The days of strength training three to five days a weeks in gym, an hour at a time are long gone. That just doesn't work. One short strength-training workout a week done at home or in gym will melt away more fat than you would have ever thought possible.

Fats, Figures and Cardio Work

We've already found out that by increasing functional muscle on your body, you increase your resting metabolic rate. Due to HIGHER metabolic rate you can now eat MORE calories, which means that you won't need to starve anymore to lose weight.

In a sense, fewer calories have to be cut back from our daily intake of food and successful dieting (provided that you eat right foods) will become more likely.

As far as Fats are concerned, they're burned from body when cells oxidize to release energy in form of exercise. When exercise is done slowly to moderately for 20 to 30 minutes, then majority of energy is TAKEN from fat stores.

It's important to understand that loss of fat comes from fat cells ALL OVER body, NOT just from one or more specific areas. Therefore, fat reduction of a certain area is not generally possible.

Mix up your cardio activities in gym. Use treadmill, bike, climber or any other training gear available to you.

The best exercise for purpose of fat loss is fast walking either indoors on treadmill or outdoors. Walk until you are mildly puffing and hold that rate for allotted time.

If your cardio activities leave you panting or breathless ~ You are going too hard. Your energy will be then coming from your carbohydrate reserves and not from your fat stores.

Weight loss is not big complicated mystery that some people or magazines and books will have you believe. It's really very simple and it can be all done in as little as ten weeks by following easy to follow, non-disruptive principles.

Nutrition For Weight Loss

The way to lose body fat and maintain muscle is to have a food program for life. Quality food and more energy output are basics you'll need to go for. Bulk foods that fill you up and don't fill you out, foods that are low in fat and sugar which aren't refined should be ideal.

Small frequent meals should be consumed during day each containing a little protein to maintain muscle and energy levels. Foods with vital vitamin and mineral supplements should also be taken on a daily basis.

How can you determine how many calories you require?

A quick and easy method to find out how many calories you require per day for weight loss and maintenance is to calculate a calorie value with a multiplier as set out below.

Weight loss = Multiply your bodyweight in pounds with 12 calories (12 x lb).

Maintenance = Multiply your bodyweight in pounds with 15 calories (15 x lb).

By decreasing amount of calories you eat per day to weight loss amount, you should start losing weight. Don't go any lower and check mirror regularly to judge your progress.

If you don't have an accurate idea of how many calories your consuming a day, how will you know whether you’re overeating or not?

Another word about diets... They'll send body into starvation mode; a survival mechanism from long ago when humans faced periods of famine. Cutting back on your calories too low will cause body to lower its metabolic rate, which reduces its ability to burn fat.

At same time, hunger signals increase and we quickly start to crave high-energy foods loaded with fats and sugar. The same foods we are trying to do without.

Here are some great eating tips for you to consider:

·Reduce both obvious and hidden fats.

·Record food intake to identify problem areas.

·Be aware of times when you over eat.

·Avoid severe food restriction.

·Monitor body fat levels, not weight.

·Aim for moderate fat loss (one pound per week)

Gary is the author of several ebooks, including "Maximum Weight Loss in Ten Weeks" - the complete ebook and time-saving solution for burning away unwanted fat, and "Maximum Weight Gain in Ten Weeks" - easy-to-use and follow techniques that serve as a guide to muscle growth without having to "live in the gym".

There are many ways to achieving a reduced fat diet. Here are some examples:

Breakfast

·If you like butter or margarine on toast, only have it on last slice you eat. ·If you don’t feel like a solid breakfast, have a fruit smoothie. ·Mix up your own cereal from two or three types and give your creation a name.

Lunch

·If you eat lunch away from home, plan it night before. Make sandwiches before you go to bed. ·Try some thick vegetable soup with a fresh bread roll to dip. ·Invest in a cool bag to keep your lunch fresh.

Dinner

·Try oven-baked potato wedges with a salsa topping. ·Go for fresh pasta with a quick tomato and basil sauce. ·for dessert, have a piece of fresh fruit with a yoghurt topping.

Snacks

·Salsa dip with pretzels ·Plain fruit loaf ·Yoghurt ·Vanilla dairy custard.

Before a workout

·Small glass of fruit juice ·Banana and Custard ·Half a slice of toast with jam.

After a workout

·Fruit/canned fruit ·Wheat Bites ·Rice cakes with honey.

At Work

·On your desk – bottle of water or glass to use at water dispenser. ·In your desk – piece of fruit, small pull-top can of baked beans/creamed corn/stewed fruit. ·Bring a few ingredients from home to be combined at work. ·Keep some cutlery where you work.

On a Plane

·Order a special meal when you book your ticket. You’ll usually get served first. ·Ask for an extra roll or two.

At Hotel

·Take your own favourite cereal and reduced fat milk. ·Ask that foods be removed from snack bar. Eat your own low fat nibbles.

Take-Aways

Burger Bar – Plain grilled burger, skim milk milkshake.

Pizza Parlour – Gourmet pizza with lots of veggies, go easy on cheese.

Kebab House – A little meat with a lot of salad.

Sandwich Bar – Salad sandwiches/Rolls.

Club – A little meat, heaps of mashed/jacked potato and veggies, pasta/rice.

Indian – Lots of boiled rice, tikka, plain naan, dahl soup, raita.

Chinese – Lots of boiled rice, chop suey, steamed dishes, plain noodles.

Italian – Tomato-based dishes, plain bread.

Suggestions in General

1.Record your food intake to identify problem areas. E.g. emotional eating, unwanted hunger cravings, over-eating.

2.Pay specific attention to times when you over eat.

3.Try to avoid severe food restriction (like fasting, low calorie dieting).

4.When measuring your progress, monitor body fat levels, not weight throw scale out. 5.Aim for slow fat loss (one pound / week)

Gary is the author of several ebooks, including "Maximum Weight Loss in Ten Weeks" - the complete ebook and time-saving solution for burning away unwanted fat, and "Maximum Weight Gain in Ten Weeks" - easy-to-use and follow techniques that serve as a guide to muscle growth without having to "live in the gym".

Visit Gary’s website at http://www.maximumfitness.com/