Five For Fat


It's simple, if it jiggles, it's fat.
Arnold Schwarzenegger

If you are one of those people who find that the only way to look thin is to hang out with fat people... then here are five simple and usually not thought of things you can do right now that will help you to burn off some of that extra flab...  


1. Water When Waking... 
 
Your  metabolism is one of our most important things for your goal to fight the extra fat!!!  Getting in the habit of drinking 2 big glasses of cold water when you wake up, cranks the calorie burning mechanism(s) into gear and one other bonus is you have already started to burn calories but haven't taken in any calories yet...  . Also, 75% of the world is dehydrated  so this habit also re-hydrates your body after a 6 to 8 hours of body functions that use a lot of water while you sleep...  Kill a lot of birds with one stone or rather with 2 glasses of water!!!

2. Good Morning Fat Cells (highly active in the morning)

There are some professionals that still think otherwise but my own findings and personal experience tell me that I am able to burn off a lot more fat in the morning than any other time of the day... Exercise and then eat the most important meal of the day works wonders for energy levels and also for keeping the excess fat off of the belly!!!  Yes, carbs are not scary when you exercise and eat most of your daily carbs in the morning!!!  

Fat cells can absorb carbs and store them as fat for future use due to the spike in insulin (a hormone that effects the way we absorb and process calories)  but not as readily when vigorous exercise is done first and before eating in the morning...   (Findings also suggest that the majority of people who exercise in the morning are more likely to continue to exercise than those who don't exercise in the morning) 

3. Shorter and Intense Exercises  
   
   Have you ever seen pictures side by side of a marathon runner and a 100 meter sprinter? Don't get me wrong... marathon runners are amazing athletes... But for the regular Joe and Jane out there... running and or even jogging many miles a day, though good for your heart, is not so good for the body, joints and losing fat... 
Research has shown that small spurts of intense exercise goes  a lot further in respect to losing that stubborn fat than does long cardio exercises like running or jogging hours at a time...  

When thinking about losing fat, many people don't realize that long distance running and long intervals of cardio exercise  that exceeds 60 minutes kicks a hormone into gear that starts to burn muscle more than fat... Cortisol is the muscle burning hormone which actually burns muscle instead of the fat making it even harder for people who are not marathon runners to lose unwanted body fat... Some people lose some weight this way but not a lot of body fat and if the body burns muscle as well, your body metabolism slows down and gaining your weight back plus more  tends to happen in many of us... (Myth: muscle weights more than fat!!! NOPE!!!  A pound of muscle and a pound of fat weight "a pound". The difference is that a pound of muscle is more dense and takes up less space... Muscle also boosts our metabolism and burns calories 24/7 so it is a good idea to have more muscle...   
 

4. Fats Don't Make You Fat  

Eating fat won't make you fat.

Did you know that you can eat high fat--low carb diets that are actually great for fat your fat loss. Just stay away from the trans fats... Saturated and monounsaturated fats even high levels of them actually keep your insulin levels lower than you think plu they give our bodies something to burn as energy!!!
 
If you eat a low fat, low carb, high protein diet your body will search for something to burn and will demand a lot of energy quickly...  Needless to say, your body  ends up converting your muscles into sugar to be used as fuel so your body can function correctly,  which in the long run and sometime even the short run ends up becoming one of the reasons why your body doesn't function correctly. Burning your muscle as energy and fuel is the last thing you want to happen when building your ideal bod.

Fats are not the enemy!!! Just make sure you don't eat them with a lot of carbs and  with a trans fat. Keep your insulin (absorption hormone)  from spiking, and the result will be less fats stored and more fats burned as fuel... 

And don't fall into the trap of dieting... Diets are made to fail...  Research ways to balance your food intake and add some high fats and high protein as well... (Statistically, if you have ever dieted you are extremely likely not only to regain any weight you lose, but to go on to gain even more. Dieting makes you fat)

5. Muscle Burns Fat




It is simple!!! 

The more muscle your body has, the faster your metabolism is going to be.  That is why Michael Phelps is able to get away with eating junk food and still gets Olympic gold with the great swimming body he has... That is why big muscle dudes can eat junk food and still stay lean... I'm not telling you it is a good thing to eat junk food but what I am telling you is that even if your focus is to  be lean and mean or big and bulky, or slim and sleek... your workouts need to focus on muscle-building. Your diet(food intake) should focus on losing fat while building and maintaining muscle.  The more lean muscle you build, the easier it is to stay in the shape you want to be... 

Yes, "round"is a shape too, but how many of you like being round? 

If you are young and you eat and drink a great deal without exercising and building muscle it will spoil your health, slow your mind, make you fat - in other words, turn you into an adult.  Here's to staying young as long as possible!!! 

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Robert Scott is an Exercise and Sport Sciences/ Sport Psychology Specialist.  
University Professor at University in Osaka, Japan
Master/PhD. Courses: Sport Philosophy, Psychology, Pedagogy and Physiology

Ex-Professional Athlete-- 
Health Specialist-- Motivational Speaker and Trainer to  Professional and Olympic Athletes and to the Masses.

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