Top 5 Fat Busters!

Remember, you are NEVER to old for exercise and to lose those extra pounds of fat. Fat loss is within ALL our grasp.

Now with the holiday season approaching it is important that we do not let that get in the way of our fat loss goals. Plan ahead and try and work around any functions or special events that you will be going to. It is NOT that hard. All it takes is a little planning.

"HE WHO FAILS TO PLAN IS PLANNING TO FAIL"

Usually we say that it is hard or not possible because we are looking for an excuse! Do not be one of the thousands that will fail this holiday season. Make a PROMISE to yourself that you will succeed.

But if you plan ahead, doing the necessary health shop, and have your fat loss exercise schedule worked you will be able to achieve it. Prepare yourself both mentally and physically then you can lose fat over the festive period even with all the parties.

Ok, here goes...

Fat Buster #1 – Eat More Fruits & Vegetables

I know that you have heard this one before but it is true. Individuals on a low-fat diet that ate more fruits and vegetables lost more fat than another group on only the low-fat diet.

This was because the low fat fruit and vegetable group reported being less hungry, thanks to being able to eat more food than simply the low fat group.

Check it out here:
Amer. J. Clin. Nutr. 85: 1465-1477, 2007.

So go ahead and enjoy all mother natures lovely fruits and veggies.

Fat Buster #2 - Drop the boring slow cardio and use Interval Training

Researchers  in Australia have found interval training to be the solution to stomach fat.

According to Professor Steve Boutcher, an Australian expert on interval training, “high intensity intermittent exercise may result in greater fat loss in the abdomen”.

That means that unlike doing hundreds of crunches, interval training can work to burn belly fat over everything else.

Fat Buster #3 -  One type of cardiovascular training that does work - High Intensity Cardio (HIC)

In another study, researchers compared high-intensity cardio against low-intensity cardio. Both groups burned the same amount of calories in their workouts (400), but the high-intensity group exercised for a shorter period!

The subjects in the Low-Intensity Cardio (LIC) group did not lose fat. On the other hand, the HIC (high-intensity cardio) group lost a significant amount of abdominal fat. Once again, research has show that exercising harder results in more belly fat loss in less time. And in fact, slow cardio does NOTHING for fat loss.

Check it out:
Med Sci Sports Exerc. 2008 Oct 8. Effect of Exercise Training Intensity on Abdominal Visceral Fat and Body Composition.

Fat Buster #4 -  Burn more calories by using Supersets in your workouts

The latest research shows that superset training – where you do two or more exercises straight after each other boosts your metabolism more than normal straight set workouts.

Fat Buster #5 -  Use lower reps when working with weights in your workouts for enhanced calorie burning

 In the study, researchers had women do two workouts. One workout was done with light weights and high reps, and the other workout was done with heavier weights and 8 reps per set.

The study found that the high intensity group burned more calories AFTER exercise and therefore the scientists recommend high intensity resistance training rather than low-intensity high rep lifting.

Check it out:
A Comparison  Of Two Different Resistance Training Intensities On Exercise Energy Expenditure And Excess Post-Exercise Oxygen Consumption. Thornton, K, Potteiger, JA. Medicine and Science in Sports and Exercise, Volume 33(5) Supplement 1, 2001, p S73.

So there you go. To get through this festive season do not leave anything to chance. Plan and prepare both your meal plans and workout schedule. make any alternative plans if it is needed. But most of all enjoy the time with family and friends and have fun on your fat loss journey.

Yours in health,

Bradley