Burn the Belly Fat Away With Metabolic Momentum

The body’s metabolic function is a great piece of natural engineering that can empower anybody to lose weight and improve their levels of health, fitness and general well being.

The metabolic system is made up from a complicated combination of hormones and enzymes that act together to not only help to convert ingested food and drink into calories, but that also help to govern how efficiently our bodies use, or burn those calories. So, in terms of our general health, our metabolic systems can be a key factor in determining our weight profile. A sluggish metabolic rate can make it more difficult to lose weight, whereas a higher, active metabolic rate can be a very useful aid in helping to shed unwanted pounds.

“Why is this?” you may ask yourselves, and the startling answer is that not only can a higher metabolic rate burn calories faster, but it also does this when you are at rest, or even asleep. Yes, the dream ticket; lose weight while you are asleep.

Your metabolism is affected by many different things including, you age, your gender, your gene pattern, and your body fat to muscle ratio. Our metabolic rate begins to slow once we reach 40 and thereafter continues to slow by approximately five percent every ten years. As a general rule, men tend to have a higher metabolic rate than women, and this is mainly due to the fact that on average, men have a higher muscle to fat ratio than women do.

Some people have a naturally high metabolic rate whereas others are slower. But don’t despair. If you’re one of the unfortunate people with a lower rate, it is possible to speed it up. How? – By regular aerobic or cardiovascular exercise.

Cardiovascular exercise (popularly known by its abbreviation of “cardio”), and aerobic exercise are pretty much one and the same thing for any confused by the use of both terms. Cardio is essentially working out your heart, lungs, and circulatory system by exercises such as, Running, jogging, walking, cycling, and swimming. A lot of you will recognize these exercises as being aerobic, but strictly speaking they are cardiovascular, but cardio can also include working with weights and resistance type exercises too, and so the term aerobic has been adopted by many to help differentiate between the two types of exercise.

Obesity is very much a worldwide problem in the developed world today, and unfortunately the US heads the league table. So with that fact in mind, and all of the adverse publicity that it generates, it is hardly surprising that weight loss is a high priority on many people’s minds. As we’ve already established, regular cardiovascular exercise is the way to a faster metabolism, which in turn leads to increased weight loss if accompanied by a well balanced, healthy calorie controlled diet.

The curious thing is, that as more of us are introducing a cardio regime into our lifestyles, we are finding that the cardio is becoming and end to a means in itself. Even if and when we have reached our target weight, (if indeed that what it was that prompted us to start in the first place), we still carry on with our cardio.

It becomes a bit like a drug; but a good one; one that increases our health, our stamina, and our overall well being. It even contributes towards a healthier brain because of the way cardio helps to increase our blood circulation.

Sometimes the thought of taking up a cardio regime can be a little unattractive to those who have developed the “couch potato” mentality. At first it may seem a little daunting, but you will soon find that your body adapts to it incredibly quickly if you establish a regular pattern of exercise.

It doesn’t have to be too rigorous either. Obviously than harder you work-out the higher your metabolic rate will become, and the more weight you can lose, but even a relatively gentle work out, providing you get your heart and lung rate up, will benefit you enormously.

The most popular form of cardio exercise: jogging, walking, cycling, and swimming will all increase your lung capacity to accommodate your body’s demand for more oxygen. For those of you who have any joint problems, you will find tat swimming is a great exercise because the water helps to support your weight and you avoid the jarring impact that running, jogging, and walking can have on you hip, knee, and ankle joints.

For those who want to maximize their cardio for increasing their metabolic rates, it is worth throwing in some weight training or resistance exercises. As well as contributing towards raising your MR (metabolic rate) anyway, it also helps to build muscle tissue, and as we mentioned earlier in this text, the more muscle you have, the faster your MR will become, so you will get a double benefit.

Muscle is heavier than fat, but as long as you carry on with your other aerobic exercises too, (jogging, cycling, swimming), and you keep to your healthy well balanced diet, the muscle weight gain will be offset by the fat loss. In actual fact you will probably still continue to lose weight because muscle tissue takes a long time to build and in the meantime you will still be shedding fat.

Cardio has a way of making you want to become more and more fit and healthy. You develop what is called metabolic momentum, and once started it almost takes on a life and demand of its own. However, it is not in any way onerous. It is a pleasure that you will naturally want to extend.

You will eat and drink more healthily, and you will automatically want to cut out many of the rubbish fast foods and toxins that might have crept into your life.

The more you do your cardio exercises, the longer you keep your regime going for, not only does it become easier to do, but you will find it becoming an enjoyable part of the day (or night) that you look forward to and relish.

You will benefit from, and cherish, how well you feel, how fit you become, and how good you look too.

It can genuinely make you look and feel younger.

Find The Best Fat Burning Exercise For You

Cardio training incorporates some of the best fat burning exercises, and there are plenty choices available to you, so choose one that you will enjoy. There are two types of cardio training, the slow and steady type and the high intensity type. The slow and steady type is low intensity, burns fat and preserves the joints and is usually a long duration (45 min to 1 hour). The high intensity cardio burns a ton of calories and lasts for a shorter duration (20 min to 30 min). It’s a good thing to try both types to see which one you prefer.

These are some of the choices you have for the best fat burning cardio exercises, in which can burn up to 500 calories in 30 minutes:

Aerobics – This is the one most preferred by women and targets mainly legs and hips;

Cycling – Using a stationary bike or outdoors, this is a great exercise, but it depends on your speed and resistance to burn maximum calories.

Jumping Rope – This is one of the simplest and most effective cardio workouts that anyone can do at home because you can do it in 15 to 20 minutes and it will give you a total body workout.

Rowing – This gives your arms a great workout, but again depends on the resistance to gain maximum benefit.

Running – Get yourself a pair of good running shoes because this is great for burning calories.

Swimming – This full body exercise burns the most calories in half an hour

Walking – Brisk walking is a less strenuous form of cardio which is great if you’re looking for low impact on the joints. Walking on an incline, and adding hills to the workout will increase the amount of calories burned.

Try them all if you can and decide which one is the best fat burning exercise for you. You can always accelerate the effects of your cardio workout by taking a thermogenic calorie burner daily. Your body is continually burning calories, so with a thermogenic calorie burner, you are boosting the result of your cardio workout, which means you can exercise for less time each day. Taking one thermogenic calorie burning pill can burn an extra 278 calories, which is a great boost to any exercise regime.

Fat Loss Means Intervals!

For many years it was thought that the only way to lose weight and burn fat was to follow a low intensity aerobic programme. But research has shown the opposite. To burn fat and maintain lean muscle mass Interval training is the most effective cardio tool for rapid fat loss.

Continuous aerobic exercise has been used for many years by people trying to lose weight and burn off excess body fat. The theory is that it takes the body 20 minutes to activate the aerobic or glycogen system. But the body’s response is to increase the Stress Hormone “Cortisol”. To counteract this increase, Interval Training is the secret.

High intense sprints or intervals with active rest in between, reduces the amount of Cortisol produced after exercise. Interval Training uses the chemical ATP which burns more fat than the traditional glycogen burning approach.

According to World renowned Strength Coach Charles poliquin there are several disadvantages to aerobic training:

v It reduces aerobic power

v The greater the aerobic base the lower the anaerobic power

v Oxidative stress in outdoor activities – produces Cortisol which oxidises the brain

v Its correlated to osteoporosis

v Alzheimer’s Disease is correlated to aerobic volume

v Increase incidence of mononucleosis

v Lowers the immune system – Triathletes and marathon runners are always ill

v Lowers trace minerals such as Zinc – leads to increased infertility

v Increase Cortisol produced overall

v After 8 weeks muscle mass is lost over body fat

v Slows down the metabolism over time

v Aerobic training is inferior for Fat Loss

Research shows that aerobic training worsens power and strength but strength training improves aerobic endurance.

Below is an example of an Interval Training Programme.

For best effects wear a Heart Rate Monitor:

o Warm up for 5 minutes on a treadmill at a moderate walking pace on a 1% Incline.

o Heart Rate should be above 120- 130 BPM

o Sprint as fast as you can for 45 seconds – Heart Rate should be above 170-180BPM

o Take active recovery by walking for 5 minutes

o Repeat up to 6 times

o Cool down for 5 Minutes by walking until heart rate returns to sub 120BPM .

Practical, But Effective Muscle Building Tips For Fat Guys

What are the best muscle building tips for fat guys? In this case, you'll have to look for ways to lose fat and build muscle. But is it possible for the body to go through the process of "loss" and "gain" at the same time? Yes, it is possible. Note these awesome muscle building tips for fat guys.

If you want to have a buff-looking and attractive body, one of the best ways to do so is to lose fat and gain muscle. This fat loss and gain muscle process should happen at the same time. It's actually a matter of knowing how much calories you need to consume along with the most effective muscle building workouts, among others. Do the right strategies and you'll find that it is possible for you to sport a lean and ripped physique. You can be a total knock out of a guy by saying goodbye to fat and hello to muscles.

How to lose fat and gain muscle:

  1. Restrict your calorie intake and combine it with strength training.
  2. Practice calorie cycling wherein you re-feed yourself with higher intake of calories on specific days of the week.
  3. Steer clear of doing cardio exercises because they cause a muscular breakdown, consequently giving you a "skinny-fat" look.

How many calories do you need to consume to lose fat and gain muscle? A recent study was conducted pertaining to this wherein a slow reduction fat loss program vs. fat reduction weight loss program process was undertaken. Calorie intake was reduced by 20% in the slow fat reduction group while the fast fat reduction group increased their calorie consumption by 30%. Both of these involved groups did lose fat, however the participants that experienced fat loss and muscle gain at the same time belonged to the slow fat reduction group. This study has therefore proved that if you cut back too much on your calorie intake on your diet, you won't be able to gain muscles. If, for example, you're consuming 2,000 calories a day, you should safely decrease this number by 20%, and that would be 1,600 calories per day. Eating less than this required calorie count would hamper your muscle-gaining goals.

In a fat-loss muscle gain program, the ideal weight loss per week should be 0.07% (of your body weight) per week. This isn't as slow as you might think because along with your weight loss, you're losing fat as well.

In another recent review, bodybuilders preparing for a bodybuilding show was analyzed in terms of the most effective techniques for losing fat and building muscles. The final weeks leading to the actual body building show were particularly strenuous. You'll have to work hard to maintain the muscles you've built while simultaneously burning fat. The review showed that bodybuilders who excessively did cardio aerobics and restricted their calories intake lost more muscles than bodybuilders who strictly practiced calorie restriction without unwarranted aerobic-cardio exercises. How did this happen? It's basically because aerobic-cardio exercises are "catabolic". It causes an easy break down of muscles. Calorie restriction together with too much cardio aerobic exercise is thus a bad idea if you want to lose fat and build muscles.

To sum up the best muscle building tips for fat guys:

  • Lift sufficiently heavy weights so that you'll build muscles.
  • Avoid doing excessive cardio aerobic exercises
  • Reduce your calorie intake by 20%
  • Aim for 0.7% weight loss every week.

These, along with the coaching of your fitness trainer for the most effective workouts and supplementation are the best muscle building tips for fat guys.