LOSSING BODY FAT IS LIKE DRAING A POOL! I would love to give credit to the person who I burgled this analogy from (if you're reading this, let me know!) but think of your bodyfat stores as a pool... When you fill up a pool (i.e. bodyfat stores), the deep end fills up first, right? Of course! It's the deep end.
Well, the same thing happens in your body. Think of your stomach as the deep end. When you start putting on fat, your deep end starts filling up first. So you're happily swimming along until one day you realize your swimming pool is too full and it's time to drain some water from the pool (i.e. lose some fat).
"How can I lose my gut?"
"How do I stop my arms from flapping in the wind?"
"How can I get rid of this stomach fat?"
"How do I lose just the fat on my thighs?"
These are questions I hear regularly...the bottom-line question being asked is "how can I lose fat from one specific area?"
And I'm sorry to say, the quick answer is...
"You can't."
But don't panic! Just because you can't spot-reduce from one specific area doesn't mean you'll never lose that fat! It just means you have to look at things a bit differently when it comes to fat loss.
THAT is where the pool I mentioned comes in.
I would love to give credit to the person who I burgled this analogy from (if you're reading this, let me know!) but think of your bodyfat stores as a pool...
When you fill up a pool (i.e. bodyfat stores), the deep end fills up first, right? Of course! It's the deep end.
Well, the same thing happens in your body. Think of your stomach as the deep end. When you start putting on fat, your deep end starts filling up first.
So you're happily swimming along until one day you realize your swimming pool is too full and it's time to drain some water from the pool (i.e. lose some fat).
To spot reduce and lose that fat from the "deep end," you'd have to drain the deep end first. Not gonna happen. If you can think of a way to drain just the deep end of a pool, I'd like to know it!
This is what happens with fat loss. The stuff you put on LAST is the stuff that comes off FIRST. And generally speaking, the stuff you put on FIRST (i.e. problem areas like the gut and thighs) is the stuff that comes off LAST (because it's the deep end of the pool).
So what's the strategy?
You're going to have to drain more of the pool to get that deep end down.
In fat-loss terms this means you're going to have to lose fat from all over your body before the stuff you REALLY want to get rid of comes off.
I know...that's probably the LAST thing you wanted to hear but it's the unvarnished truth.
I'm afraid doing ten thousand crunches every morning won't get you the ripped six-pack you're looking for. And doing ten thousand leg-lifts (no matter how much you feel the burn) won't pull that fat from your thighs. It'll tighten up the muscles underneath that fat, but you won't really SEE much of a difference.
When the body switches on fat burning, it does so on a systemic basis. Going to back to the pool analogy, this would be like having multiple drains all draining water from the pool. The water level goes down evenly when you drain a pool, no matter how many drains you've got or where the drains are draining from.
So when you lose fat, even if you're exercising the heck out of your abs by doing ten thousand crunches, you could be pulling fat from your legs for fuel.
The REAL secret about spot reduction is that you can't pick your spots.
Your body picks the spots for you. Reducing ALL your spots is the only way to spot reduce.
So now that I've crushed your dreams about losing fat from just your stomach or thighs, I want to tell you that overall fat loss is not as hard as you might think!
Even small changes in your training and eating can really make a big difference in draining your fat pool. You don't have to go on a crash diet or train 3 hours a day to get results.
Eating better and training as little as 30 minutes, 3 times a week can get you moving in the right direction.
READY TO GET STARTED?
STEP 1 -: eat enough calories, if you have been on a very low-calorie diet – say, less than 1,200 a day – you probably remember how lousy you felt. That kind of dieting just slows you metabolism; your body can still function but not at peak levels. To receive all the nutrients it needs from food to maintain health, your body requires a minimum 1,600 calories per day,if you try to exercise on fewer than that you won’t be able to work out at a high intensity for a long period to get the weight-control or muscle-building benefits . over time as exercise entensity slows and cause a lost in muscle your body becomes less efficient at burning fat.it takes muscle to burn fat, weather your gol is to gain muscle or maintain what you have, you must eat enough calories to fuel your strength and cardio workouts,and the process lof muscle maintance, repair and growth. When you don’t your body uses protein (ie muscle) forenergy fuel, preventing it from doing its primary job.
STEP 2 -:eat enough carbohydrates – 2-2.3 grams of carbohydrates per pound of body weight per day
STEP 3 - :eat enough protein – 0.8 grams per pound of bodyweight per day.
STEP 4 -:drink plenty of fluids 8 cups per day and that doesn’t include the extra you need during excerise,two hours before you excerise drink two glasses of water one hour apart so two hours before you start exerciseing and one hour before you really start then drink one cup every 15-20 minutes during exercise.
STEP 5 -:don’t be fat phobic –
STEP 6 -: supplement as needed - take a one a day muiltvitamin/mineral supplement, along with 400 iu of vitamin E and 500-1000 mg of vitamin C along with your fat burners which should be taken three times a day , depending on the recommendation take one pill throughout the day until tou meet the required amount.
STEP 7 -: get your timing right – we have know that eating small, frequent
Meals start calorie burning not fat storage. Research also points out the importance of timing not only your meals but nutrient intake also.
Before and after exercise are critical.
Recommendation: You should eat 6-7 times a day, also gradually taper the size of your meals each day so the smallest meals you have in the evening and stop eating 2-3 hours befor bed time.
Two hours before your workout eat a meal containing carbohydrates and protein, along with a little fat.this combo allows for rapid digestion and helps lessen muscle damage from hard exercise.
If fat burning is your goal not endurance, during exercise that will last
90 minutes, drink water rather than sports drinks when you train
To promote muscle building , consume 70 grams of carbohydrate and 17 grams of protein after exercising and then the same two hours later
Here is where a carb drink supplement comes in,protein powders and protein bars.
STEP 8: Be Patient!
Good things come to those that wait , although you will feel better
And see some changes, Big change come about every 8-12 weeks
Depending on how fit you are to begin with.Keep a log of what
You eat along the way. The best way to change your odl habits into
New ones is to write things down. Patience comes from the
Knowledge that this is the last diet change you will need to make
You will be eating and exercising right for the rest of your healthy
And fit life. NOW, Go get them!
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