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These 3 Steps Will Shock Your Body Into Losing Fat By Eliminating Toxic Foods, Re-gaining 'Muscle Control,' & Telling Your Body That You're Ready For Change.
If you really want to lose weight and/or bodyfat, it's time you try something a bit more 'logical,' where all of your bases are covered and no stone is left unturned. Diet or exercise? Both! (obviously... and boy is it deceptive that anyone tries to convince you otherwise -- don't fall for it!)
Step 1: Stop thinking about 'fat content' or 'calories.'
You've been misled. 'Nutrient density' is far more important than 'caloric intake' -- choosing the right foods results in greater energy for your workouts, less cravings, and a clearer mind. As for 'fat content,' we should be much more concerned with non-fatty foods that end up deposited as fat because of consuming too much. You see, your body will deposit any food as fat if you eat the wrong ratio. As backwards as it seems, your body won't deposit 'fat' as fat, so long as you pair it with the right foods. On the other hand, there are certain foods you're eating right now that get broken into sugars, which ultimately lead towards greater fat deposits and more weight gain.
Step 2: Exercise less, not more -- quality over quantity.
You've been taught to watch the calorimeters on machines while you do cardio, but they aren't even close to accurate. In fact, they have no idea how many calories you're burning. What's more important is your body's response after exercise. By strategically targeting muscles that improve your posture, that allow better oxygenation to your muscles in the days following a tough workout, and that hit your 'fatigue point' sooner, you'll have a massive advantage with fat loss. As with most things in life, it's quality over quantity -- it's all about figuring out which muscles have been keeping you from losing fat and then training those muscles.
Step 3: Self-communicate -- your body has no idea what you're trying to do.
Signaling fat loss is as important as your method. Your body tries to stabilize, as a means of survival. You hit your body with intensity, and it fires back with fatigue and hormonal destabilization; however, let your body know why you're being intense, and it will help you lose fat. Additionally, it's important that you think about each muscle you're about to use, before you use it -- or your body will be missing up to 30% of every muscle contraction. There are 2 areas of your brain that deal with movement -- exercise, alone, will only activate one of these sections, which means that every repetition of every exercise you do is 30% less effective than it should be. Ultimately, you're not just slowing fat loss, you're ruining it -- that is, of course, unless you learn how to self-communicate your mind's intentions with your body.
30-Day Fat-Burning Plan
Drop pounds in a hurry with the 3-2-1 training method
It's an oversimplification to say fat can be as easy as "one, two, three" (not to mention it's a terrible cliche). But there may be at least a modicum of truth to it with the 3-2-1 program — a new strategy for getting ripped. By alternating three segments of cardio with two segments of weight training and one segment of core during a single workout, you may be able to rev up your metabolism and burn even more calories than you would by following a regular routine.
- Start with 10 minutes of cardio (on any machine). Warm up for two minutes, then work at a pace that keeps you at 75% of your max heart rate (find it by subtracting your age from 220) for seven minutes. Spend the last minute working at a lighter pace.
- Now do a circuit of three exercises for 20 reps each. For instance, do squats followed by bench presses and shoulder presses. Then rest 30 seconds. Repeat twice more.
- Do interval cardio. For example, warm up for one minute on a treadmill and then sprint for 30-45 seconds, followed by a 45- to 60-second lighter pace. Repeat four to five times and then cool down with a minute of walking.
- Do 20 reps of three different exercises, such as incline dumbbell flyes, followed by split squats, and then overhead triceps extensions. Rest 30 seconds.
- Repeat the interval cardio.
- Finish with four to five core exercises done for about 30 reps each. Rest 30-60 seconds and repeat for two more circuits. Swiss-ball crunches, full situps, or bicycle situps are all fine.
Just like peanut butter is better with jelly, your weight loss program isn't truly complete until you pair regular exercise with a low-calorie diet. Yet for many people, using cardio workouts to burn fat is uncharted territory.
If you find yourself at a loss when constructing your personal weight loss program, here's the low-down.
The best cardio workouts for fat loss bring your heart rate up through 30 minutes of moderate- to high-intensity exercise. Because nutritionists recommend working out 5 days a week, you'll want cardio workouts that are simple, fun, and great for fat loss.
The following five suggestions fit that bill for most people looking to burn fat.
1. Walk off the Weight
Sometimes the best way is the most straightforward. If you're just beginning an exercise program, or if you don't really enjoy working out, walking is a great option.
Not only is walking simple, it doesn't require expensive equipment. All you need is a good pair of shoes. Joining a walking group is also a good way to get to know people and pass the time.
In terms of caloric expenditure, you can burn nearly 300 calories by walking at a moderately brisk pace for one hour. Power walking, or adding hills to your route, increases your calorie burn.
[box type="note"]How to Do It: If you've just started walking for fitness, take it easy and begin with easy 5 to 10 minute walks. You can add minutes to each walk over time until you get to at least 30 minutes per walk. Walk on your lunch break or take a trip to the mall and walk everywhere.[/box]
If you use a treadmill, keep your head relatively level and work up from a 2 percent incline to a 10 percent incline. Remember to keep your stride smooth and steady.
2. Cycling for Endurance
One reason many people say they have a hard time losing fat through exercise is a lack of energy and endurance. Cycling is a great way to both increase endurance and burn fat along the way.
Cycling is all about the power in your legs. By increasing resistance, you strengthen your muscles and burn calories. In fact, just 30 minutes of cycling burns between 250 and 500 calories, depending on your resistance level.
This low impact-exercise is great for people concerned about their joints or wary of more high-impact activities like running or aerobics.
The best part? You can cycle anywhere without taking too much time from your daily schedule. Use your bike to ride to and from work, or to run errands around town. Or, if you have a stationary bike, ride it indoors while watching television.
[box type="note"]How to Do It: Adjust your seat level to the point where your knee is as straight as possible with the pedal at its lowest point. Then, vary the intensity of your exercise. Try 2 to 3 minutes of fast pedaling with a 3-minute recovery. Repeat this for 15 minutes.[/box]
You can also stand occasionally to build more muscle and balance.
3. Dive into Aqua Aerobics
Make a splash with your workout by exercising in the water. Whether you choose swimming or water aerobics, you're getting a great full-body exercise with low impact to joints and other areas of the body.
Swimming also racks in an impressive calorie count. With just 30 minutes of the breaststroke, you burn nearly 400 calories.
Water aerobics are another good option. If you're new to swimming or unable to swim the length of the pool, water aerobics get you into shape and help you burn calories easily. You can even start by doing some pool walking or water jogging. The resistance will improve your strength as well as help you burn fat.
You'll need to invest in a swimsuit, goggles, and a swim cap if you plan to lose weight by swimming laps. Access to a pool will probably require a gym membership. This may make it a somewhat more expensive choice than running or bicycling.
[box type="note"]How to Do It: If you can't swim the length of the pool, start by tackling the width. You can move up from there.[/box]
Vary your strokes if you're swimming laps. Though swimming is a full-body exercise, each stroke exercises different muscle groups.
4. Set Out on a Weekend Workout Adventure
One way to keep things fresh is to plan fun ways to work out on the weekends. You can incorporate the whole family to make it a social event and to escape the monotony of life indoors.
Choose an outdoor adventure that you can reasonably sustain for an hour or more. Go for a long bike ride, a hike in the mountains, or a kayaking trip.
You can also consider learning a new skill. Take karate lessons or learn to rollerblade. Not only will these activities burn fat, they'll increase your confidence and lower your stress levels.
How to Do It: For the best results, plan according to season. If it's winter, consider snowshoeing or taking a weekend trip to the slopes. In the summer, learn to surf. Spring and fall are great times to go hiking and appreciate the beauty of nature.[/box]
Improving Your Cardio Workouts
According to Timothy Church, a professor at Pennington Biomedical Research Center, "The best exercise to lose weight is the exercise you'll do."
What does that mean? Primarily, that which workout you choose matters less than choosing to work out at all. While you're exercising, however, there are some general rules that help you get the most out of your workout.
First, don't go it alone. Find a gym buddy who's about at your level or even a little more advanced. You can help keep each other motivated and honest. After all, it's easier to say "no" to yourself than to a friend.
Second, schedule your workouts. Buy an inexpensive calendar and write down what you plant to do and when you plan to do it. That way, you can't keep the "I ran out of time" excuse in your back pocket.
Lastly, weigh yourself daily. This might not be a number you'd like to look at every day, but it will keep you honest. It's also the best way to track your progress.
Above all, choose workouts you enjoy doing. Losing weight is difficult enough; don't make it that much harder by choosing exercises you dread.
3 Simple Steps to Eat LOTS of Carbs and NEVER Store Them as Fat...
Did you know that if you intentionally avoid your favorite carbs all the time because you think they're unhealthy or you believe they're the root cause of your belly fat, it can be disastrous for your hormone levels and wreak havoc on your metabolism?
Did you know that if you've EVER dieted or used a low carb diet, your fat burning hormones automatically plummet, slow down your metabolism and can STOP your body from burning fat in LESS than a week? Did you know that there are 3 steps you can use to STOP all this from happening and STILL enjoy all your favorite carbs WITHOUT getting fat?
In fact, once you discover these 3 simple steps, you can use carbs to speed up calorie burning, STOP your metabolism from slowing down, and keep your body's #1 fat burning hormones at healthy levels day in and day out. All you have to do is follow the 3 simple rules below to ensure that EVERY time you eat your favorite carbohydrates they're NEVER stored as fat on your body.
This isn't another hyped up gimmick or diet quick-fix. It doesn't require any costly supplements. And it works for everyone. Regardless of your age, your gender, or your current condition you can watch your belly get significantly FLATTER in as little as 14 days using this approach.
My name is Shaun Hadsall, and my 15+ years of experience in the diet and nutrition industry have allowed me to acquire a proprietary nutrition secret that will keep your body looking young, help you CONTROL your fat-burning hormones, and legitimately make stubborn belly-fat your body's DAILY "go-to" energy source.
I've used and taught this system to thousands of men and women of all ages from all over the globe, and all you have to do is apply these 3 simple steps right now, and you'll NEVER store carbs as fat on your body again. But I do have to warn you. What you're about ready to read will probably be the exact opposite of what your local dietician, family doctor, or personal trainer will recommend.
That's because the weight loss industry has fooled everybody into thinking carbs are the enemy and they'll make you fat if you don't stop eating them. Low carb, fad diets may work initially but for 95% of the population it's just a temporary short cut and you'll gain the weight back TWICE as fast as you lost it.
These 3 steps reveal what you absolutely MUST STOP doing... and it will only take you 14 short days to wake up your dying fat loss hormones, "spark" your dead metabolism, and quickly burn off belly fat – WITHOUT Avoiding Carbs.
Below, you'll find all 3 steps, and you'll also discover how easy it can be to fix your broken metabolism and FORCE lower belly-fat to be your body's "go to" energy source on a daily, ongoing basis…
Step 1: STOP Using Low-Carb Diets
Low carb diets, low carb foods, low carb diet shakes, low carb everything. It's been around for years now. Unfortunately, it's not working. In fact, well over 90% of people who start a low carb or trendy diet gain all or more of their weight back within a year of losing it. Even worse, epidemics like obesity and diabetes are at all time highs.
This is why you shouldn't be afraid of carbs – your body NEEDS them. Carbs stop muscle loss, speed up recovery, provide energy to your brain and body, elevate your metabolic rate, and stimulate your body's most important fat-burning hormones. Yes, believe it or not, things like insulin aren't always evil! Your body needs carbs to keep your metabolism healthy, happy, and burning fat.
People who go on chronic low carb diets radically alter their hormones and damage their metabolisms, so their bodies simply won't burn fat. In fact, it only takes as little as one week of cutting carbs to start losing muscle, slowing down your metabolism and destroying your fat-burning hormones.
Besides, do you really want to constantly obsess over calories, count carbs all the time and deprive yourself of your favorite foods? Of course you don't…you'll be miserable.
But there is a "smart" approach you can take to ensure you get all these benefits of carbs WITHOUT fat-storage. It can even help you heal any previous damage you may have done from crash dieting. You'll see exactly how this method works on the next page.
Step 2: STOP Carb-Based Fat "Spill-Over"
There are three simple stages of carbohydrate storage. If you understand how they work, you can eat your favorite carbs and NEVER have to worry about storing them as fat on the body.
But if you don't, you'll consistently suffer from carb-based fat "spillover" and continue to accumulate more belly fat and even develop ugly pockets cellulite.
Stage 1: Immediate Energy Needs: As soon as a carb hits your mouth, digestion begins and they are quickly made available for energy needs or stored for later use.
Stage 2: Storage in your Muscles & Liver: Your body then stores carbohydrates as glycogen in the muscle and the liver as a source of energy for movement and daily function. Storage continues until the muscle and/or liver is full.
Stage 3: Spillover / Fat Storage: After just a few short days, when energy intake is abundant and little or no energy is expended, muscle and liver stores over fill and the body starts storing the unused carbohydrates as fat.
In other words, if you're not consistently utilizing more carbohydrates than you're taking in, your muscles and liver will "fill up" with glycogen. When this happens, every time you consume carbs (unless you're burning them off with strategic exercise) they start to "spillover" and automatically be stored as fat.
However, there is a super simple protocol you can use to STOP carb-based fat-spillover and STILL eat all the carbs you want. We'll share more on the next page.
Step 3: STOP Eating Carbs at the WRONG Times
Carb timing confusion is one of the primary reasons that 95% of the population gains their weight back after losing it.
But when you consume lots of your favorite carbs at the right times (and even cheat foods at specific times), you'll NEVER have to worry about them getting stored on the body as fat.
Here are 3 simple ways you time your carb intake to LIMIT stage 3 fat-spillover and KEEP your body burning fat.
GOOD: A good time of day to eat your favorite carbohydrates is first thing in the a.m. when your metabolic rate is higher and insulin sensitivity is peaking "naturally". This means there's more room in your energy tank to let the carbs in without any fat storage.
BETTER: An even better time to consume impact carbs is 3 to 4 hours before you exercise.
This will ensure the carbs you consume are burned off during and after the workout to avoid fat-spillover and prevent muscle loss. It will also provide you with increased energy levels throughout your workout. Better performance equals more fat and calories burned during and after the workout.
BEST: The best time to consume your favorite carbs is post-workout. When you use the RIGHT TYPE of exercise, your muscles act like a sponge that's been rung dry, so your body will literally "soak up" all your favorite carbs.
Timing your carb intake the right way is one the easiest ways to eat all your favorite foods while skyrocketing your fat-burning hormones and rebooting your dead metabolism.
This is how you can ALL the fat-burning benefits of carbs listed above and STOP fat-storage from your carb intake.
Simply put, if you eat carbs with the wrong foods - at the wrong times, you'll STORE fat. If you eat carbs with the right foods at the right times, you'll BURN fat.
All three of the steps above are part of a unique and proprietary nutrition method we've coined, which gives you the flexibility to eat the foods that you love while strategically using carbs, and all your favorite cheat foods, as a way to rapidly speed up your metabolic rate, preserve lean muscle tissue, and burn an INSANE amount of fat – all at the same time.
But unfortunately, those who don't have access to this information will continue to consume carbs the wrong way, wreak havoc on their metabolisms, suppress their fat-burning hormones, and prevent stubborn belly fat from being their primary energy source.