Top 5 Fat Loss Tips To Get Ripped

Getting lean is not a cup of cake. It's not easy which is why fast fat loss is always a hot topic. So to get you closer to your dreams of getting ripped, here are 5 fat loss tips - from training to diet.

Article Summary:

-Emphasizing the negative repetition creates muscle trauma, which is good for fat burning.

-If you lose more than 3 pounds per week,  a lot of it was water and muscle

-A few beers every so often won't hurt, but if you do it regularly, you turn off fat burning.

For a majority of people getting lean is very difficult.It's not easy getting lean, at least for most people, which is why fast fat loss is always a hot topic. Most of you reading this probably want to uncover your abs sooner rather than later, for a midsection that looks like a cheese grater.

So to get you on the rocket ship to ripped, here are our top 5 fat loss blast-off tips from diet to training.

      Top 5 Weight Loss Tips

1. Eliminate Junk Food Most Of The Time:

You may think this is a no-brainer, but you'll be surprised at how those few chips, sodas and cookies on a regular basis add up (we just saw a cookie package, and each cookie, about two bites, packed 125 calories! Eat 8 and that's about half your daily calorie intake, 1,000 calories).

Notice that we said to eliminate junk "most of the time." That's because allowing it once or twice per week will prevent over-the-top binges. And besides, a loose-eating day, with a higher-calorie jolt, prevents your metabolism from slowing down, so it's a good thing.

Also, a common mistake is to make a gigantic calorie cut all at once. Many people get so motivated to lose fat that they starve themselves right off the bat. That causes your metabolism to slow to a crawl, and your body thinks it's starving, it hordes fat and burns your hard-earned muscle. That's when you get so frustrated that you give up.

The lesson is to reduce calories gradually, and the first action is to eliminate junk food, most of the time.

You'll Be Surprised At How Those Few Chips,

Sodas And Cookies On A Regular Basis Add Up.

2. Tone Down Alcohol Consumption:

A few beers or libations every so often won't hurt, but if you do it regularly, you turn off fat burning. The reason is that your body burns off alcohol first, it becomes your primary energy substrate.

So as you're burning off the alcohol, what happens to the food you eat? It's merely surplus calories going directly to fat cells. Not good. That means when you do choose to drink, don't eat a lot while you indulge.

3. Slow Down The Negative Stroke Of Your Reps In The Gym:

On at least one set of your big compound exercises, use a 1 1/2-seconds-up, 4-to-6-seconds-down tempo. In other words, slow down the negative on every rep.

For example, on bench presses, fire it up, then lower it slowly on every rep. Emphasizing the negative creates more muscle trauma, and that's a good thing for fat burning.

That's because it takes energy to repair muscle damage. Your metabolism kicks into gear for the entire recovery process, usually about two days or more after your workout. So you're burning fat 24/7, yes, even while you sleep. Exciting stuff!

Emphasizing The Negative Creates More Muscle Trauma,

And That's A Good Thing For Fat Burning.

4. Go For The Burn To End Each Target-Muscle Workout:

The best burn-inducing exercises are continuous-tension isolation moves, like leg extensions for quads, pushdowns for triceps and cable crossovers for chest.

By keeping tension on the target muscle throughout the set, you block blood flow. That occlusion creates muscle burn, which in turn enhances your natural growth hormone output. [Can J Appl Physio. 22:244-255; 1997]

GH strengthens muscles and connective tissue, but it's also a potent fat burner. That means muscle burn can help fuel the body fat churn.

End each body part with at least one set of a continuous-tension exercise, and make that set long enough to set fire to the target muscle, at least 12 controlled reps.

The Best Burn-Inducing Exercises Are

Continuous-Tension Isolation Moves.

5.Do A Short Cardio Session After Each Weight Workout:

You burn off all the sugar in your bloodstream with 30 minutes to an hour of weight training. That means any activity right after immediately taps into body fat.

In other words, right after your weight training is prime fat-burning time. All it takes is 15 minutes on a treadmill or stationary bike to make a serious dent in your fat stores. It's the most efficient fat-burning cardio you can do.

All It Takes Is 15 Minutes On A Treadmill Or Stationary

Bike To Make A Serious Dent In Your Fat Stores.

Don't Get Greedy

One last diet comment that we touched on briefly earlier: Don't get greedy; lose fat gradually. If you drop more than 3 pounds a week, you can be sure a lot of it was water and muscle.Continue that and you won't start looking better or feeling healthy, in fact, you'll feel like cr@p and look worse than you feel. We're all impatient when it comes to changing out bodies, but the best strategy is gradual and steady.

Have a goal of losing about 10 pounds of fat in a month as you keep lifting hard to build muscle. You'll be amazed at what shedding some ugly fat and gaining some rock-hard muscle will do for your total look and how you feel, from both health and self-confidence standpoints.And remember, if you do it right you'll be adding muscle and losing fat, in a sense, morphing mush to muscle, so the scale isn't something you should pay attention to very closely.

In other words, if you lose 10 pounds of fat and gain 10 pounds of muscle, you will look completely different (so much better), but the scale will read exactly the same. It's the fat-to-muscle reshuffle.

A better strategy to gauge your progress is to take photos every few weeks. They're real eye-openers. You can take relaxed front, side and back views, or you can shoot those "before" standards along with a variety of bodybuilding-type poses (put the camera on a tripod, if possible, at about waist height so you get a balanced top-to-bottom assessment).

Be sure to keep a list of the shots you take-the poses you hit-and the camera settings you use. A few weeks later, take photos again and use the same poses and camera settings.

Also, and this is important, if possible be sure the lighting is the same. Take the pictures in a room with a fairly bright overhead light and don't use the flash on your camera or your muscularity will be washed out.

Conclusion

You should see noticeable changes in your body if you're consistent, work out with weights for about an hour four days a week and follow each session with 15 minutes of cardio.

Cardio on your off days is okay, just don't overdo it. Even 30 minute walks will add to your calorie deficit. And eat clean, but don't starve yourself, get plenty of protein, fruits and vegetables without the junk.

Try all of the above for 30 days and prepare to be amazed! Your attention-grabbing physique will start to peak, and soon you'll be smiling when you peel off your shirt and hear, "Man, where'd you get those abs?"

7 benefits of regular exercise

We all know that exercise is very good for us, but do you really know how much? It not only makes you look lean and slim but it also keeps your body fit from the inside. It boosts your mood and improves your sex life. Find out more about the benefits of exercise and how it can improve your life.

Want to feel better, have more energy and perhaps even live longer? Look no further than exercise. The health benefits of regular exercise and physical activity are hard to ignore. And the benefits of exercise are yours for the taking, regardless of your age, sex or physical ability. Need more convincing to exercise? Check out these seven ways exercise can improve your life.

No. 1: Exercise controls weight:

Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. You don't need to set aside large chunks of time for exercise to reap weight-loss benefits. If you can't do an actual workout, get more active throughout the day in simple ways — by taking the stairs instead of the elevator or revving up your household chores.

No. 2: Exercise combats health conditions and diseases

Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight, being active boosts high-density lipoprotein (HDL), or "good," cholesterol and decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases. In fact, regular physical activity can help you prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, certain types of cancer, arthritis and falls.

No. 3: Exercise improves mood

Need an emotional lift? Or need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

No. 4: Exercise boosts energy

Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you have more energy to go about your daily chores

Benefits of exercise

No. 5: Exercise promotes better sleep

Struggling to fall asleep? Or to stay asleep? Regular physical activity can help you fall asleep faster and deepen your sleep. Just don't exercise too close to bedtime, or you may be too energized to fall asleep.

No. 6: Exercise puts the spark back into your sex life

Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can leave you feeling energized and looking better, which may have a positive effect on your sex life. But there's more to it than that. Regular physical activity can lead to enhanced arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise.

No. 7: Exercise can be fun

Exercise and physical activity can be a fun way to spend some time. It gives you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting. So, take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it. If you get bored, try something new.

The bottom line on exercise

Exercise and physical activity are a great way to feel better, gain health benefits and have fun. As a general goal, aim for at least 30 minutes of physical activity every day. If you want to lose weight or meet specific fitness goals, you may need to exercise more. Remember to check with your doctor before starting a new exercise program, especially if you have any health concerns.

Learn more about exercise at Fat Loss Tips to remove fat fast.

(PIC) Dont wait for Perfect conditions

RUNNING IN COLD WEATHER IS ACTUALLY GOOD

Running in cold weather can have some surprisingly beneficial effects on your body, yet some people still view it as potentially dangerous. However, cold weather need not be a deterring factor when you are considering getting in some running exercise. Cold-weather running provides benefits like improving your energy levels, and subsequently, your mood--just as running in warm temperatures does. Another upside to running in cold weather is that your body will be more toned and healthy-looking for the summer months when you will want to show off more of your body. The key to cold-weather running is just taking precautions against the cold.

Weight Loss or Weight Maintenance:

Running is ideal for either helping you lose weight or simply for weight maintenance. Running in cold weather does not change that. When you run, you are using a great deal of energy; this energy is what causes you to burn off a lot of calories. Since calories are what weight gain is based on, burning off a good deal of them when you run in cold weather is what keeps weight off or managed. Running in cold weather is simply all about preventing anything adverse from happening while still getting in exercise that is good for your body. For instance, if you run in cold weather, then be sure to dress in layers of clothing. How many layers will depend on the degree of coldness, but in general, you want synthetic material close to your skin (it wicks sweat away from your body) and an outer layer that fights off cold wind.

Cardio Health:

Despite the colder temperatures, running in cold weather is still good for your cardio health. Some benefits include a desirable lowering of your blood pressure and even making sure that the arteries keep their elasticity. When you get these cardio-health benefits as you run, you are also helping your long-term health by lessening your risk of a stroke or a heart attack. Again, while running in cold weather is possible, you should still take precautions. For instance, if the weather is really cold, then you will want to make sure to protect your head by wearing a hat or even a scarf. The reason is that if you don't, then nearly 40 percent of your body heat will be lost through your head.

Slows Down the Aging Process:

Slowing down the aging process is another reason why cold-weather running is really good for your body. It leads to a reduced tendency for your body to experience bone and muscle wasting (decrease in the mass of bone and muscle). As always, due to the cold, you want to stay on guard. One additional measure is to stay hydrated. Coldness increases the dryness effect, which can lead to dehydration, so make certain to drink before, during and after your run.

Get more reasons to exercise here at  Benefits of Regular Physical Activity .