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Lose Fat Fast

by Gary Matthews, http://www.maximumfitness.com

If you are like me, you have probably been through all this before. The family wedding is coming up next month and you canít seem to fit into that suit or dress because you have put on too much weight. So you must lose at least ten or more pounds quickly.

Losing weight quickly is not advisable, as most of the loss will be muscle tissue and water. You put on the weight slowly (usually over years). so normally you should take it off slowly and then you will know that the majority of the loss will be body fat.

But you have a problem here and the clock is ticking, so you will have to diet pretty hard to meet your target weight loss.

Letís look at that first. You all know that diets donít work; they send the body into starvation mode, a survival mechanism from an age when humans faced periods of famine.

Going too low in calories causes the body to lower its metabolic rate, which reduces its ability to burn fat. At the same time, hunger signals increase and you quickly start to crave high-energy foods loaded with fats and sugar. These are the same foods you are trying to do without.

Research shows repeated dieting actually makes it harder to lose weight and easier to put it on because when you dump the diet and return to normal eating habits, the drop in metabolic rate caused by the diet means that your old habits actually represent an excess in calories. Not only do you regain the fat stores just lost, but also you may even gain an extra bit.

Knowing this, you really donít want to put yourself through this rigorous process. But for this special occasion, you will. First though, you will have to boost the metabolism that has been lowered by the dieting.

To do this, you will have to perform a "Strength Training" workout to generate that initial spike in your metabolism. By increasing the lean muscle on your body by using Strength Training, your metabolism will increase and burn fat along the way.

The strength training technique I use requires just twenty to thirty minutes per week. One short, intense strength-training workout a week will elevate your metabolism more than you ever thought possible.

While the calories expended doing exercise are important, the increase in metabolism after strength training means the calorie burn continues long after the exercise is finished.

The two main components of this technique are the intensity of the exercise and the recovery after the exercise.

Infrequent, short, high intensity weight training sessions, followed by the required amount of time to recover and become stronger will increase functional lean muscle and use up body fat.

Small frequent meals should be consumed during the day, each containing a little protein to maintain muscle mass and energy levels. A high quality broad-spectrum vitamin and mineral supplement should also be taken on a daily basis.

Get the calories from high quality food. But if you canít, use a blender to make concoctions from skim milk with whatever additives you want to use. Just make sure you keep count of the calories for your daily total.

Now use these blender mixtures and solid food for your daily feedings. Spread it out over many small meals a day instead of the traditional three meals a day. The way to keep track of weight loss is to buy a calorie counter and record your daily calorie intake for a week.

Now average out how many calories you consume a day with the use of a seven-day eating plan and calorie counter. Once you have this figure, subtract 1000 calories. This will be the target number of calories you will be aiming for.

Remembering that one-pound of fat contains 3500 calories, losing 1000 calories a day will total 7000 for the week and that means two pounds of fat lost by dietary means alone.

Incidental activity is also very important if you want to lose this amount of weight in this short period of time. By increasing incidental activity, you can burn at least another pound a week The best exercise for the purpose of fat-loss is fast walking either indoors on the treadmill, or outdoors.

Walk until you are mildly puffing and hold that rate until the allotted time. If your aerobic activities leave you panting or breathless, you're going too hard. Your energy is coming from your carbohydrate reserves and not from your fat stores. Try fast walking for one hour a day every day of the week.

Well, there you have it. As an experienced trainer I wouldnít recommend this type of program to my clients. The weight loss is just too quick and the program would be very hard to maintain, owing to the very low caloric intake.

I advise my clients to decrease their calories by just 500 per day (and no more) below their maintenance levels. This way, they are losing a pound or two body fat every week. And they are doing that safely, without craving and without too much disruption to their lifestyle.

Think long term, here. That pound or two a week means 30 to 50 pounds of fat lost in six months. Any faster, and all you will be losing is water and precious muscle tissue.

 

Gary Matthews is the author of the popular fitness eBooks Maximum Weight Loss and Maximum Weight Gain. Please visit http://www.maximumfitness.com right now for your free weight loss e-course. 


 

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