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22.02.2015

How to lose body fat fast, diet plan to reduce belly fat - For Begninners

Author: admin
As you probably already know, losing body fat has to be one of the most challenging , if not most misunderstood, endeavors that any bodybuilding aficionado can undertake. Losing body fat is easy once you know the simple rules, but it does take a little discipline, often more than the hapless, average soul possesses. To a ruthless marketer, weightloss product consumers are the dream target market; consumers who are willing to shell out big bucks, then all too willing to blame themselves, and not the product they purchase, when they don’t lose weight. Achieving fat loss while preserving lean muscle tissue should be the overriding concern of any individual wanting to lose fat and unwanted inches without destroying his metabolism.That being said, let’s outline the ideal way to drop body fat while preserving lean muscle tissue. The bottom line on body fat (adipose tissue) is that it is a storehouse of excess calories. While weightloss programs often focus on caloric restriction to the exclusion of all else, fat loss programs go further, addressing the composition of the food calories in the diet. By the way, if you desire a step-by-step, “no-brainer” program to follow in “connect the dots” fashion to achieve and maintain fat loss while preserving lean body mass, I strongly suggest that you pick up a copy of the Get Lean Kit, which I co-authored with world renowned sports nutritionist Keith Klein. Plus Get Our Weekly Newsletter crammed with Fat Loss, Fitness and Muscle Building Videos & Articles, FREE! Losing body fat is not rocket science, although in our society you’d think it was, with the legion of rip-off infomercial shape-up gizmos, the monthly “diet of the month” book releases, and the abundance of weight loss pills being pushed by pharmaceutical companies.
It is the most energy intensive tissue in the body, requiring more calories for maintenance than fat tissue. This is particularly important because you do not want to lose weight so fast that you alarm the body into thinking it is in a starvation mode. While protein is the most energy intensive macronutrient for your body to digest, fat is the least energy intensive.


Each meal should contain protein, carbs, and fat in the same ratio as the overall daily ratio of protein, carbs, and fat.
Exercise and good nutrition are the only way to lower, and more importantly control, body composition and keep body fat in check over the long haul.
You’ll note that I began this article with the mention of fat loss, then ranted about weightloss and the ugly state of the weightloss products market.
For example, if you lose three pounds of fat and gain four pounds of muscle at the same time, you experience a net weight gain of one pound. Severely restricting calories will cause your body to respond by slowing its metabolism to conserve energy. Remember that it is easier for your body to break down muscle tissue for energy than fat tissue. When you eat fat, your body will either immediately use it for energy, or deposit it as bodyfat. A good meal replacement like Lean Body® or easy to use Lean Body Ready to Drink shakes is an ideal way to ensure compliance with a rigorous 6 meal per day program. Weightloss, on the other hand, is the loss of body weight, irrespective of whether it is fat weight or lean tissue (read “muscle”) weight.
Being in a caloric deficit is the one thing that both fatloss and weightloss programs have in common, but that’s where the similarities end.
That means it takes more calories to digest a gram of protein than either a gram of carbohydrate or fat. While this is a very simple, very efficient mechanism from an evolutionary, and a survival view point, it’s very bad for modern man trying to maintain a lean body!


A daily caloric deficit of 500 calories per day will result in a weekly caloric deficit of 3500, or the equivalent of one pound of fat. For protein to be converted to fat, it must first be broken down into amino acids, converted to glucose (blood sugar) in the liver, and then to fatty acids. Keep in mind that simply cutting calories does not guarantee that the weightloss is coming from stored fat; to ensure that the loss comes from fat, other considerations must be addressed, including food composition, meal frequency and exercise. More than that is unhealthy, not to mention unproductive, for body fat loss (remember, that’s not the same as “weight loss”). Glucose that is not immediately used for energy is converted to triglycerides and deposited as fat. Set short term and longer term goals, and measure your body fat composition to gauge your progress and give yourself that invaluable feedback that is necessary to keep you motivated. Insulin “spikes” bring fat breakdown to a grinding halt, and signals the body to deposit fat.
This more gradual conversion of complex carbohydrates to glucose gives your body a chance to use the glucose for energy; it also eliminates the insulin spikes that are anathema to fat loss.
You can get your EFA’s by supplementing your diet with one or two tablespoons of flax seed oil daily, or try EFALean™ Essential Fatty Acid Blend.



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