4 Aerobics Secrets For Fat Loss Without Losing Muscle

Using aerobics for fat loss without losing muscle is very important otherwise you will never get a well-toned, leaner, sexier body.

Losing muscle has more to do with inadequate diet than with excessive aerobics.

If you suspect you are losing muscle there are four likely causes:

1. You are not eating enough protein. Protein is the only nutrient that is used to build muscle. You should eat 5-6 meals containing protein every day. These meals should be spaced 3 hours apart from each other.
2. Your carbohydrates are too low. This is very important because low carb diets also use up protein. This means you can consume huge amounts of protein but if your carbs is to low, you will also lose muscle.
3. You are not eating enough calories. This is a huge mistake because the body goes into starvation mode and this causes the metabolism to slow down and then the body start burning muscle tissue to conserve energy
4. Only doing aerobic exercises without doing weight training will result in muscle loss. It is important to understand that muscle growth happens as a result of weight training.

So the truth is you would rather lose muscle from not eating enough than from doing aerobic exercise. People think they will lose muscle during cardio but as long as you combine cardio and weight training with good nutritional eating habits, you'll lose fat and gain muscle.

As you can see aerobics for fat loss is definitely a very good thing because it can enhance your recovery from weight training by promoting blood flow and oxygen transport to your muscles.

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Exercise Programs For Fat Loss - What You Should Know

Some workout programs say they are designed for fat loss but are based on such outdated scientific data that you'll be lucky to burn any fat at all. And the sad part is, many of these exercise programs claiming to burn fat have been used time and again without producing results.

Lets go over what you should look for when choosing exercise programs to get rid of fat...

When most people think of exercise programs for fat loss, they think of aerobic exercise. I mean aerobic activities like jogging, biking, rowing, etc. done at a pace which allows your body to use oxygen for energy. The problems is, these exercise programs are long, boring and ineffective for reaching your fat reduction goals.

First of all, training programs that rely solely on aerobic activities assume that burning fat during the workout is enough to burn off fat. The problem is, once you stop doing the aerobic exercise, you stop burning fat.

Secondly, exercising with the focus on aerobic activities fail to realize your body adapts to the exercise over a short period of time. So, while you might burn fat in the beginning, the amount of fat you lose quickly grinds to a halt. The last thing you want to do is choose workout program that teaches your body not to burn fat.

Choose fat burning exercise programs that are a combination of resistance training and high intensity energy system training. But avoid your typical weight training.

Don't even look at programs that are based on "bodybuilding" weight training combined with aerobic activity. These kinds of exercise programs for fat loss are used in almost every commercial gym in existence... and have proven time and again to fail to produce significant results for the majority of people. And while these exercise prescriptions work for bodybuilders... they spends hours in the gym most days of the week. (Something you probably won't be doing.)

To get the fat losing results you want, you need to look for exercise programs created by experienced fitness professionals ALREADY getting great results. They work with real people who get real fat loss results... so they know which programs work best for the majority of people.

Coach Eddie Lomax knows your fat loss workout routine needs to have certain characteristics in order to burn fat. He uses this criteria to rate the best fat loss workouts of trusted trainers on: http://www.bestfatlossworkout.com

Find your best fat loss workout routine and get rid of belly fat fast starting today.

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Optimal Fat Loss - High Intensity Interval Training

What is high intensity interval training and can I really lose more fat following this routine? Many have said that optimal fat loss should be done at a lower intensity level and longer duration. Most people assume that doing aerobics for 40-60 minutes is the proper way to burn fat efficiently. In actual fact, when you do aerobics for that long, you are training at a lower intensity level. Also, after you are done your workout your metabolism stays elevated for up to an hour after you finish. With high intensity interval training, your metabolism will stay elevated for about 24 hours! Alright I'll be discussing why high intensity interval training can help you burn up to 50% more calories and the reasoning behind this madness!

First thing, let me discuss some calculations between low and high intensity exercising. Low intensity exercising is classified of having 60% to 65% of your maximum heart rate. With high intensity exercise you are working about 75% to 85% of your maximum heart rate. To make things simple we will assume that person is 20 years old.

Formula:

220- (your age) = maximum heart rate

From our formula, we know our maximum heart rate is 200. So, working at 60% of your maximum heart rate would be 120 bpm (beats per minute) and 80% of that would be 160 bpm. With those numbers low intensity burns 50% fat for energy and high intensity burns 40% fat for energy. So, right now it seems low intensity training is the proper way to train? Ok, lets go a little deeper comparing both training methods. A person walks for about 30 minutes burning 150 calories. We then calculate 50% of 150 calories is 75 fat calories burned. Now, lets say that person does high intensity training for 15 minutes burning 240 calories. So, 40% of 240 calories is 96 fat calories burned! We have just determined that high intensity is done in half the time and it is also burning an extra 21 fat calories! On top of that, I've already discussed that your metabolism will stay elevated for about 24 hours with high intensity training.

Now you are thinking to yourself, how is it done? Say you are jogging outside and you'll begin with a light jog or brisk walking to warm up. After a few minutes of getting blood flow throughout your body, you'll begin your high intensity interval training. Next you'll run for about 2-3 minutes and then walk for about 1 minute and a half. You'll repeat this a few times depending on how intense you want to continue. That's it and high intensity interval training can be applied to any form of cardiovascular exercise. You name it and it can be applied towards walking, jogging, running, biking, etc.

So why are more people not following this type of training method? Some people are just misinformed and the way they are exercising it will just take them longer to get to their goals. In some cases, its hard enough to exercise and a lot of people just feel comfortable training at a low intensity level. Also, most personal trainers find it a low risk to their clients and its very generic. The personal trainers feel they wont be blamed if their clients get injured since they may be inexperienced. It is true that exercising at a lower intensity level will burn a higher percentage of calories from fat than high intensity but it will not burn more fat. Don't get me wrong and its great people are exercising. All I am doing is just addressing the best productive way to get the most out of your workouts as efficiently as possible. We all have a busy lifestyle so every second counts and I truly understand that we have our own career, friends, and family to take care of. Besides training hard, most importantly I want everyone to train smarter!

Richard Chan is a Health and Fitness Life Coach promoting harmonization with the mind, body, and soul. An individual that is keen in precision training to his clients resulting in optimal results. An experienced trainer that has coached police personnel, firefighters and athletes in periodization. In addition, he will introduce Qi Gong to his clients so they will maximize their training potential. This involves an understanding of exercising their internal health and controlled breathing.

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Fat Loss 4 Idiots - What Does It Promise And What Does It Deliver

One the most popular online diet programs on the web today is the fat loss 4 idiots program. What are the main features of the fat loss 4 idiots diet? What does it promise the people who use it? Who should use it? It is important to know these things before choosing a diet.

The promise: The fat loss 4 idiots diet promises that you will lose 9 lbs every 11 day cycle.

Results: 9 lbs. is an average. Some start slower than others and pick up the pace later. Lets be honest. 6 lbs. in 11 days (a common result) is a very good weight loss.

Method: Shifting Calories. By rotating what you eat you maintain a high metabolism creating a fast fat burning process. This is done by creating a personal specialized menu. The menu is created by the program's menu generator.

Menu Generator: a unique software program which is included in the diet when you order it. You type in the sort of food you like to eat and the generator gives you a menu which takes into account your preferences but also ensures a continuous fat burning process by shifting your calories.

Price: Usually 78$, but there is a limited time offer of 50% off, so if you hurry it's only 39$.

Customer satisfaction rate: There is a 97% reported customer satisfaction rate.

What do you get when you order fat loss 4 idiots: The menu Generator and the Idiot Proof Diet Handbook which includes additional fat losing tips as well as 10 fundamental rules of fat loss.

Who should use it: Anyone who is overweight, wants to lose weight fast and to maintain the weight loss in the future.

To read a detailed account of this program go to: fat loss diet review

John Davenport lost over 30 pounds in his twenties after being overweight most of his life. He is an advocate of safe dieting and fitness. To read more about fat loss 4 idiots http://www.squidoo.com/fatloss4idiotsdiet

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Fat Loss 4 Idiots An Honest Review

Fat Loss 4 Idiots is a new diet program that claims you can lose 9lbs in 11 days, although if you ask any nutritionist they will say that any more than 3 or 4lbs in this time is dangerous.

So does the Fat Loss 4 Idiots work? Well this is my independent review of the Fat Loss 4 Idiots program.

As mentioned above 9lbs of weight loss in just 11 days is quite fast weight loss, so first like me explain the system that the Fat Loss 4 Idiots diet uses:

The Fat Loss 4 Idiots diet is like any other diet except it is based around metabolism. The way it claims to work is that the human body is quite clever and will memorizes the calories and foods of the past days and speed up or slow down accordingly.

Also the body builds up a tolerance to some foods and puts them in a scale of what to burn first and what to burn slower. The way the body normally works is by burning the calories first and then the fat.

The points above is suppose to be why most traditional diet programs sometimes do not work that well. If you limit your calorie for months with a normal diet your body will adjust accordingly and the metabolism will not burn as much fat as you think therefore you will not loser much weight.

The way the Fat Loss 4 Idiots Diet works is not by watching the calories you are taking in but is based around a calorie eating pattern.

Obviously the next question is how does it work? Well, that is the million dollar question and the Fat Loss 4 Idiots diet secret so I can't tell you in this review.

The idea is that you will teach your body to remember your calorie intake, then you suddenly change your calorie intake. This leads the body to make changes in your favor with the calorie burning. For instance if you were taking in 2,000 calories a day and suddenly change to 1,000 calories the body says I thought we were on 2,000 calories a day? and thinks it must start burning more fat!

That is the general gist of the Fat Loss 4 Idiots diet but you will need to know more like How long does the body need to memorize the calorie intake? And What different types of calories are there and which ones do I use?

In conclusion I would say the Fat Loss 4 Idiots is worth a look if you have found that conventional diets are not working for you!

Jean Daniels used to suffer with her weight but after finally getting her weight under control she enjoys helping other people and teaching about weight loss.

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Fat Loss 4 Idiots

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Aerobic Fat Loss Secrets

Aerobic fat loss secrets that will change you from a complete newbie into a seasoned fitness guru. The most important things you need to know are the following:

The Fat Burning Zone

To lose fat with aerobics you need to exercise within the far burning zone. This is the zone where you perform at a certain level where your body loses fat. There is a formula to work out this zone.

Here it is: Fat burning zone=220-(Your Age) x (.75)

I'll take myself as example. I'm 38 years so the formula would look like this. 220 - 38 x .75 = 136.5

This gives me a good starting point at what my heart should beat per minute (136.5) during exercise.

The Best Time To Perform Aerobic Activity

In the morning on an empty stomach is the best time for aerobic performance. You lose 300% more body fat if you perform during this time because your body doesn't have any glycogen to burn. What is important to remember is that you must drink water to prevent dehydration

Good Forms Of Aerobic Activity

Any form of activity that raises your heartbeat into the fat burning zone is acceptable. You can do some fast walking, jogging, cycling, jumping, climbing stairs, etc...

This makes aerobic exercise very suitable for many different situations. Lots of people just don't have time or money to go to a gym and this way they can also reap all the benefits without spending money.

How Long Should An Exercise Session Be

A good aerobic exercise session should last about 20-40 minutes. Remember it's not your goal to exercise until you fall flat on your face. That is for the movies and not real life.

These aerobic fat loss tips will help you enjoy your aerobic efforts a lot more.

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The Basic Rules of Successful Body Fat Loss

If you are setting out to loose weight and burn fat, then you should follow a regime that combines both a sensible exercise program, and balanced diet. It should be a permanent change of lifestyle and not a short term change to loose weight. Not affecting long term change or embarking on a nutritionally suspect fad diet may see you loose weight initially, but can ultimately lead to weight gain. This is because as soon as your diet stops, and you return to your normal eating pattern and lack of exercise, your body will tend to enter famine mode and start to store more fat to prepare for the next diet phase. These short term unhealthy changes to diet and exercise levels lead to a yo-yo up and down weight loss weight gain cycle, that not only leaves you heavier, but can also seriously damages your health.

Your food intake should aim to be a healthy balance of carbohydrates, proteins, and fats to keep your metabolism firing on all cylinders, and constantly burning fat.

Complex carbohydrates (whole grains, breads, cereals, etc.) are vital to maintaining your energy throughout the day, and do a host of other things within your body, including keeping you feeling full. We can also lump fruits in with complex carbohydrates, because of their high fiber content and slow absorption into the blood stream. This also keeps our insulin level in check, which is important for less fat storage, and a higher chance of burning stored fat.

Simple carbohydrates, or sugars (sweets, carbonated soft drinks, white processed baked goods, etc.) are best avoided or at the very least kept to a minimum. They provide little nutritional value to you and are just empty calories. These types of food are going to end up in your fat stores if you're not careful about how much you ingest.

Avoid long periods of moderate exercise, such as long aerobic workouts, as this burns fat which when exercise stops your body tries to replace. Much better to do intensive 15 to 20 minute exercise workouts, as hard exercise makes the body burn carbohydrates instead of fat during the workout, and will cause your body to use its fat stores to replenish the burned carbohydrates over the next 24 hours, after the workout is done. This type of work will also increase your reserve capacity, and thus your ability to handle all types of stress, leading to lasting health and fitness, and 24/7 fat burning.

Following these simple rules and avoiding fad diets, concentrating more on lifestyle change. Will lead you to successful weight loss, reduced body fat storage, and improving health.

Tony Kitson worked for 10 years as a diet and fitness advisor, During which time he formed many opinions on what works and what doesn't work, when you are trying to burn fat and loose weight. you can find more information from his website. http://thefatburninginferno.com

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