Eight Rules of Fat Loss to Finally Get Six Pack Abs

Author: Todd Scott

| Posted: 26-02-2008 | Comments: 0 | Views: 25 | Rating: (80)

(?)

How To Burn The Last 8 Pounds of Body Fat - Week 2

Nearly every person you see who has an admirable body with low body fat and six pack abs… follows the fundamental principals. They could be called the “Secrets to Fat Loss” that many know about, but few often apply.

Those select few that DO apply these principles, are the one’s we envy. Just as in anything we do, there are fundamentals that HAVE to be in place to accomplish a goal.

For instance, in basketball, before you can first make a goal, you have to know how to dribble the ball, then you have to be able to run while dribbling. In Football, you have to know how to hit, tackle, and block before you can even think about scoring a touchdown. In tennis, you have to be able to hit the ball back to your opponent consistently, before you’re even able to win a point.

The same goes for fat loss. There are steps, fundamental steps, that HAVE to be in place to be successful long term. Sure you can jump ahead and go on a quick fat loss program, but if these principles aren’t in place, you will fail in the long run.

So without further ado, Let’s Get To It…

1. Graze, Don’t Gorge: This may This is number one on our list for a reason. It may be one of the most daunting tasks facing our clients today. Eating smaller meals every 3-3.5 hours INCREASES your metabolism as opposed to eating only a few large meals per day. Your body can only utilize a certain amount of calories at a time, so the calories that aren’t store in the muscles or used for immediate energy are put right where you don’t want them, in your fat cells.

2. Eat Protein With EVERY Meal: This goes hand in hand with number one and is equally important. Protein is used to build muscle. Muscle is where fat is burned. Without proper amounts of protein, you may lose weight but you’ll end up being a smaller version of your old self. Meaning that the pounds will come off in the form of muscle as well as fat and water weight. This can result in sagging skin.

3. Muscle the fat away: An extension of number 2. As stated muscle is where fat is burned, and each pound of muscle burns approximately 30-50 calories per day. If the amount of muscle mass is increased by a mere one pound, approximately 210-350 additional calories will be burnt per week!

4. Aerobic Exercise Timing: Aerobic exercise, when the goal is to burn fat, is best done AFTER a weight training session. When it’s performed before weight training, your body will spend up all the fuel it prefers, glycogen (stored carbohydrates), for weight training, leaving only amino acids and protein to fuel your muscles. The use of amino acids and protein for fuel during weight training slows your metabolism to a crawl, ultimately making your body really good at storing fat. On the other hand if you do aerobic exercise after weight training, oxygen and FAT will likely be the only sources left to be used!

5. Fill Up Tank: Would you begin a road trip to Florida with ¼ of a tank of gas? My guess is no. So why would you start your day off with a near empty stomach? On average, a person sleeps 6-8 hours per night and unless they eat in their sleep, there won’t be any refueling. Studies show that eating breakfast increases the metabolism, thus increasing the amount of calories a person can burn on a daily basis. Not to mention productivity is much higher in those that eat breakfast on a regular basis. Want a natural fat burner? Eat Breakfast.

6. In With Carbs: What?! You gotta be kidding me? Are you telling me to eat the stuff that makes us fat?!?! Contrary to popular belief, Carbohydrates don’t make us fat, especially if consumed immediately after your workout. Since your glycogen stores are low, eating 30-40 grams of carbs right after your workout will be used for replenishment and help maintain fat melting lean muscle mass to keep your metabolism in OVERDRIVE.

7. Ask for 2nds, Water That Is: Our bodies are made up of primarily water, and if we don’t get enough our bodies hang on to every ounce contained in the foods we consume. A little known fact: Hunger is often mistaken for dehydration. So the next time you feel a hunger pang, opt for water FIRST! The more water you drink, the better you’ll feel and the less you’ll retain. The result? You’ll drain your body of excess water weight.

8. The Wonder Years, Slow Cardio: The age old 45 minutes on the treadmill in your target heart rate zone is all but dead. It's certainly still effective, but not nearly as effective as interval training. If you can't (because of injury or some other reason) perform interval training, stick to what you know best, slow cardio. However, if you're body can handle intervals, it will help shed fat off you like nothing you've ever seen. Here’s how to do it:

Minute 1-5: Warm up at a moderate intensity
Minute 6-10: 20 second sprint followed by 10 second jog. Alternating for 5 minutes straight.
Minute 11-15: Cool down at low to moderate intensity

That’s it, 15 minutes and you’re done. Interval training can be performed on a treadmill, in the park, on a bicycle or even on a cross trainer and studies show that the 5 minute ‘rev’ in intensity spikes fat burning capability for the next 24 hours!

Rate this Article:

Current: 0 / 5 stars - 0 vote(s).

Article Tags: Body Fat, Gym, Six Pack Abs, How To Lose Weight, Health Club, How To Burn Fat, Fitness Club, Stomach Fat, Belly Fat, How To Lose Fat

Article Source: http://www.articlesbase.com/fitness-articles/eight-rules-of-fat-loss-to-finally-get-six-pack-abs-342910.html

Print article

Send to friend

Publish this Article

Author feedback

About the Author:

Todd Scott is a writer for Men’s Fitness magazine and founder of the internationally best selling book http://HowToGetSixPackAbs.com. To learn more go to the six pack diet homepage.

Also, grab a free report on the truth about losing body fat and abs workouts at Fat Loss Exercises Homepage

Submitting articles has become one of the most popular means of generating quality backlinks and targeted traffic to your website. Join us today - It's Free!

Article Comments

Add new Comment

Rapid Fat Loss Using 60:2 Rule
By: Todd Scott | 21/12/2007 | Fitness
Losing Stubborn fat can be frustrating. Use these advanced strategies to melt fat fast.

Accelerate your Weight Loss Efforts With the Top Weight Loss Foods
By: Todd Scott | 22/12/2007 | Fitness
Losing weight starts in your kitchen. If you don’t have the right foods to fight fat, your chances of accelerating fat loss efforts will be severely hindered.

Ab Exercises to Lose Belly Fat
By: Todd Scott | 16/02/2008 | Fitness
Top Abs Exercises for Six Pack Abs

Can Cardio Make you Gain Weight?
By: Todd Scott | 31/12/2007 | Fitness
Number 1 weight loss mistake that can sabatoge your weight loss efforts.

The Top Ab Exercises to Stomach Fat|get a Lean Midsection
By: Todd Scott | 31/12/2007 | Fitness
The top Ab Exercises for a flat stomach

Blueprint to Losing 13 Pounds Off your Tummy in 15 Days
By: Todd Scott | 03/01/2008 | Fitness
How to lose 13 pounds off your belly in 2 weeks with a step by step blueprint.

How to Know if a Gym is Right for you
By: Todd Scott | 26/11/2007 | Fitness
Choosing the right gym can mean the difference between fitnesssuccess and failure. Here are the best 8 tips to consider before making a final decision.

Can Smoothies Really Make you Fat?
By: Todd Scott | 06/11/2007 | Fitness
The Truth About Smoothies! Can they really make you gain weight?

Got a Question? Ask.

Ask the community a question about this article:

Frequently Asked Questions

Folding stairs
By: Ray delval | 20-07-2008
I'm looking for a small set of stairs that fold flat up against a stage. My rise is 40" and the run is 48".

I have a muscular butt and my question is how do i ...
By: lrobot92 | 15-06-2008
i have a muscular butt and my question is how do i make it smaller

How do you get stretch marks down alittle and
By: ready willing and able | 29-05-2008
how do you get stretch marks down alittle and loose the belly fat

I cannot exercise due to painfull arthritis ...
By: cmcelveen | 29-05-2008
I cannot exercise due to painfull arthritis;medications only cause severe stomach problems.I eat a healthy diet of fruits and veggies minimum meat and bread. How can I lose that belly fat that just seems to be so permanent.

What is the distribution channel for Golds Gym ...
By: SCG | 21-05-2008
What is the distribution channel for Golds Gym, suppliers of exercise equipment, clothing, food products. How are those items delivered? air, land, sea?

So over freshman year, in high school i had gym. i ...
By: Sarah | 16-05-2008
so over freshman year, in high school i had gym. i was almost 160 but now im at 145. Yeah! but that im in 10th grade i dont have gym anymore, but im just not motovated to exercise, thankfully i havent gained any of it back. but im having a hard time actually exeriseing cuz im lazy. any ideas?

Q&A Powered by:

Latest Fitness Articles

Different Type of Exercises
By: prabakar | 26/07/2008
People who suffer from sciatica will often feel pain in their leg which can travel from the back of their thigh up to the thigh and in some cases up to the hip or down towards the foot. Exercise is actually extremely important to our spine especially in order to keep the discs within the spine healthy. However the actual sciatica exercises a person will use to treat the problem will depend on what the actual cause of the pain is.

Asthma and the Stomach
By: Alien | 26/07/2008
More and more clearly there seems to be some relationship between bronchial asthma and stomach function. Asthmatics often suffer from digestive problems, frequently complaining about excess stomach acid.

Asthma and Related Illnesses
By: Alien | 26/07/2008
Althought asthma is a disease of the lungs, it may be influenced by illnesses that affect other parts of the body. In many asthma patients, treating these related illnesses even may improve their bronchial asthma condition.

Lower Body Exercise Secrets of the Stars
By: Lyla Feldman | 25/07/2008
There are many celebrities who are famous for their body parts and even get them insured for pricey amounts of money. For example, when you think of Jennifer Lopez or Kim Kardashian what comes to mind? Besides the fact that they are extremely talented and wealthy what do they have in common? Everyone wishes they had their behinds. The million dollar question is how do you get a nice, round attractive bottom without resorting to implants or butt pads?

Strength Training Exercise
By: prabakar | 25/07/2008
Take your time when toning your body. You can maximize the benefit of a biceps strength training exercise, a back strength training exercise, a chest strength training exercise, and so on, by doing them in small blocks of time every day. Don't be discouraged from your fitness walking regimen.

Best Workouts for Your Health
By: prabakar | 25/07/2008
Workouts For You custom designs each program based on individual needs, lifestyle and goals to ensure that each client is working out using exercises that are most efficient for them. Plus, if you ever have any questions about any part of your WFY training program, you can e-mail your trainer and you'll receive a quick response. Many workplaces now have showers, so you can freshen up afterwards.

Using Information From Testing
By: Alien | 25/07/2008
Perhaps clearer explanations of management methods are needed. There are several methods of managing insulin, as follows: Method 1: Complete Management by the Physician. The physician mayor may not have the patient do self-blood-sugar monitoring.

Diabetes - Gaining Their Support
By: Alien | 25/07/2008
You can help your family in many ways, some of which may be quite subtle. One way is to see that your family receives diabetes education. This gives them some understanding of how they can be of assistance.

More from Todd Scott

Ab Exercises to Lose Belly Fat
By: Todd Scott | 16/02/2008 | Fitness
Top Abs Exercises for Six Pack Abs

Blueprint to Losing 13 Pounds Off your Tummy in 15 Days
By: Todd Scott | 03/01/2008 | Fitness
How to lose 13 pounds off your belly in 2 weeks with a step by step blueprint.

The Top Ab Exercises to Stomach Fat|get a Lean Midsection
By: Todd Scott | 31/12/2007 | Fitness
The top Ab Exercises for a flat stomach

Can Cardio Make you Gain Weight?
By: Todd Scott | 31/12/2007 | Fitness
Number 1 weight loss mistake that can sabatoge your weight loss efforts.

Rapid Fat Loss Using 60:2 Rule
By: Todd Scott | 21/12/2007 | Fitness
Losing Stubborn fat can be frustrating. Use these advanced strategies to melt fat fast.

Smash Fast Tennis Serves for Consistent Aces
By: Todd Scott | 10/11/2007 | Fitness
TheUltimate Tennis Exercise to Improve Your Power and To Transform Your Serve Into a Smashing Weapons

Article Categories

Article Marketing

Article Notepad

Stop Duplicate Content

Term Papers

Need Help?

Sign up for our email newsletter

Receive updates, enter your email below

Use of this web site constitutes acceptance of the Terms Of Use and Privacy Policy | User published content is licensed under a Creative Commons License.
Copyright © 2005-2008 Free Articles by ArticlesBase.com, All rights reserved. (0.35, 17)

Eight Rules of Fat Loss to Finally Get Six Pack Abs

Article Comments

Related Articles

Got a Question? Ask.

Latest Fitness Articles

More from Todd Scott

Need Help?

Site Links

Webmasters

Business Info

Sign up for our email newsletter