An accurate, easy to use fat loss monitor is key to effective fat burning. This really is the basic requirement for any fat loss or weight management program. We can set goals but if we fail to monitor our ongoing progress, chances are slim that we will ever reach them.
Using our bathroom scale is not all that reliable either. Many of them are subject to loosing calibration and fail to give an accurate reading over time. It is also tempting to “tweak” the zero settings to make it appear that we are doing better than we actually are.
Fat loss monitors of the type produced by Omron are an effective tool in helping us achieve our weight loss goals. As mentioned in some of the customer reviews, the HBF-306C monitor has to be used at the correct time of day and under the proper conditions for consistent accurate readings. That being said, it makes a valuable addition to our fat fighting tools.
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Filed under Fat Burning, Omron by on Mar 23rd, 2011. Comment. 
If you are trying to lose weight, then you stumbled across the right article. To reach your goals, just follow this simple plan.
Your cardiovascular exercise regimen is what you should look at first when planning your fat reduction workout.
A proper nutritional program is necessary in addition to an intense cardiovascular plan. A properly implemented nutritional program is the only way for a fat reduction workout to be maximized.
To reach your optimal goal, a high intensity and short duration workout is recommended. When you perform a low intensity/long duration workout you waste muscle mass and will not burn as many calories as you would with a high intensity/short duration workout.
Keep reading for more specific information about the best fat reduction workout.
How many times you perform your cardio exercise per week is referred to as frequency. How many times should you perform cardio exercise per week?
The ability of your body to recover should be the indicator of how many times per week you should perform cardio.
For your fat reduction workout, you should perform cardio exercise 3-5 times per week. To set up a plan for 3 sessions per week, you should perform sessions every other day.
Mondays, Wednesdays and Fridays are good days to perform cardio exercise if you will be working out 3 days a week.
An example of a 5 day a week program would be workouts on Monday, Tuesday, Thursday, Friday and Saturday with rest days on Wednesday and Sunday.
Every other day perform a cardiovascular session to begin with. Start by performing 3 cardio sessions per week, every other day. When you get used to your workout you can add on an additional day.
As part of a fat reduction workout you should perform your cardio session immediately following a weight training session.
A fat reduction workout should include cardio sessions that are 15-25 minutes in duration. You are not working at a high enough intensity if you are able to exceed 25 minutes of exercise.
Another important concept of a fat reduction workout is interval training. Exercising at a difficult pace, followed by a slower pace, then repeating is known as interval training. To burn more calories during and after your sessions, you should perform intervals.
Work and rest combinations can be switched up many different ways to make many different interval programs.
It is important to always warm up prior to beginning your workout sessions. An intense cardio workout can be hard on your body, so always remember to warm up first, for at least 5 minutes.
The cardio interval workout is for those of you who are truly looking for a fat reduction workout.
Filed under Fat Burning by on Feb 2nd, 2010. Comment.
Many studies have shown that significantly depriving your body of calories may actually work against you, and that a far better solution is a small reduction that burns fat more gradually.
Using a round number of calories to cut out (like 500 calories or 1,000 calories) is not the most accurate way to determine how to reduce your calorie intake.
This is because the amount of calories consumed daily by each individual can vary greatly, making the reduction either too high or too low depending on your normal calorie consumption.
For example, cutting 500 calories from a 2000 calorie diet represents a much larger decrease than cutting those same 500 calories from a 3500 calorie plan.
Instead, you should aim to use a percentage decrease in calories to lose weight fast.
The most effective and widely accepted percentage is 15-20% below your maintenance level.
Your maintenance level is the number of calories you require each day to maintain your current weight.
There are two formulas you can use to determine your own individual number of daily calories to lose weight fast…
The “Harris Benedict Formula” requires you to first determine your basic metabolic rate (BMR), which is the number of calories your body requires daily for natural processes such as breathing, circulation and digestion.
You then use an activity multiplier to take into account your additional daily activities to determine how many calories you need daily to maintain your current weight.
You can then decrease this number by 15-20% to find out your daily intake of calories to lose weight fast.
Calculate the BMR by using the following formula:
Men: 66 + (13.7 * bodyweight in kg) + (5 * height in cm) – (6.8 * age in years) = BMR
Women: 655 + (9.6 * bodyweight in kg) + (1.8 * height in cm) – (4.7 * age in years) = BMR
Multiply that number by the activity multiplier:
Sedentary = BMR * 1.2 (if you get little to no exercise)
Lightly Active = BMR * 1.375 (if you get light exercise: 1-3 days a week)
Moderately Active = BMR * 1.55 (if you get moderate exercise: 3-5 days a week)
Very active = BMR * 1.725 (if you get intense exercise: 6-7 days a week)
Extremely Active = BMR * 1.9 (if you get intense daily exercise and you also have a strenuous physical job).
Reducing that number by 15-20% will provide you with the target number of calories to lose weight fast.
The other formula you can use to determine your target calorie reduction is the “Katch-McArdle Formula”.
This formula is an even more accurate way to determine your target number of calories to lose weight fast because it factors in your lean body mass, leading to a more accurate metabolic reading.
To use the Katch-McArdle formula, calculate your BMR using the following:
BMR = 370 + (21.6 X lean mass in kg)
Your lean body mass simply represents any type of body weight that is NOT fat.
You can determine this number if you have had your body fat levels tested.
The more extreme your body type (leaner or fatter) the more critical it is to factor in your lean body mass to determine your target number of calories to lose weight fast.
Once you’ve factored in your lean body mass, you simply use the activity multiplier and then reduce by the 15-20% required.
Reducing your calories by more than this level can end up slowing down your results by triggering your body’s natural starvation mechanisms.
If your calories dip too low, your body will stop burning fat as a way to conserve energy.
Reducing calories to lose weight fast by using a percentage of your typical caloric intake will ensure that your metabolism stays steady, your body burns fat, and your lean muscle mass doesn’t decrease.
Filed under Meal Plans & Nutrition by on Jan 13th, 2010. Comment.
We all know that if we are really serious about losing a little weight and getting rid of that fat that is hanging around our middle that we simply have to stop taking in so many calories.
But knowing and doing, especially doing it right, are two separate things.
Go overboard with caloric restriction and you can actually lose muscle instead of fat!
So how do we get it right? Watch Sean as he gives us the straight scoop. He really knows what he is talking about.
To help you on your way to a fitter, trimmer you, download one of our free Fat Burning Meal Plans.
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Filed under Fat Burning by on Oct 20th, 2009. Comment.
In this video Sean Nalewanyj gives you the straight scoop without the bull on the best way to get that elusive six pack.
For more of Sean’s great tips and a full program to get you the body you deserve, check out his Real Deal Fat Loss System.
Filed under Fat Burning by on Oct 14th, 2009. Comment.
