Principles of Effective Weight Loss

Written by Gary Matthews

Continued from page 1

The days of strength training three to five days a weeks inrepparttar 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 inrepparttar 131226 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 increasingrepparttar 131227 functional muscle on your body, you increase your resting metabolic rate. Due to repparttar 131228 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 repparttar 131229 right foods) will become more likely.

As far as Fats are concerned, they're burned fromrepparttar 131230 body when cells oxidize to release energy inrepparttar 131231 form of exercise. When exercise is done slowly to moderately for 20 to 30 minutes, thenrepparttar 131232 majority of energy is TAKEN fromrepparttar 131233 fat stores.

It's important to understand thatrepparttar 131234 loss of fat comes from fat cells ALL OVERrepparttar 131235 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 inrepparttar 131236 gym. Userepparttar 131237 treadmill, bike, climber or any other training gear available to you.

The best exercise forrepparttar 131238 purpose of fat loss is fast walking either indoors onrepparttar 131239 treadmill or outdoors. Walk until you are mildly puffing and hold that rate forrepparttar 131240 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 notrepparttar 131241 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 arerepparttar 131242 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 berepparttar 131243 ideal.

Small frequent meals should be consumed duringrepparttar 131244 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 decreasingrepparttar 131245 amount of calories you eat per day torepparttar 131246 weight loss amount, you should start losing weight. Don't go any lower and checkrepparttar 131247 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 sendrepparttar 131248 body into starvation mode; a survival mechanism from long ago when humans faced periods of famine. Cutting back on your calories too low will causerepparttar 131249 body to lower its metabolic rate, which reduces its ability to burn fat.

Atrepparttar 131250 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".

Visit Gary’s website at

How to Substitute Fat in Your Everyday Diet.

Written by Gary Matthews

Continued from page 1

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


·If you like butter or margarine on toast, only have it onrepparttar 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.


·If you eat lunch away from home, plan itrepparttar 131224 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.


·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.


·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 atrepparttar 131225 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.

Atrepparttar 131226 Hotel

·Take your own favourite cereal and reduced fat milk. ·Ask thatrepparttar 131227 foods be removed fromrepparttar 131228 snack bar. Eat your own low fat nibbles.


Burger Bar – Plain grilled burger, skim milk milkshake.

Pizza Parlour – Gourmet pizza with lots of veggies, go easy onrepparttar 131229 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 torepparttar 131230 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 throwrepparttar 131231 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

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