing deadlifts and squats on the same day as these are quite challenging.

Squats, with weights.
Pull-Ups
Incline Bench Press
Sumo Squat
Shoulder Press
Deadlift
Box Jumps
Dips
Hanging Leg Raise (for abs)
Kettlebell Swing
Burpee
Military Press
Barbell Row/Seated Row/Rows (for back)

These are the staple exercises I do most often for my workouts. I keep it heavy, and challenging. This will help you build muscle and the fat loss will come with time, no matter what, even without a special diet.

With any exercise program you should focus on pretty much ONE MAIN thing. Progressive overload.

This means you increase the challenge every workout until you can’t increase more (plateau). That is when you rest a bit longer during workouts and try to add another set or rep at the same weight, or go for more reps at a lower weight until you can start increasing again.

Basically, to lose weight fast you go on a quick diet, and push yourself in the gym.

While you are doing “the dieting” and the “strength training”, an optional, but recommended thing to do is take a brisk walk every night for 45 minutes to 1 hour. I know this may sound like a lot, but eventually it will feel like a breeze and your heart will thank you.

Bring a friend, or a dog, or a family member and spend time together, it will make things more fun! Good luck!

How To Lose Belly Fat Fast – The Keys To Getting More Fit

The key to losing fat is not as hard as most people make it seems, but it will be challenging. You will need determination and dedication. Losing weight is not an overnight thing, no matter how much the ads in the media tell you.

Even if you do everything right, you might still only lose about 2-3 lbs per week, depending on how big you are at the moment.

Fortunately losing or gaining weight is something mankind has been doing for years, so there are proven, healthy ways to do it.

First

The first thing you need to do is make a conscious decision about losing weight. You ABSOULTEY MUST agree with yourself that you will actually WANT to take the steps required. You need to be fired up, because without that internal fire, nothing will probably help, or work for any extended period of time. You need to understand that for most people (except those who literally have a disease) losing weight is a change in lifestyle and behavior, nothing more.

Second

You will want to do the simple stuff, slowly easing into it.

Fact is, MOST people already know somewhere in the back of their minds what it takes to lose weight, and have done so before in one way or another.

What you need to do will always be different for all people, and it can range anywhere from cutting out sugary drinks, cooking more healthy foods at home or just adding heart healthy vegetables to your meals.

Here are a few ideas of “simple things” you can do to change right now:

When you drink, drink water, coffee or tea ONLY.
For each meal eat vegetables.
Drink water with your meals to fill you up.
Have some protein with your food (satiating effect)
Park your car further away in parking lot to walk a bit further each day.
Evening walk with family
Play with kids
Try taking the bicycle to the mall
Limit TV, computer and mobile phone consumption
Enjoy life to its fullest by implementing more movement and healthier foods
Cut out greasy fast food
Learn about calories, what they are and what foods include what

Third

I personally believe a very important part about losing fat specifically is exercising your muscles. This means resistance training. This may include lifting weights, or using your own bodyweight for resistance.

You can do gym sessions or work out from home, both are fine. As long as you are putting resistance over your muscles with a fairly regular frequency you’ll see your success increase.

This happens because you are building muscle. Muscle will help spend your energy “smarter”. Your muscles also take up less space than fat, so you’ll look slimmer while being the same weight.

Basically, if you have muscle, you will likely use it in your exercise. When you do, the food you eat will basically fuel your muscles, instead of fueling your already fueled body, thus leading to excess fat gain.

We want to limit the amount of fat on or bodies, without going too low, like six pack abs. This is NOT necessary at all. You just want to keep a healthy bodyfat 10-15% and some muscle that can help spend your calories “smarter”.

In conclusion

You don’t want to rush, even though that is what most people will do. They will buy a program on the internet and put it on their harddrive to collect dust. Don’t be that person. Instead, read, reasearch and put some ACTUAL effort into it.

Move your body MORE, eat LESS. In a nutshell, that’s the whole idea. As the blog evolves you’ll find more specific tips on everything I’ve mentioned here, giving you a better foundation for losing the fat you want.