Author: johnchapman475@btinternet.com

Be In a Calorie Deficit – Doesn’t matter what diet or nutrition plan you’re on, Keto, Atkins, Paleo, Zone, whatever…they all work (doesn’t mean they’re optimal for YOU…but that’s another story), as long as you’re in a calorie deficit.  

Never Starve Yourself- You will never stay lean on willpower alone. Yes, you might lose a couple of kg’s by denying yourself certain foods, but you’ll never, ever win against hunger. Don’t starve yourself. It’s not sustainable and totally unecessary.

Do Eat Protein – Protein is an underrated nutrient: It fills you up and makes it easy to stick to your eating regime. But don’t buy powders, or BCAA pills or rubbish like that. Stick to natural, store-bought protein sources. Beef, eggs, chicken are good examples.

Maximize Food Volume While Minimizing Calories – Nobody in the fitness industry wants you to know this, but the key to sticking to a fat-loss diet and staying lean is,eat a lot of food that is LOW in calories but high in VOLUME. Load up on salads and vegetables and watch your fat melt away while you don’t feel hungry at all. This is a great benefit to help you come out on top.

This Is Down To You – 80% of fat loss success, is psychological. Only 20% of fat loss, is due to the technical stuff, such as what foods to eat and how much. The technical stuff can be explained in quick time, but taking it in, YOU have to have the motivational spark to change no matter what the cost? This is where accountability comes into play. Do everything you can to hold yourself accountable. Find a group of peers that holds you ruthlessly accountable to your goals and fat loss will have become a lot easier.

However, to do the job properly you must exercise as well.

We hear so much about Cardiovascular exercise as opposed to Strength training, but how about combining the two to achieve the best results. It works!

The methods for achieving your fitness and body composition goals are endless! You just have to find a few that fit into your lifestyle, and that you will love to do on a regular basis.

You lose body fat faster. Many people have been blinded by the notion that cardio training is the best way to burn body fat. While it does have a place in your fitness regime to target body fat loss, both visceral and subcutaneous fat stores on the body, it does not have the ultimate fat-burning effects of strength training.

Your body composition changes. Diet and weight training have a profound effect on altering your body composition. All it takes is to weight train about 3–4 times per week. Diet alone does make a huge difference, but when you add the massive benefits of strength training with it, you will reshape your body, strengthen your muscles and connective tissue, as well as feel great! Feeling fit and healthy is amazing for any age bracket.

Raise your metabolism immensely. You need to increase your muscle mass. Women mistakenly think that lifting weights makes them huge! This is not so, unless you take enhancement drugs! Lifting weights will not only reshape your body as mentioned above, it will also increase your metabolism. This happens when you add muscle to your frame, which is an active and hungry tissue! It takes calories to recover and build muscle when you train. Therefore, you burn more calories at rest while your body is re-adjusting after your training. When you burn more calories throughout the day, you can eat more food! Wholesome and nutritious food will allow you to keep your desired frame, and enjoy the pleasures of food a little bit more.

Now your body works more effectively. Because weight training has such a huge effect on your nervous system, your body becomes accustomed to working a lot more effectively. For example, your balance and overall ability to undertake the day-to-day activities, no matter how simple they seem, looking back. This means that throughout your life, and as you age, you will be on the pathway towards living a healthier, active life, preventing the usual signs of aging. Your tissues rebuild faster when you experience an injury, you have better brain function, and you can still keep up your lifestyle at a relatively fast pace. Has to be a more attractive way to live your life.

Continue to build your muscle and your bone strength. People that lift weights consistently, experience stronger bone density as they age. There is around 50 percent lower chance of fractures in men, and 20 percent in women.
The recommended kinds of weight training are for both strength, hypertrophy, circuit training & plyometrics. You should also try to get in some form of yoga and pilates to increase your range of movement as well as overall flexibility. You want to maintain flexibility to perform exercise as effectively as possible.

Combine these two, your eating regime plus your strength program and The Big Burn Off will work for you and increase your zest for life.

                           

Harsh Facts

You have to push yourself if you want long term results, so don’t stick to using the same old weights, add on extra weight, gradually at first.

Your choice, of course, but do you want results or not?

Favoured by the professionals, who term it “Powerlifting”, normally doing 3 basic movements, Bench Press, Squat and Deadlift, pushing hard in their workouts, doing more reps and reducing rest periods, adding weight to each movement.

Then you will start to see change, nothing instant, but persevere for 4 – 5 months and you’ll relish those results and all that effort

OR

Go for loads of protein, far more than is considered sensible, basically like a bodybuilder, or to put it in quantities, 50 – 100 grams per meal, yes you read it right, PER MEAL.

Most bodybuilders follow this routine, it’s this eating routine, so they don’t need to turn to drugs, oh and they still have to lift the heavy weights, using the same movements as above. This way you look the part, quicker, so they say.

How to Lose that Extra Layer of Fat

Follow this sequence, which is known to work, and watch that extra layer disappear:-

• Firstly, you have to diet
• Secondly, use a Cardio workout
• Thirdly, you need to build Muscle
• And last, do those Abs exercises 

So, to tackle your eating habits, AVOID PROCESSED FOODS, as they all contain additives that will add those inches to your middle.

Instead, go for Healthy Foods, such as Vegetables, Fruit and Whole Grain food, particularly dark-coloured foods which have more antioxidants in them, and contain anti-inflammatory properties and goodness.

Also, those SWEETENED DRINKS, particularly the FIZZY ones will have to go, if you’re serious. Processed drinks are responsible for a lot of belly bulges.

Another thing to remember is SIZE MATTERS. It’s important to keep to reduced portions and not to leave out whole grains, which will reduce belly fat.

Try and eat every 3 – 4 hours, to keep your blood sugar levels correct and keep your sugar intake as near to nil as possible, as most natural food has sufficient sugar in it. This will also keep your insulin levels down.

Chewing is a good habit to get into, as your food will digest quicker and you will not feel bloated or experience indigestion.

There are many CARDIO WORKOUT programmes available, but some work better than others.

Now you may not see yourself as a fighter, but boxing can give you a good workout by quickening the pace or using weights (up to 2lbs), will help flatten your core area. Add a twist to this and it will work those AB Muscles as well. This will also burn those calories. Try alternating with 10 minutes weights and 10 minutes without at a quicker pace.

To strengthen your STOMACH MUSCLES you should try this routine:-

1. Up to
   2 forward exercises, like crunches and sit-ups
2. Up to
   2 side exercises, like side crunches and side bends
3. Up to
   2 body rotational exercises, like rotating trunk and standing twists, which
   exercise your obliques, often used for warming up.

The ABS needs progressively working, increasing the training intensity each time and needs working 3 times per week. Overworking the abs will not achieve earlier results and may well lead to internal damage.

If you follow the procedures above, you will feel healthier and fitter, your body will look more toned and the exercises will become easier as you settle into a regular routine

To Your Health,

John

Photo by Olenka Kotyk on Unsplash

Do Cardio to Lose Fat

Cardiovascular activity is often considered the key to fat loss, because after all, running, cycling, hiking, swimming and dancing burn calories. To lose a significant amount of weight, aim for at least 250 minutes of cardio per week, suggests the American College of Sports Medicine.

Interval training can boost your fat loss, according to a paper published in a 2011 issue of the Journal of Obesity. During two or three cardio workouts per week, up your intensity to a very high level for a minute or two. Follow these bursts with an equal period of more moderate-intensity work. High-intensity interval training improves your fitness levels while also improving your body’s ability to burn fat.

Use Resistance Training to Better Your Body Composition

Make resistance training part of your exercise regimen — or, as you drop weight — a quarter of every pound you lose will be in the form of lean muscle mass. Those new to strength training benefit from just one set of eight to 12 repetitions of an exercise for every major muscle group — including the arms, legs, shoulders, chest, back, hips and abs.

As 12 repetitions of an exercise become doable, add 5 to 10 percent more weight and additional sets. Over time, change the order and methods of exercise — switch from machines to dumbbells, for example — and add new moves. These changes keep your body from reaching a plateau so you will continue to see results. https://2efaftycnozc7w945hsgn9t1ww.hop.clickbank.net/

• No more
  Ready Meals

This also includes visiting Fast Food joints. No matter how savvy you think you are, you will seldom uncover all the ingredients that go into a ready meal. Ready meals are loaded with loads of unhealthy food products, that simply add fat to your waistline and in turn, add pounds to your body weight. Unfortunately, manufacturers have gone out of their way to make them really tasty and quick to prepare. In this busy world, it’s far too easy to turn to one of these meals, so your body will thank you if you resist.

• Eat
  Healthy Food

Contrary to belief, you do not need to crash diet to lose weight. I eat 3 meals a day, though I do watch what I eat and where food is packaged, I look at the Sugar, Fat and Salt content and do not select a product that has a high percentage and also keep my calorie count down.

However, you have to check that the percentage is low, rather than take a product that claims to be low, because many of these claims mask the high percentage of another harmful ingredient, so always check first. Even Fresh Fruit and Vegetables have a sugar content so be aware of this before you shop and you will lose weight.

• Do Drinks
  Affect My Weight Loss

Very much so. Fizzy drinks and Energy drinks are a big “NO”. The sugar content is very damaging to your health and quickly piles on the pounds. Ideally, tap water is your best answer, though in many areas the taste is not good, so filtered water is the answer. Your bottled variety should only be a substitute, if consumed in a day or two and never left in the car, since it can absorb the plastic from the bottle.

As for alcohol consumption, if you can totally abstain, so much the better, but as a treat say once a week, then 1 unit is something to look forward to, for many. Why, because all alcohol contains sugar and this will just ruin all your hard work, to lose weight.

P.S. I have deliberately left out “Exercise”, as this is essential to help lose weight AND keep the unwanted weight at bay. There are other posts here that deal with exercise and I’ll be covering this in future posts.

I can recommend this programme to speed up your weight-loss:-

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Stay Healthy

John     

• The reason so many people actually look WORSE after they lose weight (they’re smaller and fit in smaller clothes, but they’re weaker and well out of sorts)
• How the secret system of fitness models and body-builders makes them the leanest athletes with the best bodies in the world (and how you can copy this secret to reach your own goals)
• The common diet mistake almost everyone is making that leads to slow metabolism, hormone imbalance, a loss of energy and left feeling hungry
• One of the biggest diet industry lies that is literally right under your nose
• But before you get ahead of yourself,  let me point out that this fat-burning system was originally developed by the leanest, most muscular athletes in the world and has now been altered for non-bodybuilders as well
• You can rest easy, as it works whether you are a male or female, and regardless of your age. In fact, if you’re over 40, this could easily make you feel 30.
• This method particularly works for people who feel they have tried everything and are just resigned to be overweight.

Also How To Do It Safely And Naturally, Without Weight-Loss Industry Mumbo Jumbo Of Any Kind, Without Pills, Powders,  Supplements, Or Extreme Workouts, Crash Diets, Cutting Carbs And Giving Up Your Favourite Foods.

•  I started in my early teens lifting weights (those guys in the magazines didn’t seem to have an ounce of fat on them), and by senior year, I’d packed on about 25 pounds of muscle… yet confess that the “getting ripped” part eluded me:
• I was too embarrassed to take my shirt off in public without wishing I would disappear and never noticed the abs trapped under my belly fat.
• Maybe you are the same with that feeling trapped inside a body that’s just not doing what you want, no matter how hard you try… and thinking your frustration just can’t get any worse…
• Well, it got worse

Something had to give

 I changed and started eating and working out in a certain way – and it was pretty clear I was finally onto something great,

… because this “contest training” was by far the most effective program I’d ever tried. It worked extremely well, I even placed in my very first contest… and WON my second contest the very next year, at just 21 years old.

Fat belly? Gone.- My Male Boobs, history…

Did that feel GREAT!

There are Two issues here…One is Fat Loss and the other is Muscle Loss.

This is why holding onto your muscle while you burn fat is so important, even if you have no interest in looking like a bodybuilder:

 That means that if you burn fat the right way, you can reveal the firm, toned-looking physique you already have, hidden beneath a layer of unwanted fat… so beware of dieting.

Now the older you are, the worse the effects, because the chances of losing muscle are higher. Many people don’t know this, but losing muscle is one of the fastest ways to accelerate the effects of aging.

Basically, diets cause muscle loss, so it’s fair to say that dieting ages you faster.

That’s because typical calorie-slashing diets don’t fool your body… and the body’s response is automatic and unavoidable:

Metabolism decreases, hormone imbalance, slower thyroid, increasing hunger pangs, less energy and slower brain response… sound familiar?

But wait, you see a few encouraging pounds come off… just when you think all the suffering might have been worth it… you hit the dreaded, inevitable “plateau” where it just “stops working” and you end up gaining it all back just like the majority of dieters who fail.

So now you know that preserving your body’s lean muscle and metabolism is the biggest success secret bodybuilders use to burn fat while those “diets” fail…

‘This is really about reprogramming your mind for success, so that instead of fighting against cravings or forcing yourself to go to the gym, your new healthy ways automatically go to “auto-pilot mode” and all the healthy eating and consistent training that once seemed so hard becomes a breeze .

Countless clients and readers have told me that until they mastered their minds, they could never stay focused, stay motivated or stick with their program. After they mastered it, they were unstoppable!

This is why cutting calories is NOT the best way to burn fat.

Eventually, those who gloss over this at first and fail to get results, realize the paradox that the biggest secret to physical change is mental change.

Now, if you watch bodybuilders, one thing you’ll notice about them is that they always seem to be eating.

You see, while “dieters” eat as little as they can stand trying to get thin…

“Burners” eat early and often, because they know it’s the key to restoring and ramping up your metabolism into a fat-burning machine.

However, “diets” do get one thing right: You DO need a “calorie deficit” in order to burn fat… in other words, you still need to use up more calories than you eat.

The difference is, with Burn The Fat, the “deficit” comes from exercise rather than food alone.

Because the Burn The Fat way is not about what type of cardio you choose, it’s about how you do the cardio of your choice.

You need the cardio, otherwise it would be a long, hard process and you could end up losing a lot of muscle with your fat.

That’s why there are perfectly balanced routines for every goal and level of fitness in the Burn The Fat Program, based on 25 years of experience training hundreds of clients in person and thousands more online.

No need to worry about getting “bulky” or “too big”, either – believe me, there is no way you will ever wind up looking like a competitive bodybuilder by chance. It just doesn’t happen – not even for men, and especially not for women…

There Are Two Routes You Can Take From Here:

ROUTE 1: Take the information I have given to you in this fat-burning tips report and try to “go it alone”. Who knows, you might see some success from this alone if you took really careful notes…

Or…

ROUTE 2: It’s what the vast majority of people who read this fat-burning report until the end choose… and it’s the quickest and smartest path to the body you desire and deserve…

Route 2 is one that’s been tested and proven again and again with clients at every level of fitness… whether they had a goal of losing a stubborn “last 10”, or 100 pounds or more.

The system taught in Burn The Fat is the system I recommend, and it’s the ONLY system I know of that doesn’t try to put everyone lumped together.

The credit for Burn The Fat’s continued success belongs with the over 300,000 clients, members, readers and customers in 152 countries who have succeeded with it… and proven over and over that Burn The Fat just plain works…

• No matter what age
• Whether you’re a man or a woman
• Whether you’re a competitive athlete or just want to look your best at the beach … OR MAYBE
• If you think you’ve tried everything!

No Matter If You’re In Your 20’s Or Your 50’s

I Built The Burn the Fat Program From Scratch With One Purpose – To Get Real Results For Real People With Real Lives…

When you order, you get instant access to ALL the Burn the Fat materials the moment you join. The course is broken down into 7 steps in 7 days, so you’re not overwhelmed and I can walk you through each lesson, one day at a time, one step at a time.

I’d Also Like To Give You – Free Of Charge – $247 In Bonuses, To Make Your Burn The Fat Journey Even Better!

But my goal from the very first day I made this New Burn The Fat system available to the public online was to make it available to as many people as possible… people I knew who could benefit from the rare information it contains, yet couldn’t get it from me in person.

If I priced it too high, I realized that would leave many people with body-wasting “diets,” potentially health-ruining “supplements,” and outright scams as their only refuge…

And that’s not what I want for you.

I’ve seen what this system can do for so many people … seen its effects in the emails and photographs sent in by people I’ve never even gotten to meet face-to-face… and I deeply believe you deserve better.

I want you to have the best, and I want you to experience it now, today…

Here’s why even though the bonuses alone are valued at $247, you get the New Burn the Fat 7 Day program, PLUS all the bonuses, for just one easy payment of $57!

To get started now, just click the link below for instant access to the program (And of course, 100% of your investment is risk-free starting today – I’ll explain in just a second).

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Your Investment In Burn The Fat Is 100% Guaranteed…

Try the system for up to 60 days

If you don’t see your first results in your first week, and then keep burning off fat each week after that, week after week, I’ll gladly refund every penny you paid. No questions asked, no hassles.                                                                                                                          John

Before you begin to analyse ‘which foods do what’, it’s essential to understand what can affect your body and why.

Genes can affect your body, if obesity is in your DNA and hormonal imbalance can lead to belly fat collecting. Another factor to take into account, is are you stressed for any reason, or are you not having a regular sleep pattern.

Then there are those types of food to avoid like sugary foods and drink and in particular, alcohol related drinks definitely increase your body fat content.

Unhealthy fats, called trans fats, will normally increase your body fat, then there’s low carbohydrate or protein intake is healthy, when in fact you need exactly the opposite, to achieve body fat loss.

Have you got the wrong bacteria in your gut, possibly from fried and processed food. You should take low-sugar yoghurt or probiotic drinks to change it to good bacteria and lose the fat.

These foods work :-

• Whole Grains, like brown rice, quinoa & millet, all very satisfying.
• Oatmeal, very good for your digestion, can reduce fat levels, but must have no flavour, to work well.
• Vegetables such as broccoli, kale, spinach and turnips, rich in good fibre and minerals.
• Pulses are low in fat and calories, full of protein and improves body functions.
• Mushrooms a good source of vitamin D to control obesity. A favourite is mushroom soup, not processed, that is very satisfying.
• Legumes & Beans are nourishing and filling, so they prevent you overeating and are also full of fibre, protein and minerals.
• Dairy products are most nutritious and filling and will keep you going for longer periods.
• Fruit, particularly raspberries, blackcurrants, bilberries, strawberries, blueberries and apricots.
• Almonds full of omega 3, and contain lots of protein and healthy fat to keep you feeling full.
• Soup, particularly mushroom, chicken and vegetable clear soup will fill you up and stop you want larger portions for main meals, which would increase your calorie intake and add to your belly fat.
• Eggs are a good source of protein. Two eggs for breakfast will be really beneficial to reducing that stomach fat content, make you feel full and stop snacking, help with weight loss and keep those hunger pangs away.
• Yoghurt, great for your digestion, replacing your bad bacteria with good bacteria, always good to have with so many foods. Greek yoghurt really has health benefits.
• Broccoli good for ridding your body of toxins, reducing your chance of getting cancer through obesity and great for burning that unwanted fat away.
• Chilli Peppers are good for burning the fat away, by increasing your metabolic rate and therefore good for weight loss too.
• Coconut oil reduces bad blood cholesterol, improves immunity and digestion and helps to keep you feeling full.

This is a fairly comprehensive list, but there are other types of food that can also be beneficial to losing weight and unwanted belly fat.

There’s also a lot to be said for willpower. There are a lot of foods that are just no good for you, so if you stick with them, expect to pile on the pounds.

Here’s to healthy eating!

Tips that work:

• Much of the losing weight syndrome is down to keeping your metabolism high rather than low. Particularly, don’t skip any meals and if your metabolism drops, you’ll want to overeat.
• Balance your food intake with equal amounts of protein and carbs and more vegetables and fruit.
• Always have a good, healthy breakfast. Eggs are a good standby as are fibre filled cereals with fresh fruit, milk and sugar-free yoghurt.
• Cut out white bread, cake, sugary biscuits and all sweets.
• Choose your meat carefully, especially beef, buy lean cuts.
• Get those portion sizes right. Don’t load your plate. You need to weigh yourself and find out your recommended calorie intake per day per weight.
• Healthy sleep is at least 8 hours per night and less than this will affect your hormonal balance and in turn your appetite.
• Vary your meals, change your daily selections to keep food interesting and your metabolism positive. Try and keep to 3 meals a day and keep them evenly spaced, with the evening meal no later than 7pm.
• You need to exercise to keep on top of your weight, but do not overeat after exercising, or all your hard work will go straight on your middle.
• Keep away from those ready meals and sugar-loaded fizzy drinks. Rather, treat yourself to a healthy meal out, which will be an event to look forward to and keep that fat away.

Exercise

You do need to physically exercise every day, though this doesn’t have to be an intense workout. Ideally you should do one day of a physical workout and one day of rest, to let your body adjust.

You do not need to go to your local gym either, but usually you can do a well-balanced workout in a 1 hour period. Ideally, working through areas of your body, start with the legs, then on to an arm and upper body, next to thighs, upper thighs and trunk, then abdominal exercise, which will tighten up your middle muscles and finally relaxation and stretching exercises.

We have put a link at the bottom of Maximum Workout, that are workout exercises that are done in 10 minute slots, all of which include your whole body and I can recommend this as being very beneficial and possible to do.

Also mentioned in this blog is a more intense gym workout, where it has been proved that to alternate the pace from rapid to slower will have quicker results.

We have found that a Mediterranean type of food diet really works and is very tasty and in our next blog, will include a selection of these type of recipes, with recommended portion size, preparation and cooking instructions.

Should you have any questions, please go to Contacts and we will reply within 24 hours.

                                             Exercise & Training

The accepted way to lose fat is by cardio(cardiovascular) exercising, but you need to exercise for a minimum of 240 minutes to lose a significant amount of weight, whether it be swimming, running, dancing, cycling or hiking the popular exercise to burn calories.

Short bursts or interval training done during two to three workouts each week, with high intensity for two minutes, then the same period at a more moderate pace. Not only will this improve your fitness levels, but it will increase your body’s fat burning capability.

As your body loses weight and you become fitter, repetitions of an exercise are doable, so with weights ad 5% to 10% additional weight and extra sets. To work your body change from dumbbells to machines and vice-versa, while trying different moves to achieve further results.

With weight loss, it’s not so much the food you eat, it’s the calories you burn rather than the intake of calories.

Even though you may be using more fat as energy, this doesn’t mean you are burning more calories. Although low intensity exercise is more comfortable to work with, it will not burn more fat off your body, unless you happen to be burning more calories off than you are eating.

This is why your exercise will benefit your fat burn off if it is high intensity or short bursts coupled with interval training. Twenty minutes at high intensity is usually enough for most people or interval training of hard exercise, such as running for up to 60 seconds then walking for 2 minutes, in segments will build up this beneficial exercise.

What is popular is moderate intensity training which makes a more consistant workout.

This modest movement can improve your fitness and give you better health and lower the risk of high blood pressure and the chance of heart disease and diabetes.

So, the more intense the excersise the more calories you should burn, but for those who don’t care to go for a run or down the Gym or even swimming, how about a workout in the garden, as gardening at a pace can work.

Regular exercise will help you with your weight and with this increased activity, you’ll burn more calories and in turn lose weight.

A total body workout at least twice a week  allowing one day in between to let your body re-adjust. To start with, this programme hits the right spot:

https://www.amazon.co.uk/10-Minute-Solution-Beginners-Whitmarsh/dp/B01GWC95QY.