Expert Article: How to Burn Fat Fast
Want to know the "secrets" of boosting your metabolism and burning fat faster? Here's a hint: it has nothing to do with drastically cutting your calories! Here's a great article about fat-burning exercises and eating to lose weight faster...
From eDiets.com:
Throw Your Metabolism Into High Gear
(By Michael Stefano)
You hear the word "metabolism" thrown around every gym locker room and Weight Watchers meeting. But what is it?
Metabolism is the biochemical modification of substances in every living organism, usually consisting sequences of steps called metabolic pathways. Low calorie dieting slows your metabolism, making it progressively difficult to lose weight and keep it off. Excessive dieting fails because of a combination of hormonal changes, muscle loss and repeated frustration.
If you persist with your self-imposed famine, you'll begin to break down muscle tissue for fuel. Ironically, when protein (muscle) is broken down, there's an immediate reduction in water weight, but this initial water weight loss will be quickly regained as soon as you quench your thirst.
On the other hand, muscle is a calorically active tissue, as it requires a certain number of calories just to maintain itself. The more muscle you have, the more calories you burn, even while at total rest. It logically follows that if you lose muscle, your daily caloric requirement will skyrocket.
Besides, not too many people can stick with a low-calorie diet for very long, and eventually you'll return to your old eating habits. Watch out when you do, because the weight, in the form of fat (say good-bye to any lost muscle unless you workout) will come rushing back. But I promise, there is a solution.
Two words, more muscle.
Before you run out and score some steroids, let's take a look at how the average person, at just about any age, can sensibly acquire some lean muscle mass, and avoid the grind of low calorie diets with endless cardio, and still lose weight.
Don't Resist Resistance
How many diets have you been on? Do you look and feel any better as a result? That can all change with a simple but well-orchestrated approach.
The number one thing you can do for your body is allow it to work against a challenging level of resistance by employing a variety of exercises that simultaneously engage as much muscle as possible. If performed on a regular basis (2 to 6 times per week), the results can be life-changing.
Within the framework of anywhere from 5-10 specific, functional and full-body exercises, you can compile a program that will build real-life fitness. Exercises like the overhead press, push-ups, dead-lifts, and squats (and there machine variations), if performed in a certain fashion will dramatically change the way you look and feel in a rather short period of time (1 to 3 months). The training of both strength and endurance systems together is probably what's responsible for the exceptionally high and long-term metabolic cost, and its simultaneous ability to sculpt your body.
Dynamic Resistance Drills
Stop either drill at any time you hit extreme fatigue. Do not work to muscle failure, regardless of overall sets. Be flexible and change parameters often (starting weight, reps, rest, number sets) to keep your muscles guessing.
Start with any number of reps you can handle at very low muscle fatigue. You should rest anywhere from 30 seconds to three full minutes between sets. Below are two easy-to-learn examples.
Push-Up Endurance Ladder
You may substitute with the modified push-up, bench press, chest press, or standing shoulder press.
Start with any number of reps you can handle at very low muscle fatigue. Rest anywhere from 30 seconds to 1 full minute between sets.
Set 1: 10 reps (rest 30sec to 1min)
Set 2: 12 reps (rest 30sec to 1min)
Set 3: 14 reps (rest 30sec to 1min)
Set 4: 16 reps (rest 30sec to 1min)
Set 5: 18 reps (rest 30sec to 1min)
Set 6: 16 reps (rest 30sec to 1min)
Set 7: 20 reps (rest 30sec to 1min)
Go back to original reps and repeat cycle (advanced)
Squat Strength Ladder
You may substitute with the dead-lift, lunge, step-up, or half squat.
Start with a resistance you can handle at VERY LOW muscle fatigue for 6 to 8 reps. Add 5 to 10 percent or the lowest amount possible over 10 percent. Rest anywhere from 1 minute to 2 full minutes between sets.
Set 1: 8 reps with start weight (may be zero, rest 1 to 2min)
Set 2: 8 reps (add weight, rest 1 to 2min)
Set 3: 8 reps (add weight, rest 1 to 2min)
Set 4: 8 reps (add weight, rest 1 to 2min)
Set 5: 8 reps (add weight, rest 1 to 2min)
Set 6: 8 reps (add weight, rest 1 to 2min)
Set 7: 8 reps (add weight, rest 1 to 2min)
Go back to original reps and repeat cycle (advanced)
Please get clearance from you doctor before performing. This drill is designed to rev up your overall metabolism and should not be performed more than twice a week.
Eat Sensibly, And Often
Starvation doesn't work, ever! That's not to say you can eat whatever you want. Moderation, portion control, and the elimination of unwanted calories in the form of fried, processed, sugar-laden foods, as well as liquid calories, can cut overall caloric intake in half, while you still get to eat the same volume of food.
Stick with 2 or 3 healthful meals AND 2 or 3 healthful snacks spaced evenly throughout every day. It might help to keep a food diary of what you're currently eating (make no changes) and work on improving upon that. This process can be a real eye-opener, as well as allowing you to make very accurate caloric adjustments.
Creating a deficit of 250 to 500 calories per day, will allow you to keep, and even build, muscle while your body fat melts away.
Michael Stefano is author of The Firefighter's Workout, which features more than 50 exercise illustrations. To learn more about Mike Stefano and his fat-burning, body-sculpting programs, click here to visit his website.
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posted by JC @ 7:27 PM
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