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Weight Loss Workout Program Success Secrets

Fiction and misinformation continue to riddle the weight loss workout program world causing frustration to so many good intentioned individuals who are striving for ultimate fat loss. Yes, people are being misled regarding the most effective, efficient way to workout for fat loss. Some just settle for sub-par results while a majority just give up altogether.

Today is the day you are going to get the fitness help you deserve in order to melt away unwanted fat in the best manner possible. In the article below you will be empowered with evidence based weight loss workout plan success secrets. Following these success secrets will quickly help propel you towards the body fat loss results you deserve.

Incorporate the following principles into your weight loss workout program:

1. Construct your fat loss workout, and plan for success.

In order to increase your chances of reaching your goal it is critical to plan your weight loss fitness program out on paper prior to beginning. Make sure you have a strength training component, cardiovascular component, and a specific schedule as to when you are going to conduct your exercise sessions. Set yourself up for success so you can increase the likelihood of keeping your commitment.

Part of this initial process is to set your goals in writing. You have to know exactly where you are going prior to starting your fat loss journey.

If you need help constructing your fitness program I highly recommend consulting a qualified fitness professional.

Please understand that your weight loss workout program should also contain specific nutrition modifications in order for your body to see the desired fat loss adaptations. You can simply not out-train a bad diet. Without a caloric deficit you will not lose body fat quickly.

2. Make sure your fat loss workout program has a strength training component built into it.

Forget the old recommendation of walking on a treadmill for hours. If you want the most effective way of melting away body fat, then incorporate progressive resistance training, or strength training.

It is important to perform multi-jointed exercises which help burn more calories, and involve many more muscles. Adding more muscle to your body will help elevate your metabolism as well as strengthen your entire body. Strength training is a great workout for fat loss because you get more bang for the buck.

I recommend your weight loss workout program strength training component to include 2 non-consecutive days each week for a duration of approximately 20 minutes. Your goal should be to start out easy, and progress over time by raising the number of reps, or weight.

Strength training is an important part of any fat loss program. Make sure it is part of your overall weight loss program.

3. Use HIIT, and or metabolic conditioning for maximum fat burning.

Long slow cardiovascular exercise is a thing of the past. Research has shown that metabolic conditioning is a much more effective fat, and calorie burner than long, slow cardio such as walking. Research shows you get greater benefit in much less time.

Metabolic conditioning is when you do multi-jointed exercises back to back to back without rest. They are called intervals. If fitness for fat loss is your main goal, then consider adding at least one day of metabolic conditioning each week. Adding this to your weight loss workout program will help burn more calories not only now, but for hours after the training session.

The only time you want to utilize long, slow cardio is when you are just beginning, and have never exercised before. Your goal should be to eventually build up to metabolic conditioning workouts. Exercise is about progression.

4. Make sure you are getting proper post workout nutrition for maximum fat loss.

Your weight loss workout program should consider post exercise nutrition. After your progressive resistance training sessions it is important for you to begin the recovery, and regeneration process immediately following the training session. That means consuming carbohydrates, and protein. Doing so will set off the protein synthesis process so you can add more metabolically active lean tissue.

Always focus on your post workout nutrition after each fat loss workout. You can supplement with whey protein, or even drink chocolate milk if cost is an issue.

5. Focus closely on your nutrition program.

The fact is 90% of weight loss is proper nutrition, and 10% exercise. Therefore, if you don't change your diet, then don't expect much fat loss.

For maximum nutrition results to burn more fat simply decrease your carbohydrates, and increase your lean protein intake. Think protein with each meal, and plenty of fruits, and vegetables. Limit the corn based carbohydrates.

In order to lose weight you must be in a calorie deficit. Just by limiting carbs, and increasing protein will help you decrease your daily calories. You should strive for a deficit of 500 calories per day for best results.

If melting body fat is your main fitness goal, then incorporate the weight loss workout program success secrets mentioned above. By doing so you will be guaranteed to be on the most effective, efficient fat loss workout plan possible.

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Think Fat Loss - Not Weight Loss

If you're considering going on a weight loss program, it can be confusing and even a little scary. Questions come to mind and you aren't sure of the answers. Which programs or products really work? Are they safe? Do they really get the results that they claim? Shall I use supplements or diets or exercise? What's the best program for me? Well, I'm going to give you some guidance in this area. I'll be discussing why you should be focusing on fat loss not weight loss. When you focus on fat loss, instead of weight loss, you're headed in the right direction toward a sensible and effective fat loss program. Let me explain.

The weight loss industry is a $55 billion a year business. The marketing of diets, diet foods, supplements, weight loss products, and exercise systems to help people lose weight is a very competitive business. As such, many misleading and false claims are offered by some companies to gain the sales advantage in this lucrative market.

For instance, many weight management or diet programs entice you to use their program with claims such as "you will lose 30 pounds in 30 days". The most ridiculous claim I've seen was made by a diet supplement company who claimed that their product could "blast up to 49 pounds off user in only 29 days, obliterate 5 inches from waistlines, and zap 3 inches from thighs, without dieting or exercising". Needless to say, the FTC slapped a restraining order against this company for their obviously false claims.

There are many weight loss or diet programs that claim that you can lose a lot of weight in a short period of time. Some of these claims are false. Also, some of them are true, but the fast weight loss is unsafe and unhealthy for you. If you're in the "market place" looking for solutions to reducing your weight, then you need to be educated about which approach is the most effective, healthiest and safest for you.

The ultimate goal in losing weight is to lose body fat exclusively. Many weight loss programs will help you to lose weight fast. However, many of the fast weight loss programs cause you to lose muscle along with the fat. Any fast weight loss program that claims you can "lose 30 pounds in 30 days" will most likely cause you to lose muscle along with the fat loss. This is self-defeating since muscle uses energy to function and the additional muscle loss will cause your metabolism to drop which reduces your fat burning capacity. This why you must participate in a program that focuses on fat loss instead of weight loss.

Losing body fat is all about creating an energy deficit. To lose body fat, you must expend more energy than you ingest (in food and drink). This situation creates an energy deficit that must be made up from stored carbohydrates, stored fat or muscle tissue. The trick is to create an energy deficit in a manner that spares the muscle and uses primarily fat to make up the deficit. "Crash" or starvation diets cause an excessive energy deficit which results in consuming fat and muscle to satisfy the deficit.

An effective fat loss program should be specifically designed to remove body fat in a sensible and safe manner with the main focus on losing body fat and losing inches, not just pounds. To accomplish this, the fat loss program must be designed with three key components:

Resistance Training - to create an energy deficit while sparing the muscle from being used to satisfy the energy deficit and also building muscle to increase the metabolism.

Cardio Training - to create an energy deficit while improving endurance, energy and cardiovascular health.

Sensible Diet - to create a moderate caloric intake deficit through proper food selection and portion control.

An effective fat loss program should be designed to induce a bodyweight loss of about 1-2 pounds per week (or 1% of your bodyweight per week). Weight management experts, weight loss doctors, and obesity experts recommend these guidelines for any sensible, safe and effective weight/fat loss program. Higher weight losses per week can result in muscle loss.

I hope this "sheds some light" on the confusing and complex subject of weight loss. 

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What Effect Does Alcohol Have On The Human Body?

Small amounts of alcohol may have some benefits but large amounts or the abuse of alcohol will be detrimental to your health and physique. Now when I say small amounts I mean 1 glass per day, ( example a glass of wine or a glass of whisky) this has been proven to increase HDL (good cholesterol) in the body. This excludes the soft drinks or sweetened drinks that are sometimes added to alcohol.

If you are serious about losing weight and getting into shape then I would suggest not consuming any alcohol at all. Alcohol has 7calories per gram which makes it the second highest, second to fat which has 9 calories per gram. If you are on a calorie restricted diet then alcohol is just going to be extra calories that your body does not need, these are wasted calories and have no benefit.

Alcohol reduces the body’s ability to burn fat, the liver is responsible for metabolizing alcohol and fat, and alcohol prevents the liver from metabolizing fat, that’s because alcohol takes priority over fat. Alcohol is a toxin (poison) and it has to be detoxified by the body. Consuming alcohol has other risks like; damaged muscle cells, various heart and circulatory problems, effects the nervous system and brain, less efficient healing of injuries, it’s a diuretic which leads to dehydration, Numerous sexual dysfunctions like; loss of libido, reduced sperm formation, menstrual irregularities, and shrinkage of sexual organs. Alcohol also reduces the absorption of many vitamins like vitamin B which could lead to you becoming anemic.

The next time you consider consuming alcohol, take a look at some of the risks and ask yourself;  is this what I really need and want for my body? It is not going to be easy for some to stay away from alcohol; you need to create a new addiction, the addiction of having perfect health and physique.

What Is Your Body Type?

There are more than 6 billion people on this earth and every single one of them is unique, nobody shares the same body type. Some may look alike but they have a different cell structure, gene structure, bone structure etc. When it comes to physique there are 3 different body types, a Mesomorph, an Ectomorph and an Endomorph.

Mesomorph – A Mesomorph is naturally lean with small waists, broad/square shoulders, high metabolism, chest dominates over abdominal area and they gain strength and muscle very easily, they are natural born athletes and body builders. They are the genetically gifted.

Ectomorph – Ectomorphs are generally tall and skinny with small joints and waist, they have high metabolisms and maintain extremely low body fat. These are the people that can eat anything and everything all day long and will put on an ounce of body fat. They are hyperactive.

Endomorph – These are the people that work and train hard but still find it difficult to lose weight, an endomorph has a very slow metabolism and stores body fat very easily, most endomorphs are carbohydrate sensitive meaning they can store carbohydrates as body fat very easily, they have wide waists and hips with their waists dominating over their chest. They are the genetically challenged.

Now not everybody is a pure Mesomorph, Ectomorph or Endomorph, some may share a combination of 2 or 3 with one being the dominant type. If you are a pure Endomorph don’t panic, it is not the end of the world, there are ways you can improve and change your body type. No one should blame their genetics for being overweight, weak, out of shape or lazy, you may have been dealt a bad hand but you are in control of the way you look and feel and you can change that anytime.

There is no single perfect diet, training program, or eating plan for everybody due to the fact that everybody’s body type is not the same.

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