Fat Loss 4 Idiots Book

There is a theory that you can time your cardio workouts to burn more fat. Typically the theory goes that if you do your cardio first thing in the morning on an empty stomach you will be burning more fat. The idea is that after a meal you will most likely be burning some of the sugars from that meal instead of stored fat. From a scientific stand point this doesnt make any sense. Lets review exactly how we store and lose fat.

We store fat when we consume more calories than we burn. Simple, end of story, no arguing this point.

We lose fat when we burn more calories than we consume. Also simple, also end of story, also no arguing this point.

The timing of your workout is completely irrelevant for either of these things to happen. We are only talking about calories in vs calories out. It doesnt matter when those calories go in, or when they go out, it just matter how many go in vs how many go out.

Picture the following example.

Lets say your body needs 2000 calories per day for regular functioning (in other words your basal metabolic rate).

Now lets say you eat 1900 calories today, and do a workout that burns 200 calories. It wont matter if you ate 1 meal, or two meals, or three meals, and did two workouts that burned 100 calories each, or one workout that burned 200 calories. It still adds up to a 300 calorie deficit for the day.

If your metabolism is going to burn 2000 calories today regardless of how much you eat, then eating 1900 calories will force your body to find another 100 calories from stored energy, and likely most from fat.

Burn 200 more calories at a workout, and now you have created a 300 calorie deficit for the day. If you can do this for about 12 days you will have most likely burned off a pound of body fat.

The time of day you do your workout or decide to eat will have no effect on this overall fat loss over time. There is no magic to doing cardio on an empty stomach in the morning or any other time of day for that matter. Your body doesnt store or lose body fat so fast that it will make any real difference when you workout or eat over the course of one day. Consistency over the course of weeks and months will be the key to fat loss. Not the timing of any one single workout.

John Barban is a certified Strength and Conditioning Specialist and a varsity strength and conditioning coach. His trademarked http://www.6minuteCircuits.com Circuit Training Workouts have helped thousands of women with weight loss and fat burning in less than 45 minutes three times per week. http://www.grrlathlete.com John's female sports training articles will help you burn fat without long, slow cardio sessions or fancy equipment. You can ask John a question on the http://www.grrlathlete.freeforums.org a womens workout forum to help you lose fat and get in shape with circuit training and nutrition.

Once a week, indulge in a high-calorie-tasting, but low-calorie, treat. This should help keep you from feeling deprived and binging on higher-calorie foods.

Treat high-calorie foods as jewels in the crown. Make a spoonful of ice cream the jewel and a bowl of fruit the crown. Cut down on the chips by pairing each bite with lots of chunky, filling fresh salsa

After breakfast, make water your primary drink. At breakfast, go ahead and drink orange juice. But throughout the rest of the day, focus on water instead of juice or soda.

Carry a palm-size notebook everywhere you go for one week. Write down every single morsel that enters your lips -- even water. Studies have found that people who maintain food diaries wind up eating about 15 percent less food than those who don't.

Eat five or six small meals or snacks a day instead of three large meals. A 1999 South African study found that when men ate parts of their morning meal at intervals over five hours, they consumed almost 30 percent fewer calories at lunch than when they ate a single breakfast. Other studies show that even if you eat the same number of calories distributed this way, your body releases less insulin, which keeps blood sugar steady and helps control hunger.

Downsize your dinner plates. Studies find that the less food put in front of you, the less food you'll eat. Conversely, the more food in front of you, the more you'll eat.

If you follow these simple weight loss tips you should start to lose weight.

For more tips on how to lose weight check out http://www.squidoo.com/helpwithweightloss

If I tell you that very low calories diets cannot work long term, would you believe that "trash"? But if the truth be told, low calories diets are actually quick fixes that eventually lead to weight regain. The first secret to permanent fat loss is to "burn the fat" and "starve the fat". Some exercise physiologists today, call this concept "energy flux." A very subtle way of saying, "Eat more, burn more," (instead of "eat less, exercise less"), and this is what the Burn the Fat philosophy is all about.

The laws of energy balance and thermodynamics state that you have to consume fewer calories than you burn. But this is not any thing near starvation diet. Starvation diet may work in the beginning, because there's a HUGE calorie deficit at first, but then, the body response puts an end to weight reduction. The body has an inbuilt defensive mechanism.

When the body is malnourished, as is the case with weight loses through starvation program or dieting, the metabolic rate slows down in order to protect the body. This is called "the starvation response." This puts paid to any further weight lose but where success is recorded, belong long, you notice weight regain because some persons quit dieting.

Starvation or dieting programs for weight lose has the following consequences:

The body releases fewer fat-releasing and fat-burning enzymes such as hormone sensitive lipase and lipoprotein lipase.

The fat cells release less of the hormone leptin, which is the signal that tells your brain you are well fed and not starving (it's the "anti-starvation" hormone) Fat burning hormones crash, including your levels of T3 which is the active form of thyroid hormone, the important "metabolism-regulating hormone". Lose of muscle. Muscle is metabolically-active tissue. This means that the muscle takes a lot of energy for keep. "Starving," means you're in an "energy crisis", so muscle becomes nonessential, making your body cannibalize your own lean tissue.

Appetite hormones rage out of control: when you starve, a part of your brain called the hypothalamus switches into high gear and flips the appetite switch, sometimes to the point where you become ravenous and cannot fight these physiological cravings with willpower.

Fact:

It's hormonally, metabolically and physiologically impossible to achieve permanent fat loss by starving yourself. And, it is pretty unhealthy thus. In the long run, very low calorie diets can actually make you fatter. This is so because they eventually lead to binge eating and weight re-gain. And then, you end up with less muscle and a slower metabolism than when you started. But this is the gladdening truth. You DON'T have to starve yourself to get a perfect bikini shape body. In fact, you can eat more and burn more fat.

To learn more, visit http://healthyweight-lose.blogspot.com - you can also visit http://mysecretrecipecookbook.blogspot.com for amazing "fat fighting recipes"

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