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Just trying to lose untargeted weight can be detrimental to your long term health. Targeting fat loss is effective and provides long term health benefits. Here are just a few of the reasons you should choose a targeted fat loss diet On a fat loss diet you will be eating more food than when you were gaining weight. So forget about being hungry and feeling deprived. The reason for this is simple. Every gram of fat contains more than twice as many calories as a gram of protein or carbohydrate. So, for every gram of fat that you eliminate from your diet, you’ll be eating 2 grams of nutrient dense, delicious, alternative foods. You’re probably thinking that can’t be right. You’re thinking you must cut down on your calories. Not necessarily, here’s why. To successfully lose fat, you must combine exercise with your low fat eating plan. Increased exercise will require you to consume more calories. Regular exercise is one of the keys to targeting fat loss. The immediate benefits of exercise are increased energy levels, improved circulation, better muscle tone, and, of course, weight loss. The long term benefits are a healthier heart, stronger bones, and a lean toned body. As you build muscle to replace fat, your body requires more calories to maintain that muscle. As a result of this, you will burn more calories even while you are sleeping. Targeting fat loss means eliminating simple refined carbohydrates from your diet. Sugar and white flour trigger a huge insulin response when eaten. They are digested and enter your blood stream almost instantly. Your body sees this surge of available energy as a surplus and immediately goes to work storing it as fat. These simple carbohydrates will be replaced with complex carbohydrates, which are digested more slowly and do not trigger a massive insulin response leading to fat creation. Many of the complex carbohydrates in a fat loss diet contain significant amounts of fiber. Fiber is known to reduce cholesterol in your circulatory system and improve heart health. Medical studies have also shown that moderate resistance training on a regular basis stimulates bone growth and reduces the risk of osteoporosis. Your bones don’t get larger, just more dense. If you’re planning to lose weight why not take advantage of all the benefits of a fat loss diet? A lifetime of improved overall health is the bonus. All you have to lose is the fat. Best Smartphone Software

Many women think that if they want to lose fat rapidly that they must resort to dangerous diet drugs. Not only is this dangerous, but there are much safer ways to achieve rapid fat loss.

We’ve all been there…we have a special occasion/event that we want to look our best.

It will take some serious dedication with hard training and a solid fat loss nutrition program. What you don’t want to do is go on a liquid fast…yes you will lose weight quickly but most of it will be muscle and not fat. Keeping your muscle at all costs. Muscle is your key to having a faster metabolism so that you can produce rapid fat loss.

Here are some of the keys to rapid fat loss:

1- Eliminate processed carbohydrates.

Think white flour and product like white bread and crackers. There is no room in your fat loss program for these.

2- Reduce the amount of starchy carbohydrates.

An example would be potatoes and brown rice. You don’t have to eliminate them completely, just cut back.

3- Increase your protein intake.

Eating lean proteins like chicken and fish help your metabolism to burn more fat, while preserving lean muscle.

4-Increase you water intake.

This helps with rapid fat loss and keeps things moving. Not enough water can actually make you retain water.

5- Increase your cardio (aerobic activity).

Depending on how much you are doing now you can either increase the duration or the frequency. For example if you are doing 30 minutes go up to 45-60 minutes per session. If you are doing cardio 3x a week then increase it to 5-7 sessions per week. Rapid fat loss will occur when you increase cardio because it helps the body to burn more calories and as a result more fat.

*Make sure you do your cardio with intensity!

6-Taking EFA’s (essential fatty acids) like fish oil or flax seed oil is crucial for rapid fat loss.

I’ve seen it many times where women will not include these in their diets and as a result the fat loss comes to a halt. Heather Picken, ISSA/P.C.P.T is a Women’s Over 30 Metabolic Specialist & Motivational Coach. She helps women over 30 all over the world achieve the body and health they desire and is the creator of a breakthrough system that is changing the way women create the body they want, easily (http://www.mybodyisfitnow.com). She is also the author of Fat-Burning Recipes For Women On the Go. Get your FREE Copy of Blast Cellulite Now by going to http://www.feelinglikeamillion.com and you can subscribe to her weekly podcast show Feeling Like A Million, where she shares her top fat-burning secrets, exclusively for women 30+.Sitegrinder

Its unbelievable but being overweight has now moved from a social nuisance and domestic embarrassment to an official disease.

The American Heart Association has announced obesity a dangerous epidemic and a major risk for heart disease. More than 70% of US adults are overweight and that figure is rapidly increasing.

But by following three simple steps in your everyday life you do not have to become one of the above statistics. They are easy to follow without time constraints and don’t require a complete lifestyle change. These three steps are:

1. Strength Training – Nowadays you do not have to live in a gym to put on functional muscle. Short High Intensity sessions performed once a week is all that is required to elevate the metabolism for total fat burning.

2. A Small Decrease in Daily Calories – Diets don’t work (everybody knows this by now) but by decreasing your daily calories by a small amount, the weight loss is body fat alone and not lean tissue and water that is associated with crash diets.

Remember fat accumulates on the body over a long period of time so it must come off slowly.

3. More Incidental Activity – Instead of driving try walking, walk instead of taking elevators or escalators; take the stairs and so on. Just keep moving through out the day.

Lets have a look at the Three Steps in more detail below:

Strength Training

Between the ages of 20 and 70 the average person loses one quarter of their muscle mass. Running, cycling or other aerobic sports will not prevent this loss.

This is very disturbing because the muscles are the engines of the body and every pound of muscle burns 100 calories every day.

By adding just 10 pounds of functional muscle to your body, you will burn off 60 pounds of fat over the next year.

Providing you take in the same amount of calories, it will keep burning those extra pounds year after year! The amount of fat the body can burn is directly related to the lean muscle your body has.

If you don’t perform weight training to maintain your muscle tissue, you will lose half a pound of the fat burning tissue per year after the age of 20 years. In simpler terms the more functional muscle you have on your body the more fat you will burn up.

Small Decrease in Daily Calories

For years now, we have been told to use dieting to rid the excess fat from our bodies.

The trouble with this concept is that the low calorie restricted diet would throw the body into starvation mode, with the body holding onto the fat and using precious muscle tissue for energy.

This would then lower the metabolism causing greater muscle loss and when the diet is broken the unwanted fat would not only return but actually increase because to the lowered metabolism.

The way around this is to cut your daily calorie intake by a small amount of calories only. This will stop any starvation mechanisms from clicking in.

You can do this by making up a seven day eating plan and writing down every thing you eat for the week, and then work out the calories you have eaten with a calorie counter. Divide this figure by seven and you have your daily calorie value.

Decrease daily calorie value by a couple of hundred calories per day and no more. This will generate slow weight loss and the majority will be fat loss only. The daily calories should be consumed during the day with small frequent meals.

The calories should come from a balanced diet (no fad diets please) with the required amount of micronutrients, vitamins and minerals. As well as containing the required amounts of fibre, fat, protein and carbohydrates.

More Incidental Activity

Fat is burned from the body when cells oxidize to release energy in the form of exercise. When the exercise is done slowly to moderately then the majority of energy is taken from the fat stores.

The key to effective aerobic training that burns off maximum fat is long-term consistency not intensity. It doesn’t matter if you run a mile, jog a mile or walk a mile you will burn exactly the same amount of calories.

The best exercise by far for the purpose of fat-loss is fast walking either indoors on the treadmill or outdoors. Other aerobic activities are the treadmill, bike, climber or any other training gear found in or out of the Gym.

Start with 100 minutes of controlled incidental activity per week increasing this to 200 minutes a week or more. In all other activities try to move, move, move.

Try parking the car further away from your destination so you can walk the extra distance, hide all your remote controls so you have to get up and change the channels manually. These all help burn those extra calories and body fat from your frame.

So go ahead, by incorporating these three simple fat loss steps into your everyday life you will not have to change your lifestyle or be subject to time constraints. Gary Matthews is the author of the popular fitness eBooks Maximum Weight Loss and Maximum Weight Gain. Please visit http://www.maximumfitness.com right now for your ‘free’ weight loss e-course.Houston Apartment

Ever wondered why there are so many diets around out there and people are just getting fatter and fatter. We now know that fad and repeat dieting don’t work, so what does!

I have put together 10 fat loss tips below and if followed will make things a lot easier for you on your road to fat loss.

Lets have a look at a few:

Burn Fat: Lift Weights – Muscle determines the speed of your metabolism – the speed of your metabolism depends on how much muscle you have. That’s why men burn fat faster than women… They have more muscle. Women could burn fat faster if they had more muscle.

Women are scared to lift weights because they will get bigger muscles!!

If only this was were the case. Women do not have the hormone levels to build big muscles, however they can replace the muscle tissue lost through years of crazy dieting, irregular eating habits and age.

Yes everybody is losing muscle, every year; every decade because we are getting older, but only people who let their muscles waste away have slower metabolisms as they get older.

Keep your muscles and keep your fat burning machine! The only way to do this is get strong and stay strong.

Toss The Scales – The scales tell you none of the things you need to know about your body and everything you don’t.

They don’t tell you how much fat you have under your skin, they don’t tell you how much skin for that matter. The scales can’t tell you how much fluid is in your body.

What your bones weigh and most importantly, how much muscle you have? However, weighing yourself can turn a perfectly good day into a miserable day?

Don’t let an inanimate, household item determine what kind of day you will have! They are not accurate so throw them away.

Muscle Vs Fat – Muscle weighs two times as much as fat yet takes up half the space. Muscle is responsible for burning fat. Muscle is small when compared with fat. Muscle never hangs off your body in unsightly lumps.

Muscle looks toned, tight, strong and lean. Muscle is tight and hard to the touch and muscle is heavy. Fat is lumpy and soft and flabby, fat takes up a lot of space, fat hangs off your body. Fat is also soft to the touch and does not weigh as much as muscle.

Always Eat Breakfast – Research has concluded that having breakfast is important to kick-start the metabolism for the day, the body slows down whilst sleeping and food first thing in the morning actually awakens the body ready for the rest of the day.

Also try eating more fibre at this time as it helps the digestive system work more effectively and will help keep the blood sugar levels spread evenly throughout the day.

Don’t Cut Back On Calories – Food has a heating effect on the body increasing your metabolic rate; don’t eat less than 1200 calories, as this will throw the body into a starvation mode. Your metabolism will then slow down to conserve the calories that you do have.

Try to avoid fad diets if possible as they restrict or reduce the nutrients flowing to the body, which in turn slows down the metabolic rate.

Eat Small Regular Meals – Eat five or six small meals a day as this will trick the body into thinking that there is an abundance of food and will stop your metabolism from slowing down, keeping your sugar levels at a normal level and this will stop you overeating.

Try eating the majority of your food earlier in the day, as the majority of the calories will be burned up while you are awake and active.

Count Calories – The way to keep track of weight loss is to buy a calorie counter and record your daily calorie intake for a week. Average out your calories for the day and then decrease the calories by 300 – 500 (No More) then gauge what happens.

By decreasing the amount of calories per day to this amount you should start losing weight. Don’t go any lower; check the mirror as well as the scales to judge your progress.

Don’t Repeat Diet – Research shows repeated dieting actually makes it harder to lose weight and easier to put it on because when you dump the diet and return to normal eating habits the drop in metabolic rate caused by the diet means that your old habits actually represent an excess in calories.

Not only do you regain the fat stores just lost, but also you may even gain an extra bit. If you find your weight loss starting to slow or stop over a period of time, increase your walking pace a little or throw in a couple of hills along your route.

Keep Track Of Fats – This may appear difficult to maintain and calculate but it isn’t. On nearly all packaged food these days there is a nutritional label with a fat indicator per 100gms of that particular food.

What your looking for here is a figure below 10 gms and nearing 5 gms would be the ideal. So purchasing and consuming foods around this range you’ll be on your weight loss target.

The Low down On Fats – It is stored in the fat cells of the body. The number of fat cells is estimated to be around 50 billion for the average person. It can be up to 100 billion for the obese person.

Fat cells are like storage tanks of energy to be used for later use. It has been shown that obese people who binge eat may stimulate baby fat cells to sprout to increase the number of fat cells.

Believe me, once you start applying these 10 tips to your everyday weight loss regime you will start to notice the difference in a short period of time. Gary Matthews is the author of the popular fitness eBooks Maximum Weight Loss and Maximum Weight Gain. Please visit http://www.maximumfitness.com right now for your ‘free’ weight loss e-course.spanish mortgages