Workout Routines | Building Muscle | Burning Fat | Weight Lifting Exercises

Power Fat-Loss Tip #8:

Okay, lets again take a look at the basics…

How do you find yourself breathing? Do you take long, slow breaths, or short, shallow breaths?

Believe it or not, the way you breathe can have a major impact on your metabolism.

Your body needs oxygen, and the way most of us breathe, the body’s not really getting the optimal oxygen supply it needs to function at peak performance.

You should breathe down to your stomach, not up towards you chest. Your stomach should expand and your lungs should be full each time you breathe, and then release the air slowly, preferably through the mouth.

Needless to say, you need to take deeper, longer breaths… You’ll be glad you did, and your bodyfat will hate you for it.

Power Fat-Loss Tip #9:

Now, lets get to the workout aspect of losing fat…

You don’t need to be in gym every single day to lose fat, and, you don’t need to spend hours.

If you want to burn up to 200% more fat during you aerobic or cardio workout routine, then you must do a light session of weight lifting or resistance training for about 20 minutes BEFORE your cardio.

Your body does not burn fat for the first 20 minutes of any exercise! Thats right, if you run for 20 minutes without doing any exercise before-hand, you will only be burning glycogen, not fat. Glycogen is the source of energy used by your muscles.

Basically, you have to elevate your heart rate for at least 20 minutes before your body starts burning fat…

The best way to elevate your heart rate and kick-start your metabolism is to do light resistance training for about 20 minutes before your cardio routine. What this does is two things:

1) You break that 20 minute “plateau” your body needs to start burning fat.

2) You raise your metabolism 100-200%, which means that while you do your cardio/aerobic routine, you’ll literally burn up to twice more fat.

Resistance, or weight training boosts your metabolism like no other form of exercise, often for a period of 24 hours or more. So, your body will burn fat even while you sleep, as your muscles recover overnight.

Now you know why all those successful “aerobic videos” usually make you use resistance bands or small dumbbells as part of their routine.

You can use resistance bands, free weights, or machines. Keep in mind that you must do “light” resistance training so you still have plenty of energy to run or do cardio.

Power Fat-Loss Tip #10:

Finally, we’re near the end, so I’ll keep this tip short and sweet…

Ever heard of interval training?

It works like this…Lets say you are running on a treadmill. For the first 5 minutes, you run on a low speed, then, for the next 5 minutes, you run on a higher speed. After that, you lower the speed again for the next 5 minutes, and then dramatically increase the speed after that…

You see, what’s happening here is that you’re constantly shocking your body into adapting to different intensities, which has been scientifically proven to burn WAY MORE calories than working out on one intensity.

Here’s a simple step-by-step illustration:

1) 0-5 Minutes - Do light intensity
2) 6-10 Minutes - Increase the speed or intensity by two levels (E.g.- From 3 miles per hour to 6 miles per hour)
3) 11-15 Minutes - Reduce the speed or intensity lightly (E.g. - From 6 miles per hour down to 4)
4) 16-20 Minutes - Increase the intensity dramatically (E.g. - From 4 miles per hour to
5) 21-25 Minutes - Reduce the intensity 2 levels (E.g. - From 8 miles per hour down to 5)
6) 26-30 Minutes - Boost up the intensity again, at the maximum level that you can handle (Go back up to 8 or 9 miles per hour)
7) Do a light cool-down

The example above is just that, an example. You can customize this plan to suit your needs and exercises.

The key is to remember to take yourself to maximum exertion, then lighten the load, then take yourself back to maximum exertion, lighten the load, and so on…

By doing this, you will definitely burn way more calories, since your brain has to rapidly adjust and adapt, NOT ALLOWING your body to gain efficiency in burning calories.

The trick is to throw your system off, without causing pain or discomfort, ofcourse.

Surprise Fat-Loss Tip #11:

You thought ten was all I had, didn’t you?

Surprise! Here’s an important bit of advice that is very important…

Eat about 5-6 meals of smaller portions spread equally throughout the day, with the last meal coming atleast two hours before you go to bed.

Starvation is a very bad way to lose fat, especially since it is not healthy and does not work in the long term.

When you go long periods without eating, your body actively searches for a source of energy, so it uses up your fat and glycogen reserves.

After a while, what happens is that your body realizes its not getting food for energy like it used to, so it adjusts by grabbing, absorbing, and storing most of the fat in the food you eat.

Basically, your body wants to make sure that it has sources of energy, so it adjusts by storing more fat from food. This is the last way you want to train your body if you want to keep the fat off permanently.

By eating 4-6 smaller meals, you are providing your body with a constant source of energy, and it reacts by triggering all the right responses to NOT store fat, because it has no need to.

Additionally, large meals can send your insulin levels spiking through the roof, promoting fat storage. Smaller meals keep your hormones and bodily functions operating normally.

Other Powerful Resources:

So there you have it, ten powerful tips that make it simple for you to start developing a great looking body…

Additionally, I want you to know about the world’s most powerful fat-loss system, giving you a highly specific, step-by-step plan for burning the absolute maximum amount of fat in the absolute fastest time.

Written by Tom Venuto, the name of this award-winning system is “Burn the Fat, Feed the Muscle”. Tom Venuto is a world renowned fitness expert with his BSc. Degree in exercise science and a certification as a strength and conditioning specialist (CSCS). He’s written numerous features in major magazines and websites, and has been bodybuilding and competing for 20 years.

He’s a personal trainer, health club manager, nutritionist, motivation coach, freelance writer, and of course, the creator of the award-winning:

http://www.weight-lifting-workout-routines.com/burnthefat.html

“Burn the Fat, Feed the Muscle” includes every cutting edge fat-loss tip, trick, secret, & strategy in an easy-to-understand, easy-to-follow format. If you’re serious about developing an outrageously sexy physique without strict diets and long, grueling workouts, then check out “Burn the Fat, Feed the Muscle”, below:

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Power Fat-Loss Tip #4:

Related to the previous tip, you need to reduce the amount of bread, rice, & pasta that you eat per day, and instead replace them with fruits and vegetables.

No, this is not the atkins diet, because you are not reducing the amount of carbs you take in, you are simply modifying the “types” of carbs you eat.

Processed breads, rice, & pasta are notorious for being “bad carbs”, the ones that wreak havoc on insulin release, therefore promoting the storage of fat.

Also, with processed breads, rice, & pasta, they really hog up the water reserves in your body…

You need to eat less but more often, primarily fruits and vegetables with protein, in order to maximize fat loss.

So, replace your breads, rice, & pasta with fruits and vegetables. You will be replacing “bad carbs” with “good carbs”, giving you a fast burning source of nutrient packed energy that rarely converts into fat.

Power Fat-Loss Tip #5:

This is one of the more common tips, and something you already know, but nonetheless very few people actually abide by it…

Avoid fried foods and artificial sugary foods at all cost!

Do I even need to get into the details?

You know that these types of foods are chock full of saturated and trans fat, and even having one meal of these types of foods can set you back for days!

By avoiding fried foods, you are automatically cutting out most fast food, and by avoiding artificial sugary foods, you are cutting out pies, cakes, ice cream, and MOST IMPORTANTLY, soda and artificial juices.

There is nothing more strange than someone going to Mcdonalds, ordering a super-sized double quarterpounder, and then asking for diet soda!

Listen, at all cost, even once in a while, you need to avoid fried foods, soda, and artificial juice. Just boycott it and instead focus on 100% juice and delicious, nutritious food.

As far as dessert, it is OKAY to reward yourself once in a while, just don’t let it be more than once every two weeks.

Power Fat-Loss Tip #6:

I mentioned this earlier, but this tip deserves extra attention.

You need to get your fiber, every day…

Staying regular is extremely important for fat loss.

If you are not taking a nice trip to the bathroom atleast once per day, there is a problem.

Your body needs to get rid of that waste to efficiently function and process food.

When you are “regular”, you whole body performs better, you feel lighter, and in turn, you have more energy and an increased metabolism.

Backed up waste and toxins are terrible, flat out terrible for your system. You really need to be clean and functional in that area of the body to even have a chance for good health and fat loss.

You can take fiber as a supplement or simply by increasing your intake of certain foods, you can increase the amount of fiber in your diet.

Power Fat-Loss Tip #7:

This tip has to do with a supplement, but its not what you think…

I am not going to recommend putting excessive, artifically derived chemicals into your body.

What I will recommend, however, is truly an all-natural dietary supplement that has produced outstanding results for fitness models and bodybuilders for many many years.

This all-natural supplement is flax seed oil. The best thing is to have organic flax seed oil, since it contains the perfect balance of certain nutrients that your body needs.

Omega 3 and Omega 6 fatty acids are the winning nutrients in this oil, known to accelerate fat loss and boost metabolism.

Yes, “good fat” can actually help you “lose fat”.

Don’t believe it? Ask anyone who has taken flax and ask them how much weight they have gained. They will tell you that its nearly impossible to gain weight while taking it, unless you are completely inactive!

Omega 3 and Omega 6 fatty acids are very well known, and you can read all about them by doing a quick search on the internet. You’ll quickly realize how important these nutrients are for great health and optimal fat loss.

“Burn the Fat, Feed the Muscle” includes every cutting edge fat-loss tip, trick, secret, & strategy in an easy-to-understand, easy-to-follow format. If you’re serious about developing an outrageously sexy physique without strict diets and long, grueling workouts, then check out “Burn the Fat, Feed the Muscle”, below:

http://www.weight-lifting-workout-routines.com/burnthefat.html

Introduction:

You’re about to discover the powerful secrets for burning fat that fitness models, athletes, body builders, & celebrities use to bring out those sexy abs, arms, & thighs in no time…

Dont’ worry, this is not another “you need to diet and exercise” report. What you’ll be learning here is very specific “power tips” for rapidly burning fat that very few people know.

The truth is, you really don’t need to “diet” or workout that intensely.

There are small changes you can make in your lifestyle that will produce results so quickly you’ll wonder why you didn’t come across this information sooner…

Okay, forget about long introductions and overviews, lets dive right into the “meat” of the material so you can start seeing results right away. Proceed below to the next page:

Power Fat-Loss Tip #1:

It starts with the basics. Listen, you are over 80% water, and all of your cellular & bodily functions depend heavily on proper hydration.

So, why then do so many of us dehydrate ourselves?

Here’s the bottom-line: You need to drink about 16 glasses of purified or spring water per day to maximize fat-loss. Sound crazy? It isn’t, you can do it…

You see, water is the essence of life. It helps your body perform its functions much more efficiently, therefore raising your metabolism, getting rid of harmful toxins, and giving you the energy to carry out your day.

Boxers, bodybuilders, & fitness models know very well that in order to quickly shed fat for “game time”, they need to down a ton of water per day.

Water will constantly cleanse your system, improve your digestive process, and help to release and burn fat in a very efficient manner.

Now, it is very important that you get your hands on either purified water or spring water. DON’T DRINK TAP WATER! Trust me on this, I don’t have room here to get into details, but do yourself a favor and stick to mother nature’s perfected spring water or the next best thing, purified water.

Power Fat-Loss Tip #2:

Hey, I told you that it all starts with the basics…

This tip is about something you do for 1/3 of your entire life…

If you guessed sleep, you are right. Most of us sleep in such horrible conditions, it is no wonder we wake up crabby and out of it, needing to drink a massive cup of coffee just to get to work.

Here’s a little secret, YOU NEED OXYGEN WHEN YOU SLEEP!

Its really a shame how many of us close all windows shut when we sleep, hoping to reduce our heating or air conditioning bills, when in fact, we are harming ourselves just to save a few dollars.

The truth is, fresh air in your room brings more oxygen, clean air, and it pushes out the dust and particles that can take a toll on our health.

Your brain and body recovers when you sleep, and adequate oxygen and clean air helps to refresh and re-energize your body, helping you to wake up refreshed, energized, and most importantly, with an increased metabolism so you burn fat throughout the day.

Here’s another sleeping tip, sleep on your back without a pillow…

Why? Well, when your spine is in straight alignment, that is when your neck and back are in a straight line, neurological activity is at its peak, allowing your brain to receive messages and signals much more efficiently.

What does this have to do with fat-loss? Well, every little bit counts. When your brain is refreshed, your body functions better. When your body functions better, you have more energy. And…More energy means more activity which brings about increased fat-loss.

Power Fat-Loss Tip #3:

This is something so important that it can literally make or break your fat-loss goals…

You need to eat atleast, yes, ATLEAST 10 servings of fruits and vegetables per day!

Fruits and vegetables are chock full of enzymes, water, vitamins, minerals, & “good carbs”.

Since they are about 80% water, consuming them throughout the day helps you to stay super hydrated…

The vitamins and minerals they contain give your body a much needed health boost, therefore raising your metabolism and efficiently burning fat.

The vitamins contained in fruits and vegetables also help to convert food into energy, which helps you to constantly burn off food.

The fiber and enzymes help you to “stay regular”, making it VERY HARD for your body to slow down, toxins to accumulate, and fat to build up.

The good, simple carbohydrates give you great energy throughout the day, so you can think better, do more, and best of all, burn fat with increased activity.

The net effect of eating 10 servings of fruits and vegetables per day is that the “fat doesn’t stick” and it literally “just melts away”.

When was the last time you saw an obese vegetarian?

Not only will you stay full, but the calories and fat content is so minimal that you’re achieving the effects of a strict diet without having to eat less.

This is probably “the” most important tip, so follow it religiously!

“Burn the Fat, Feed the Muscle” includes every cutting edge fat-loss tip, trick, secret, & strategy in an easy-to-understand, easy-to-follow format. If you’re serious about developing an outrageously sexy physique without strict diets and long, grueling workouts, then check out “Burn the Fat, Feed the Muscle”, below:

http://www.weight-lifting-workout-routines.com/burnthefat.html