| In a high tech world, there's a ton of ways to | | | | readily burned and has a direct effect on the |
| determine whether you're losing body fat on your | | | | metabolic rate. It increases your ability to burn |
| diet and exercise regimen. The favorite traditional | | | | calories. However, many bodybuilders and fitness |
| methods of measuring body fat include | | | | guys and gals over do these helpful products |
| underwater weighing and skin calipers. The newest | | | | without eating less! Bottom line, you have to eat |
| rage is a specialized bathroom scale that sends | | | | less to get the number on that bathroom scale to |
| infrared beams through your body to determine | | | | come down. These products also help you get |
| how much of your body weight is actually fat and | | | | there by suppressing your appetite, but you have |
| how much is lean body mass; muscle and bones. | | | | to do your part by cutting back on your food |
| The most accurate way to determine if your | | | | portions. Fat burners also fatigue your adrenal |
| dieting efforts are working - is the old fashion | | | | system which can end up causing you to burn |
| bathroom scale! If you're losing weight on the | | | | muscle and store fat. Don't overdo it. |
| scale, you're also losing fat. Sure, if you're | | | | 5) Wrong Type Of Breakfast. |
| dropping more than 3 pounds per week or your | | | | Want to get lean and eat a lot? Chow down at |
| energy levels are waning, you're likely to be | | | | breakfast. Of your 5 daily meals, the one that is |
| shedding some valuable muscle also along the | | | | least likely to end up on your hips, thighs and |
| way. | | | | lower back is the first one. In the morning, muscle |
| However, if you're losing 1-2 pounds every 1-3 | | | | glycogen stores are lower than during any other |
| weeks, and your energy and strength levels are | | | | part of the day. When glycogen stores are low, |
| stable, you're likely shedding almost exclusively fat. | | | | your body's capacity to take carbohydrates and |
| That said; let's explore the top reasons why | | | | store them as body fat is hampered. So pack in |
| people fail to see the body results they hope to | | | | the carbs at breakfast -along with 20-40 grams |
| achieve. | | | | of high quality protein to jump-start your day. |
| 1) Too Many Carbohydrates. | | | | And don't worry about getting fat. |
| I'm no fan of strict low carb diets, but any | | | | 6) Too Much Cardio. |
| additional carbs above and beyond those needed | | | | What happens to the guy or gal who performs |
| to saturate your muscles with glycogen have a | | | | 1-2 hours of cardio a day? (We know you're out |
| good probability of being stored as body fat. While | | | | there!) They send their body into a tailspin, a |
| training requires a high carb intake, many people | | | | state where the "starvation hormones" secreted |
| simply do not train hard enough to justify a | | | | by the body skyrocket (it's your body's survival |
| massive carb intake. Depending on your size and | | | | mechanism, a response to too much exercise!) |
| level of training intensity, split your carb intake into | | | | causing fat cells to try to hoard their energy! |
| 5 servings per day and aim for 30-60 grams of | | | | Moderate cardio is the way to go. Four to five |
| carbs per meal to shed fat. Start at a higher | | | | 30-40 minutes sessions per week is all that it |
| intake such as 60 grams of carbs per meal. If | | | | takes. Any more than that and you run the risk |
| you lose weight, continue with 60 grams per meal. | | | | of losing precious muscle tissue, which negatively |
| If you fail to lose, drop to 50 grams per meal. | | | | affects your metabolic rate and your ability to |
| Time your carb intake for high amounts the first | | | | train. |
| 2 meals after training. | | | | 7) Never "Cheating" on Your Diet. |
| 2) Too Much Protein. | | | | Once in a while you should let loose and give |
| Surprise! This factoid is tied to carbohydrate | | | | yourself a break from the rigors of dieting and |
| restriction. When dieting to lean down, | | | | scale watching. In fact, it's helpful in losing weight. |
| carbohydrates ought to be slowly reduced. | | | | That's because continual dieting eventually leads to |
| However, many dieters take an overly aggressive | | | | roadblocks where the body responds by slowing |
| approach in hopes of making miracle-type | | | | its metabolic rate. Strict dieting also takes its toll |
| progress and cut back too far in the carb | | | | on you mentally, and can leave you feeling |
| department. | | | | deprived. That's a bad combination! Taking in a |
| When you restrict carbs, your protein intake | | | | couple of high calorie meals once every 7-10 days |
| should increase. But - and this is a big one - over | | | | not only provides a mental break from dieting, but |
| compensating by eating too much protein can also | | | | helps you side-step roadblocks by preventing the |
| prevent fat loss by contributing to a calorie | | | | body from entering a starvation state where the |
| surplus. As a rule, shoot for 1 gram of protein per | | | | metabolic rate slows. |
| pound of bodyweight each day while trying to add | | | | 8) Paying Attention to the scale only. |
| weight and muscle. When ripping up, start | | | | The scale is not the "end-all" measurement of |
| chopping away at your carbs and increase the | | | | progress. You also monitor a couple of other |
| protein to 1.25 grams per pound of body weight. | | | | things, primarily energy and strength. If you're |
| Anything more- will just be stored as fat. | | | | losing weight and you have plenty of energy and |
| 3) Skip The Late Night Carbs. | | | | strength, you're losing body fat - guaranteed. On |
| The fact remains, carb eaten at night are less | | | | the flip side, if you're losing weight yet feeling |
| likely to be burned off as fuel and are more likely | | | | really tired or are seeing constant drops in the |
| be stored as body fat. That means; forego the | | | | weights you use during your workouts, then |
| pasta, potato or rice at meal 5 (your final meal of | | | | you're likely also burning off muscle tissue. If no |
| the day) for lean proteins like fowl or fish, along | | | | energy and a loss in strength is the case, then |
| with a side dish of veggies. Or enjoy a protein | | | | you're likely violating several of the above tips and |
| shake, which provides quality muscle building whey | | | | will need to rectify them to get back on track. |
| protein without a lot of carbohydrates. | | | | Have your adrenal glands evaluated via a 'Saliva |
| 4) Too Many Fat Burners. | | | | Test' if you are still not losing weight after |
| Ok, they work. Products like these are clinically | | | | following these suggestions. SImply Google search |
| tested and can help lean you down by allowing | | | | 'Adrenal fatigue' and see if the symptoms apply |
| you to train with a greater level of intensity. | | | | to you. If so, you may contact me for additional |
| When you up your training intensity, more fat is | | | | information and where to get help. |