The National Center for Health Statistics indicates that Americans are getting fatter and fatter with each passing year. Yet more Americans than ever before are trying to lose weight. It's extremely important to lose weight the correct way so you reduce unwanted body fat and maintain lean muscle mass. Here are the top five secrets for fat burning and losing excess weight the correct way.
Fat Burning Secret Number One: Increase Fat-Burning Muscle Mass
Add lean muscle mass to your body through strength training. Muscle tissue burns more calories than fat. In fact, studies have estimated that for each additional pound of muscle added to the body, an additional 35 to 50 calories per day are burned. Another study demonstrated that regular weight training boosts the body's basal metabolic rate by about 15%.
Fat Burning Secret Number Two: Pump Up the Protein
Include a lean protein source at every meal. Aim for 1 gram of protein per pound of body weight. Protein supports muscle repair and growth. Protein also has a high thermogenic effect of 30%, meaning that for every 100 calories of protein consumed, 30 calories are burned during digestion. Healthy, protein-filled snacks include:
- Black beans and water-packed albacore tuna (mix together a can of each and microwave)
- Protein powder and non-fat cottage cheese (Mix a scoop of protein powder with a cup of cottage cheese) Protein bars (Choose a bar with at least 20 grams of protein, a maximum of 5 grams of sugar and no more than 300 calories. Throw a box in the freezer. They make a great snack.)
- GeniSoy Soy Crisps (A low-fat baked alternative to traditional high-fat chips. Each serving contains a unique blend of soy and rice with 7 grams of soy protein and 2 grams of fat.)
Fat Burning Secret Number Three: Have Fun With Cardio Exercise
Find a cardio workout that you enjoy and stick with it. There are a variety of options to choose from - running, cycling, cardio machines in the gym, and group fitness classes, including kickboxing, Zumba, and many other options - there's something for everyone. You're much more likely to stick with an activity that you enjoy. Find an exercise buddy and make the commitment to exercise together. You'll be able to hold each other accountable for each other's progress. Make your workout time a priority, and try to schedule time for your workout at least four to five times a week.
Fat Burning Secret Number Four: Don't Starve Yourself
Avoid drastically cutting your calories. Quick and drastic weight loss can wreak havoc with your body's metabolism and muscle mass. Losing weight too quickly sends the body into starvation mode, and the body starts to eat its own tissue. Unfortunately, when the body loses weight too quickly, the body hangs onto fat stores and eats muscle tissue first, which is exactly the tissue you want to hang onto to help burn your fat and reach your long term weight loss goals.
Fat Burning Secret Number Five: Look Out For Liquid Calories
Soft drinks and high sugar fruit juices are loaded with sugary calories that will sabotage your weight loss plan. A 44 ounce fountain drink of Coke contains a whopping 415 calories of pure sugar. Many people have no idea how many calories they consume when drinking juice or soda because the calories are so easily consumed. Switching to diet soda is highly recommended, although water is always your best choice for hydration. Check labels on juices and avoid those made large amounts with high fructose corn syrup, since that is just another term for sugar. If you simply must have juice, buy a juice and start making your own juice.
A nutrient dense diet is one of the healthiest choices you can make and historically juicing has proven to be the number one way to achieve this. Using a stainless steel juicer to extract raw nutrients, minerals and vitamins from fruits and vegetables is a powerful way to increase your overall health. Head over to the Juicer Advisor to learn more about the popular Jack Lalanne Juicer.
Article Source: http://EzineArticles.com/?expert=Michael_Huddleston
Article Source: http://EzineArticles.com/4437893
No comments:
Post a Comment