Although it is possible to lose body fat quickly, there are some people who might have to work much harder than others to lose body fat quickly.
Why? This is because every individual has a different set of circumstances, metabolism, and genetic characteristics.
Regardless of individual differences, there is a basic formula that can help you determine how soon you can transform your body….
You can lose body fat quickly once you know how long it takes to burn a pound of fat. In every pound of stored body fat, there are 3,500 calories. You should focus on a daily caloric reduction of 300 to 700 calories less than the required caloric intake; this will ensure that you burn half a pound to two pounds of fat every week.
Even though your actual weekly fat loss will vary, depending on other factors, you can lose body fat quickly, safely, and maintain your results by losing half a pound to two pounds every week.
You risk triggering your body’s famine response, which enables it to protect fat stores by slowing down your metabolism, if you try to lose more than this amount. When you go overboard with trying to lose body fat quickly and lose more than half a pound to two pounds a week, you are weakening with your body’s ability to keep weight off and continue burning fat.
You need to remember that even though you want to lose body fat quickly, it’s critical to maintain a certain percentage of fat in your body to stay healthy. As a general rule, the following levels, based on the most recent statistics, should be followed when you want to lose body fat quickly.
Male
Aged Up To 30 = 9-15%
Aged 30-50 = 11-17%
Aged 50+ = 12-19%
Female
Aged Up To 30 = 14-21%
Aged 30-50 = 15-23%
Aged 50+ = 16-25%
As people get older, their body fat percentage will increase partly because of the loss of lean muscle mass. To stay in optimal health, men should maintain a body fat percentage of 8%–14% and women should work towards maintaining 13%–20% body fat. If your body fat levels drop below the recommended amounts for too long, you’re upping your risk of health problems.
How low you go depends on your personal preference and how you want your body to look, as long you keep it within a healthy target range.
Filed under Fat Burning by on Jan 6th, 2010. Comment. 
If you’re a woman, you’ve probably noticed that it’s harder for you lose fat and keep it off than the men in your life. As child bearers, women are genetically predisposed to higher fat ratios, but the baseless fears many women have about how weight training will shape their bodies also contributes to the problem.
In order to lose the fat fast and enjoy a firm, shapely physique, it’s imperative that women include a significant amount of intense weight training in their workout routine.
Muscle, a metabolically active tissue, actually helps to burn fat. Higher muscle content raises your metabolism, burning more calories even when you’re resting. Building and maintaining lean muscle is a smart and strategic way to lose the fat fast.
Intense weight lifting and resistance training will increase the mitochondria in your muscle fibers. These “powerhouses” in the muscle cells convert nutrients into energy. When you want to lose the fat fast, an increase in mitochondria gives you an edge.
Many women feel that weight training is not an option because they fear adding extra bulk or looking masculine. Once you know the facts, you’ll see that this fear is completely irrational. Thanks to hormones, women build muscle tissue even more slowly and gradually than men.
Even unusually extreme responses to weight training can be noticed in time to modify the training routine and prevent further muscle gain.
When you want to lose the fat fast and obtain a lean, feminine form, weight training is the most effective approach. By focusing on weight and resistance training, you’ll be able to overcome your fear of bulking up and lose the fat fast.
Weight training is effective to not only build and maintain muscle mass but also to burn fat of its own accord. Mainly, your body burns carbohydrates during a weightlifting session, but the intensity of the workout dramatically boosts your metabolism.
While your body recovers from weightlifting during the 24 hours after you leave the gym, it’s actually burning more calories. This is one more way in which weight training helps you to lose the fat fast.
Sometimes, men and women worry that weight training will make it harder to maintain their athletic agility, speed, and flexibility. There is no need to worry about this.
Weight training actually works to improve speed, agility, and flexibility, all the while improving your athletic ability, protecting your body from injury, and making it possible to lose the fat fast. The lean and muscular physiques of sprinters and football running backs bear testament to this fact.
Perhaps the most important benefit of weight training for women is that it works to prevent osteoporosis, an aging issue that will affect most women in their lifetime.
Filed under Fat Burning by on Oct 21st, 2009. Comment.
