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Guaranteed Fat Loss Success
By tom venuto CSCS, NSCA-CPT, Mon Dec 26th
FAT LOSS SUCCESS EVERYONE who wants to get leaner should read this article. Yes,I know it says "Fat loss for beginners," but sometimes evenveterans forget what they once knew or don't practice what theydo know. If you're a beginner, this will be an introduction. Ifyou're experienced, let this be a reminder. 1. Just get started - take Decisive action!
There are so many opinions about how to lose body fat that manypeople end up completely confused and they don't do ANYTHING! They've read about 27 ways to diet, 34 ways to do cardio, 101ways to lift weights and 79 supplements to take. But they stilldon't have a clue how to start. You stuff your brain with so much information it feels like it'sgoing to explode, but then you never do anything about it.You're like a deer stuck in headlights. Sound familiar? I call this the "paralysis by analysis" syndrome. The mostimportant thing you can do is take action. Just begin thejourney and figure it out as you go. Better still; get a coachor trainer right from the start. Actually, losing fat is not that complicated. You don't need aPhD in exercise physiology to figure out that any exercise isbetter than no exercise. You don't have to be a genius innutritional biochemistry to figure out that an apple is betterthan a Donut. Getting lean is simple: Exercise. Eat healthier foods. Eatsmaller portions. Isn't this stuff just common sense? Didn'tyour mother tell you this? So what's stopping you? What makes you freeze up? If you're likemost people, FEAR is stopping you. You're so afraid of doingsomething wrong, you choose to do nothing rather than make amistake or "look foolish." What you must understand is that people who accomplish much andpeople who accomplish little BOTH have fears. The differencebetween the two is that the failure feels the fear and lets itimmobilize them. The success feels the fear and does it anyway. Begin the process. You can always fine-tune your program as yougo. Naturally, it's better to aim and then fire, but it's betterto fire and then adjust your aim later than not to fire at all.You can't win a battle by hiding in the trenches. 2. If in doubt, walking is a great way to start a cardio programOk, so you've decided to forge ahead in spite of your fear andstart working out. Congratulations. Now what? How do you choosebetween Stairmaster, Tae Bo, Lifecycle, Yoga, Kickboxing,Elliptical machine, jogging, swimming, etc.? Any exercise is better than no exercise so stop over-analyzingdammit! just pick something and start. Just do it!!! If you can't make up your mind, then here's the simplest,easiest, most guaranteed way for any beginner to successfullystart a fat loss program: Walk! Here's why: It requires no equipment It requires no knowledge ofexercise technique It can be done by almost everyone, regardlessof experience It can be adjusted to any fitness level It can bedone almost anywhere It's safe For all these reasons, walking is the perfect way to begin.However, the better your condition becomes, the more you'll needto advance to higher levels of exercise intensity to reachhigher levels of fitness. I'm not saying you should abandon walking, but
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Q&A: How to reduce high blood pressure and restore healthy cholesterol levels with natural health
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First of all, congratulations to you for taking some...
if you decide tokeep walking, a casual stroll will no longer do. For anexperienced exerciser, I would consider walking a method oflocomotion more than a serious workout. There's a big difference between walking for health vs walkingfor fat loss. Even a 10 or 15-minute casual walk has healthbenefits. But if you want to turn walking into an effective,fat-melting workout, you'll need to push yourself for 30 minutesor more several days per week. Walking briskly uphill (or on aninclined treadmill) is an excellent fat-burning workout foranyone. 3. Don't get caught up in minutia - focus on fundamentals Read any book about success and it will tell you "pay attentionto detail." Sounds like good advice - unless you haven'tmastered the fundamentals yet. In that case, it's the worstadvice you could follow. Every day people send me questions like these: "Should I use afast acting protein powder like whey or would casein be better?What if I mix both and also add a little bit of Soy? If I useall of them, what ratio of the three would be ideal and whenshould I take them?" "I want to do the ephedrine-caffeine stack and it says to take20 mg of ephedrine with 200 milligrams of caffeine. Theephedrine comes in 25 milligram tablets, so should I chip alittle bit off the tablet to get the right ratio?" Do you see the problem here? These are legitimate questions, butthey're completely moot if you're eating doughnuts and sittingon the couch all day long. Fix your diet and get your buttmoving first, then worry about the little things. Emerson said, "The height of the pinnacle is determined by thebreadth of the base." The heights you reach will depend entirelyon how broad a foundation you build. Great coaches such as VinceLombardi and John Wooden credited most of their success todrilling their players on fundamentals. Forget about supplement dosages Here's my advice to you: Forgetabout macronutrient cycling Forget about "supplement stacking"Forget about tempo manipulation Forget about glycemic indexesForget about the latest Bulgarian or Russian periodizationprogram Forget about ALL the minutia until you have thefundamentals down cold! Master the fundamentals first! The fundamentals of fat lossinclude: (1) Do your cardio, (2) Lift weights, (3) Burn morecalories than you consume (4) Eat small, frequent meals andnever skip meals, (5) Keep your fat intake low, but includeadequate amounts of essential fats, (6) Eat natural foods; avoidprocessed & refined foods, (7) eat more natural complex carbs,fruits & vegetables, (8) eat lean proteins with each meal, (9)Think positive: visualize yourself as you would like to be. Ifyou're not doing all these things, and you're looking for theperfect supplement stack or the optimum periodization plan,you're barking up the wrong tree. I don't want you to think that details don't matter - they do.The "Law of Accumulation" states that every success is a matterof hundreds or even thousands of tiny efforts that often gounnoticed or unappreciated. Everything counts. Everything eitherhelps or hurts. Nothing is neutral. The problem is when you get bogged down in minutia before you'veeven learned the basics. Minor details produce minor results.Major fundamentals produce major results. Don't major in minor things. Lay your foundation first, thenmove on to the finer points. And remember, as Jim Rohn says,always be suspicious of someone who says they've found a "newfundamental." 4. Know your calories The most important dietary factor in fat loss is not how manygrams of carbohydrate, protein or fat you eat, the mostimportant factor for fat loss is calories. Eat more than youburn each day and you will store fat. Eat less than you burneach day and you will lose fat. It's just that simple. Where the calories come from is important too, but unless youunderstand the calorie concept, nothing else matters. I'm appalled at how many people claim to sincerely want to losebody fat who admit they haven't a clue how many calories theyeat. Get serious! If you don't have the faintest idea how muchyou're eating, how can you expect to make any progress? Did it ever occur to you that your ONLY problem might beovereating! Do you realize that too much of anything gets storedas fat? That's right - even if you're eating nothing but"natural and healthy" foods, if you eat too many of them, you'restill going to get fat. Portion control, my friend, portion control! On the other hand,if you're under-eating you may be slowing down your metabolism.There's a fine line. To learn all the details about your daily calorie needs, fatloss fundamentals, fat burning cardio methods and all themotivational tools you need to help you get past paralysis byanalysis and take decisive action, send your name and addressto: naqsh244@ntlworld.com now If you want to learn even more of the most powerful beginnertips that are simple and easy to apply in your life, yet willput you on the road to a leaner, more muscular today. Then actnow and mail your name and address to: naqsh244@ntlworld.com ,and learn intermediate and advanced-level fat burning tricks andtactics. About the author:FOR FURTHER INFORMATION MAIL YOUR NAME AND ADDRESS TONAQSH244@NTLWORLD.COM
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