With obesity levels on the rise, it’s little wonder that many of us are looking for ways to increase our fat loss ability. If the multitude of weight loss products on the market is any indication, then most people are looking for fast, easy, quick fix solutions to the problem. Fat loss is not an easy journey but when armed with some smart tips, everyone can improve their ability to achieve fat loss.

Benefits Of Fat Loss

There are a number of benefits to achieving fat loss. In addition to reducing your risk of lifestyle diseases such as diabetes, heart disease, cancer and stroke, reducing your body fat levels will also improve your confidence, body image and self esteem.  By achieving your fat loss goals you will also find your clothes fit better and can create a toned and defined body.

Fat Loss Tips

If you are struggling with a little extra weight, there are some simple tips you can incorporate into your day to increase your fat burning ability and achieve your fat loss goals.

1. Eat small regular meals – this will help boost your metabolism and stop you from feeling hungry;

2. Drink plenty of water – staying hydrated helps your body burn fat;

3. Watch your intake of saturated fat – try to limit the amount of saturated fat you eat but always include unsaturated fats. Unsaturated fats (such as olive oil, nuts and avocados) contain essential vitamins and minerals that your body needs;

4. Make sure you eat enough protein and carbohydrates each day – when losing weight and body fat it is important to make sure your body gets the vitamins and minerals, and fuel it needs;

5. Add some exercise to your day – even 15 minutes of exercise will help boost your metabolism and burn more fat;

6. Know your calorie needs – find out how many calories you need each day and work out a base eating plan to give yourself a good idea of what you can eat each day. This way you can make sure you are eating the right amount and not adding extra calories that will equal extra fat in the long run.

Putting Together A Fat Loss Plan

Putting together a fat loss plan needn’t be difficult, especially if you follow the tips above. When putting together your fat loss plan, create an eating plan that includes regular meals, a balance of low GI carbohydrates, lean protein and unsaturated fats. Stay hydrated with 6-8 large glasses of water a day and aim for at least 30 minutes of exercise a day. Try to include a mix of cardio and weight training to really boost your metabolism and help burn fat.

If losing weight and burning fat is one of your fitness goals, then the above tips are  a great place to start your fat loss journey.

Many of us are sort on time and sometime we need a total body transformation – Fast!  Whether it’s to fit into your wedding dress or you just need to kick start your routine, it is possible to start to transform your body in just four weeks.

What Is A Four Week Total Body Workout?

As the name suggests a four week total body workout is designed to change your body in just four weeks. A good total body workout will burn fat and build muscle, all while helping to create a more toned and defined look. In addition, a four week total body workout will every part of your body including cardio.

How Do I Do A Total Body Workout?

Total body workouts are performed the same way as any other workout – it’s just targeted to ensure you receive great results in a short period of time. To make the most of your total body workout, complete a weights session three times a week (30-45 minute session) with at least one day rest in-between. Complete a cardio workout three days a week (30-45 minute sessions), on the alternate days to your weights sessions. On your final day, enjoy some rest or a gentle stretching session.

Four Week Total Body Workout

The following exercises form a total body workout that will transform your body in just four weeks. Complete each exercise for 2-3 sets or 10-15 unless otherwise stated.

Resistance:

Warm up – Jog on the spot for 2 minutes followed by 10 squat thrusts.

Work out -

Squats with barbell or dumbbells

Push ups

Body weight lunge

Barbell rows

Calf raises

Alternating bicep curls, superset with over head tricep extensions

Plank (hold for 60 seconds)

Gym ball superman

Side crunch

Cardio:

On a treadmill, bike or rower, alternate between two minutes of medium intensity (aim for 70% of your maximum heart rate) and one minute of high intensity (aim for 85-90% of your maximum heart rate) cardio for at least 30 minutes. The intervals will increase your metabolism, and your fat burning ability for long after your session is finished.

This four week workout is a great way to get in shape quickly. Combine it with a healthy and sensible eating plan and you will notice the difference just four weeks can make to your total body.

Fat burning exercise is not limited to running, swimming, cycling or cardio exercise. In fact, it’s possible to create a fat burning program that uses nothing more than your body weight as equipment.

Body Weight And Fat Burning

To burn fat effectively with just your body weight, all you need is the right mix of exercises. By choosing exercises that target multiple muscle groups and combining them with high intensity cardio, you can maximize your fat burning potential.

How Do Fat Burning Body Weight Exercises Work?

As we know the more muscle you have the more fat you burn. By combining body weight resistance exercises with body weight cardio exercises, you can increase you muscle mass, your metabolism and your fat burning abilities. Compound exercises that work several muscle groups at once are fantastic for building muscle and strength and you really can’t go past plyometrics to add some high intensity cardio to your program.

Fat Burning Body Weight Workout

The following fat burning workout can be done either as a fat burning circuit, alternating between a resistance exercise and a cardio exercise or you can perform the exercises as a fat burning program – after a brief 3-5 minute warm up, complete the resistance exercises before moving onto 10-15 minutes of cardio.

Resistance exercises

Body weight squats: these work your core, quads and glutes.

T- push ups: this will increase your heart rate thanks to the challenge it provides.

Seated Y-T-I raises: who says you need weights to define and strengthen your back!

Inverted shoulder press: working your shoulders like never before, this one will raise your heart rate too.

Plank: a strong core helps to increase your metabolism, leading to more fat burning.

Superman: the extra intensity and challenge to your balance and coordination is great for fat burning.

Squat thrusts: nothing like some good old-fashioned plyometrics to increase your heart rate and burn fat.

Jumping jacks: an old favorite of years gone by, this is a great high intensity exercise. No matter how fit you think you are, jumping jacks will always challenge you.

Lateral duck unders: a fantastic way to incorporate your lower body, increase your metabolism, burn fat and increase mobility in your hips. Imagine you are ducking under a bar as you squat down to duck from side to side.

A program like this requires no equipment but will leave you feeling like you have worked every part of your body. This type of workout is perfect for travelers - you’ll never need to search for a gym again. Give the fat burning body weight  program a go and see the difference it makes for yourself.

Cardio work outs are a great way to burn body fat but it’s important to make sure you are working at the right intensity to burn the maximum amount of fat you can.

Types Of Cardio

There are two types of cardio that people will generally do – aerobic and anaerobic. Aerobic trains your cardiovascular system and is the type of cardio most people are aware of and anaerobic which works your lactic acid system and is the typical form of training for sprinters.

Intensity Of Your Cardio Training

The intensity of your cardio training has a big impact on the way your body will burn fat. Many people will tell you that the best way to burn body fat is to train at a low intensity so your body burns fat during the workout. This is a great choice if you are new to exercise, are overweight or are recovering from illness or injury. But the best way to really enhance your fat burning ability is by training at a high intensity.

Benefits Of High Intensity Cardio

High intensity cardio training, where you are working at 80% or more of your maximum effort is a fantastic way to improve your fitness and burn addition body fat. When you train at a higher intensity, your metabolism is raised to a higher point for longer, allowing you to burn more calories and therefore more fat. Here’s an example.

Let’s say you go for a walk for 60 minutes. During your walk, your heart rate and metabolism will rise and you will burn approximately 420 calories. Once you have finished your walk, your heart rate and metabolism will return to normal within minutes and you will have stopped burning fat and calories. Compare this to a 30 minute run. During your run your heart rate and metabolism will once again rise but when you stop, while your heart rate will quickly return to normal, your metabolism can stay elevated for as long as 24-36 hours. Let’s assume your metabolism stays elevated for just one hour. Your 30 minute run will only burn 300 calories but the extra hour that your metabolism is raised for will burn another 600 calories, giving you a total of 900 calories!

As you can see, the type of intensity you choose for your cardio can have a big impact on your ability to burn fat and calories. If you are able (providing you have built up a solid fitness base first, are not overweight or recovering for injury), try increasing the intensity of your cardio workouts for a few weeks and see the difference it makes to your fitness and body fat levels.

As I alluded to in an earlier post, you are either motivated to stay the same or to make changes in your life.  Most people though (and I know this is true for me) are motivated in many different directions at once in many different areas.  The level of motivation is the thing.  I was actually motivated to change for a long time, but my motivations to stay the same were greater and so I did nothing.  For change to begin we have to reach a tipping point at which the motivation to change is greater than the motivation to stay the same.  I mentioned some of my motivators in a previous post.

MAN, AM I MOTIVATED!

But is motivation enough?  Not really.  Motivation to change is just that: an overwhelming desire to make a change.  But “what” change and how will you know when you have made it?  My hobby is birding (that’s bird watching, not hunting).  I travel a couple times a year to various “birdy” spots around the country to seek new birds to add to my list.  Let’s say one day I wake up and feel motivated to take a trip to go birding… now what?  I want to do it, I have the drive and resources to do it, but I don’t have a plan to do it.  There will be many aspects to putting together a doable plan, but the first thing I need is a goal.

Be a Goalie

My goals were clear to me.  I wanted to lower my cholesterol and triglyceride numbers in order to get off medications.  I also wanted to get my diabetes A1C test into the normal range.  I had made previous progress on this and was actually off medications for it, but my level was still 6.2 and I thought I could do better.  Finally, I wanted to lose enough weight to get back to a healthy BMI.  According to the charts I would need to weigh in the 175-180 range for this to occur.  Now I know BMI is not a very good indicator of where one should really be, but it gave me something to shoot for.  Remember I started out at 307.

The Only Thing Better Than Setting a Goal, Is Reaching a Goal

So it has been almost exactly four months since I started on this journey, where am I at now?  I am currently down to 238lbs. as of today’s weigh in.  Yes folks that’s 69lbs, and yes I am very pleased.  Nothing does the soul better than to have someone at work say “your looking great.”  For the first time in 16 years I was able to get my wedding ring off my finger (Okay, it’s not something I want to KEEP off, I just like being able to GET it off).  I only have about 50lbs left to go, over half way there!  That’s pretty good, but even better than this is that I have dropped my blood test numbers significantly.  In fact they are too low and my doctor has taken me off all cholesterol and triglyceride lowering medication, oh and I don’t have to take high blood pressure medication anymore.  My A1C is 5.5, firmly ensconced in the normal range.  Since I have met several of my goals I am setting new ones which I will discuss at another time.

Hey, I Want a Goal!

One of the great aspects of Yuri’s programs, especially Fitter U Fitness is that they help you set reasonable reachable goals and provide a format with which you can go after them.  I’ll post at some point about the importance of others in the process of setting and reaching goals, but for now just know that Yuri’s style and approach is a very big help in both the motivation and goal setting departments. 

What are your thoughts on setting goals?

John

If you’re like many people who want to get lean quickly, there’s no question that you’ve been looking through some of the various fat burning workouts that can be performed to help you achieve this goal.

One particular type of workout that you should definitely be considering as you go about this goal is fat loss circuit training.  Doing a circuit training workout is a great way to change things up from your usual workout program and see even better results than you’ve seen in the past.   Since the body naturally will adapt to whatever workout you’re throwing at it, by mixing it up every so often and doing something new you’re going to take a big step forward in reaching the goals you have set for yourself.

Let’s take a look at all the benefits of a fat loss circuit training program.

Increased Metabolic Rate

The first reason why doing a fat loss circuit is a smart move is because it’s going to really boost up your metabolic rate.  Even after you are finished with the workout itself you’ll continue to see a great calorie burn in the hours afterwards.

For you this will mean overall better long-term results.  The more calories you burn over the course of the day, the faster fat loss progresses onwards.

Low Time Commitment

Second, the next big benefit that a fat loss circuit will provide you with is a very low level of time commitment. If you want a workout that you can do just a few times a week for 20-30 minutes and see good results from it, circuit training is for you.

In today’s busy world this is often a big concern for most people which is what proves to make this form of training so popular.  Due to the fact you’re performing the exercises back to back, this will dramatically cut out on the amount of rest time that’s necessary and therefore get you in and out of the gym very quickly.

Reduced Need For Cardio Training

Finally, the last big reason as to why you should definitely consider doing a fat loss circuit training program is because it’s going to reduce the need to add cardio training to your routine.  If you’re doing the circuit you’re going to be keeping your heart rate elevated throughout the entire time therefore you won’t have to go adding all those cardio sessions in addition to your strength work.

You’ll literally see both benefits with just that single workout.

So really do keep these points in mind.  Fat loss circuit training is becoming one of the hottest trends in the world of fitness and it’d be a big mistake to completely overlook this and the idea of incorporating at least one or two sessions into your overall workout plan.

If you’re moving along with your fat burning workouts, there’s no question that you should start taking the time to get some body composition measurements taken.  Far too many people are putting all their emphasis on what the scale weight is and this can really cause a number of errors.

Essentially, the scale won’t really tell you whether you have been effective at the ability to burn fat or not since it’s just giving you that raw weight.  Instead, you want something that will indicate whether the weight change was because of body fat loss or lean muscle mass gained (or in some cases, lean muscle mass loss – which is what you don’t want).

This is what will give you a much more clear picture and allow you to get a closer look at whether you need to make some quick changes so you can burn fat faster.

Let’s take a look at the top three ways to measure body composition.

DEXA

The first method to measure body composition is with a DEXA machine.  These tend to be the most accurate methods however they are only available at universities or hospitals, so for most people may be a bit out of reach.  These machines will scan your body however and determine which percentage of body mass is made up from body fat tissue so will give you a reliable answer as to what your progress has been like.

Skin Calipers

The second type of body composition method is skin calipers. This tends to be the more affordable and common method for most people since it’s typically done right in the gym you frequent.

The trainer who is doing the body fat test will use the calipers to pinch a section of skin in 5 or 7 different places and measure, in millimeters, how thick the body fat tissue is.  This is then plugged into an equation and you’ll learn what your estimated overall body fat percentage is.

While this isn’t quite as accurate as the DEXA reading is, it can give a good indication of whether you’re increasing or decreasing in your measurement, which is really all you need to know anyway.  If that thickness is decreasing over time, you’re right on track for results.

Underwater Weighing

Finally you have the last option which is underwater weighing.  This method is also usually only performed in universities and is quite accurate as well. To complete it you’ll be fully submerged in a tank of water and then the amount of water displacement from that tank would be measured.

Since fat will displace water while lean tissue will not, this then can determine how much of your body weight is made up from fatty tissues.

Any way you want to look at it, getting a body composition test done is a highly recommended thing to do if you’re currently on a fat loss program.  It gives you a much more complete picture about your progress and can put your mind at ease that all those hard workouts you’re doing are in fact paying off.

If you’re someone who is looking for fast and effective weight loss, it’s a good idea to take a careful measurement of your body stats.  As you put more time and energy into your fat burning program you want to be sure that this time and energy is going to pay off in the long run.

In order to do so though you need to have the right tracking method.  One of the most common used by those who are looking to burn fat is to assess their BMI.  They figure that this gives them good indication if they are moving in the right direction with their overall fat loss goals.

Unfortunately though, BMI is not the measurement that you should be using. Let’s take a quick look at why BMI is not ideal for tracking your progress towards your fat burning workouts and what a better method would be.

Doesn’t Take Into Account Muscle Tissue

The biggest reason why BMI is a useless measure to use as you work towards your goals is because it’s not going to take into account how much lean muscle mass you have.  Those who are working out intensely very likely will have more muscle mass on their frame than those who weren’t, and this could result in them being of a higher body weight.

This then would put you upwards on the scale of BMI, indicating a potential weight problem when it’s clearly obvious that you don’t in fact have one.

Since BMI does little to separate whether it’s fat mass or muscle mass on your frame, you really cannot base your success around this number.

Difficult To Assess Health Risks

Second, another big reason why BMI is not ideal is because it does nothing to identify whether you’re potentially at risk for health problems.

Even if you are of a higher BMI because of the fact you’re holding more body fat, it doesn’t identify where this fat is located on the body.  Since fat around the abdominal region will be much more detrimental to your health than fat that’s located on the arms or legs, this is something that you should definitely be accounting for.

The Superior Option

So what’s the better choice here?  Which method should you use to track whether or not you’re making progress?  Get a body fat percentage test done. This will always be way superior since then you’ll clearly know whether you’re carrying more fat mass than you should be.

Otherwise, all you have is a raw bodyweight which just does not tell the whole and complete picture.

So keep this in mind as you work towards your goals.  If you can get periodic body fat tests done as you progress throughout your program, you’re going to be much better off in the long run.

Taking the time to figure out the best fat burning workouts that will help you reach your end goals is always a wise decision to help you not only see progress that much faster but also ensure that you’re doing everything possible to see success.

Many people jump at the first weight loss workout program they see, not really taking the time to properly evaluate it to check whether or not it will provide the best fat burning workouts they’ll require to get results.

By educating yourself on what should be involved in any weight loss workout program you can quickly weed through any program you may come across and be sure that it’s going to have you destined for a lean new body.

Let’s take a look at what you should look for with a proper weight loss workout program.

Heavy Resistance Training

The first thing that you should consider with your workout program is getting on a heavy resistance training program plan.  Some people think that the best way to burn fat is to perform high rep training with light weights, but this isn’t the case.

Heavier weight training will do more to elevate the metabolic rate so you can see the results you’re after.  As an added benefit, you’re going to find that you get much stronger doing these workouts than others, so that’s another very important factor that must be taken into account.

Interval Cardio Workouts

Second, in addition to your heavy weight lifting workouts, you’re also going to want to be including some cardio workouts as well.  These should be done in intervals where you work very hard for a certain period of time and then back off and rest after that.

By doing it in this manner you’ll promote better lean muscle retention and also avoid overuse injuries that can occur with hours and hours of moderate paced cardio.

Interval workouts are fast, effective, and for most people, really quite fun.

Rest and Recovery Workouts

Finally, you’ll also want to find a good weight loss workout program that contains plenty of rest and recovery.  This will be vital to ensure that you’re feeling your best for each workout you do and to help ease any post-workout muscle soreness that may be present.

You should have at least one full day off rest each week and then preferably also have a few recovery workout scheduled as well.  These should be active rest activities so a light walk, moderate swim, or a bike ride around the city.

So be sure that you’re keeping these components in mind as you look for your weight loss workout program.  If you get all three in place, the results you’ll get will be nothing short of fantastic.

Do you have a favorite weight loss workout program that you’d like to share?

If you’re like almost everyone else out there, one of the things that tends to inspire you the most is seeing pictures of ultra fit celebrities on the big screen, in magazines, or across billboards.  There’s no question that many of these celebrities work hard.  They don’t just pick up any fat burning workout program – they have one that’s been specifically formatted to their very own body.

That along with personal chefs who create meals for them that will take their ability to burn fat up a notch, it’s no question that they are able to see the best results possible in the shortest period of time.

Fortunately, when you pair up with an online personal trainer, you can have many of the same resources at your finger tips as well.

Let’s take a quick look at the most fit celebrities that can definitely serve to inspire you.

Jennifer Lopez

Known for her curvy body, Jennifer Lopez is a look that many women strive for.  Gone are the days when stick thin was in and now women everywhere are realizing that curvy can be sexy.

Jennifer Lopez understands that building strength is a must and a regular workout routine is what has allowed her to achieve the curves that she shows off every time she steps into a role.

Will Smith

On the male side of things, one actor who has really undergone some serious body transformations for various roles is Will Smith.  Whether he needs to bulk up or get lean, he understands how to make his body look the part.

A strict diet and intense workout sessions allow him to see the results he’s after and really pack on the pounds of lean muscle weight.

Matthew McConaughey

Another male actor that many guys strive to be like is Matthew McConaughey.  Known for his ‘beach body’ look, this actor is a big believer in bodyweight exercises in his workout program.  He also keeps himself in fantastic cardiovascular shape, going for runs on a daily basis, so you’ll want to include those in your program if this is the look you’re after.

Jennifer Anniston

The classic friends star, Jennifer Anniston is always in really great shape.  She has a body that’s fit and toned without being overly bulky – just the look many women are striving for.

Jennifer Anniston combines a good zone diet with a resistance and cardio workout routine to deliver her top notch body shaping results that she can be proud of.

Jessica Biel

Finally, the last celebrity that has a rockin’ hot body is Jessica Biel.  Known for her role in Blade Trinity, this start isn’t afraid of a little muscle.  She really upped her lean body mass to prepare for that role and inspired women everywhere to take their weight training up a notch.

So next time you need a little motivational push, look no further than to your favorite celebrity.  Do you have a celeb favorite that you’d like to share?