"Incinerating Body Fat Is Not Rocket Science"

By Todd Elliott

I have been a competitive "natural" (no drug use) bodybuilder since 1987. I have used many fat loss techniques to drastically transform my physique and reduce my body fat in a matter of weeks to prepare for a contest. I wrote this article one reason!!!!!

TO SHOW YOU HOW TO LOSE UNWANTED BODY FAT FAST!.PERIOD!

To attain incredibly low body fat levels quickly, many all-natural, professional bodybuilders like myself, use a few simple dieting concepts that remain relatively unknown to the general public. Most people believe that they must be a "bodybuilder" to use this information, but that simply is not true. You DO NOT have to be a bodybuilder to get great results from these techniques. Anyone who wants to lose body fat

can use bodybuilders techniques to lose body fat at an unbelievable rate. Now let's get on with it! THE "NOT SO GOOD" WAY TO LOSE FAT If you just need to lose a few pounds, then you will probably not want a diet that is too extensive. Though I do not recommend them, most people in this situation usually go on some sort of "fad" diet that will cause them to lose weight from a reduction in calories. Some of these diets do work, but you should be aware of the problems that come along with them:

First

Studies have shown that the majority of people, who use these diets, will gain the weight back. Often times, they will gain back more than they lost. This is a consequence that most people do not consider. They drink a weight loss shake, or eat a special food for a few months and lose a large amount of weight, but what happens when it's time to go back to regular food? Most people usually start gaining weight again.

Fad diets will definitely help you lose weight quickly if you eat their foods, but what happens when you go back to the real world? You will most likely go back to your old eating habits. You cannot remain on that type of diet forever, and sooner or later you will have to face real food again. They do not prepare you for this. Most fad diets work. The question is only how long can you maintain the results.

Any successful weight loss will require a permanent change in eating habits. A good program should not only help you lose fat, it should also help you to develop the correct eating habits necessary to maintain your new body.

Second

You will lose more muscle mass than body fat. Now, you may say, "It does not matter as long as I'm thin", but understand that muscle burns more calories than fat -- this helps to keep your metabolism elevated. Muscle also gives you a shapely, firm and more defined physique. If you end up with less muscle than when you started, you can bet that your metabolism has been slowed a great deal, which, in the long run, means your body will be burning fewer calories and storing more fat.

Ultimately, you may get down to the weight that you desire, but you will have more body fat, less muscle mass and no muscle tone. This is why people who have a history of dieting off and on (yo-yo dieting), will lose weight and look thinner, but still remain very soft or "jiggly". You know them because of their waving triceps. This type of dieting is notorious for weakening the immune system.

THE BEST WAY TO LOSE FAT

Honestly, if you are tired of being overweight and "soft," or if you desperately just want to develop your "six pack," then you must educate yourself and get serious about changing your body. It has to become a priority in your life (at least until you reach your goal). There are no quick fixes, however if you use the right information, you will be able to make dramatic changes to your physical appearance in a very short period of time. For the last few years, I have been researching ways to gain muscle and lose body fat. During that period of trial and error, I have learned to follow those who have been successful and losing fat and gaining muscle.

Natural bodybuilders have been successful in losing body fat while maintaining their muscle mass for years. Their techniques work, plain and simple!

SMART EATING HABITS

All bodybuilders know that the first key to gaining muscle and losing fat is eating correctly. When I say eating correctly I mean not only the correct amount of calories, but the correct amount of protein, fat and carbohydrates taken at the correct times. In the past, I would just skip over this part. It seemed too difficult to grasp. That was a mistake. Your eating habits are the single most important element of a successful fat loss program. It should be geared to maximize fat loss, while minimizing any muscle loss. Here are a few key points to remember:

EAT MORE OFTEN

To lose fat you have to eat! DO NOT starve yourself. Your body is designed for survival, and part of its survival mechanism involves storing and holding onto body fat to be used in times of food shortages. If you make it a habit of not eating, or eating only a small amount of calories each day, eventually your body will think that you are in a time of famine a begin to slow your metabolism.

Your body is just trying to conserve energy (calories) because it is getting so little nourishment. Your metabolism determines the rate at which your body burns calories, so if you have a fast metabolism, you will burn a lot of calories without much effort. If you have a slow metabolism, it will be very difficult to burn calories especially fat calories. Your body will always slow your metabolism in response to low calorie dieting. Here is a sample meal plan:

To avoid this, you simply must eat. Unfortunately, eating three meals per day will not cut it! It does not provide your body with the constant flow of nutrients and energy it needs increase your metabolism and burn fat. Ideally, you should strive to eat 5-6 meals evenly spaced throughout the day. Just make sure that you eat breakfast and dinner at home. That way, you only have to worry about lunch and two snacks during the day. It's not difficult, but it will take some planning.

EAT FEWER CALORIES

Your diet should create a mild caloric deficit. In other words, your body should burn off more calories than you take in. After your body has used all the food calories for energy, it should (in theory) turn to using your fat cells for energy. However, as I stated earlier regarding fad diets, this is not always the case. Without resistance training to stimulate muscle growth, and diet manipulation to prevent muscle loss, your body will turn to using muscle cells for energy instead of fat cells! Anyone interested in losing body fat, should begin by eating around 10-12x their bodyweight in calories.

Eating five meals each day, weight training and cardio will help to increase your metabolism. Because of this, everyone will have an initial loss of weight, and then the results will begin to taper off after a couple of months. What you must do is stick with the plan and be consistent. The fat will begin to come off again if you do not quit.

After about 6-8 weeks you will have to change your program since your body will have adjusted itself to the calorie levels and it will have also made the diet much less effective by slowing your metabolism. This is where cycling your diet will be beneficial.

EAT MORE PROTEIN

The ideal fat loss meal plan contains moderate amounts of fats, moderate amounts of carbohydrates and large amounts of protein. Protein helps to build and repair muscle, and it also aids in increasing your metabolism and enhancing your immune system.

To promote maximum muscle growth and repair, you should try to eat at least 1 gram of protein per pound of bodyweight. Some good sources of protein are lean meats, egg whites, whey protein and soy protein isolate. I recommend starting with a diet that is around 40% protein.

Many of you may worry that this amount of protein is too much or harmful. And I understand your concerns. However, since everyone is different (size, weight, metabolism, physical stresses, lifestyle, etc.) it is almost impossible to have a standard number. I believe that any amount over 2x your bodyweight is too much, however, that is a matter of opinion, and so are all of the answers you will get to this question.

Most doctors will also say that you are eating too much protein. "All that protein is not necessary", they say. They are however assuming that you are an average (sedentary) individual. They do not take into account demanding physical activities like weight training, which put strains and stresses on your body that the average person does not have to deal with?

It is true that large amounts of protein can put a strain on your kidneys. Ammonia and urea (waste produced by protein assimilation) are removed from the bloodstream by the kidneys and liver and excreted in the urine. When you have a lot of these waste products in your system, your kidneys will have to work harder to keep your system clean.

Those with a history of kidney or liver problems should probably not be on a high protein diet. If your kidneys cannot efficiently remove any excess production of ketones from your bloodstream it will increase your blood acidity, which can lead to other problems. Because your liver is also involved in the process of metabolizing protein, if it is not functioning properly, high protein diets can cause further problems due to the added strain.

EAT MORE FAT

Yes, that's right, fat! I know what you are going to say -- "My doctor said that my cholesterol level is too high and I should eat a low fat. . ." Sound familiar?

You have to understand where your doctor is coming from. Most people in the medical profession tend to be on the overcautious side. If it's not a fact among their peers, it will be dismissed by them. However, many techniques that bodybuilders, weightlifters and athletes use to gain strength and weight have not been proven the medical community, so they consider them ineffective. For example, most physicians still argue that steroids and hormone supplementation does not increase lean body mass, because there has been no study on this level--but bodybuilders know differently.

Saturated fats (found in all animal flesh, eggs, and some vegetable oils) will raise your LDL (bad cholesterol) level. This is the stuff that clogs arteries, but impossible to cut out of your diet completely. Saturated fats are the cause of many illnesses like heart disease, and cancer, so beware. However, Essential Fatty Acids (EFA) are unsaturated fats that are necessary for thousands of biological functions throughout the body. Since they cannot be manufactured by the body, the must be provided by your diet.

Essentially, these are the only fats you will ever need. There are two types of EFA's; they are linoleic acid (omega-6) and linolenic acid (omega-3). Linoleic acid is primarily found in oils like canola, sunflower and safflower. Linolenic acid is found in cold water fish. It is also found in linseed oil. Oils that contain both fats include evening primrose, borage and my favorite, high legmen flaxseed oil. These fatty acids not only help increase testosterone production, they aid in the prevention of muscle breakdown, help to increase your HDL level (good cholesterol) and assist in hormone production.

Having high cholesterol levels does not mean that you will have coronary or heart problems in the future. About half the U.S. adult population has total cholesterol levels less than 200, which is considered desirable. But it is a fact that just as many heart attacks occur among people with total cholesterol levels less than 200 mg/dL as occurs among individuals with total cholesterol greater than 300 mg/dL.

To avoid heart or blood vessel problems in the future, it is recommended that you concentrate on RAISING YOUR HDL levels instead of concentrating on lowering your total cholesterol. USE NUTRITIONAL SUPPLEMENTS There is a lot of hype in this industry. Some supplements are a complete waste of money, but there are also a few great products out there that can really help you if you have the correct meal plan and training program in place.

The key word here is "supplement". They supplement your existing meal plan and training program. If you are not training and eating correctly then they will not help you. You will be wasting your money! Supplements are not a substitute for proper nutrition and training. The supplement that has helped me to lose the most fat has to be whey protein powder. This product helps me to get my required daily protein amount without having to eat a lot of animal products like beef or chicken (though I do eat a lot of chicken). It is also very quick to drink and can be mixed with a variety of foods or liquids. In this respect, it is much better than meat or poultry; not to mention far more convenient.

Two other supplements that I advise everyone to use in their program are Vitamin C and the amino acid L-Glutamine. The vitamin C aids in connective tissue repair, while the glutamine helped to strengthen my immune system, maintain cell hydration and protect against muscle breakdown.

THE SECRET TO GETTING A SIX-PACK IS PROPER NUTRITION!

If you ever want to see your "six pack" of abs, eating right is the only way! Many people will dispute this, but I'm sorry, it's the truth. No amount of crunches, ab gadgets or special hanging abdominal exercises will make your abs magically appear. You cannot spot reduce. In other words, you can't burn abdominal fat simply by doing abdominal exercises. Your body doesn't work that way.

Go to any auction site on the web and you will see hundreds of those fancy ab machines for sale. Why do you think that is? It's because they don't work. If they did, do you think people would be trying to get rid of them?

If fat is covering your abs, implementing a consistent fat loss diet, coupled with moderate exercise is the only way to reveal your "six-pack". I used to work my abs almost everyday. Doing unusual and difficult exercises -- trying to make them appear, but they never did. It was not until I start dieting correctly that they finally began to reveal themselves. During my fat loss program, I only worked my abs by performing crunches (yes, regular crunches) 3 times per week, before my weight training session.

To be totally honest, 3 times a week was too much. Your abs are just like any other muscle, and technically should be worked no more than twice per week. Even though I know it's not helping me, I still work my abs 3 times per week -- it just makes me feel better (I'm human) -- but no more than that.

No matter how many times I say this, it will not sink in with most people. They will still continue to look for that magical abdominal exercise, or secret product. Here's the secret --"Abs are made in the kitchen, not in the gym!"

CONSISTENT EXERCISE (Cardiovascular and Resistance)

To accelerate your fat loss and increase your muscle mass, you need to train with weights.

The benefits of weight training are so positive, that I cannot understand why everyone is not doing it. For example, it helps to increase your muscle mass. This is essential because muscle burns more calories than fat, so the more muscle mass you have the faster your metabolism.

Weight training also tones up your existing muscle, giving you a shapelier silhouette. With the right exercises, it can broaden your shoulders, trim your waist, lift and tighten and lift your butt, tone your thighs and broaden your chest. As an added bonus, weight training also helps to strengthen your bones and tendons, which is essential for helping to prevent injury as we age.

USE FREE WEIGHTS NOT MACHINES

Not only did I have to change my diet, but I had to learn the correct way to weight train for muscle mass as well. In the past, I was using mostly machines, and had no reason to use free weights. This was a mistake.

The only way to gain muscle mass quickly is to use free weights. Most machines are a waste of time and they give you a false sense of strength. Pro bodybuilders and Olympic athletes do not use many machines - they use free weights almost exclusively!

DON'T OVERTRAIN

I also had to stop training so often. Some people still believe that the more training means more muscle and increased fat loss. Not true. It doesn't work that way. Working out too often does not allow your muscles the necessary time to recuperate. Not only will you not gain any muscle, but you will be setting yourself up for chronic injuries from over training.

Improper eating habits and over training are two reasons why most people never get beyond an average physique. I see people at the gym that workout 5-6 days per week for 2 hours or more each day but they always look the same.

As an amateur bodybuilder, I worked out 3 times per week, working my upper body twice per week and legs once. I kept my workout between 45 to 75 minutes and concentrated on exercises that worked large muscle groups like bench press, squats, dead-lifts, pull-ups and dips.

I used heavy weight (weight that was challenging for me), and low reps. I rested 2 minutes between sets and increased the weight after each set. My body adapted quickly to specific workouts so I had to change my parameters (sets, reps, tempo, and exercises) frequently (usually every 4-6 weeks).

I believe that one of the most important benefits of weight training is more psychological than physiological. It not only is one of the best stress relievers around, it gives you a sense of accomplishment and pride after each workout. After I workout, I always feel as if I actually "got something done today!"

PEFORM AEROBIC EXERCISE REGULARLY

To shed the fat quickly, aerobic exercise is essential -- it is not an option. Many people will begin to see results just from this alone.

It not only helps to burn fat and calories during the actual time you are exercising, but it also elevates your metabolism for hours afterwards. This leads to greater calorie burning and fat loss throughout the day.

Any exercise that elevates your heart rate for about 30-45 minutes will do. I prefer riding a stationary bike, but many people prefer running, climbing stairs, aerobics classes or boxing.

When choosing an exercise, make sure that it keeps your heart rate elevated consistently without breaks. Some "stop & go" sports like basketball or football, are not adequate candidates for our purposes. These games have too many pauses, breaks and periods of low activity. They will not keep your heart rate elevated long enough to burn much fat or elevate your metabolism.

It is not the simple fact of doing the cardio that will increase your fat loss, but when you do it in conjunction with a good meal plan and weight training, you have better success. The only time you should be doing cardio for fat loss purposes is first thing in the morning before your first meal -- this is when you burn the most fat. Any other time should be considered recreational.

After about 4 weeks of this, you can then add interval training into the mix to change things up. This is when you do one minute of normal intensity, then one minute of high (almost max) intensity. You alternate this for 30-45 minutes.

If you are a beginner, start out slowly. Exercise at a moderate pace for about 20 minutes, no more than three times per week. Keep your heart rate around 55%-65% of your maximum heart rate. Eventually your goal will be to work up to 30-45 minutes of moderate-high intensity cardio 3-4 times per week.

BE CONSISTENT

This can be the difference between success and failure. Just wanting to lose weight is not enough. You have to be willing to put up with the temporary inconveniences that come along with a fat loss program. Don't kid yourself and think you can do this part time. For long lasting results, you must be consistent in your daily efforts.

There should be nothing standing between you and your goal. Until you reach your desired body, you should be living, breathing and eating fat loss.

Here's a summary of the fat loss concepts I recommend:

Eating Habits

- To lose body fat you must eat fewer calories than your body burns off, so EAT LESS -- but you must NOT starve yourself, otherwise you will lose more muscle than fat!

- Start eating 5-6 meals per day (space them out to about one every 3 hours). You are eating more often, but not necessarily more.

- Increase your protein intake. Without protein your body cannot build new muscle. Protein also helps to increase your metabolism -- which burns calories.

- Increase you water intake. A good formula for this is to multiply your bodyweight by .66 to get the required number of ounces per day.
- Limit your carb intake to less than 300 per day.

Training

- Keep your workouts under 75 minutes.

- Concentrate on compound exercises that work the large muscle groups.

- Use moderate to heavy weights with low reps, rest 2 minutes between each set.

- Do only 2 (maximum 3) exercises per body part.

- Weight train no more than 3 times per week, working each body part only once per week.

- Include some form of cardiovascular activity in your program. This will not only help to burn calories, but it will elevate your metabolism for hours afterwards

- Perform aerobic exercise 3-4 times per week

- Rest

After years of helping people transform their bodies, I can honestly say that anyone can make a significant change to their health and appearance in as little as 16 weeks. You can do the same if you follow these four simple steps:

1. Decide on a very specific goal.
The only way to get to your goal is to know exactly what you want. Whether it's a look, a weight or a dress size, you need to know what you what the end result to be.

2. Educate yourself.
You must learn the best way to build a house before you start building. Otherwise you will be wasting your time and effort.

3. Plan and organize yourself.
You must put all your great information into a training program that you will be able to follow everyday.

4. Carry out your plan.
Follow your plan consistently, without fail until you reach your goal.

Are You Ready?

If you've been thinking of getting in shape and losing a few unwanted pounds, then what's stopping you? Do you think that you can't lose weight? Have you been told that you can't change your body because that's your natural genetic make up? It's all Bull****. Don't believe it. Losing unwanted body fat is not difficult. It's just a matter of consistency.

Body transforming, appears more difficult that it actually is simply because most people either expend too much energy doing the wrong things, or they just give up because they cannot make the necessary lifestyle changes needed. Well, if not now, then when?

The facts are, more than 59% of the adult population can be classified as clinically obese. Men are considered obese if they have a body fat level that is over 30%. Women are classified as obese if their body fat level is over 35%.

This year, more than 300,000 men and women will be sent to an early grave because of the damaging effects of being overweight.

Being a victim of a chronic disease like type 2 diabetes, hypertension, strokes, heart attacks, heart failure, prostate cancer, gall bladder disease, gout, sleep apnea and a host of other obesity related illnesses can be avoided, by adjusting your diet and adding a little exercise to your weekly routine.

About the Author:

Todd Elliott is a certified personal trainer located in Orlando, Fl. He is a former Mr. America. His website is http://www.bodbytodd.com

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"Incinerating Body Fat Is Not Rocket Science"

By Todd Elliott

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