The Top 5 Fat-Blasting Exercises

The problem with this plan (or lack thereof) is that you are wasting huge amounts of your precious time and energy on activities that aren't giving you the best results, or in a lot of cases, any results. Exercise is a science and there are certain basic guidelines that need to be followed in order to get the most out of it. A couple of things to remember: not all exercises are created equal, and long, steady-state cardio (i.e. you walking or jogging on the treadmill for an hour) is not the most effective calorie burning activity.

Let's look at the first point: not all exercises are created equal. Question for ya.

Which exercise is best? Uhmm

Which exercise should you spend more time focusing on: squats or crunches? Some might say, 'Well, it depends on your fitness goal'. And, yes, that is somewhat true. But for the average exerciser whose goal is to tone up, lose fat, and stay fit, the correct answer is squats. Surprised? A lot of women are shocked by that answer. The reason is that there is no such thing as true spot reduction. So doing 1000 crunches does not make you lose significant amounts of fat in your stomach area. Doing crunches will strengthen your abs, but that isn't the same as burning fat. If you want to melt away the fat, you need to burn lots of calories. And doing squats will burn a heck of a lot more calories than doing crunches. The reason being that you use a lot of large muscles (quads, hamstrings, glutes, back) when you perform a squat. Working all those large muscles burns calories. (I'm oversimplifying the process to save time here, but the bottom line is the same.)

Now for the second point, steady-state cardio is not the most effective activity for burning calories. Steady-state cardio is any cardio activity (jogging, elliptical, treadmill, bike, etc) that is performed with the same intensity for long periods of time. So what is more effective at burning calories than going for a morning jog? Going for a morning sprint with walking breaks. Instead of jogging for 45 minutes. Sprint for 30 seconds, then walk for 45 seconds. Repeat for about 20 minutes. This style of cardio will burn 10 times the amount of calories in half the time as steady-state cardio.

Now that you know the above two facts, we will get to my list of the top 5 fat-burning exercises, and it will make sense as to why these are my top 5...they are either large-muscle exercises that burn a lot of calories, or they are interval cardio activities that burn a lot of calories, or both. (editor's note - before doing any exercise it is best to seek the advise of a professional and learn to do them correctly)

Here's the list of the Top 5 Fat-Blasting Exercises... (not in any particular order)

Clean and press - a lot of bang for your buck

1. Clean & Press. The clean & press works the legs, back, shoulders, and core. You can use heavy weights with this power exercise which really ramps up the intensity and gives you a lot of bang for a short amount of time invested.

2. Deadlifts. Like the clean & press, you work a bunch of muscles when you deadlift, including your legs, back, traps, and glutes. Again, you can use pretty heavy weights for this exercise as long as you keep your form strict.

3. Hill Sprints. A lot of people swear by the effectiveness of hill sprints and that includes me. I always do these when I want to lean down a little more. Find a good sized, fairly steep hill and sprint up it as fast as you can. Then walk down and repeat.

Hills don't need to be steep or long to be effective

4. Squats. Squats are probably the king of all weight exercises. There are 100 different variations so you won't get bored. Try them all. Include at least 1 squat version in every full-body or leg workout.

5. Lunges. These are basically 1-leg squats. You have to do with one leg what you do with both legs in a squat. Therefore, you can't use as much weight, but you still work a lot of muscles doing this exercise. There is also more balance and agility involved. Like squats, there is almost an unlimited number of variations of lunges.

If you do a full-body workout 3 times per week, integrate 1-2 of these exercises in each workout. You will quickly find yourself getting stronger, leaner, and more toned than ever!

Article Source: https://EzineArticles.com/expert/Bobbi_Johnson/288619

Fat Loss Friday - Exercises to Lose Fat Rapidly

Would you like to learn about a handful of workouts to get slimmer easily? 

It is not a secret that high intensity workouts are what will get results. Aerobic exercises such as jogging will help burn up fat, but if you are not careful,

Cardio can help

you can also burn off lean muscle doing these (remember those scrawny cross country runners from high school?). Since muscle tissues help burn up body fat, you want to keep them around even when you are not looking to get buff. High intensity sprints on the other hand are good workout routines to lose weight fast without burning up lean muscle.

Therefore, for the high intensity exercise session, we will be doing basic Cardio exercises. Yet, we are going to be shifting between extremely high intensities and decreased intensities. If you are just getting started, this can be quite strenuous, So it's better to begin with less and then work it up as your stamina increases. you can repeat this with cycling, stair machines, or other exercises, But doing this with sprinting is probably the best physical exercise to burn fat quickly.

To start this, we are going to first warm-up and stretch. This is a very critical thing to do to make sure you do not hurt yourself.

Afterward we start a jog-sprint-jog series. jog for 1 minute, And then burst straight into a full-out sprint for one minute, followed by returning to jogging. Keep changing from one to the next for about 20 to 30 minutes. If this is simply too strenuous for you, start out with two minute jogs with one minute sprints, Just make it a goal to build up to one minute jogs and one minute sprints. After you get comfortable with this, you can test yourself even more by repeating this up slopes, getting started with gentle slopes and working up to more challenging ones. Try this about four to five times weekly and you’ll begin to get some extremely incredible results.

Remember, that while you are doing your intense component of the workout it really does need to be extreme! To do anything else, will merely lead to an ordinary aerobic exercise session that probably won't give you the effects you would like. You need to force yourself to your max and be totally out of breath.

You can vary your workout to keep yourself from getting overly bored to death throughout your high intensity exercises. Try doing totally different workout routines or doing your running at a new place. You might sprint around the community you live in, try out the gym, or a close by park.

During off-days, try to hit the gym.

Muscle burns fat even at rest

Do a handful of weight lifting exercises to build some muscles and tone your body a bit.

This can be a great way to burn off extra fat and shed those pounds. On top of that, you are going to be building your endurance and energy at the same time too. high intensity exercises are excellent workout routines to lose weight easily and they also are more enjoyable and more reliable than normal cardio exercises.

You should make sure to talk with a physician before you do this on your own though, considering that high intensity exercises can be really taxing on your body, to begin with.

Stay with it, though and you are going to have a slimmer body and the energy and endurance you need to feel good each day!

Source: Free Articles from ArticlesFactory.com

Fat Loss Friday - Torch Fat Through High Intensity Interval Training

Understand High Intensity Interval Training (HIIT) and why several trainers, amateurs and professionals all declare it to be the most effective method with regards to physical activity, removing stubborn fat and increasing aerobic capacity.

There are quite a few tried and tested training and exercising programs all maintaining to accomplish the desired results. Some are more effective than others; some have little effect at all (although consuming a healthy diet, you often always see some gains).

Always try to consume a healthy diet

One of the proven programs for burning fat that actually works is High Intensity Interval Training, known as HIIT, and this method is outstanding in accomplishing results. Sports scientists have been getting excited over HIIT for years, it is becoming frequently more common amongst amateur and professional athletes, and should be built in any fat burning or lean muscle workout regime. Standard steady state cardio still has its advantages; however, nothing quite gets rid of excess fat and increases overall levels of fitness in the quickest time possible quite like HIIT. Would you more enjoy spending up to an hour casually jogging or cycling along at a relaxed and steady pace in the morning, after your heavy lifting, or on your days off? Alternatively, would you refer to get it done with under twenty minutes, feel anxiously out of breath, be sweating furiously and really feel as if you have worked out at your maximum level?

Intense exercise burns fat far better during and after the activity than steady state cardiovascular activity, which is fact. The so named fat burning zone, which is the rate of intensity at which you burn the most fat when exercising, is not the level of intensity at when your body burns the highest amount of calories. After performing HIIT, your body carries on burning calories and fat even when at rest, this because your metabolism has been rapidly increased.

HIIT generally consists of combining intervals of steady state cardio with periods of quicker and more intense cardio. This not only increases the overall number of calories burned, it also enables you a quick recovery so you can perform the intense intervals with maximum effort. Research shows this has a massive effect on fat and calorie burning during and after performing cardio activity.

When doing HIIT, you also see a gain in aerobic and anaerobic performance. What this generally means is your performance will improve covering both long and short distances, which makes HIIT an excellent option for both sprinters and marathon runners looking for stamina and endurance.

HIIT isn't confined only to running

Studies have also proven that gains may occur when involved in heavy lifting, as participants have been able to accomplish more reps on the heavy compound exercises such as squats and deadlifts, whilst recovery time between sets seemed to have shortened at the same time.

To totally appreciate the concept behind this, you have to think about the energy systems within your body. If an adequate level of oxygen is present, your body uses aerobatic energy paths. Once this supply of oxygen diminishes, it changes to follow the anaerobic paths. To hit the anaerobic zone, some extreme and intense cardio needs to be performed. HIIT therefore means you reach the anaerobic zone helping boost your resting metabolic rate by increasing what scientists call excess-post oxygen consumption (EPOC), it is understood EPOC may result in improved V02 max. EPOC is basically your body working harder to repair following intense training, which needs increased energy and hence higher calories burned. A greater V02 max means more calories and oxygen can be managed by your body hence improving ability over a given time period.

When you have a depletion of oxygen (represented by the EPOC), all your blood sugar has been burned off by your body, which means your body begins to burn fat as an energy source. Using fat as energy is appealing in the period post training. The vast majority of energy is burned during actual exercise when involved in aerobic activity, whereas when following short intervals of anaerobic exercise (HIIT) vast levels of energy are burned during and for many hours following.

You can create a HIIT regime pretty much any way you want, it could be circuit training, performing burpees, cycling or up-hill sprints, anything that will result in your heart rate pumping. The crucial thing is to make sure you can perform the activity for as fast and intense as you can for twenty to sixty seconds. You can then recover for anything from twenty seconds to as much as four minutes. You might be thinking that four minutes is too long to catch your breath, however after many circuits of flat out sprinting in between you soon start to realise how taxing HIIT can be.

HIIT torches fat in a short time

To start HIIT for the first time, you need to warm up for a good five minutes before sprinting at your most intense level for say thirty seconds, before slowing down over the next thirty seconds so you are able to perform the same intensity at the same max effort for a further thirty seconds immediately after. If you cannot, then you need to either decrease your maximum intensity interval or lengthen your recovery interval. Remember it is the max effort you put into the exercise, rather than the time it takes. It is not necessary to achieve 100% on every high intensity interval; you can choose to build up to your max level if you want to. Once you hit it, you can pyramid back down. Similar to resistance training, just ensure you mix up the intensity. Completing pyramids might help to avoid over-training and injury, however; maximum fat burning and metabolic rate will be through maximum intensity.

Article Tags: High Intensity Interval, Intensity Interval Training, High Intensity, Intensity Interval, Interval Training, Steady State, Thirty Seconds

Source: Ben Wain Free Articles from ArticlesFactory.com

Wednesday Video - Fasted Cardio and Fat Loss - Muscle Myth #5

You've heard it before and will probably continue to hear it - Do your cardio on an empty stomach, 1st thing in the morning. This way your body is forced to turn to your fat stores to supply the energy needed and so you will burn more fat.

Sound's logical and it seems to make sense. However, is it really that simple? Maybe. This video supplies the answer

Monday Muscle - Why You Need Weight Training For Weight Loss

Have you been trying to lose weight, but you've been unsuccessful? Do you spend hours at the gym and yet your body doesn't seem to change one bit? Then you need weight training for weight loss.When you go to the beach, you notice the people who are completely fit. Their muscles are toned, they look healthy and strong. This is the ideal body that we all want, and the one we are actually designed to have.

In order to get a body like that, you need to put stress on your muscles. (You also need a good nutrition plan, but that's a topic for another article!)

You see, cardio is absolutely important. It decreases your stress. It boosts your mood. It conditions your heart and makes it strong. And it just feels darn good to get up and move! Because weight loss is, in basic terms, burning more calories than you take in, you can certainly lose weight by doing cardio. But you want to look fit, right?

There are two problems with doing endless amounts of cardio:

Cardio

#1. You get burnt out from it, and then you start to lose the mood-boosting benefits. :(

#2. It doesn't stress your muscles enough and therefore doesn't change the shape of your body. :(

Weight training for weight loss gives you maximum benefits because:

#1. Stressing your muscles changes their shape, which in turn changes the shape of your body, making it look leaner and stronger. :)

#2. Muscle burns more calories than fat, even at rest. :)

How to lose weight by weight lifting.

If you're someone who's stressed for time and money, I have great news for you. You do not need to join a gym to get the benefits of weight lifting! While that's something you can certainly do if you enjoy going to the gym, it's not necessary.

Here are a few other ideas of how you can stress your muscles, tone your body and lose weight - quickly and easily.

#1. You can purchase a piece of equipment that you can use at home. Find something that allows you to work plenty of muscle groups and that's easy to set up.

#2. You can purchase a few sets of dumbbells and use them to do curls to work your biceps, kickbacks to work your triceps, chest presses to work your chest, lunges to work your legs and a variety of other challenging exercises to transform your body.

#3. You don't need to purchase anything! You can simply use your body weight to get a fantastic workout. Think push-ups, planks, crunches, lunges, jumping jacks and squats. Do a search on the internet to find tons of exercises and videos.

How much weight-lifting is necessary for weight loss?

More good news! You really don't need to do any crazy 3 hour weight-lifting sessions. Only professional body-builders really need that much weight lifting. (And even they might be overdoing it?)

You really only need about 15-45 minutes of intense weight training 2-5 days a week to get great results. A 15-minute workout that includes cardio (jumping jack squats, for example) can be a great 5 days a week workout. It's quick and effective.

If you'd like to just work on your muscles and not rush through the process, then a slower 40 or 45-minute workout might be better for you. In that case, you probably would only need to do this type of training 2-3 days a week, alternating cardio on the other days.

Weight training

You will most likely want to vary what you do. The more you change what you're doing, the more your muscles will get confused, and the more areas you'll work. Plus, you're less likely to get bored. :) So, continually change what you're doing.

How will you know when your weight training is paying off?

Look in the mirror! Yes, that's obvious, but you'll notice the most changes by looking in the mirror. When you're building up your muscles, you might not notice a huge change on the scale. That's because muscle weighs more than fat. So don't be concerned with the scale! Look in the mirror. Notice how your clothes fit. Notice how you feel. These are the factors that are most important when losing weight.

Article source: C Piccoli 

Why You Need Weight Training For Weight Loss http://www.sooperarticles.com/health-fitness-articles/weight-loss-articles/why-you-need-weight-training-weight-loss-583009.html#ixzz3recrfoCg

Fat Loss Friday - Best forms of cardio that are not running

Running is arguably the simplest form of cardio, but sometimes it’s impossible to do. You’re knees hurt, it’s snowing or raining, you don’t have the time, running sucks. Whatever. Fortunately, there are plenty of ways to get in a good cardio workout without pounding the city streets. Here are some alternatives.

· HIIT – High intensity interval training is a fantastic way to get in a good cardio session, burn a ton of calories, and do so in a short amount of time. This is also a good way to get in some resistance training, as HIIT often includes bodyweight exercises like pushups and squats.

· Kettlebells – Unsurprisingly to anybody who has used them, kettlebells are fantastic for getting your heart rate up and keeping it up. Use a light bell and do a lot of reps, and pretty quickly you’ll be sweating like you’ve run a 10k. Grab a heavier one and you’ll get in a good strength/power workout.

· Swimming – Swimming is fantastic way to get in some low-impact cardio. Because there is no resistance against your joints, this is a particularly good option for people who are injured. It also works your arms and back more than your legs, which is good for those that want to tone up but don’t like to lift.

· Cycling – cycling has the benefit of being easy to do indoors.

Hop on a stationary cycle and go to town, but make sure to increase the resistance of the machine. Otherwise you will just be spinning your wheels (literally) and it won’t be much of a workout. It’s also a good way to get outside and see the sights, especially in a bicycle-friendly city like Portland.

· Elliptical – this is another machine that is popular with people who have injuries. It is low impact and a great way to get your heart rate through the roof, but, as with indoor cycling, be sure to select a pre-programmed workout or up the resistance of the machine. Doing an elliptical with no resistance won’t give you much benefit.

· Row – lots of gyms have rowing machines, which is fantastic, because it’s a solid way to increase heart rate using a full-body motion. Incidentally, it is also a good way to warm up before doing a weightlifting session, as it hits legs, arms and back while getting your heart rate up.

· Walk – walking is actually a great way to increase heart rate and burn some calories.

While it isn’t as strenuous as running is, it is easier on the joints and can provide some of the same benefits as running. Half an hour of moderate intensity walking is usually a decent alternative to other cardiovascular exercises.

Cardio is an important aspect of fitness, but sometimes can be difficult to do. Running is challenging, occasionally inconvenient, and can be hard on your body, but you can still get in a great cardio session without setting foot on a treadmill.

http://ezinepot.com/best-forms-cardio-not-running/

Fat Loss Friday - Cardio Exercises For All Body Types

When it comes to the body it is very important that you simply do some cardiovascular, whether you need to lose weight, improve your health or develop your muscle. And also you won't become bored because, there are many different types of aerobic exercise. Anything that will get your heartbeat pumping may pretty much have the desired effect. The thing that is confusing is that there are so many various cardio workouts out there which will benefit me personally most?

There is no right or wrong aerobic exercise for men as well as woman. The right choice is the actual cardio exercise you like and the one you'll stick to, but there are several that work amazingly well if your objective is to get fit and burn fat.

Running: 

Running is a great one for a lot of different factors. You don't need any kind of special gear apart from a few decent athletic shoes. You can do it almost anyplace and at any time. It's high-impact, which helps develop connective tissue and powerful bones. This gets your own heart rate upward a lot quicker compared to low or even no effect exercises. It is good for burning fats, especially if you include sprints, hillsides or attempt interval training. Exactly the same person might burn about 50% as much with only a quick walk. The only real downfall is it takes time to construct the endurance and power to run constantly and, since it is high impact, it might not benefit everyone. This body weight exercise is possibly the best cardio exercises.

Cycling:

Whether you are outdoors or even indoors, biking is an excellent cardiovascular workout. Using the power of the legs, a person can increase stamina while burning up lots of calories from fat, anywhere from 250-500 in 30 minutes, for the way fast you decide to go and how higher your target is.

Why is cycling better still than alternative activities is that you can include it to your daily life. You are able to ride back and forth from work or even use your bicycle to run chores around town. It is also low effect, which is ideal for your important joints and perfect cross-training for top impact pursuits like running or even aerobics.

Swimming:

Going swimming is an excellent choice simply because, like cross-country, it is a full body physical exercise. The more parts of the body your workout demands, the more calories from fat you'll burn up. Best of all, a person does not need to bother about any high-impact injuries since your joints tend to be fully backed. It's also excellent cross-training for additional cardio actions.

Aerobics:

Action aerobics is yet another good choice, specifically for people who such as choreographed workouts, try not to enjoy the jackhammer really feel of high-impact aerobics. This provides you the strength without the beating and it's simple to up the power used by including steppers.

Kick Boxing:

Kickboxing is yet another great option for exercisers who're looking for much more of a challenge with increased choreographed workouts. Mixing punches as well as kicks, involves both upper and lower physique, but it improves your posture making this a great all round exercise



Read more: http://www.interestingarticles.com/exercise/cardio-exercises-for-all-body-types-10388.html#ixzz3mqm9axEx

Wednesday Video - Become Fighting Fit

To celebrate the Season Six premiere of "The Walking Dead" here is a great fat blasting video that shows how to become fit and lean enough to combat the looming zombie apocalypse!

If fear of the zombie apocalypse keeps you up at night, it is time to train. And train hard. We created a workout that will teach you the skills you need to outrun, evade, and, if necessary, battle the walking dead. Press play and get ready to work on your speed, agility, and strength. Train as if your life depends upon it — now go!

Wednesday Video - How to lose ugly thigh fat fast

You’ve found the perfect swimsuit and short flirty dress for the next beach trip, but they don’t seem to look right on you, no thanks to the thigh fat you’ve been wanting to lose. You’re not alone. 

For most women, it seems that the smallest snack, or even the sight of food, makes their thighs swell. Worry not; you can do a variety of things to slim down your thighs and stop worrying about fat and cellulite again. 

Here’s how to lose ugly thigh fat fast:

Interval Training On The Treadmill For Weight Loss

Interval training on a treadmill is a heavy way to toast a good portion of calories and fashion a monumental fat torching situation inside of your body. It's 1 of the desirable ways for you to get rid of stubborn body fat, get ripped and bring about lean muscle tissue, precisely in your lower body.

Also there are a few pros to employing a treadmill over conventional cardio equipment. For example with a treadmill you are supporting your own bodyweight. It's a lot different than hopping on a bicycle or training on the elliptical.

The elliptical is cannot compare to using a treadmill cause you're not utilizing your own body weight. You are more like gliding than actually sprinting. It is exceptional for people with aging knee and hip problems, but if you can get on the treadmill, than do the treadmill. It's really is better.

At this moment if you have not formerly gotten it, interval training on the treadmill uses up a ton of calories by virtue of a little known term called EPOC which stands for excess post oxygen consumption. This is increased when you create an oxygen debt inside of your body. Because of this phenomenon, your body's metabolism increases and the swell part is this can persevere for plenty of hours after you have finished your workout. It needs higher levels of oxygen to return your body back to homeostasis; therefore it burns kcals, categorically from your body fat to repair itself.

It’s colossal stuff that can't be copied with just average, old, boring cardio.

Regular, old, cardio is okay and has its place in a program, but interval training is just so much finer, not only for weight loss, but overall fitness and health.

Also a separate thing that you can get wise to below is a wonderful interval training workout that you can do on the treadmill by yourself. Many treadmills have their own distinct number of programs that are placed into the machine, they are great, they work, but you don't need them.

One of my admired ways to apply interval training on the treadmill is from the movie Rocky IV. Conjure up when the Russian was working out and they kept adding to the slope of the treadmill and then they would focus back to Rocky and film him climbing the steep mountain?

Well that is what you are going to do for your next session.

You're going to take the treadmill from 0 degrees incline and then jack it all the way up to 15 degrees incline or as high as the piece of equipment can and that you can last at a rather accelerated speed. Begin at five and a half mph and see how long you can last as the treadmill keeps going up on the incline.

Once you no longer go any more, hop off the sides and rest, and bring the incline all the way back down to zero. Drop the miles per hour down to a nice leisurely pace of walking and recover. In the beginning, shoot for twenty seconds at least and at the highest incline you can muster and two minutes recovering. Do again this cycle for a total of twenty minutes.

If you can do more or even if you have to do less in intensity or duration that is fine. Remember, everyone is different and this program is not set in stone. Do what you can do and nothing more. I don't want you to hurt yourself. It's just not worth it. But this is a good and different way to utilize interval training on the treadmill.

By Jackson Mendel
in Health (submitted 2011-08-16) on GoArticles.com

10 Of The Biggest Fat Loss Furphies

#1 You can believe what you read in the magazines.

Unfortunately not. And without going on for hours here is the condensed reason why. MONEY! Take most of the major fitness magazines for example. Each of these magazines has articles, editorials and advertisements for the latest and greatest in fat burning products. Ever notice they’re all from the one company. Why? Because that magazine owns that company and all they are doing is using the magazine to promote their own product. Magazines have just become the forum by which supplement companies generate their huge revenues.

#2 The only natural weight loss method is starvation.

Starvation will actually cause you to gain weight in the long run. Yes it is true that you have to burn more calories than you eat. But this doesn’t mean starving yourself. If you drop your calorie intake dramatically your metabolic rate actually slows down and therefore you burn much less fat. Your body as a response increases your appetite to try to get you to eat more calories. Because you deplete your fat stores so quickly your body feeds off your muscles. Then when you eventually do start eating again your body, in anticipation of being starved of nutrients again will store everything it possibly can and therefore result in rapid weight gain again but this time without any muscle tissue- so you have just increased your body fat percentage.

#3 The diet pill is the secret.

People fail to realise the dangers of diet or appetite suppressing pills. Effectively they stop you from eating by making you feel full. The problem with this is that there are no nutrients entering your body. Your body’s response is to slow the metabolic rate to decrease fat burning. Prolonged use can have the same effect as starvation. And then, like starvation, as soon as you begin eating again your weight rises rapidly because your body begins to store fat again in anticipation of the next starvation period.

#4 All I need is a shake for breakfast, lunch and tea!

Meal replacement shakes are nothing more than supplements for an inadequate diet. The problem with them is that the body was never designed to live off liquid lunches. If they have been formulated correctly then they are invariably very low in calories. If your diet is too deficient in calories remember point 2- starvation. Meal replacement shakes also effectively eliminate the thermic value you get from consuming food and therefore slow your metabolism.

#5 All fat is bad.

It all depends on the type of fat. There are good and bad fats. The good fats, poly-unsaturated and mono-unsaturated fats can actually help reduce the risk of heart disease, cardiovascular problems and blood pressure problems. On the other hand, the BAD fats are the Saturated Fats and Trans-Fatty Acids which can be found in many of the deep fried, processed foods that flood today’s market. Fats are essential for our body to function correctly, you just have to know which ones to choose.

#6 Fat becomes muscle.

It is physiologically impossible to turn muscle into fat and vice versa. They are two completely separate types of tissue. If the muscles aren’t being trained then the body gets rid of the muscle tissue and therefore there is more room to store fat. The fat tends to be stored on top of your muscle tissue and therefore you lose your definition. However, when you train and build muscle you burn fat and subsequently the fatty deposits over your muscles shrink. Muscle takes up less room than fat so as you build muscle you can find that you tend to trim down. You cannot turn one into the other.

#7 Constant water consumption makes you bloated.

Water is one of the key players in metabolism, digestion and hunger control. None of these bodily systems function correctly without a sufficient level of water provided constantly to the body. The reason you feel bloated is that your body is not used to receiving the correct amount of water and so, like starvation, it retains the water and gives you that bloated feeling. If you regularly drink water then your body gets used to receiving a constant flow and therefore realises it doesn’t need to retain water, flushing your system and making the bloated feeling disappear.

#8 I am genetically fat.

It doesn’t matter what you metabolism or genetic disposition is like. The scientific facts are simple. If you burn more calories than you consume you lose weight. And if you eat less more often you keep your metabolism working at a higher rate for longer, therefore putting your body into a fat burning state for longer and giving you more energy.

#9 I have to do hours of cardio to burn fat.

Once again this is not the case. It all comes down to intensity. If you are doing very low intensity exercise (walking) then your body isn’t working hard to burn energy (fat) and therefore fat loss is very slow. If on the other hand you perform high-intensity exercise you are forcing your body to work hard, your energy stores are depleted quicker and your body subsequently enters the fat burning zone quicker. You don’t need to train for hours, 20-30 minutes of high intensity training may be all that is required.

#10 Performing a thousand crunches will flatten my stomach.

You cannot “area target” fat loss through exercise. You see the body has certain places it finds it easier to store fat. For men it is usually the stomach area whilst women it is usually the hips and thighs. But you can do no abdominal work at all and still see a reduction in your waistline. Training all parts of your body will burn fat from all those storage areas, not just one.

Article source: Expert Articles

By: Paul James
Submitted: 2007-08-06 21:47:31