Tips to Help You Lose Excess Fat

Written by Anthony Ellis

Believe it or not, losing a little or a lot of fat involves pretty muchrepparttar same concept - consistent dieting coupled with cardiovascular exercise and weight training. This is howrepparttar 131314 professionals do it, and it works. If you are overweight, you may be hesitant to start a weight training program, butrepparttar 131315 benefits far outweigh any reservations you may have.

Weight training enhances your fat loss by increasing your muscle mass and more muscle means more calories burned (faster metabolism). It also it gives your skin a more tone, tight appearance, lowers your blood pressure, strengthens your bones, improves your agility, increases your flexibility, strengthens your immune system and gives you more energy and a brighter outlook on life. If you have a high level of body fat, or you have never been able to successfully lose fat, you should consider trying a complete, well-rounded program that not only focuses on dieting, but also includes adequate cardiovascular activity and weight training.

If you are already very muscular, and you just want lose a little body fat, then a fat loss program that includes regular cardiovascular activity and weight training is perfect for you. The best way to get ripped and maintain as much muscle as you can is to diet slowly.

The truth is, when you are on a low calorie diet, your body prefers to use muscle tissue for fuel rather than excess body fat. So,repparttar 131316 slower you lose weight,repparttar 131317 more likely you are losing fat and not muscle. Ideally, you should aim to lose no more than 1lb - 1.5 lbs per week that's it. If you are obese, then you should try to lose no more than 1% of your bodyweight per week. Any more than that and you are sacrificing muscle.

Women do tend to lose fat at a slower rate than men, but don't let this discourage you. Women simply store fat more efficiently than men because it is needed during and after pregnancy. As your body fat levels drop, you will notice thatrepparttar 131318 fat loss comes off in reverse of how it was put on. So,repparttar 131319 most recent fat gains will come off first, whilerepparttar 131320 old fat that has been there for a while will takerepparttar 131321 longest to lose.

The most difficult fat to lose usually centers aroundrepparttar 131322 waist, belly and lower back areas for men, andrepparttar 131323 upper thigh and buttocks, area for women. The fat in these areas arerepparttar 131324 most difficult to totally get rid of. These areas are comprised of mostly brown adipose tissue (fat). This type of fat is difficult to lose becauserepparttar 131325 low blood flow in these areas hindersrepparttar 131326 fat mobilization. So, ifrepparttar 131327 fat can't be moved intorepparttar 131328 bloodstream to be used as fuel, those love handles will never go away.

That's why thermogenic supplements help to improve fat loss - they increase circulation into these hard to reach areas and mobilizerepparttar 131329 stubborn fat.

Good Night, Sleep Tight!

Written by Aimee Deak

One ofrepparttar most important things you can do for fat loss, controlling weight gain and for overall health is often overlooked. MORE SLEEP! Yes, you actually need to sleep more to gain less!

A lack of sleep could be contributing to America's obesity epidemic. A recent Columbia University study found that not getting enough sleep could put you at increased risk for weight gain.

The study, presented atrepparttar 131312 meeting ofrepparttar 131313 North American Association forrepparttar 131314 Study of Obesity, analyzed data from 18,000 adults and found that those who slept less thanrepparttar 131315 recommended seven hours a night had an increased risk of obesity. People who slept for less than four hours per night were 73 percent more likely to be obese than those who slept for seven to nine hours. Getting five hours of sleep or less decreased that risk to 50 percent, and getting six hours or less decreased it even more to 23 percent.

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