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Its easier than
you think!
One of the most common questions
we get asked is what is the best way to burn fat and create a rock hard mid
section. You know the same old bit, every time I come you the gym I do my
crunches, leg raises and so on and no matter how many I do I ain't getting those
abs. You may be wondering where you are going wrong. If you told me that you
train abs everyday, do your cardio 4 times a week, for up to 45 mins a session
to reach the 'Fat Burning Zone', I would tell you there is a more efficient way.
A Scientifically proven system that will burn fat faster and improve your
fitness faster then you ever thought possible.
You mean, 'Effective Fat
Burning'. Before we get into the real nitty gritty of fat burning realise
this. Energy (calorie) balance will always determine whether you gain, lose, or
maintain weight. Energy balance is the proportion of calories you take in versus
the calories you burn up through metabolism and exercise. You lose fat only from
a negative energy balance. One reason we have trouble losing fat is due to the
body's ability to adjust energy balance by decreasing or increasing metabolic
rate. To give yourself the best chance of success you need to monitor your
energy intake (what you eat) and make the necessary changes when your body
requires it.
The reason people's expectations
are not reached when it comes to Fat Burning is because of how they approach it
mentally and physically. To most, cardio exercise is the necessary evil when it
comes to Fat Loss. No one likes walking on the treadmill for an hour at 60% of
his or her max heart rate. It is SO boring. What if I told you I could reduce
the time you spend doing cardio to 15 minutes a session whilst gaining you
better results. To truly reap the benefits of effective cardio you need to get
excited about it and put in the same effort as you put into your weights
sessions. Without an intense desire to succeed and to constantly set new
benchmarks into what YOU can achieve you will not succeed. You need to put
everything into it.
I ask you this. When you are
weight training you will constantly strive to improve. That improvement might be
in the form of one more rep, or maybe even 1 more kg on the bar. By striving
into new territory or at least attempting to each and every workout is what will
make improvements. You don't just happen to put on 1kg of muscle and you don't
just happen to do 2 more reps. You must force your body to change. Your body
would rather be on the couch eating chips than in the gym. Your body is also a
master at conserving energy (hence you're excess fat problem). The last thing
your body wants to do is put on muscle and to lose some of its precious fat
stores. Unless you strive each and every cardio session to improve you might
lose a little fat but it isn't going to be a lot. It you are going to go through
the effort of doing cardio why not do it as effective as possible.
As you realise when doing your
weights, training is only a stimulus. By lifting heavy weight you provide a
stimulus for your body to change, to become stronger and fitter. The same can be
said for cardio. By doing cardio-vascular exercise you are stimulating you body
to become fitter, leaner and more efficient. Now why would you only want
marginal results? Why would you settle for second best or for less then optimal
results. That's what people expierence everyday when they follow a 'traditional'
approach to cardio exercise.
To truly expierence great results
you need to view your cardio as you do your weights, do it HARD. People view
cardio-vascular exercise all wrong when they want fat loss. They think they need
to do a marathon session. What they don't realise is that by increasing the
duration of a session you need to reduce the intensity. Whenever you do this you
will reduce the likelihood of succeeding. It's as simple as that. I will ask you
this question. If you are required to 'bust your ass' with the weights to get
any kind of result why would it be different for fat loss. If all you had to do
was move around 'in the zone', wouldn't the world be full of lean people. Look
at the people in the gym with the traditional approach to cardio. They look as
though they always have some flab to lose. They should be the leanest of the lot
seeing how much they do.
Now I will put a whole spin on
the issue. When do you burn bodyfat? Do you burn the fat whilst you are training
or do you burn it after. The answer is both but the key is in how much total
energy you burn. The traditional cardio advocates will tell you that you burn a
greater percentage of carbohydrates with more intense exercise. Of course you
will. That's the whole point of cardio exercise, to burn energy and increase
your fitness. Another fact is when using a traditional cardio approach you will
burn a greater percentage of fat per session, yes right again. So how can I say
that intense exercise burns more bodyfat? Intense exercise STIMULATES the body
to burn more energy and raise your metabolism. Using a traditional program you
would exercise for say 45 minutes. During that time you will burn a little fat
and will keep your metabolism elevated for several hours, increasing energy
expenditure. Now by completing an intense cardio-vascular session you will
increase your metabolism to an even greater level and it will be elevated for a
much longer time.
It is your metabolism, which is
responsible for the amount of energy that you use during a given day, therefore
the KEY to the amount of fat you can burn. You see, you should not view the
exercise as burning fat but view it as a means of increasing your metabolism.
Increasing your metabolism is like replacing the 4-cylinder engine in your body
with a V8. The bigger and more powerful the engine, the more fuel (food and more
importantly, stored energy as fat) is used for day to day activities. By
increasing the rate in which energy is burned when in a calorie controlled
environment you will virtually be burning fat all day long. Imagine sitting on
the couch watching 'The Simpson's' and being in the 'Fat Burning Zone' - how
cool is that.
The bottom line is, if you are in
a calorie controlled diet, the quicker the available source of Carbs are used
the quicker your body will start to utilise store energy, FAT. The quicker your
body can start using fat as an energy source, the greater chance you have at
getting leaner. More burned fat equals MORE FAT LOSS. This is the reason why
dividing your current 30 minute session into 2 high powered 15 minute sessions
can double the results you achieve. This is achieved because your body will
utilise almost double the amount of calories for the combined same length of
time. Mmm, interesting hey.
Burning fat is so simple but so
many people manage to get it wrong. Want to know how to do it step by step:
* Nutrition. You need to
be in a calorie-controlled diet. What this means is that you need to monitor
what you eat each and every day. Why do we do this? The only way you lose fat is
by utilising more calories in a given day then you take in. If you keep track of
what you are eating and keep each days intake relative the same, this goal can
be achieved so much easier. If you do not know how much you are eating get in
the habit of writing everything down and then use a calorie counter and a
Protein/Carb/Fat counter and work out your daily macronutrient intake and
calorie intake. This way you know what you are eating to maintain the 'current'
you, and can then make the necessary changes to clean up your diet and reduce
calories. You need to follow a High Protein, Moderate Carb, Low Fat diet for the
best chance of success.
* Cardio-Vascular exercise
- Hard and Intense. Increasing your performance each and every workout is the
goal here. Only when you put stress on your body and force it to change it will.
As I said before, intense cardio-vascular exercise will increase your metabolism
faster and more efficient then anything else, and this is the secret to
effective fat burning.
* Mental Approach. You
need to view cardio with the same mental focus and approach as when you weight
train. Remembering that you never get anything for nothing, why will the
illustrious 'six pack' be different? So many times I have seen people just
wandering on a treadmill or pedalling endlessly on a bike. What is this
achieving - not a lot? Get this. Once, I seen a guy on the treadmill walking
away with his eyes closed. He was going so slowly that he didn't even need to
look where he was going. So what do you think this is doing for his metabolism
and fat burning abilities - I will leave this one for you to decide? Getting
back to focus. You need to really attack you aerobic excise hard with the
attitude that you MUST improve from the last session you did. It doesn't matter
what form of exercise you choose, as long as you do it to the best of your
abilities and continually make improvements. Train hard, train fast and to the
best of your abilities to give yourself the best chance of experiencing
successful fat loss and reaching your goals.
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