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Target Heart Rate To Burn Fat For Max Fat Loss

Determine Your Target Heart Rate To Burn Fat For Maximum Fat Burning Capacity

Sometimes burning body fat is not as simple as just hopping on the treadmill, jog thirty minutes and expect to get a flat stomach. It is definitely more than that. There is one thing that a lot of people miss is that when they do their cardio workout, they did not monitor their heart rate. Now, doing cardio without monitoring your own heart rate is like walking in a dark deep cave without a torch light.

Generally, if you do not pay attention to your heart rate during your cardio, two things will happen, either you will not get any results because your workout is not intense enough or you are putting your self in danger because you are over working you heart.

Determining target heart rate to burn fat is very important because only at a certain heart rate, your fat cells will release the fats to supply the body during the workout.

For maximum fat loss, experts recommend that the target heart rate to burn fat is 75 percent to 85 percent of your maximum heart rate. To calculate your maximum heart rate, take 220 and minus your age. To calculate your target heart rate, you need to take your maximum heart rate and minus your resting heart rate. With that value, simply multiply in the percentage. After multiplying the percentage, 75 percent for example, add your resting heart rate back. Repeat the process for 85 percent and you will get the range for you target heart rate to burn fat.

If you do not like numbers or do not have excess to a heart rate monitor, you can monitor your workout intensity by checking you ability to talk, or sing during the workout. To achieve fat burning zone during workout, you should feel that you can talk but you just do not want to talk. If you can talk when talked too, your cardio workout is not intense enough.

There is another school of thought that says for effective fat burning, the target heart rate should be around 80 percent to 90 percent of your maximum heart rate. The reason being that, at this heart rate, you can burn a huge amount of calories. Even though the percentage of calories that come from fat is low, but in calories, the amount is higher that doing cardio at 75 percent to 85 percent.

You should be not able to talk at all at this heart rate.

Target heart rate to burn fat also varies from person to person and also, determined by the condition of that person at that time. If you are a fit person, you can follow all the heart rate stated above. But if you have medical issues like risk of heart disease, high cholesterol, high blood pressure and diabetes, your target heart rate to burn fat should be slightly lower. The recommend heart rate range to start with is 60 percent.
If you are just a beginner in exercising, you should not jump into high workout heart rates immediately. Test the water by starting the fist 2 weeks with a heart rate of 65 percent to 70 percent of your max. Then gradually increase your target heart rate to burn fat. Starting out to fast can cause you to puke or pass out. Set small milestone goals so that you feel that you accomplished something and feel good after every workout.

To be on a safe side, invest in a heart rate monitor. It can really help you set the pace and tells you if you are working hard enough or not.

If you really want to lose body fat, lose the belly fat and get a flat stomach, invest in a proper weight training and diet program. Getting the right start is very important because saves you lots of time and it can prevent you from giving up totally if your goals are not met.


“I Don’t Cook”

So you don’t cook, huh? Are you bragging or complaining? And what difference does it make, anyway? Obviously, if it didn’t make a difference, it wouldn’t be the topic of much conversation or concern. So it must be of some importance. Let’s answer a few questions. First of all, why should you cook? Like it or not, it can make a difference. Knowing how to cook can save you money, you’ll generally eat more healthfully, you’re more attractive as a date for someone who admires that trait (who may not cook either), and if you’re the single parent – the Mr. Mom – to your kids, then you’ll do a better job of helping them eat healthfully if you know how to cook.

Second question, what are you missing? Freedom, for one thing. It’s helpful to know how to cook so that you can be self-sufficient. You’re not dependent upon the hours restaurants are open, what they serve, or how they prepare the food. If you cook, you’ll also have a lot more flexibility, of time in particular. No half hour wait in line, or to be served once you sit down to eat. No more hunting for food at midnight, which is when you get off work.

One of the most important benefits of knowing how to cook is that you get to eat the foods you want. Not what’s available, or what they want to serve you. Not overcooked or undercooked, but just right. And if you don’t cook, you’re not as likely to eat a balanced meal. Ever notice how much carbohydrate you get in comparison to fruits or vegetables when you order a meal in a restaurant? Don’t bet your lunch that you’ll even get a full serving of either fruit or veggie in a restaurant. One sprig of parsley is not a serving of veggie!

That also means you won’t get much fiber either. A fast-food meal, the choice of millions particularly at lunch, might have 3 grams of fiber in it &endash; if you’re lucky. Since you’re supposed to get 20-35 grams of fiber per day, you’re going to have to work very hard to make up the deficit. If you can’t cook.

If you can’t cook, you’re probably not going to be able to control your fat consumption either. Most restaurants recognize the fastest way to prepare a meal – to fry it. The drive-throughs do it, the sit-downs do it. And that’s what you’ll probably get – if you can’t cook.

If you can’t cook, you’ll also get pretty bored if you pack your lunch. Your primary choice is to make a sandwich. Two pieces of bread look unappetizing about the 30th day in a row. If you can’t cook, monotony will probably force you to go out for lunch, oftentimes to a fast-food restaurant. And it’s somewhat limiting not to be able to invite your friends over for dinner, except for pizza, pick-up or they bring the food.

Guess what? Nobody really cooks anymore. They ‘assemble’ their foods into an enjoyable, healthy, aesthetically pleasing meal. And so can you. So don’t get hung up on the fact that you can’t cook, to the point where you won’t try to assemble a good meal. Here are some good suggestions for how to assemble meals, and you hardly even need to know how to boil water. (But it would help to know the difference between a microwave and a VCR. The VCR is the one that keeps blinking 12:00 all the time!)

First of all, you need three places to store food (fridge, freezer, and pantry) and three pieces of equipment (microwave, grill – inside or outside, and a crock pot). Let’s stock the larder first. Buy some single fruits (e.g., apples, oranges, grapes), baby carrots, potatoes (white and sweet, if you like them), and tomatoes (maybe a bag of lettuce or mixed greens) – and store them in your fridge. Don’t buy more than you can eat in a week, and don’t buy things that get really mushy and unrecognizable if left too long! Buy some milk if you drink it on a regular basis.

Buy 3-5 bags or boxes of frozen veggies and/or frozen fruit, and stock them in your freezer. Bags last longer in a self-defrosting freezer. Also buy some chicken or burger, and store them in individual freezer bags before you toss them into the deep freeze. Also, buy a box or two of frozen, lightly breaded fish fillets. (Mrs. Paul’s is a good brand.) If you can afford it, buy a bag of frozen, deveined shrimp.

Next comes the pantry. Buy 3-4 cans of French-style green beans, several cans of tomatoes and tomato sauce, a large jug of salsa, and 2-3 cans of Progresso Soup. Find the rice that comes in individual bags that you just drop into a pan of boiling water, and buy one or two boxes for your pantry. If you like cereal, pick a low-sugar kind to put in your pantry (buy some milk for it). Save 1-2 cans of beer in your pantry as well. It’s for cooking, not drinking.

Now you’re ready. Let’s make some easy things. First of all, let the dog out. Get a piece of chicken from the freezer, and thaw it in the microwave. Take it out, and put a baked potato in to cook for about 5 minutes (stab it with a fork first – or it will explode). Place the chicken in a bowl or dish, and sprinkle it with a bit of garlic powder and pepper. Drown it in salsa. Cover it with plastic wrap or waxed paper and put it back in the microwave. Cook it for about 5-6 minutes. Let the dog back in. Take a handful of carrots and put them on your dinner plate with the baked potato. Add a bit of sour cream if you want to the potato, and then feed the dog. It’s probably time to take the chicken out of the microwave. Add it to your plate, leaving it covered in salsa. You’ve just assembled a tasty, balanced meal. Enjoy it!

Just remember, don’t worry about ‘cooking.’ Change your way of thinking. Start assembling. Have some options in the fridge, freezer and pantry. Then mix and match. Oh, the beer. Use it to cook fish in a glass dish in the oven. Set the oven at 350 degrees, put white fish (e.g., flounder) in the dish, pour in a can of beer. Cover the dish with aluminum foil – and watch. For about ten minutes. When the beer boils, the fish is done. And it’s rather tasty with the beer flavoring. As you assemble the rest of the meal, just remember to pick foods with color to go along with the white fish. Sliced tomatoes might be pretty. Or salsa and no-fat chips would go well. That’s a balanced meal, by the way.

Have fun on the ‘assembly line’ like the rest of us.


How to Lose Weight

In order to maintain a healthy lifestyle, keeping your weight in check is very important. Being overweight can lead to Heart Disease, Diabetes, various Circulatory and Respiratory issues, and a host of other things that we generally try to avoid in life. Being at a healthy weight helps your body function properly, helps you feel better in general, and gives you energy. Hopefully, this will help you know how to lose weight.

Your body constantly burns calories, they are the fuel your body uses to function. These calories come from three places: the food we eat, our muscles, or our body fat. When answering the question of how to lose weight, a very clear distinction needs to be made. Burning fat is good, burning muscle is bad. What this means is, if you starve your body of calories by not eating (dieting) then your body draws the calories it needs from the fat and muscle cells. As the muscle cells have a much higher concentration of calories in comparison to fat cells, they get burned first.

Suddenly you are losing weight on the scale, but your clothes arent much looser. This happens because fat is a Quick storage method for calories so when we eat, those calories go straight to fat cells. At this point, you have lost muscle mass, gained fat mass, and youre hungry, too. This is not how to lose weight.

The correct thing to do has nothing to do with fad diets or late-night infomercials, but rather it is about minimal caloric intake with the addition of a cardio workout plan. This is nothing new, people have been saying this for years, and the New diets try to circumvent the generally accepted knowledge. If you read the fine print about any weight loss program, they all state that it is to be used in conjunction with proper diet and exercise. So then, why use them at all?

That is the point; they are simply for marketing purposes. If you limit your caloric intake and get your heart pumping blood quickly to your muscles, they can transpire their waste materials back to the blood, and your endocrine system will do the rest. Are you a little behind? Make your fitness goals!
Having proper muscle mass for your body structure is essential to healthy living.

Additionally, you can help your body remove the fat that you are burning by keeping a diet that has at least 15-20g of fiber per day. Fiber is something that is missing from much of what we eat, and is essential to maintain optimal health and weight. Skinless chicken, lean meat, and other low in fat foods are very good, as well as carbohydrates. Although many people will tell you that a no carb diet is how to lose weight, and it can work short term, but our bodies require the calories that are locked in carbohydrates to function. Yet another fad diet debunked.

It is easy to get lost in all of the options that have been made available to those looking to lose weight, it is a multi-billion dollar a year industry, but now you know the straight facts, what the diet program companies dont want you to know but have been telling you all along. Diet, exercise, and time is how to lose weight.


Herbal Aids and Remedies for Men

There are two main reasons why more and more men are seeking herbal aids and remedies. One is the desire to remain vigorous, both physically and sexually. The other is because many of the pharmaceutical drugs they’ve been prescribed for blood pressure control and benign prostatic hypertrophy (BPH) have significant negative side effects, including impotence and fatigue. Secondary reasons for seeking herbal or phytomedicinal support include the steep cost of some of the prescriptions vs. natural remedies, and also the sustained (and often more gentle) effectiveness of herbals when used for extended lengths of time.

Men experience several changes with aging, not necessarily desirable ones, related to their hair, their prostate and their libido. Their hair becomes thinner or falls out entirely; their prostate becomes enlarged and impedes urine flow from the bladder; and their libido oftentimes is greatly reduced. Herbal remedies have been prescribed for all of these conditions, but for one of them (hair loss) the best remedy is the ‘hair gene’ from a father who didn’t lose his hair either!

BPH, a frustrating condition in which the prostate (a walnut sized gland at the base of the bladder) enlarges and impedes urine flow, is one condition for which herbal remedies have been particularly effective. Saw Palmetto is a well-recognized remedy for BPH, and is even being recommended by some physicians as a first choice for symptom relief, such as inability to completely empty the bladder, frequent and/or painful urination and even incontinence.

There are other herbs and botanicals that have clear benefits for a man’s health and well-being. Here are examples of herbs that are most frequently sought by men, their benefits, and how they act in the body:

Saw Palmetto – extract from the berries reduces prostate size by inhibiting the enzyme (5-alpha reductase) that produces dihidrotestosterone in the gland, a stimulant to enlargement of the prostate; also reduces swelling due to inflammation

Gingko biloba – known for its ability to increase blood flow to the brain, it also does the same for the rest of the body – including the erectile tissue of the penis (a necessary process for an erection)

Yohimbe – increases blood flow to erectile tissue similar to gingko, but caution is advised because of serious side effects (hypertension, anxiety, headaches)

Smilax – also known as sarsaparilla, this herb is used by many serious body builders for its purported benefit of increasing their muscle mass and cut

Nettle – the root of the stinging nettle is thought to inhibit the level of testosterone stimulation to the prostate, preventing its enlargement

Men also benefit from many other herbs and botanicals that are beneficial to everyone, such as echinaceae, ginseng, hawthorn, garcinia cambogia, gymnema sylvestre and silymarin (milk thistle). But be careful! There are many herbs referred to as “herbs for men” that are found in over-the-counter preparations which are ineffective at best and dangerous the worst. It’s always a good practice to use herbal remedies and preparations when you know the credentials of the expert who designed them. Just because you can buy them doesn’t make them safe!


Belly Fat: These Two Exercises Will Blast It!

Belly fat is just unattractive and ruins your entire physique. These two exercises will help you add power in your weight loss arsenal and blast fat!

Getting a flat stomach is not easy. Some of us have tried countless methods and techniques but still cant get rid of the fat that lies in the center of your body. Sometimes, a weight loss program worked just fine for you but there is just this piece of stubborn fat that still sticks out under your belt line.

It is the stubborn fat that still does not allow wearing skintight clothes. It just gets our head banging against the wall thinking of why we cant get rid of that piece of fat. Doing these two exercises, which are doing planks and also doing high intensity cardio, might burn that particular belly fat

If you have not tried these, these exercises might just burn of the belly fat.

Fist in the list is the plank exercise. This exercise works the transverse abdominus. This muscle is responsible for a squeezing motion, which also means it tucks in the tummy. Having a strong TA muscle will definitely make your stomach tighter and smaller, or at least appear smaller. This plank exercise also helps protect the spinal cord. For starters, you might want to do 3 sets of 30 minutes and to progress, try to do 3 sets of 1 minute.

To make this belly fat blaster exercise tougher, try to do with one foot on the ground and one foot in the air. Then you can also progress on doing in with your elbows on an exercise ball. If this is not hard for you, do the planks exercise with your toes on the exercise. There are many ways that you make this exercise harder.

The next on the list is high intensity cardio. When doing your cardio, you really have to pay attention to the intensity because if you dont exercise with the proper intensity, the body fat just wont budge. Traditionally, we exercise at the intensity level of slightly above the comfort zone. This means at around 75 percent at yuour max heart rate. Now, try doing your cardio at an almost very uncomfortable level. This means at least 85 to 90 percent of your max heart rate. To measure this intensity, during the exercise, you should feel that you find it hard to talk but not to the point of wanting to vomit!

This method is effective in helping you burn belly fat because not only it burns more calories during the exercise itself, it also speeds your metabolism. With the increase of metabolism, you will burn more calories even when you are resting. Do the cardio first thing in the morning and do it at least 4 to5 times a week. Then add in the plank exercise either before your cardio or after.

Try these two techniques for a few weeks and measure your waist line. If you do it, I am sure it will trim down.


Easy Free Weight Loss For Teenagers

Teenagers now days need to be drilled and trained on how to keep their weight in check. This is because a lot of youngsters are just getting to fat! This is actually not too surprising seeing the recent favorite activities of teenagers and development of delicious snack and fast food. Teenagers no do not really engage in physical activities and bother about their eating habits until one fine day, they realize that they are way over weight!

Teenagers and the young adult have to learn and try to balance out life. Mixing up exercise, work and play is a much better approach in life and it is proven to be more beneficial if one is actually in shape compare to an over weight individual.

Free Weight Loss For Teens Program: Pick Up A Sport

Picking up a sport and getting involved in sports is an excellent way to keep in shape while having fun. By playing a game of basketball or football two to three times a week can really burn up those calories and get your metabolism fired up. Not only that, by getting into sports, you can train your core muscle, your coordination and reflexes. Besides, you can get more friends and foster teamwork.

Free Weight Loss For Teens Program: Go For Runs And Hikes

The parks are free for everyone to use so make use of it. Taking runs 2 to 3 times a week and one hiking trip every two weeks can help you lose weight and strengthen those leg muscles. Do not force yourself to run a full thirty minutes. You can break your cardio workout to intervals. You can run 3 minutes and walk 1 minute and repeat 10 times of that particular interval.

Free Weight Loss For Teens Program: Go Natural For Snacks

Junk food is a major problem and one of the reasons for the rise of obesity in the world today. Clear out the junk food in the fridge and stock up on healthy natural food instead that provides healthy, good quality and nutritious calories. Natural foods like nuts, grains, fruits and salads can be served as a delicious snack too. You do not have to cut out all your favorite food. Leave your favorite foods for the weekends only. This is also a good way to reward you for being so discipline during the weekdays.

Free Weight Loss For Teens Program: Do Not Be Lazy

The key to lose weight is to cut down calories and to bruin them. You can burn more calories if you are more active and have the habit of moving around and doing things instead of just lazing around being a couch potato. Keep yourself active is the key here and to do that is very simple. You can increase you calories by walking more, cleaning up the house, washing the car, park further from your destination so you can walk, favor stairs instead of the escalator, wake up early for morning walks and etc.

Make most of your youth. Do not let yourself slip into the overweight category or you might find it very hard to lose it later on. Use these tips and engage in a weight loss program. Get serious about your health now and start living looking good early!


Do I Need Protein? And How Much?

Protein is an essential nutrient for growth, repair and maintenance of the body. Proteins are also vital to the function of enzymes, antibodies, oxygen carriers, and hormones as well as providing structure to bones, ligaments, skin, and teeth. Protein can be used as an energy source, but it’s only used when carbohydrate and/or fat is lacking. Carbohydrates and fats can both be used for energy, but they can’t substitute for the building blocks of protein. That’s why it’s important that there be adequate calories from carbohydrates and fat, in essence to preserve proteins for synthesis and repair.

The recommended daily intake of protein in 0.8gm/kg of body weight, which amounts to roughly 55 grams per day for an adult weighing 150 pounds. A ‘ball-park’ way to estimate your protein requirements is to divide your desirable weight (which may be different than current weight) by 2. That’s approximately how many grams of protein are needed per day. Additional requirements depend on age, reproductive status, general health, and activity level – especially if its endurance events and/or resistance exercise for muscle building.

The best sources of low fat, high quality protein can be found in the meat group. These include fish, skinless poultry, and wild game. A 3-ounce serving provides 25-30 grams of high quality protein. Other good sources of protein are found in the dairy group. One cup of low fat milk provides 13 grams of protein, which is similar to a 1/2 cup of part-skim ricotta cheese or a cup of yogurt. Eggs are also an excellent source, offering 7 grams of protein per egg. For those individuals keeping a low cholesterol diet, making an omelet using one egg yolk and three egg whites would provide a low fat, high protein meal.

Legumes such as lentils, split peas, tofu and kidney beans provide about 8 grams of protein per 1/2 cup. Although these are low fat choices, they are not complete proteins. Complete proteins provide a balanced amount of all the essential amino acids – which are the building blocks of protein. Beans, therefore, need to be eaten in conjunction with other foods to provide a protein-balanced meal.

Unusual demands on the body create unusual needs for protein. For instance, long-distance endurance events, such as running or cycling, increase the need for protein – especially for the amino acid leucine. Up to 11-12% of the energy during such events are derived from protein. Serious weight training during the hypertrophy stage, when a great deal of muscle is being created, can double the need for protein – and sometimes even more. Illness can substantially increase protein requirements, especially for healing and to support immune system function. That’s also the time, unfortunately, when people have an aversive reaction to high-protein foods such as meats and fish. A protein supplement may be a good option at that time. The bottom line is that under all circumstances, there is an absolute need for a specific amount of protein. And the need must be met


How To Lose Visceral Fat

If you want to know how to lose visceral fat, you first have to know the science behind it first

A good weight loss is not just all about the kilograms and the pounds right? If you really want to know is you are happy with your weight loss, just take a look in the mirror. If there is still belly fat hanging over the waistline, you are still carrying the fat that we really want to lose, that is visceral fat.

What is actually visceral fat?

Visceral fat is actually fat that is inside your body and it is not the kind of fat that is under the skin, which we call subcutaneous fat. Visceral fat is the kind of fat that is wrapping around your liver and other vital organs. Not only does it sits there unnoticed, quietly killing your muscular image, it also produces bad hormones and eliminates the production of good hormones!

How to lose visceral fat: Implications!

Lately, studies have shown that if one has too much visceral fat, he or she might have the risk of getting heart disease, diabetes, dementia and certain types of cancer.

There are also other studies that show risk of metabolic syndrome, gallstones, and breast cancer in women and overall death in men due to high visceral fat!

How To Lose Visceral Fat

According to medical experts, these fats are easily released from the cells because they are very metabolically active and response easily to proper weight loss diet and exercise but unfortunately not to sit-ups and liposuction.

How To Lose Visceral Fat: The Diet

To lose visceral fat, your diet should be free of saturated fats like butter, lard and animal fats! There goes your large piece of juicy steak! Stick to healthy fats like olive oil and flax seed oil and choose white meat rather than red meat. Tuna, fish, salmon, chicken and lean turkey are excellent choices!

How To Lose Visceral Fat: Exercise!

According to studies, one of the best ways to lose visceral fat and to keep it at bay is to exercise! According to the report from Duke University Medical Centre, overweight people in their study would gain about 8.6% in six months, or about 4 more pounds a year, if they didn’t exercise, much of it visceral fat, in an article published in the October, 2005, issue of the Journal of Applied Physiology.
They also found that, by just moderately exercise, like a brisk 30-minute walk six times a week could prevent accumulation of visceral fat while more exercise can reduce the amount of visceral fat.

Six sessions of 30-minute walks is around 12 miles a week, with either walking or jogging. You can either do that outdoors or do it indoors on the treadmill or various cardio machines that works extremely well like the stepper, wave and the rower.

Add in 2- 3 sessions of weight training in your exercise program. A combination of weight training, diet and cardio is an excellent remedy to lose belly fat as well as visceral fat! So get on going, get your gym membership ready and grab your gym bag, and kick start your fat loss program!


Best Way To Lose Body Fat

What is the best way to lose body fat? Weight training? Cardio? Dieting? Using fat burners or fat loss machines and gadgets

Body fat works on an extremely stealth way. It creeps up your body and settle down comfortably without you knowing about it, then one day you might wake up and have a shock of your life when you look into the mirror. It is normal sometimes to gain 2 to 4 kilograms without you knowing about it. Do not panic! Just make sure you do something about it and lose that body fat especially belly fat before it becomes stubborn fat, you will be fine.

Well, there are many ways to lose body fat. For example, you can get on a fat loss diet like South Beach diet, Atkins diet or Zone diet or you can on a weight loss program that uses exercise and dieting together. The whole idea of losing body fat is no play around the calories in calories out equation.

As long as you consume fewer calories than you burn, you will lose body fat. But sometimes you end up losing muscle mass, which we do not want.

So what is the best way to lose body fat?

From my years of experience, if I were to choose between cardio, weight training and dieting and given only one choice, I would definitely choose cardio! If I have only one hour in the gym and my main objective is to lose body fat, I would do 45 minutes of cardio and if my fitness goal is to lose weight and burn fat, sixty to seventy percent of my weight loss program will consist of various cardio exercises working various muscle groups.

In order to find out what is the best way to lose body fat, we have to learn the basics of development of the fat cells, which are the cells, that makes us fat in the first place.

When calories consumed is more than calories used, these excess calories are converted into fat and are stored into cells, which are called fat cells. To effectively burn fat without utilizing the muscles, we have to do exercises that mobilize calories from the fat cells and the best exercise for this is cardio training!

The American Council on Exercise (ACE) recommends 4-5 sessions of cardio workout per week for optimum fat loss and each session should last about 30 to 45 minutes per session.

What is the best way to lose body fat, high or low intensity cardio?

Some experts recommends doing cardio at a low intensity at about 65 % to 75% of your maximum heart rate because at that intensity, the percentage of calories burned that comes from fat is higher compared to a high intensity workout of 75-85 %.

That is true regards to percentage wise but when it comes to total calories burned from fat at the end of a session, both low intensity and high intensity are effective for weight loss. High intensity cardio training have an additional benefit though, which is the after burn effect, meaning that after the cardio session, your metabolism will be firing high throughout the day!

Try to do your cardio workout first thing in the morning. In the morning, your sugar level in your body is low because of the long hours without food during sleep. There for, when you do your cardio, it attacks the fat straight away. Plus, you can get the benefit of elevated metabolism throughout the day which means more calories burned!

To summarize this, if you can squeeze in weight training dieting, that will so much better and you can burn fat faster, but again, if there were only one choice, I would say the best way to lose body fat is cardio training! You have to get on it to see the difference! Try cutting 200 to 300 calories per day and include those cardio sessions in. You can definitely see results in no time! 200 to 300 calories can be as simple as cutting out your junk food. I am sure you can sacrifice your junk food for an awesome set of abs right?


Why Carbs and Proteins Must be Balanced

The nutritional health trend over the last five years has been to consume a diet high in complex carbohydrates. This strategy has been relatively effective in helping people lower their blood cholesterol, primarily because carbohydrates contain very little natural fat. In essence, this strategy is designed to keep fat consumption low.

However, there is risk related to such a singular nutritional focus, i.e., eating just carbohydrates. If this strategy leads to a deficiency or imbalance of other nutrients, especially protein, then long term problems could occur. It is important that at least half a person’s calories consist of complex carbohydrates, but not to the exclusion of other nutrients.

Carbohydrates are an optimal source of energy. They can be quickly used as fuel, and provide quick bursts of energy. They are ‘nutrient’ dense rather than ‘energy’ dense, and supply 4 calories per gram (fat supplies 9 calories per gram). Carbohydrates fulfill three important roles in the body. Their most critical function is in maintaining blood glucose levels, a ready supply of fuel for body tissues. Though skeletal muscles use the greatest quantity, the brain and central nervous system are dependent upon glucose to function effectively. For example, low blood glucose levels have been associated with negative mood states. This may be particularly evident in individuals with blood sugar disorders such as hypoglycemia and diabetes.

Glucose is also converted to glycogen for storage by the liver and muscle cells. Liver glycogen serves as an immediate energy reservoir, available to replenish falling blood glucose levels. There is another possible destination of glucose produced from excess carbohydrates in the diet – one that most people don’t usually appreciate. And that is the fat cell. While carbohydrates are not “‘fattening’ consuming more than the body’s immediate energy needs leads to fat storage. Once transformed into fat, there is minimal conversion back to glucose.

But we can’t just live on carbohydrates. Protein, for instance, is essential for proper immune system function, tissue growth, cell maintenance and repair. Protein also supplies 4 calories per gram, but using it for the body’s energy needs is not its most important function.

Protein is also essential for water balance in the body. This is one reason why carbohydrates and proteins must both be consumed, and why their intake must stay in balance. For example, each pound of carbohydrate stored in the body results in the retention of three pounds of water. Therefore, protein is necessary to help regulate excessive water retention.

There is also a complex relationship between carbohydrates and proteins in maintenance of stable blood glucose levels. As mentioned, carbohydrates raise blood glucose levels – sometimes very rapidly. Protein will influence the rate of carbohydrate absorption to allow slower, more gradual increases in the blood glucose. In addition, protein can be transformed slowly into glucose as well – in essence providing a baseline level of blood glucose for the body. This will help prevent rapid increases or sudden falls in blood glucose that affect mood, energy levels, and fat storage.

Craig Audley
Craig Audley writes about and promotes many diet, weight loss and nutrition products.