When going on a diet, most people automatically think that late-night eating is a big no-no.
In their mind, since they are going to bed right away, they believe that anything they do choose to eat will pretty much turn directly to fat.
This, however, is not the case at all.
Total Calories Count When It Comes to Fat Loss
First up, it's important to realize that the thing that will be of utmost importance when it comes to fat loss is total calorie intake.
Regardless of when you eat your calories, if you don't eat more than your body burns, you will still lose weight.
Likewise, regardless of when you eat your calories, if you eat more than your body burns, you're going to do the opposite - gain weight.
So, by the law of thermodynamics, eating at night is not going to strictly cause weight gain in and of itself.
Feelings of Satiety On a Weight Loss Diet
Next up, you need to consider your feelings of satiety. The thing with eating too much at night is that it likely means you aren't eating enough during the day (assuming you're eating the corect level of calories).
This will likely leave you feeling hungry throughout the day and you could start noticing a lack of energy.
Difficulty Sleeping
Finally, the last thing to point out is that if you're eating too much right before bed, you may have trouble sleeping. While this is not directly tied into weight loss, a lack of sleep does increase cortisol levels, which then promotes an increased chance of fat accumulation around the stomach.
On the other hand though, going to bed on an empty stomach and hungry likely isn't a good thing either, as that could keep you awake just the same.
So, next time you're wondering about eating before bed and weight loss, keep these points in mind.
As long as you carefully plan out what you're going to eat and fit it in with your daily calorie totals, you shouldn't have any issues with weight loss.
Top 5 Tips to Avoid Binge Eating
By guest author Craig Ballantyne
It happens to almost everyone. You get home from work, tired,hungry, and stressed, and you eat a nice dinner. But even though youare full, you go back to the fridge at 8. Then at 8:30. And then again at 9. You might even hit the fridge, or worse - the freezer for ice cream - at 10:30.
Night-time eating. Binge eating. Whatever you call it, it's killingyour progress. So here are my top 5 tips for overcoming binge eating.
When I hear from Turbulence Training readers about their problems with binge eating, I want to help. That's why I started a list of the best ways to stop binge eating.
1) Brush your teeth after every meal.
2) Keep the binge food as far away, and as inconviently located aspossible. If you have a kids, and keep some treats for them in thehouse, put them somewhere that you have to work to get them. Ie.The top shelf.
3) Go for a quick walk or miniworkout of bodyweight exercisesrather than a binge.
4) Eat fruit, not junk, when you just can't stop eating.
5) Try to avoid the environements where binges happen.
You can learn more tips for dealing with emotional eating in the TTForums, and you get a free 3-month membership to the TT forums whenyou grab your copy of Turbulence Training here:
===> Turbulence Training
It happens to almost everyone. You get home from work, tired,hungry, and stressed, and you eat a nice dinner. But even though youare full, you go back to the fridge at 8. Then at 8:30. And then again at 9. You might even hit the fridge, or worse - the freezer for ice cream - at 10:30.
Night-time eating. Binge eating. Whatever you call it, it's killingyour progress. So here are my top 5 tips for overcoming binge eating.
When I hear from Turbulence Training readers about their problems with binge eating, I want to help. That's why I started a list of the best ways to stop binge eating.
1) Brush your teeth after every meal.
2) Keep the binge food as far away, and as inconviently located aspossible. If you have a kids, and keep some treats for them in thehouse, put them somewhere that you have to work to get them. Ie.The top shelf.
3) Go for a quick walk or miniworkout of bodyweight exercisesrather than a binge.
4) Eat fruit, not junk, when you just can't stop eating.
5) Try to avoid the environements where binges happen.
You can learn more tips for dealing with emotional eating in the TTForums, and you get a free 3-month membership to the TT forums whenyou grab your copy of Turbulence Training here:
===> Turbulence Training
Tired of Your Belly Fat?
If you're frustrated with your current six pack plan results, there is a very good chance that there's something you're not doing quite right.
What is this magical factor that's keeping you from getting the six pack you're so longing for?
The keys to getting a six pack include (in order of importance).
1. A successful weight loss diet program.
2. A fat loss workout program that will help to burn calories while you do it, as well as speed hte metabolism up so you burn more calories once it's finished.
3. The motivation and determination to see your programs through. While this is in third position, it is what will drive numbers 1 and 2 to work.
Watch this quick video by Vince DelMonte to get his take on what it takes to get six pack abs.
For more on Vince's program, see Your Sixpack Quest.
What is this magical factor that's keeping you from getting the six pack you're so longing for?
The keys to getting a six pack include (in order of importance).
1. A successful weight loss diet program.
2. A fat loss workout program that will help to burn calories while you do it, as well as speed hte metabolism up so you burn more calories once it's finished.
3. The motivation and determination to see your programs through. While this is in third position, it is what will drive numbers 1 and 2 to work.
Watch this quick video by Vince DelMonte to get his take on what it takes to get six pack abs.
For more on Vince's program, see Your Sixpack Quest.
Cheap Fat Loss Diet Plans
More and more people are trying to find creative ways to save money these days and this includes their fat loss diet.
Whether it's staying in more often for entertainment, switching to taking the bus rather than relying on your car for transportation, or rethinking all the various subscriptions they have in their lives, one things for certain, saving is a priority.
Sadly, for many people, this may also mean a reduction in the food quality of their diet.
Unfortunately, many of the healtheir food choice options for fat loss - fresh produce, fish, lean cuts of chicken, nuts, and so on, can bite a good chunk out of your bank account.
As such, if you're focusing on shrinking the size of your budget, you may sway from eating these foods and select cheaper options, which are often more processed or of lower quality.
It doesn't have to be this way, however.
Here are some tips to creating a cheap fat loss diet plan for yourself.
Buy From the Bulk Bins
If nuts are on your fat loss diet plan, consider purchasing them from the bulk bins rather than buying them from a package.
Many times it is a great deal cheaper this way, and there is no difference whatsoever in nutritional value.
Furthermore, consider replacing some of the pricer nut varieties (almonds, walnuts, etc) with peanuts, which come quite cheap.
While the nutrient profile will be slightly different, nuts are still very healthy - and much better than diving into a bag of chips or whatever you would likely eat as a replacement.
Consider Frozen
When it comes to your vegetable options, consider purchasing frozen produce more often.
Not only do these not go bad - hence you won't have to worry about wasting money due to spoilage, they also are priced more effectively as well.
As an added benefit, you can purchase frozen vegetables year round, while if you only opt to buy fresh, you may be limited by the seasons.
Change Protein Sources
While shorting yourself on protein should not be an option (this is a huge mistake to make on any fat loss diet), you certainly can swap the type of protein you're eating without too many negative side effects.
For example, do you always choose tuna fillets? Now might be the time to consider swapping this for canned tuna (some of the time - due to mercury content).
Likewise, egg whites are cheaper than chicken, so this might be another trade off you can make.
Most important is that you are just getting the protein you need on your fat loss diet, so just make a concentrated effort in getting this accomplished.
Have Oatmeal For Breakfast
As far as your breakfast (and even snacks) are concerned, nothing beats oatmeal for nutrient value.
Not only is a good source of slow digesting carbs, which is important on a fat loss diet plan, but it's also got a healthy dose of fiber and does contain protein as well.
The best part about oatmeal - it's only cents a bowl. Almost anyone should be able to afford this (again, you can purchase this from the bulk bins too).
So, be sure you keep these tips in mind when trying to come up with cheap fat loss diet plans.
With some advanced thinking, it really doesn't have to be all that difficult.
Whether it's staying in more often for entertainment, switching to taking the bus rather than relying on your car for transportation, or rethinking all the various subscriptions they have in their lives, one things for certain, saving is a priority.
Sadly, for many people, this may also mean a reduction in the food quality of their diet.
Unfortunately, many of the healtheir food choice options for fat loss - fresh produce, fish, lean cuts of chicken, nuts, and so on, can bite a good chunk out of your bank account.
As such, if you're focusing on shrinking the size of your budget, you may sway from eating these foods and select cheaper options, which are often more processed or of lower quality.
It doesn't have to be this way, however.
Here are some tips to creating a cheap fat loss diet plan for yourself.
Buy From the Bulk Bins
If nuts are on your fat loss diet plan, consider purchasing them from the bulk bins rather than buying them from a package.
Many times it is a great deal cheaper this way, and there is no difference whatsoever in nutritional value.
Furthermore, consider replacing some of the pricer nut varieties (almonds, walnuts, etc) with peanuts, which come quite cheap.
While the nutrient profile will be slightly different, nuts are still very healthy - and much better than diving into a bag of chips or whatever you would likely eat as a replacement.
Consider Frozen
When it comes to your vegetable options, consider purchasing frozen produce more often.
Not only do these not go bad - hence you won't have to worry about wasting money due to spoilage, they also are priced more effectively as well.
As an added benefit, you can purchase frozen vegetables year round, while if you only opt to buy fresh, you may be limited by the seasons.
Change Protein Sources
While shorting yourself on protein should not be an option (this is a huge mistake to make on any fat loss diet), you certainly can swap the type of protein you're eating without too many negative side effects.
For example, do you always choose tuna fillets? Now might be the time to consider swapping this for canned tuna (some of the time - due to mercury content).
Likewise, egg whites are cheaper than chicken, so this might be another trade off you can make.
Most important is that you are just getting the protein you need on your fat loss diet, so just make a concentrated effort in getting this accomplished.
Have Oatmeal For Breakfast
As far as your breakfast (and even snacks) are concerned, nothing beats oatmeal for nutrient value.
Not only is a good source of slow digesting carbs, which is important on a fat loss diet plan, but it's also got a healthy dose of fiber and does contain protein as well.
The best part about oatmeal - it's only cents a bowl. Almost anyone should be able to afford this (again, you can purchase this from the bulk bins too).
So, be sure you keep these tips in mind when trying to come up with cheap fat loss diet plans.
With some advanced thinking, it really doesn't have to be all that difficult.
Weights or Cardio For Fat Loss Workouts?
One of the key things that you must do when you make weight loss a goal of yours is put together a good fat loss workout that will deliver the results you're looking for.
Far too many people get mixed up when coming up with fat loss workouts, and thus, only derail the progress they should be making.
One of the biggest misconceptions when it comes to fat loss workouts is that you should be performing more and more cardio training in order to burn more calories each day.
While it's true - cardio can be a fantastic calorie burner, what's also true is that cardio won't burn a lot of calories after the session is done.
So, you'll burn a good 300-600 calories during the session (depending on the type and how long you go), but after that, you might as well kiss your calorie burning potential good bye.
Weight training, on the other hand, will help to stimulate more muscle fibers and cause more damage.
When the body then repairs this damage, it will burn a considerable amount of calories doing so, thus your metabolism stays elevated for hours to come while you're out of the gym.
Essentially, with a good weight training workout, you'll be burning calories for hours after you're finished - try and match that with cardio.
Since there are 24 hours in a day, the more you can increase the amount of calories you burn over these hours, the better off you're going to be.
So, next time you're putting together a fat loss workout, choose weight lifting over cardio.
Some cardio is likely going to be there, but it should not be the largest component of what you're doing.
For a workout program that delivers results in as little as 10 minutes, have a look at the Morning Routine included in the Cheat Weight Loss Program.
Far too many people get mixed up when coming up with fat loss workouts, and thus, only derail the progress they should be making.
One of the biggest misconceptions when it comes to fat loss workouts is that you should be performing more and more cardio training in order to burn more calories each day.
While it's true - cardio can be a fantastic calorie burner, what's also true is that cardio won't burn a lot of calories after the session is done.
So, you'll burn a good 300-600 calories during the session (depending on the type and how long you go), but after that, you might as well kiss your calorie burning potential good bye.
Weight training, on the other hand, will help to stimulate more muscle fibers and cause more damage.
When the body then repairs this damage, it will burn a considerable amount of calories doing so, thus your metabolism stays elevated for hours to come while you're out of the gym.
Essentially, with a good weight training workout, you'll be burning calories for hours after you're finished - try and match that with cardio.
Since there are 24 hours in a day, the more you can increase the amount of calories you burn over these hours, the better off you're going to be.
So, next time you're putting together a fat loss workout, choose weight lifting over cardio.
Some cardio is likely going to be there, but it should not be the largest component of what you're doing.
For a workout program that delivers results in as little as 10 minutes, have a look at the Morning Routine included in the Cheat Weight Loss Program.
More Truth About Abs
Everywhere you turn you see more and more information about what you should be doing to get sick pack abs.
But, what techniques are really going to be effective for getting six pack abs?
Here is Your Six Pack Quest author, Vince DelMonte, discussing some of the truths about abs.
To start training the right way for six pack abs, please see Your Six Pack Quest.
But, what techniques are really going to be effective for getting six pack abs?
Here is Your Six Pack Quest author, Vince DelMonte, discussing some of the truths about abs.
To start training the right way for six pack abs, please see Your Six Pack Quest.
How Many Sets Should You Do For Fat Loss?
When it comes to achieving maximum fat loss, many people prefer to work in the higher rep range as they feel that this will help them burn more calories quicker.
While it is true that doing so will help boost the metabolic burn during the workout, it's unlikely that this type of fat loss workout will really burn many calories over the long run, which is what you really need to concern yourself with.
Benefits of Heavy Lifting While Dieting
First up on the list of benefits you can get from performing a solid weight training program when trying to lose weight is the fact that it will burn a number of calories later on in the day.
Generally, the heavier weight you lift during your workouts, the more intense it will be.
Think about it.
What would really be harder for you to do?
A set of 20 bicep curls using 5 pound weights?
Or, a set of 7 bicep curls using 15 pound weights?
Now, obviously we all cannot just start up using 15 pound weights, but, with some practice, you'd be surprised at how quickly you can increase the weight - or how strong you actually are.
Those 15 pound weights though will be much more beneficial when it comes time to increasing the calorie burn you experience later on in the day, due to this intensity factor.
Enhanced Muscle Mass Retention While On A Diet
The next great thing about lifting heavier weights is that it will send a very strong signal to the body, instructing it to keep whatever muscle mass it has.
When you're dieting, the body is much more likely to use muscles as fuel for energy, so you really do need to take steps to safeguard your muscle mass.
While light weights will help, they will not help to near the degree that heavier weights would.
Increased Strength Development
Finally, the last reason why lifting heavier weights will be beneficial for you while dieting is due ot the fact that it will help to promote strength retention and possibly even development.
While you cannot expect to make huge strength gains while on a diet, you certainly can maintain your strenght if you follow a correct weight loss workout. Heavy lifting is what will make up this correct weight loss workout.
So, next time you're going into the gym, keep this in mind. Just because your goal is to lose weight does not mean that your weight loss workouts should do a complete switch over.
Muscle only grows you provide more calories than you burn and when on a fat loss diet, this is most certainly not going to be happening.
While it is true that doing so will help boost the metabolic burn during the workout, it's unlikely that this type of fat loss workout will really burn many calories over the long run, which is what you really need to concern yourself with.
Benefits of Heavy Lifting While Dieting
First up on the list of benefits you can get from performing a solid weight training program when trying to lose weight is the fact that it will burn a number of calories later on in the day.
Generally, the heavier weight you lift during your workouts, the more intense it will be.
Think about it.
What would really be harder for you to do?
A set of 20 bicep curls using 5 pound weights?
Or, a set of 7 bicep curls using 15 pound weights?
Now, obviously we all cannot just start up using 15 pound weights, but, with some practice, you'd be surprised at how quickly you can increase the weight - or how strong you actually are.
Those 15 pound weights though will be much more beneficial when it comes time to increasing the calorie burn you experience later on in the day, due to this intensity factor.
Enhanced Muscle Mass Retention While On A Diet
The next great thing about lifting heavier weights is that it will send a very strong signal to the body, instructing it to keep whatever muscle mass it has.
When you're dieting, the body is much more likely to use muscles as fuel for energy, so you really do need to take steps to safeguard your muscle mass.
While light weights will help, they will not help to near the degree that heavier weights would.
Increased Strength Development
Finally, the last reason why lifting heavier weights will be beneficial for you while dieting is due ot the fact that it will help to promote strength retention and possibly even development.
While you cannot expect to make huge strength gains while on a diet, you certainly can maintain your strenght if you follow a correct weight loss workout. Heavy lifting is what will make up this correct weight loss workout.
So, next time you're going into the gym, keep this in mind. Just because your goal is to lose weight does not mean that your weight loss workouts should do a complete switch over.
Muscle only grows you provide more calories than you burn and when on a fat loss diet, this is most certainly not going to be happening.
Fat Loss Q & A - How Much Cardio is Necessary for Weight Loss?
Q: I've already experienced some great results from my weight loss program, but over the last couple of weeks, I've seen a hard plateau.
I'm not sure why this would be happening though. I've started to think that maybe I should add more cardio training to help get weight loss moving again.
What are your thoughts on this?
A: First, I'd say to really evaluate your diet. Weight loss is going to be more a function of what you're putting in your mouth rather than what you're doing with your fat loss workouts.
While many people don't want to hear this - because let's face it, we like to eat! - it is reality.
Diet plays a huuuuge role in fat loss - double emphasis on 'huge'.
It cannot be stressed enough.
While some good cardo will help you see results, adding too much and your metabolism will start to show strong signs of slow-down, actually making fat loss a great deal harder.
So, while yes, you can add some more cardio, I'd do so with caution. A better place to look would be your diet.
It is very possible to lose weight with a good diet program and weight training workout set-up, proving that cardio isn't actually necessary at all (strictly speaking in terms of fat loss).
Have a fat loss question?
Submit all questions to freefatlossnews@gmail.com and check back regularly to see if yours has been answered.
I'm not sure why this would be happening though. I've started to think that maybe I should add more cardio training to help get weight loss moving again.
What are your thoughts on this?
A: First, I'd say to really evaluate your diet. Weight loss is going to be more a function of what you're putting in your mouth rather than what you're doing with your fat loss workouts.
While many people don't want to hear this - because let's face it, we like to eat! - it is reality.
Diet plays a huuuuge role in fat loss - double emphasis on 'huge'.
It cannot be stressed enough.
While some good cardo will help you see results, adding too much and your metabolism will start to show strong signs of slow-down, actually making fat loss a great deal harder.
So, while yes, you can add some more cardio, I'd do so with caution. A better place to look would be your diet.
It is very possible to lose weight with a good diet program and weight training workout set-up, proving that cardio isn't actually necessary at all (strictly speaking in terms of fat loss).
Have a fat loss question?
Submit all questions to freefatlossnews@gmail.com and check back regularly to see if yours has been answered.
How Much Water Do You Need For Fast Fat Loss?
You hear it time and time again - if you want to speed up your rate of fat loss, drink more water.
Water, water, water - we all get sick of it after so long. If you're consistantly drinking 8 or more glasses a day - likely more if you exercise rigorously, you're going to tire of it.
Not to mention that you might as well just set up shop in the bathroom (or invest in a porta potty) since you're in there so much.
But, is it all really necessary?
Why Drinking Water Is Important
The first thing to realize is that water will help with the weight loss process.
Why?
Because when you are dehydrated, it's very easy to mistake this for hunger and eat instead.
As you likely already know, fat loss does come down to total calorie intake, therefore the more food you eat, the more you'll struggle with your weight loss results.
Secondly, water will help to clean out the body of any toxins present, therefore helping you feel and function better.
Since when you are on a fat loss diet you are already going to be running off less fuel which tends to decrease your feelings of energy, water becomes even more important.
The Left Out Factor
What is often left out though among dieters who are attempting to get more water in is the fact that this water can come from a variety of sources - not just the clear stuff itself.
For example, that bowl of melon you had for lunch - it counts.
The tea you drank during your mid-morning break - counts as well.
Even the soup you had before dinner will count, provided it was a clear broth based soup.
Even coffee can count to an extent - because in all reality often the incoming fluid will overcompensate for the fluid moved out of the body due to caffeine.
Just don't overdo it on that.
So, next time you're wondering how much water is really necessary, keep these points in mind.
Water, water, water - we all get sick of it after so long. If you're consistantly drinking 8 or more glasses a day - likely more if you exercise rigorously, you're going to tire of it.
Not to mention that you might as well just set up shop in the bathroom (or invest in a porta potty) since you're in there so much.
But, is it all really necessary?
Why Drinking Water Is Important
The first thing to realize is that water will help with the weight loss process.
Why?
Because when you are dehydrated, it's very easy to mistake this for hunger and eat instead.
As you likely already know, fat loss does come down to total calorie intake, therefore the more food you eat, the more you'll struggle with your weight loss results.
Secondly, water will help to clean out the body of any toxins present, therefore helping you feel and function better.
Since when you are on a fat loss diet you are already going to be running off less fuel which tends to decrease your feelings of energy, water becomes even more important.
The Left Out Factor
What is often left out though among dieters who are attempting to get more water in is the fact that this water can come from a variety of sources - not just the clear stuff itself.
For example, that bowl of melon you had for lunch - it counts.
The tea you drank during your mid-morning break - counts as well.
Even the soup you had before dinner will count, provided it was a clear broth based soup.
Even coffee can count to an extent - because in all reality often the incoming fluid will overcompensate for the fluid moved out of the body due to caffeine.
Just don't overdo it on that.
So, next time you're wondering how much water is really necessary, keep these points in mind.
Calculating Your Calorie Intake For Fat Loss
One of the first steps you need to take when trying to achieve the goal of fat loss is figuring out what an appropriate calorie intake should be for a weight loss diet.
Unless you're eating an appropriate calorie intake, you're not going to see the results you're looking for - plain and simple.
Weight loss really can be thought of as a science - basically if you're not eating fewer calories than you burn on a regular basis, you aren't going to see fat loss happening.
This part of the equation must be there, otherwise you will either maintain your current weight or possibly even gain weight (if you're in a calorie surplus).
Now, when it comes to calculating this calorie intake for a weight loss diet, there are a number of fancy calculators you can use.
While these will typically give you a good estimate of your approximate range (and they're even better if they factor in how much lean body mass you have), many do involve meticulous calculations.
An easier way to determine how many calories your body will take to lose weight is to take your current body weight in pounds and multiply by a factor of 10-13.
This will give you a great idea with regards to the range of calories you should be reaching for, so then you can simply adjust as you go.
I'd recommend starting with the higher end of the range (bodyweight times thirteen calories per day), and then bringing that down if fat loss is not happening.
One thing is for sure though and that's that unless you're tracking your calories, you won't have a good estimation of what direction you need to move in order to get fat loss results happening.
So, keep this simple tip in mind. Fat loss really does not need to be all that complicated as long as you understand some basic principles and apply them to your program.
For a weight loss program that has all the calculations already figured out for you and allows you to eat more foods that you enjoy on a daily basis, try the Cheat Weight Loss Program.
Unless you're eating an appropriate calorie intake, you're not going to see the results you're looking for - plain and simple.
Weight loss really can be thought of as a science - basically if you're not eating fewer calories than you burn on a regular basis, you aren't going to see fat loss happening.
This part of the equation must be there, otherwise you will either maintain your current weight or possibly even gain weight (if you're in a calorie surplus).
Now, when it comes to calculating this calorie intake for a weight loss diet, there are a number of fancy calculators you can use.
While these will typically give you a good estimate of your approximate range (and they're even better if they factor in how much lean body mass you have), many do involve meticulous calculations.
An easier way to determine how many calories your body will take to lose weight is to take your current body weight in pounds and multiply by a factor of 10-13.
This will give you a great idea with regards to the range of calories you should be reaching for, so then you can simply adjust as you go.
I'd recommend starting with the higher end of the range (bodyweight times thirteen calories per day), and then bringing that down if fat loss is not happening.
One thing is for sure though and that's that unless you're tracking your calories, you won't have a good estimation of what direction you need to move in order to get fat loss results happening.
So, keep this simple tip in mind. Fat loss really does not need to be all that complicated as long as you understand some basic principles and apply them to your program.
For a weight loss program that has all the calculations already figured out for you and allows you to eat more foods that you enjoy on a daily basis, try the Cheat Weight Loss Program.
Circuit Training For Fat Loss
Many people have heard about circuit training at one point or another. Most feel that this is an ideal way to help ramp up the fat loss process since you'll be burning calories at an elevated rate, hence seeing better results.
But, is this really the case?
While traditional circuit training programs can work, if you're lifting incredibly light weights (say five to ten pounds), you're not really doing much in the way of actually working to increase your strength.
Because of this, you may burn some calories while you're doing the circuit, but it's not very likely that you'll burn all that more later on.
In order to effectively burn calories over the long term, you need to be doing exercises that will ramp up your rate of weight loss, helping you experience a greater calorie burn after the session is over.
Circuit training - but with heavier weights, can do this.
An example of a full body circuit training program that is designed to help maximize both calorie burn during and after the circuit is complete is shown below, by Your Six Pack Quest author, Vince DelMonte.
Click HERE for more information on Vince's program.
But, is this really the case?
While traditional circuit training programs can work, if you're lifting incredibly light weights (say five to ten pounds), you're not really doing much in the way of actually working to increase your strength.
Because of this, you may burn some calories while you're doing the circuit, but it's not very likely that you'll burn all that more later on.
In order to effectively burn calories over the long term, you need to be doing exercises that will ramp up your rate of weight loss, helping you experience a greater calorie burn after the session is over.
Circuit training - but with heavier weights, can do this.
An example of a full body circuit training program that is designed to help maximize both calorie burn during and after the circuit is complete is shown below, by Your Six Pack Quest author, Vince DelMonte.
Click HERE for more information on Vince's program.
The Best Cardio For Fat Loss
Even if you're new to the fat loss world, you likely already know that cardio training is a key component for most people.
While it's not going to be quite as important as a proper fat loss program, it still is going to rank up there as one of the elements that will make your fat loss program successful.
The objective of cardio should not be to simple burn calories so you can eat more though - that's a bad habit to get into and one which could leave you doing hours upon hours of cardio daily (which only stalls progress), but rather, the cardio you do should serve to boost your metabolic rate so you're burning more calories all day long.
What sounds better to you?
-one cardio session that burns 300 calories, while you burn a total of 1200 for the rest of the day (for a 1500 calorie burn total for the day)
or
-a cardio session that burns 200 calories, but causes you to burn 1500 hundred for the rest of the day (for a total of a 1700 calorie burn)
While you may not think that 200 calorie difference is much, over the span of a month, it equates to a total of two pounds of pure fat off your body!
Think about it - it makes a difference!
Sometimes it's beneficial to perform shorter cardio sessions if they will burn more calories over time.
This is exactly what interval training does.
Interval training is a type of fat loss cardio where you will go hard for a period of thirty seconds to a minute, and then rest for another thirty seconds to two minutes.
This interval process will then be repeated for a total of eight to twelve times in a single session, leaving you with a cardio workout that lasts about twenty to thirty minutes.
Note though that these intervals are supposed to be tough.
If you are not breathing hard for air after they are completed, you are not working hard enough. It's really as simple as that.
This interval fat loss workout is much more preferable over doing a cardio session at a steady pace for a longer period of time (forty-five to sixty minutes) because it will boost the metabolic rate due to its intensity.
Do keep in mind though that due to the intense nature of this session, you should be doing no more than three a week - two if you're also weight training three to four days a week as well.
But trust me, you won't need any more than that to get the results you're looking for.
So, be sure you consider changing up your cardio routine and doing some interval training. It really will make a difference.
For more workout information that incorporates interval style training and body weight exercises, have a look through featured 'Men's Health' trainer, Craig Ballantyne's Turbulence Training Program.
====> Click http://www.cheatweightloss.comhere for Turbulence Training
While it's not going to be quite as important as a proper fat loss program, it still is going to rank up there as one of the elements that will make your fat loss program successful.
The objective of cardio should not be to simple burn calories so you can eat more though - that's a bad habit to get into and one which could leave you doing hours upon hours of cardio daily (which only stalls progress), but rather, the cardio you do should serve to boost your metabolic rate so you're burning more calories all day long.
What sounds better to you?
-one cardio session that burns 300 calories, while you burn a total of 1200 for the rest of the day (for a 1500 calorie burn total for the day)
or
-a cardio session that burns 200 calories, but causes you to burn 1500 hundred for the rest of the day (for a total of a 1700 calorie burn)
While you may not think that 200 calorie difference is much, over the span of a month, it equates to a total of two pounds of pure fat off your body!
Think about it - it makes a difference!
Sometimes it's beneficial to perform shorter cardio sessions if they will burn more calories over time.
This is exactly what interval training does.
Interval training is a type of fat loss cardio where you will go hard for a period of thirty seconds to a minute, and then rest for another thirty seconds to two minutes.
This interval process will then be repeated for a total of eight to twelve times in a single session, leaving you with a cardio workout that lasts about twenty to thirty minutes.
Note though that these intervals are supposed to be tough.
If you are not breathing hard for air after they are completed, you are not working hard enough. It's really as simple as that.
This interval fat loss workout is much more preferable over doing a cardio session at a steady pace for a longer period of time (forty-five to sixty minutes) because it will boost the metabolic rate due to its intensity.
Do keep in mind though that due to the intense nature of this session, you should be doing no more than three a week - two if you're also weight training three to four days a week as well.
But trust me, you won't need any more than that to get the results you're looking for.
So, be sure you consider changing up your cardio routine and doing some interval training. It really will make a difference.
For more workout information that incorporates interval style training and body weight exercises, have a look through featured 'Men's Health' trainer, Craig Ballantyne's Turbulence Training Program.
====> Click http://www.cheatweightloss.comhere for Turbulence Training
Pre-Workout Meals For Fat Loss
When starting up on a fat loss diet, one of the first things many people will do is eliminate their pre-workout meal.
That's right - it's out of there!
The reason for this is because they think, if they skip this meal, they're going to ramp up the rate of fat loss that much higher because their body will automatically start burning stored fat.
If they eat a pre-workout meal, on the other hand, they're going to have to burn all those calories off first - what a hassle!
The big issue with this though is that without that pre-workout meal there - particularly if you happen to be working out in the morning, you're not going to have nearly enough energy to get in a good workout and you could even risk muscle mass loss.
The pre-workout meal should ideally provide a mixture of carbohydrates for energy (fast-acting is best) and then some protein to supply the body with amino acids.
Some people who have difficulty tolerating whole food before exercise choose to do this in the form of a shake, while others will just go for the solid meal.
The choice is up to you - but one thing that is certain, you need to get that pre-workout meal in there.
Granted it doesn't have to contain hundreds of calories, but you should at least aim for about 20 grams of carbs and 15-20 grams of protein; more if you are a heavier individual or are doing a very intense workout session.
So, make sure you're not skipping this critical element in the fat loss diet equation.
That's right - it's out of there!
The reason for this is because they think, if they skip this meal, they're going to ramp up the rate of fat loss that much higher because their body will automatically start burning stored fat.
If they eat a pre-workout meal, on the other hand, they're going to have to burn all those calories off first - what a hassle!
The big issue with this though is that without that pre-workout meal there - particularly if you happen to be working out in the morning, you're not going to have nearly enough energy to get in a good workout and you could even risk muscle mass loss.
The pre-workout meal should ideally provide a mixture of carbohydrates for energy (fast-acting is best) and then some protein to supply the body with amino acids.
Some people who have difficulty tolerating whole food before exercise choose to do this in the form of a shake, while others will just go for the solid meal.
The choice is up to you - but one thing that is certain, you need to get that pre-workout meal in there.
Granted it doesn't have to contain hundreds of calories, but you should at least aim for about 20 grams of carbs and 15-20 grams of protein; more if you are a heavier individual or are doing a very intense workout session.
So, make sure you're not skipping this critical element in the fat loss diet equation.
Should You Do Weighted Ab Exercises For Six Pack Abs?
While most of us understand the importance of performing some type of exercises in order to obtain the goal of getting six pack abs, many of us don't know the best types of exercises to be performing.
Should you do declined sit-ups?
What about weighted ab crunches?
Is the exercise ball the optimal tool for six pack abs?
How about those ab-roller thingy's? Are they any good?
These are just some of the questions that you might find yourself asking. What is the best training method to get those illusive six pack abs showing?
Weighted Ab Work
Today, let's talk about weighted ab work.
Weighted ab work can basically be classified as any type of abdominal exercise where you're holding a weight or working against some form of additional resistance apart from your own body weight.
This may include using a cable-pulley system to do crunches, holding a plate across your chest as you crunch up and down, or placing a weighted ball between your leg as you do hanging leg raises.
All of these would be classified as weighted abdominal exercises, targeted towards six pack abs.
Building Ab Muscle Strength
The first point to consider is your overall ab strength. When it comes to this, weighted ab work is very good.
Not only are you getting the benefits of going through the movement as you normally would without weight, but that added resistance is really going to pose an additional challenge.
Secondly, since it will be increasing the intensity of your ab workouts, you'll likely burn more calories while doing them - another plus for weight loss.
Six Pack Ab Recovery
Next up, you need to factor in recovery. Remember the rule that you should not work a muscle group with weights within a 48 hour time period?
That rule will apply here.
While you might be able to get away with performing daily ab exercises without weight (although why you would want to do this is beyond me), you shouldn't be doing so when using weight.
Your ab muscles are just like other muscles in the body when weight is applied and will require the necessary recovery measures.
Six Pack Ab Appearance
Finally, the last factor, and probably the one you're most interested in, is how is all that weighted ab work going to make your muscles look?
This is where it makes a difference.
While weighted ab work would make your abdominal muscles grow more than if you weren't using weights (basically the muscle fibers will increase with size), this is often not the real problem for most people.
The real problem is that rather than having underdeveloped ab muscles, they've got a nice layer of comfortable fat covering them.
That's the reason they're not seeing six pack abs.
So, if your primary goal is to get that six pack ab appearance, you should be focusing more on getting on a good fat loss diet to help reduce your body fat levels.
If the truth is told, weighted ab exercises could actually make your waist look larger and wider in appearance, which is likely not what you're going for at all.
So, be sure to keep these points in mind.
Do weighted ab work if you want to develop more strength in your core. Focus on a proper diet and fat reducing workout program if you want to see your six pack abs showing through.
For complete six pack workout guidelines to follow, please see the Truth About Abs manual.
Should you do declined sit-ups?
What about weighted ab crunches?
Is the exercise ball the optimal tool for six pack abs?
How about those ab-roller thingy's? Are they any good?
These are just some of the questions that you might find yourself asking. What is the best training method to get those illusive six pack abs showing?
Weighted Ab Work
Today, let's talk about weighted ab work.
Weighted ab work can basically be classified as any type of abdominal exercise where you're holding a weight or working against some form of additional resistance apart from your own body weight.
This may include using a cable-pulley system to do crunches, holding a plate across your chest as you crunch up and down, or placing a weighted ball between your leg as you do hanging leg raises.
All of these would be classified as weighted abdominal exercises, targeted towards six pack abs.
Building Ab Muscle Strength
The first point to consider is your overall ab strength. When it comes to this, weighted ab work is very good.
Not only are you getting the benefits of going through the movement as you normally would without weight, but that added resistance is really going to pose an additional challenge.
Secondly, since it will be increasing the intensity of your ab workouts, you'll likely burn more calories while doing them - another plus for weight loss.
Six Pack Ab Recovery
Next up, you need to factor in recovery. Remember the rule that you should not work a muscle group with weights within a 48 hour time period?
That rule will apply here.
While you might be able to get away with performing daily ab exercises without weight (although why you would want to do this is beyond me), you shouldn't be doing so when using weight.
Your ab muscles are just like other muscles in the body when weight is applied and will require the necessary recovery measures.
Six Pack Ab Appearance
Finally, the last factor, and probably the one you're most interested in, is how is all that weighted ab work going to make your muscles look?
This is where it makes a difference.
While weighted ab work would make your abdominal muscles grow more than if you weren't using weights (basically the muscle fibers will increase with size), this is often not the real problem for most people.
The real problem is that rather than having underdeveloped ab muscles, they've got a nice layer of comfortable fat covering them.
That's the reason they're not seeing six pack abs.
So, if your primary goal is to get that six pack ab appearance, you should be focusing more on getting on a good fat loss diet to help reduce your body fat levels.
If the truth is told, weighted ab exercises could actually make your waist look larger and wider in appearance, which is likely not what you're going for at all.
So, be sure to keep these points in mind.
Do weighted ab work if you want to develop more strength in your core. Focus on a proper diet and fat reducing workout program if you want to see your six pack abs showing through.
For complete six pack workout guidelines to follow, please see the Truth About Abs manual.
Optimal Rep Range For Fat Loss
One mistake that many people make when starting up their fat loss workouts is thinking that they should bump the rep ranges up quite a few notches, as they think this is what will get them burning calories faster and speed up the weight loss process.
So, rather than doing the typical 6-8 rep range they were using, they're now using 10-15 reps.
Due to the fact the rep range is higher, this also means that they are now lifting a lighter weight, as this is a natural process that occurs when rep ranges are increased.
This, however, is a big mistake.
Muscle Maintenance
The first thing you need to keep in mind here is that one of the biggest goals when on a fat loss diet is going to be to maintain your lean muscle mass.
This is because it is that lean muscle mass that will cause you to burn the highest number of calories while you're just sitting there on the couch watching TV (also why males tend to be able to eat so much more than females without gaining weight).
When it comes to muscle maintenance, study after study has shown that keeping the weight constant is critical.
Calorie Burning Effect
Next up, we have the calorie burning effect of a higher rep range.
In all thruthfullness, while you will be increasing the total time under tension when using a higher rep range (the total amount of time your body is actually lifting the weight), the corresponding calorie burn will be minimal.
In fact, when lifting a heavier weight there is a much higher chance that the workout will be more intense, hence it will likely burn more calories anyway.
So high reps as a calorie burner? Not quite accurate.
The Solution
The solution to this problem then is to not increase the amount of reps you're lifting with but instead, keep the weight the same, but potentially decrease the total number of sets you perform if you find you are fatiguing too fast.
This is what will be most optimal at retaining your lean muscle mass while promoting the fasest weight loss possible.
After that, the next thing you really need to look at doing is getting on a good fat loss diet.
So, rather than doing the typical 6-8 rep range they were using, they're now using 10-15 reps.
Due to the fact the rep range is higher, this also means that they are now lifting a lighter weight, as this is a natural process that occurs when rep ranges are increased.
This, however, is a big mistake.
Muscle Maintenance
The first thing you need to keep in mind here is that one of the biggest goals when on a fat loss diet is going to be to maintain your lean muscle mass.
This is because it is that lean muscle mass that will cause you to burn the highest number of calories while you're just sitting there on the couch watching TV (also why males tend to be able to eat so much more than females without gaining weight).
When it comes to muscle maintenance, study after study has shown that keeping the weight constant is critical.
Calorie Burning Effect
Next up, we have the calorie burning effect of a higher rep range.
In all thruthfullness, while you will be increasing the total time under tension when using a higher rep range (the total amount of time your body is actually lifting the weight), the corresponding calorie burn will be minimal.
In fact, when lifting a heavier weight there is a much higher chance that the workout will be more intense, hence it will likely burn more calories anyway.
So high reps as a calorie burner? Not quite accurate.
The Solution
The solution to this problem then is to not increase the amount of reps you're lifting with but instead, keep the weight the same, but potentially decrease the total number of sets you perform if you find you are fatiguing too fast.
This is what will be most optimal at retaining your lean muscle mass while promoting the fasest weight loss possible.
After that, the next thing you really need to look at doing is getting on a good fat loss diet.
How Often Do Abs Need To Be Worked To Get A Sixpack?
One question that confuses many people is how often the ab muscles need to be worked if your goal is to get six pack abs.
Is it better to perform ab workouts each and every day, or are the abs like any other muscle where you're best off to take a day of rest in between?
Let's look at some things to consider.
Ab Muscles As Stabilizers
First, you need to realize that the ab muscles are going to act as stabilizers in the body, therefore any time you are doing any type of movement - be it a squat, a deadlift, or even getting up off the couch, those abs are going to be worked.
This means that whether you realize it or not, you actually are working your ab muscles each and every day you're moving.
Abs and Recovery
Next up, many people think that because the abs are a smaller muscle, they don't need a full day to recover.
There is some truth to this.
If you look at your body as a whole, what usually takes the longest to recover? Those pesky quad muscles.
Do a hard leg workout and those muscles will be sore for days.
Compare this to your biceps. How often do you find your biceps get really sore?
Usually, they don't. The biceps are one of the fastest recovering muscles in the body, unless of course your completely destroying them in the gym, or are attempting a movement that you've never done before.
Now, when it comes to the abs, a similar principle applies.
They are smaller muscles, so they won't take as much time to recover as the larger ones.
More than likely, unless you're doing heavy weighted abdominal work then, you can do some ab exercises each time you're in the gym.
But, Is It Beneficial?
To finish off this question though, you need to ask yourself whether or not all this additional ab work is really beneficial - or is it just a waste of your workout time.
Truth be told, spending hours on ab training a week if your goal is to get a six pack isn't really all that beneficial.
Why?
Because really getting those six pack abs to show is going to depend much more on body fat levels than the actual ab muscles themselves.
This then means that the time you spend on ab work would be put to much better use if you would instead spend it on more calorie-costly activities such as squats, deadlifts, and so on, or else spent on cardio training to help ramp up the metabolism.
Or....an even better plan would be to spend it learning more about nutrition, because that's what will really make the difference on whether or not you lose weight.
So, next time you're debating whether you should perform yet another ab workout, you might want to keep this in mind.
Not to say that ab exercises aren't beneficial - they are. Having a strong core is really important, just that they aren't really going to make or break your six pack plan. Your body fat level is.
Is it better to perform ab workouts each and every day, or are the abs like any other muscle where you're best off to take a day of rest in between?
Let's look at some things to consider.
Ab Muscles As Stabilizers
First, you need to realize that the ab muscles are going to act as stabilizers in the body, therefore any time you are doing any type of movement - be it a squat, a deadlift, or even getting up off the couch, those abs are going to be worked.
This means that whether you realize it or not, you actually are working your ab muscles each and every day you're moving.
Abs and Recovery
Next up, many people think that because the abs are a smaller muscle, they don't need a full day to recover.
There is some truth to this.
If you look at your body as a whole, what usually takes the longest to recover? Those pesky quad muscles.
Do a hard leg workout and those muscles will be sore for days.
Compare this to your biceps. How often do you find your biceps get really sore?
Usually, they don't. The biceps are one of the fastest recovering muscles in the body, unless of course your completely destroying them in the gym, or are attempting a movement that you've never done before.
Now, when it comes to the abs, a similar principle applies.
They are smaller muscles, so they won't take as much time to recover as the larger ones.
More than likely, unless you're doing heavy weighted abdominal work then, you can do some ab exercises each time you're in the gym.
But, Is It Beneficial?
To finish off this question though, you need to ask yourself whether or not all this additional ab work is really beneficial - or is it just a waste of your workout time.
Truth be told, spending hours on ab training a week if your goal is to get a six pack isn't really all that beneficial.
Why?
Because really getting those six pack abs to show is going to depend much more on body fat levels than the actual ab muscles themselves.
This then means that the time you spend on ab work would be put to much better use if you would instead spend it on more calorie-costly activities such as squats, deadlifts, and so on, or else spent on cardio training to help ramp up the metabolism.
Or....an even better plan would be to spend it learning more about nutrition, because that's what will really make the difference on whether or not you lose weight.
So, next time you're debating whether you should perform yet another ab workout, you might want to keep this in mind.
Not to say that ab exercises aren't beneficial - they are. Having a strong core is really important, just that they aren't really going to make or break your six pack plan. Your body fat level is.
Why Fat Loss Stops
Ever been on a diet - things are going strong, then all of a sudden...
.....NOTHING.
That scale doesn't move.
You are eating fewer calories than before.
The gym has now become your home away from home.
Basically, no matter what you do, it seems that you just cannot lose any more weight - period.
If this isn't the most frustrating thing in a dieter's life, I'm not sure what is.
Unfortunately though, it's all too common.
The Problem With Long-Term Low Calorie Diets
The big issue with these long-term low calorie diets are that they are going to dramatically slow your metabolism over time, making it increasingly hard to continue to see the weight loss you're looking for.
When this happens, it then seems you have two choices.
A. Decrease calories further (although at this point if you do that, you might as well not eat at all).
B. Increase your gym time so you're burning more calories there (which, unless you want to sleep at the gym, likely isn't an option either).
So, what do most people do?
Give up.
That's right; this is the single biggest reason why dieter's fail at their weight loss programs.
It's not because they couldn't stick with them, it's because their body stopped responding.
The solution to solving this problem is simple - get the body responding again.
How?
You're going to need to reset your metabolic rate by optimizing the fat burning hormones in the body, so that each day you'll burn more calories at rest, hence the weight will begin to come off again.
Now, believe it or not, the best way to go about doing this is going to be actually going off your diet and indulging in higher calorie meals.
Worried about weight gain?
Don't be. As long as you optimize the situation correctly, those higher calorie meals are only going to serve to boost the metabolism and start fat loss up once again.
Really, what do you have to lose when you're in this situation?
Diet breaks are the often left-out component of diets. Make sure you aren't making this critical mistake.
If you aren't getting the success you'd like from your weight loss diet, consider implementing some diet breaks or cheat meals. It really will make a world of difference.
The Cheat Weight Loss Program can guide you through this process if you need help.
===> Cheat Weight Loss Diet
.....NOTHING.
That scale doesn't move.
You are eating fewer calories than before.
The gym has now become your home away from home.
Basically, no matter what you do, it seems that you just cannot lose any more weight - period.
If this isn't the most frustrating thing in a dieter's life, I'm not sure what is.
Unfortunately though, it's all too common.
The Problem With Long-Term Low Calorie Diets
The big issue with these long-term low calorie diets are that they are going to dramatically slow your metabolism over time, making it increasingly hard to continue to see the weight loss you're looking for.
When this happens, it then seems you have two choices.
A. Decrease calories further (although at this point if you do that, you might as well not eat at all).
B. Increase your gym time so you're burning more calories there (which, unless you want to sleep at the gym, likely isn't an option either).
So, what do most people do?
Give up.
That's right; this is the single biggest reason why dieter's fail at their weight loss programs.
It's not because they couldn't stick with them, it's because their body stopped responding.
The solution to solving this problem is simple - get the body responding again.
How?
You're going to need to reset your metabolic rate by optimizing the fat burning hormones in the body, so that each day you'll burn more calories at rest, hence the weight will begin to come off again.
Now, believe it or not, the best way to go about doing this is going to be actually going off your diet and indulging in higher calorie meals.
Worried about weight gain?
Don't be. As long as you optimize the situation correctly, those higher calorie meals are only going to serve to boost the metabolism and start fat loss up once again.
Really, what do you have to lose when you're in this situation?
Diet breaks are the often left-out component of diets. Make sure you aren't making this critical mistake.
If you aren't getting the success you'd like from your weight loss diet, consider implementing some diet breaks or cheat meals. It really will make a world of difference.
The Cheat Weight Loss Program can guide you through this process if you need help.
===> Cheat Weight Loss Diet
Fat Loss Essentials
Potentially one of the biggest health and fitness markets right now is the fat loss crowd. If you walk into any gym across the country, I'd be willing to estimate at least 75% of those people have fat loss worked into some part of their long-term goal.
Let's face it, we as a nation are growing larger.
Whether you want to blame this on increasing portion sizes, decreased movement, increased technological advancements that make doing everything from a computer easy, or whatever you choose to believe, that doesn't take the basic fact away.
Obesity is a growing trend in today's world - no pun intended.
Because of this, more and more people are looking for solutions to solve their fat loss problem.
Some individuals turn to fat loss drugs, others turn to super intense workouts, finally, others might opt for trying a crash diet that promises amazing results.
Whatever the case, you need to make sure you understand the essentials for fat loss.
In order of importance, here they are.
1. A proper fat loss diet that will deliver the right amount of calories to get fat loss moving, without causing your metabolic rate to slow to a halt.
2. A good exercise program that's going to only focus on exercises that deliver maximum results. Spending extra time in the gym doing exercises that don't really help provide much benefit is the biggest mistake you could be making. Recovery reserves are limited when dieting so you really need to watch this.
3. A good mindset with strong determination - 'cuz let's face it, that perfect diet and fat loss workout program is only good when you're following it. Period.
So, keep these three elements in mind.
You can effectively lose weight with only 1 and 3 in place, and you may see some progress with 2 and 3 in place, but without 3, you're just reading diet information.
Putting information to practice - and keeping it in practice, is key.
Let's face it, we as a nation are growing larger.
Whether you want to blame this on increasing portion sizes, decreased movement, increased technological advancements that make doing everything from a computer easy, or whatever you choose to believe, that doesn't take the basic fact away.
Obesity is a growing trend in today's world - no pun intended.
Because of this, more and more people are looking for solutions to solve their fat loss problem.
Some individuals turn to fat loss drugs, others turn to super intense workouts, finally, others might opt for trying a crash diet that promises amazing results.
Whatever the case, you need to make sure you understand the essentials for fat loss.
In order of importance, here they are.
1. A proper fat loss diet that will deliver the right amount of calories to get fat loss moving, without causing your metabolic rate to slow to a halt.
2. A good exercise program that's going to only focus on exercises that deliver maximum results. Spending extra time in the gym doing exercises that don't really help provide much benefit is the biggest mistake you could be making. Recovery reserves are limited when dieting so you really need to watch this.
3. A good mindset with strong determination - 'cuz let's face it, that perfect diet and fat loss workout program is only good when you're following it. Period.
So, keep these three elements in mind.
You can effectively lose weight with only 1 and 3 in place, and you may see some progress with 2 and 3 in place, but without 3, you're just reading diet information.
Putting information to practice - and keeping it in practice, is key.
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