How To Lose The Fat Now

Unless you’ve been hiding under a rock recently, you have probably heard about the never ending battle between High Intensity Interval Training and regular cardio. Although I am not going to present a strong opinion in favor of any of them, I would like to take some time to tell you what HIIT is and how it can help you shed fat.

As the name itself suggests, High Intensity Interval Training (HIIT) is a very tough, extremely intensive, but also relatively short work out. HIIT excercises don’t usually last longer than 15 to 25 minutes total, so this particular type of workout is perfect if you’re short on time.

The way HIIT workout is structured is you start with 3-5 minutes of low intensity to warm up. The next portion is divided into alternating 10-30 second segments of very intensive all out pace and around 60 seconds of a low intensity recovery period. So, just to give you an example, if you’re doing HIIT on a bike, you’re going to ride as fast as you can for 10-30 seconds (if you can go longer than that, you’re not going all out) and then you’re going to go slower for another minute or so. Then, when that second minute is over, you go back to going all out again. You will repeat this 5-8 times and then do a slow cooldown fo 3-5 minutes.

As you can probably imagine, this type of weightloss workout is extremely effective as it burns a lot of those unwanted calories. The best thing about it is that it works very effectively even after you work out as your metabolic rate remains raised for a long time after you’re finished excercising.

On the other hand, it’s important for you to know and realize that your body adapts to everything so you really should have variety if you’re really thinking about being successfull. I mean, what I am trying to say is that if you do something, no matter what it is for an extended period of time, the results you’ll get are going to decrease. That’s obvious perhaps, but I wanted to make sure that you understand it well.

For that reason you should make sure that you don’t stick only to HIIT, but you do regular cardio as well whenever you have enough time to do it (I am sure that you remember that cardio workouts can be quite long. They can last as long as 45 minutes which you may not always have.)

The one last thing I wanted to say about HIIT and fat loss is that it’s not good for everyone. As you probably noticed, it requires some highly intensive workout and if your body is not used to it, maybe you should spend some time preparing it for it before you dive headfirst into HIIT. I am sure you don’t want to overdo it and have to take breaks from excercising all together, right?

Both regular cardio and HIIT are great. The one thing you have to know about is that whether you decide to do HIIT or cardio, you really shouldn’t go overboard with it. Just listen to what your body tells you and give it variety it needs.

Fatloss is a tough thing to get through. I mean it’s nothing east to get through all that fat collected under your skin, especially if you don’t know what to do. I’d like to tell you a thing or two that walking can do for your fatloss.

The first thing you have to know is that people underestimate it. They don’t think that walking can be very effective as it doesn’t seem to be very difficult to walk, right?

Get this. If you walk 2 miles per hour for an hour you burn 100 calories, so it’s definitely worth it. I mean, go for a quick walk around your house or around the neighborhood and after an hour, you’ll almost feel getting fit again.

What’s the most important thing as you walk?

The one thing you have to know about when you plan to do walking for fatloss is that you cannot get bored. Let me tell you what happens when you get bored as you work out: you give up. If you want to be successful with your fat loss, you have to make it as entertaining as you possibly can. I can imagine you sitting there, thinking “how on earth can I make walking enjoyable?”

Well, here are some tips:

1. Choose the right place for your walks – do you know an area that just makes you happy when you go there? Do you have a beutiful forrest close to your home? Do you live by the beach? Just find an area that looks good and makes you feel good.

2. Get some music – we live in a time when IPhones, mp3 players, CD players and IPods are extremely cheap and very common. Just get one and transfer some of your favorite music from your CDs straight to your device. As you walk, listen to some music or the radio and you won’t get bored.

3. Get company – this one is pretty self explanatory. Just go walking with your wife, your kids or your friend and talk as you walk. It’s very pleasant and you won’t even notice how fast the time will pass by. I did that with one of my best friends recently and I think we talked and walked for about 2 hours if I am not mistaken. I didn’t even get tired and, of course, as a result, I burnt a whole lot of calories. Great stuff.

Walking is incredible for fatloss. All you have to do is get some comfy shoes and you’re ready to go. Of course it can be a bit boring, but if you follow the tips I’ve outlined for you above, you’ll walk the world without even knowing about it.

Fasting for weight loss is something that many people consider when they are hoping to lose weight quickly. In certain situations, it can be effective. But what exactly does it involve and can it really help you to lose weight?

What Is Fasting?

Fasting means not eating. A ‘true’ fast involves taking in nothing but water. That’s where breakfast got its name: we break our overnight fast. In fact many people say that the body needs 12 hours of fasting a day, and so we should not eat snacks or drink anything but water after dinner so that we have 12 clear hours before eating again at breakfast time. You may find this a very helpful practice if you are following a weight loss program.

Beyond this, some people advocate fasting for health reasons for various periods of time such as one 24 hour fast per week (from dinner one day to dinner the next day), a 3 day fast a few times a year, or even longer periods. They often point to sources in the Bible and other religious texts which speak of the purifying effects of fasting. Many religions have a tradition of restricting food intake at certain times, such as Lent or Ramadan, although these are not fasts in the sense of eating nothing at all.

We also use the word ‘fast’ loosely in everyday speech. You will find references to ‘juice fasts’ where you have freshly squeezed vegetable and fruit juice, single food fasts where you eat nothing but one food (usually a fruit) for a period of time, etc. These can be very effective for weight loss.

Is Fasting Dangerous?

Fasting can be dangerous if practiced to excess or without medical supervision. You should always talk with a doctor if you are considering fasting.

There are 5 main situations where fasting can be a very real threat to your health or even to your life:

1. If you have any medical condition that requires you to eat certain things or at certain times, including but not limited to diabetes and renal conditions.

2. If you are taking any medication. Your medication will have been prescribed on the assumption that you are eating a normal diet. If you don’t eat, the drugs could have a stronger, different or dangerous effect.

3. If you have been eating a very unhealthy diet in recent times. Stopping eating completely can have a very powerful detoxification effect. If a lot of toxins have piled up in your body, your liver and other organs may not be able to handle it. Equally, it can be dangerous to eat a lot of hard to digest or refined food at the end of a fast. Keep to fruit and vegetables for the first few meals.

4. If you have any history of eating disorders e.g. anorexia, bulimia or compulsive eating, or if you are at risk of these disorders. If you are in one of these risk groups, fasting could lead you either into anorexia or into dangerous binges.

5. If the fasting goes on for too long. How long is too long? It depends on the individual. But eventually, of course, you would starve, and even before that point the lack of certain nutrients can cause permanent damage to many organs of the body.

How To Lose Weight With Fasting

After checking with your doctor, think about whether you have had a relatively healthy diet in recent months and weeks, even if you were eating a little more than you needed. If so, you may decide to try fasting to lose some weight.

The best approach is to use a fast as a kick start to your diet, or when your weight loss has reached a plateau. You can fast on water only for 24 hours from after dinner one evening and then begin your healthy weight loss diet with a light meal of fruit and salad (no dressing) the following evening. You will be good and hungry by then, so this can be an effective way to help you focus on the great food that you are going to be eating instead of thinking about what you are giving up.

Another possibility is to start your weight loss program with 3 days of ‘fasting’ on only fruit and raw vegetables, or only juice. Whole fruit can be better for keeping the digestive system running, because it contains fiber. If you choose this method of fasting for weight loss, you can mix vegetables but try to eat only one type of fruit at a time.