An effective fat loss program will not only burn fat but also keep it off by shifting you to a healthier lifestyle. Here’s how to design your own program, step by step.
There are oh-so-many fat loss programs around, yet our nation continues to grow fat. Clearly something isn’t working. The most effective fat loss program is one that is based on sound foundations.
* Better nutrition to get rid of fat.
* More muscle to burn off calories.
* Mental discipline to keep off the fat you’ve melted away.
Just take a look at some of the popular fat loss programs out there and you’ll quickly realize why they are NOT effective. I mean, do you think anybody likes to push themselves hard on a treadmill or give up all the food they enjoy… just to shed a few extra pounds.
Of course not!
That’s why, given a chance, people drop out of the program and return to their older, less healthy lifestyles – and put on more fat. An effective fat loss program can change all of that by being quick, convenient and fun.
So get ready to toss out the old rules – and make a new, effective and enjoyable plan to lose weight.
Step 1: Get Smart About Eating
Here’s how most NOT so effective fat loss programs work. A dieter goes through an intense workout that burns 250 calories. Then, feeling hungry and tired, she makes herself a protein shake – which contains 500 calories!
Now, how is that going to help you lose fat?
* To get rid of belly fat, you’ve got to stop eating more calories than you burn off. Your results will be 3 parts due to diet, and only 1 part the result of exercise/workouts.
* Eat green vegetables, high quality protein and low cholesterol choices like olive oil.
* Pick foods with a low glycemic index like spinach, berries, cauliflower and apples for your carbohydrate needs.
* Limit yourself to three modest meals spread out over your day, or even one big meal with 2 or 3 small snacks. What matters more is what you eat, and how much of it.
Step 2: Cut Out Unhealthy Fat
A popular myth is that all fat will make you obese. That’s just not true. Only eating a lot of unhealthy fat will add to your waistline and build up inside your body.
So what not to eat when burning fat?
Low fat diets that are common in many non effective fat loss programs taste bad, leave you dissatisfied, and often won’t even help you lose fat. Recent research even suggests that low carb diets which reduce your consumption of sugar and other carbs are actually more effective at forcing your system to burn off fat and help you lose weight.
So cut sugar out of your diet. No sweeteners or soft drinks either. Very few other carb sources, to make up your calorie requirements. Then watch your fat disappear – even as mealtime stops being a painful torture.
Step 3: Plan To Gain Muscle
Building muscle is very helpful with fat loss. You won’t have to heft massive barbells or swing heavy weights around to bulk up like a bodybuilder. Even lean, hard muscle of the kind athletes develop can be highly effective for losing fat.
Here’s why that happens. Your metabolism perks up whenever you gain muscle. After your effective fat loss program helps develop more muscles, the newly won muscle keeps burning calories even while you’re not exercising. That’s a great reason to focus on muscle building through strength training instead of only cardio workouts that only work in the moment.
How can you lose weight and gain muscle fast? A couple of 20-minute cardio sessions every week are enough to give you health benefits. The rest of your time should be spent on muscle gaining exercises.
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Step 4: Get Enough Sleep
An important part of every effective fat loss program (and an aspect that’s overlooked or not stressed enough in the plans that fail at losing fat or keeping it off) is that you should get enough sleep. Inadequate sleep wreaks havoc with your hormonal balance and disrupts your metabolism.
How long do you have to sleep for the greatest benefits?
Would you believe “12 hours”? Yet that’s what many researchers have suggested. If that isn’t practical, aim to get at least 8 hours of good, deep, restful sleep every night. Most people who are overweight or obese get only 5 or 6 hours of poor quality rest. The more you can get, the more effective your fat loss program will be.
Step 5: Be Strong and Disciplined
Most diets and fat loss programs fail, not because they are poorly designed or structured, but due to a lack of mental toughness and discipline.
A marketer’s seductive spiel that fat loss can be quick and easy lures many into starting a program. When they realize it isn’t a walk in the park, they bail out and go back to the unhealthy routines that made them overweight in the first place.
So be realistic about your goals and plans. Understand that losing fat will be hard work. You can’t stay up late, watch TV for hours and hours, and stuff yourself with yummy snacks (that are loaded with unhealthy fats) – then hope to lose weight. That ain’t gonna happen.
You’ve got to decide to take charge of your life again. Focus on targets you set for yourself. Stick to your diet and exercise plan with determination and strength. Do whatever it takes to change your lifestyle to a healthier, more productive one.
Which Is The Most Effective Fat Loss Program?
The best and most effective fat loss program is one that includes key elements like:
* setting targets
* eating right
* working out
Nothing gets done until someone decides to do it. And that’s just as true of your fat loss journey and the effective fat loss program you’ll follow. You must first make up your mind to lose fat – and then work on a plan to make it happen.
Like all goal setting approaches that work, your plan should be SMART – specific, measurable, adjustable, realistic and time-bound. State how many pounds you wish to lose, decide over what time period, and then be flexible enough with the goal so that you don’t lose enthusiasm and give up completely if things don’t go the way you hoped for.
Make a clear, complete and specific rapid fat loss diet plan that you will stick to over the course of your effective fat loss program.
Your diet should be adequate to provide energy and nutrients, balanced across all food types (carb, fat and protein), and be moderate in quantity and frequency. The best meal plans offer some diversity and variety so you won’t get bored of eating the same thing every day.
Supplements like multivitamins, flax seed or fish oil and creatine may help you gain muscle and meet daily nutrient requirements. But try to avoid fat burning ‘thermogenic’ drugs because they come with drawbacks and dangers.
Workouts designed to help you burn calories while gaining muscle should be a part of any effective fat loss program. The intensity, duration and type of exercise you choose will depend upon your individual preferences and state of fitness.
What is the best exercise to burn fat? The best workouts combine weight training and cardio with some high intensity and flexibility training.
Well-conceived and conducted fat loss programs can offer readymade solutions that fit most people’s needs. One of them is Shaun Hadsall’s ’14 Day Rapid Fat Loss Plan’, an effective fat loss program that is used by thousands of fitness-conscious dieters.
Based on a smart combination of healthy eating and tailored workouts, the ’14 Day Rapid Fat Loss Plan’ can help you get rid of stubborn belly fat, tone up those muscles, lose weight, and grow fit quickly in a way that will keep the fat off in the long term.
* What kind of exercise burns the most fat?
* Which is the best fat loss diet?
* Can you lose weight fast on a No Carb Diet?