February 13, 2014

Tips That Will Change Your Weight Loss Mindset Forever

There are some simple ways in which you can help burn fat effectively, this article is a culmination of nearly 25 years as a personal trainer and life coach.  Below are some of the ways I have hit 3 to 4% body fat that’s required for competitions, I’ve stayed below 9% for the rest of the year.  You have likely got all the basics down, but there are certainly ways to help burn fat that you probably have never thought of before.

Daily Cardiovascular HealthOne of the secrets to achieving such awesome results is increasing your cardiovascular exercise progressively, up to as much as 30 to 45 minutes each day, six or even seven days per week.  By the end this you will be so lean and so healthy, that you wonder why you haven’t tried it before.  Now you should not be just starting out with this amount from the get-go, particularly if this is an unusual amount of exercise.  This progression is going to be a slow process of increasing your cardio exercise daily.

Commit to Cardiovascular Exercises Each Day

Typically whenever I talk about this sort of thing response I get is always complaints.  People actually seem to be afraid of cardio, and it’s hard to understand why.  Yes, cardio exercise is difficult, but it’s also probably the most healthy exercise you can do.  You may be thinking, “But so many other people tell me 20 minutes is all that’s necessary three days a week”, or, “Cardio causes people to burn muscle!” Neither of these things are true in reality.  Cardiovascular exercise does help you burn fat, however it does make muscles leaner in the process.  Bulking up can be achieved after losing the stubborn fat, but not before.  This is why so important to have cardiovascular exercise as part of your daily routine.

Whenever you see professional fitness trainers or bodybuilders talking about their daily routine, what is the one common denominator between them all? Is always daily cardio exercises, generally lasting at least 30 minutes per day.  This is not something you do all the time, but you build up to it and use it for short periods of time in order to reach a peak, get over plateaus and remove the last amount of stubborn remaining fat.

The Best Time of The Day For Cardio

There is still some debate in academic circles about when is the best time to do cardio exercises, there are other people who are concerned that these exercises might break down muscle along with fat.  Research actually has shown that while there are some risks of this, early morning exercise before your meal is actually the most effective at burning fat, with maximal weight loss often be achieved during this time.  You’re supposed to fast for around eight hours overnight, freeing up your body stores of fat to be burned in the morning.  There’s much less glucose in your bloodstream after 8 to 12 hours of sleep without any food, this enables you to burn fat much more effectively.  We do cardio in the morning your metabolism will actually stay high throughout the day.  This helps to decrease the amount of fat you might store throughout the day.

Reducing Carbs and Cycling Through Feeding Stages

Very low carb diets or “ketogenic” diets can be difficult to do on their own, and many people report feeling quite poorly during them.  You often lose muscle along with the fact, as low carbs and a high level of activity do not work together.  These types of diets actually set you up for failure, as most people experience big rebounds their weight once they go off a low-carb diet.  People might do this to cut out excess fabric before competition, but it’s really sustainable for any serious length of time.  Maintaining a high level of cardiovascular health requires daily cardio exercise, there’s just no way around it.