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3 Proven Strategies For Acclerating Your Fat Loss Results

By Tim Rudd

How long have you been searching and searching for the answers for fat loss? You've probably found out by now or are in the process of realizing that starving yourself, spending hours and hours in the gym and running yourself into the ground doesn't quite add up to fat loss. You work so hard and get little in return. I'm sure if you follow the above model your tired all the time, probably feel weak and irritable and convinced yourself you just don't have the genetics to living in a lean, toned body. But still you do the same thing and keep expecting different fat loss results. Sounds insane right? Well if you keep up this strategy you probably will go insane, so let me save you from insanity and enlighten you with 3 proven techniques that will accelerate your fat loss efforts, without starving, running yourself into the ground and feeling and looking better than you ever thought genectilly possible!

  1. Nutrition- You're probably saying to yourself: not another DIET! I thought you said I wouldn't be starving myself! Well it's a well balanced nutrition strategy not a diet focusing on an extreme reduction in calories. Now you're going to eat, and eat quite often to ensure that your metabolism is functioning at full capacity. You're going to eat 5 times daily, making sure you get a lean protein with each meal (20g-30g for women and 30g-40g for men), eating a fibrous carbohydrate with each meal, pretty much anything green (vegetables), and getting plenty of your healthy fats (flaxseed, fish oil, olive oil, canola oil etc..). Limit your starchy or simple carbohydrates to 1 to 2 times a day, preferably after your strength training workouts, other than that period try eliminating simple sugars completely. The benefits to this nutrition strategy is regulating blood sugar levels which is important for constant energy while controlling insulin (a storage hormone) and allowing the release of glucagons, which is a release hormone. So we set the stage for the release of macro and micronutrients to be released to the muscles, to be burned as energy in the maintenance of bodily functions and the repair of muscles damaged during your workouts.
  2. Strength Training- That's right, you need to be concerned about muscle, it's where fat is burned and the more you have as a percentage compared to body fat your RMR( Resting Metabolic Rate) is increased. RMR is largely a function of how much muscle you have on your body, and how hard it works. Therefore, adding or maintaining muscle mass will make that muscle mass work harder and elevate the metabolic rate. Now this doesn't mean you have to have big bulky muscles to achieve this. For women you lose inches and achieve a much leaner looking body and for men the same is true. Just remember to train movements not body parts; use whole body programs to achieve a lean tight looking body. Simple as this, if you want to look like an athlete train like one (multi joint movements), if you want big bulky muscles train like a body builder (single joint machine based training) and if you want to look like an endurance athlete the same applies, train like one. Basically your goal is to work every muscle group hard, frequently and with enough intensity to create an elevated metabolism several hours after your workout.
  3. High Intensity Anaerobic Interval Training- This type of training burns more calories than steady state Cardio and elevates the metabolism more so than any other form of Cardio. The secret is EPOC (Exercise Post Oxygen Consumption). What does this mean you ask? Well it basically means you continue burn more fat calories after your exercise session than you did before, especially when compared to steady state cardio. And guess what? It takes less time, but in all fairness it's hard and sucks to do. But I think running on a treadmill for 45 minutes compared to 20 minutes sucks way more, plus you can't even compare the benefits, so basically it's a more efficient way to do cardio. So here is an example of a great program that I learned from Alwyn Cosgrove at www.AlwynCosgrove.com :

    Weeks 1-4
    Warm-up 3-5 minutes
    1 minute high intensity
    2 minutes easy cardio
    Repeat for 3 rounds 3 times a week.
    Warm down 5 minutes

    Weeks 5-8
    Warm-up 3-5 minutes
    1 minute high intensity
    2 minutes easy cardio
    Repeat for 4 rounds 4 times a week.
    Warm down 5 minutes

    Weeks 9-12
    Warm-up 3-5 minutes
    1 minute high intensity
    2 minutes easy cardio
    Repeat for 5 rounds 5 times a week.
    Warm down 5 minutes

    Weeks 13-16
    Warm-up 3-5 minutes
    1 minute high intensity
    2 minutes easy cardio
    Repeat for 6 rounds 6 times a week.
    Warm down 5 minutes

Well there you have it! 3 proven strategies that when used together will accelerate your fat loss efforts. It's basically a fool proof strategy, so if you want fat loss results you need to immediately implement these strategies to take the high road to fat loss success!

About the Author:

Tim Rudd is a Certified Fitness Professional in Concord, Ca. He is the top persoanl trainer in his area, known for his fat loss results oriented programming. His website is http//www.fit2thecore.com