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. 
Track your fat burning and muscle building diet with ease.
Throw away all of those post-its you have been tacking up all over with reminders of what you can – and can’t – eat today.
Yes, you do need guidelines and plans that are written down, but not all over the place! It is not your fault that you have kept more or less sketchy notes of your nutritional plans. You didn’t have a good way to organize everything.
Until now.
Now you can download and print out your own free Daily Nutrition Planner.
The spreadsheets accommodate planning for 5, 6, 7 or even 8 meals per day with sections for:
• The date
• The food items/quantity consumed at each meal
• The total nutritional value per meal
To download your personal Nutritional Planning Journal right click here and select “Save As”.
You will need Adobe Reader to read and print your Logbook. You probably already have this on your computer, but if not you can download it at no cost from Adobe.
Filed under Fat Burning by on Oct 26th, 2009. Comment.
Your Fat Burning Success Starts Here!
How many times have you seen an advertisement for “The Best Fat Loss Program”?
The weight loss market is abounding in theories, opinions, and advice on how to shed pounds and burn body fat.
But if you’re looking for the best fat loss program available, you need to go slow and check out the claims. It’s important to choose a program that addresses more than just nutrition and diet. An ideal weight loss program will also include cardiovascular exercise and resistance training.
You may lose weight by dieting alone, but not as much weight as you would lose by adding physical activity to your plan. A diet plan alone will cause loss of muscle mass and will most likely fail to reshape the body. Your body will appear soft and smooth instead of looking lean, athletic, and toned.
When you are looking for the best fat loss program, you should look for a plan which also focuses on exercise in some form.
The Right Way to Create a Calorie Deficit
In order to lose weight and burn fat, the number of calories consumed must be less than the number of calories expended. So, you need a “caloric deficit.”.
This deficit can be created either through diet, exercise, or a combination of both. Given the above, it would make most sense to just miss a meal and not bother with having to exercise in order to create a calorie deficit.
But, in truth, skipping meals will only backfire, leaving your fat burning program ineffective. This is because when the body does not get enough calories and nutrients, as a result of skipping meals, its “famine response” is activated. When your body faces a large decrease in caloric intake, it will actually begin to store fat and slow down its metabolism in an effort to stave off starvation.
To create the ideal caloric deficit, the best fat loss program will rely less on a dietary approach and more on an exercise routine.
Benefits of Adding Cardio to Your Program
Your efforts to burn fat and lose weight by adopting a fat burning program that focuses on diet alone will bring results; however, the process will be much slower. By adding a cardiovascular exercise routine to the fat burning program, the body will be able to burn more calories and still have the nutrients it needs to maintain muscle mass.
You can speed up your metabolism by burning calories through cardio and resistance training. An elevated metabolic rate enables the body to more burn fat and calories, without triggering a famine response.
Good nutrition that provides the body with essential nourishment and an exercise program including cardiovascular workouts and resistance training that raises the metabolism are necessary components of the best fat loss program.
To achieve a toned and sculpted physique, you must adopt a training program that maximizes your fat burning potential. Cardiovascular exercise, though important for burning fat, is not enough to reshape the body.
In your search for the best fat loss program, look for one that includes all three key aspects: nutrition, cardio, and resistance training. Satisfactory fat loss cannot be achieved through cardio alone. You may know many people who spend hours engaged in cardiovascular exercise and never lose weight or burn fat, and this is the reason why.
For strong, healthy muscles, resistance training is necessary. Muscle tissue actually burns calories even while you are at rest, because it is metabolically active; also, it gives you the toned, athletic look that you are hoping for.
One program we have found that meets all of our goals to start burning fat quickly and help in keeping it off is The Truth About Burning Fat by Sean Nalewanyj.
Filed under by on Oct 11th, 2009.
