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How to Burn Fat and Become More Fit

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June 5th, 2012
Updated 11/18/2012 at 2:33 am
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By: David Dack

weightlossmeasuringtape1 235x147 How to Burn Fat and Become More FitWhether you’re looking to fit into your old jeans or to just lose a few pounds, getting rid of fat deposit is critical for both aesthetics and overall health. Weight loss and fat loss are not the same thing; weight loss can be the result of dehydration or muscle loss – no positive indicators of good rising health. If you’re looking to get into the best shape of your life and attain the body of your dreams, then losing fat should be your goal.

Here are some guidelines that can help you to lose fat instead of muscle, and boost your overall health.

Banish Stress

To make sure that your body is using fat as energy, you need to keep your stress levels at bay. Stress leads to cortisol production which forces your body to convert energy to fat, and this fat could be kept regardless of how hard you exercise and how healthful your diet is. Therefore, for maximum fat loss results, try to lower your stress levels by promoting relaxations practices such as yoga or deep breathing; you can also take an in-depth look at the source of the stress and try to dismantle the ticking bombs – a solution that may be a challenge. Here are numerous techniques on how to destress.

Keep Blood Sugar Levels at Bay

To control overeating and hunger pangs, taming your blood sugar levels is key. The spikier your blood sugar levels are, the more likely you’re going to overeat and indulge in unhealthy eating habits as a result,; this usually leads to more weight gain and a myriad of health troubles. Following the glycemic index diet is the one of the best ways for controling blood sugar levels. Choose foods ranking below 60 and steer clear of the foods with higher rankings on the glycemic index.

Eat Protein with Every Meal

Another way to help you control hunger and feel sated for longer is to consuming protein with every meal—especially breakfast. Not only that, proper protein intake helps you recover faster from your workouts by speeding up the rebuilding process, thus boosting your mental and physical performance through the roof.

Interval training

Known as high intensity interval training (or HIIT for short), this workout method is the way to go if you’re looking to burn colossal amounts of calories without burning your time. Even though those long cardio sessions at a steady pace can help you lose weight, research shows that for faster and better fat loss results, interval training—such as sprints or circuit training—is far more effective than opting for traditional long and steady cardio sessions, such as running, cycling or swimming.

About the author:

David Dack is a runner and an established author on weight loss, motivation and fitness. If you want more free tips from David Dack, you may visit his running website and for a limited time you can grab his special “Weight Loss By Running” free report. David’s information has helped many lose and keep off the weight through step-by-step techniques presented both in his articles and in his special reports.

From around the web:

  • Joanna

    I had the misfortune of of gaining 14+kgs when I gave up smoking. I always believed this happens because people take up eating as a substitute, wrong. Nicotine speeds up the metabolism! Interval training works well but anyone looking to use exercise to get fit needs to tailor it to a steady and persistent regime that works for them and is tailored to their physical constraints. Personal Fitness trainer can help. A Steady weight loss is more likely to work long term. Too rapid a loss and not knowing what your ideal steady weight was earlier means you could find your body working against you. Joanna

  • Linda

    In order to rid your body of its fat stores, you must find a balance of diet and exercise that works. Ahh, exercise – yes, there it is – there's your magic secret to burning pure fat from your body. Let's start with some scientific facts here. During the first 15-20 minutes of exercising, your body uses its stores of carbohydrates to fuel your body. After this time, it taps into its fat stores. This means that you need to exercise for at least 20 minutes or more to be sure you're burning excess fat. So, if you want to learn how to burn pure fat, then you need to learn how to build muscle. First of all, you definitely do not want to lose muscle weight. Although it's true that muscle weighs more than fat, it's also true that muscle needs more energy to operate. This revs up your metabolism and helps you to burn calories a lot faster, thereby making your body burn its fat stores for energy. What will happen is that you'll notice that you're slimming down and your clothes fit better, even if the needle on the scale does not budge. Your body will become much more efficient at burning fat helping you to lose weight.
    Linda — VLCNW Student

  • http://www.synergyonegrowthhormone.com Edwards

    After getting blood tests that indicated lower than ideal levels of Growth Hormone I've been working to improve it. I do interval training followed by no sugar or carb consumption for at least 45 minutes (high blood sugar shuts down GH release immediately), cold processed whey protein, and oral GH factor precursors. Getting good results so far, getting trimmer, and blood levels of GH are back to optimal levels.

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  • http://www.hardbodyprinciples.com Norman G.Travis

    HIIT or High Intensity Interval Training is gaining recognition as the most effective way to burn fat and build strength,using the least amount of time.

    It can be accomplished using stationary bicycles,treadmills,elliptical machines or running.

    The trick is to sprint at a 90% effort from 20-60 seconds and rest from 10-60 seconds, adjusting as your conditioning improves.

    I have chronic knee conditions in both knees and have been able to use this training with great success. I strengthened my legs by sprinting on grass and using a stationary bicycle.