EASILY FAT BURNING

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When we eat or do physical exercise, the body produces a whole range of hormonal responses. So the foods we eat and the exercise (or lack of it !) will play a vital role in getting rid of that ugly fat. The most common hormones released are leptin, growth hormone and testosterone. The secret is to plan your diet and exercise around the cardinal principle of burning the fat while at the same time preserving the muscle mass.This article lists the foods and exercises which will help you to achieve a leaner body. There is a link to a fat burning program for those wishing to put their plan into action.

What Are The Fat Burning Foods?

Fat burning foods are a natural way to reduce the fat tissue in your body. Fat burning foods are those food items, generally natural plant foods, which burn more fat than the amount of calories they contain. Their positive effect is due to the fact that they contain cellulose, which is low in calories but burns a lot of fats, while the organism digests it. Fat burning foods are readily available and will definitely fit into your budget as well.

Fat burning foods and fat burning exercises are the ideal solution for individuals who are on a weight loss program. Fruits rich in vitamin C like limes, lemons, oranges, grapefruit and tangerines have fat burning properties. It you eat these fat burning foods and do some exercise, it will boost your metabolism and burn calories at a faster rate for several hours even after exercise. If you compare a dairy-rich versus a dairy-poor diet you can nearly double the rate of weight and fat loss with the same level of calorie restriction. This will help your body burning up the excessive stored fat. Generally most of these fruits contain Vitamin C as well, which also acts as a fat burner. Broccoli are delicious, while some of the other fat burning foods, for instance onion, are hardly the dessert of your dreams. But the good news is that the lack of energy that your body feels when you eat fat burning foods is compensated by energy obtained from your fat reserves, which otherwise will stay untouched for years. In this relation, it is a very big mistake to keep to fat burning foods for a couple of days and then rush for steaks and pizzas.

Some of the other fat burning foods are asparagus, beet root, cabbage, beet, zucchini, spinach, garlic, artichokes, tomatoes, carrot, apple, blueberries, and watermelon. You might think that eating bulk quantities of fat burning foods is the magic wand for becoming pin thin but actually it is not that easy because you will hardly be able to eat daily 5 kgs of broccoli, for example. Of course, all the ten servings should be fat burning foods. If you add exercise to your eating burning foods, you will achieve even better results because exercise will speed up your metabolism additionally. There are more than 100 foods that are fat burners among the stronger fat burning foods. Also, there are synthetic fat burners, so if you are not fond of chewing vegs all day, you can have some pills as a substitute, though there is no doubt that taking fat burning foods the natural way is the best approach.

What Is The Role Of Exercise?

Regardless, you should be doing a mix of both aerobic(fat-burning) exercises like jogging or interval training, and anaerobic (muscle-building)exercises like resistance or weight training.

Fat Burning Secrets

Foods that burn more calories than the amount of calories contained in the food itself are known as fat burning foods. They are all foods which burn fat faster than the amount of calories they contain. They are all-natural, low in calories, and with a high nutrient value, it has them being an excellent selection for a fat burning food. Most fruits are low in calories, carbs, and high in fibre that makes them a fantastic choice for developing a lean and toned body. You can learn a lot more about fat burning foods and fat burning secrets in the link below.

Robert Locke is an Internet Marketer specializing in Health, Wellness and Fitness.

For Breaking News on the Wellness Front, visit his blog on :- 

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Do you ever wonder how some people seem to win body transformation contests? You might even start to notice the same people come close to winning several of them year after year. To the layman, a body transformation contest appears to be only about the person who lost the most weight or built the most muscle. If this is what you think about body transformation contests, you are incorrect. Let me explain...

After watching several transformation contests occur in several internet forums, I've found many similarities between the winners of these competitions. There's something about the methods they use that is constant in all the winners. It's not the person who had the most visual transformation.

Here's a quick run down of the top three observations I've seen with people who continually win body transformation contests.

Body Transformation Tip #1:

Winners use the online journal (blog, forum, etc) provided by the sponsor every single day. Regardless of the requirements to blog or post about their journey, the winners of these contests get connected with the community FAST. The very first day, they blog, post or use the journal to document their situation.

Body Transformation Tip #2:

Post your photos Day 1 and include as many measurements as required. If you aren't an expert at taking photos, get a friend to take them for you. Every contestant who's won, looks like they had a real camera. The ones who lost most of the time but I thought made great transformations on paper took photos with a cell phone in the mirror. There's no excuse. If you use a cell phone camera, get somebody to take one of you in 3 stances.

You'll cover all the angles in the most professional manner possible. You can use an online free photo editing tool to manipulate the pictures to crop them down, remove red eye and enhance them to look as good as possible.

The sponsor of the contest wants to use photos for their website to show their book, program or method worked. The BETTER the pictures provided, the easier it is for the judges not to get hung up on low quality photos. You don't need a high end camera to do this, you simply need to invest 10 minutes Day 1 and at the end of the contest.

Body Transformation Tip #3:

Write in a positive, story telling manner. The more variables to your story, the better. If you are the guy or girl who goes to the gym and has for years.. without much effort and burning fat and building muscle isn't a big deal.. good luck to you. If you are the person who has a story to tell about 5 kids, a working mom to boot or a dad who came back from the brink of destruction against all odds.. you're a shoe in.

People like a good story. A body transformation contest is about a person, who's TRANSFORMED themselves in more ways than a scale. Remember, if it were just computers judging people, the person with the best body composition change would win every single time. You'd bulk up.. get fat. Join the contest and diet down like a fool and beat everybody. Except..

A computer can't feel.

Judges can and if you've got a strong story to tell, the chances of you winning are high.

Every single person who has won, has a heart felt (true or not) story. Find your angle and use that to your advantage.

Winning a body transformation contest is much more than simply providing the best results a photo. It's about becoming a leader, connecting quickly and constantly to the community and documenting every angle of your story. Do this one, and you can join hundreds of contests and increase your chances of winning.

Secret Body Transformation Tip #4:

Be consistent. As stupid as this sounds, upwards of 55% of people will drop out. Remember the old saying, "80% of success is just showing up?" Pretty much rings true here as well. Even if you have no story to tell, just post every single day even if it's the lamest post, you're visibility will increase above the rest as many people just can't be consistent. The winners of those contests are unbelievably consistent with their visibility.

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1: Get SMART!

You're far more likely to succeed when you get specific about the fitness goals you wish to achieve.

SMART is an acronym for:

Specific (What do I want to accomplish?)

Measurable (How will I measure my progress?)

Attainable (Is my fitness goal realistic?)

Relevant (What is important to me?)

Timeframe (Establish a timeframe)

For example, instead of merely saying "I want to lose weight" a SMART goal would be: "I want to lose 2kgs every 3 weeks (8kgs in total over 12 weeks) because I want to fit into my old wardrobe, have more confidence and more energy to keep up with my children."

2: Use the most productive exercises

Resistance training is the most crucial component of a body transformation program, however not all exercises are created equal. Multi joint, compound exercises such as presses, rows, pull downs, squats & lunges should comprise the majority of your workouts as they have the greatest effect on your body's fat burning metabolism.

3: Keep your workouts short & intense

Some of the most spectacular body transformations have been achieved with less than 4 hours total exercise per week. It's the intensity of your workouts that produces real results - not how long you spend working out.

4: Ditch conventional cardio & switch to interval training

A scientific study done by Laval University in Canada proved that short duration interval workouts burn up to 9 times more fat than traditional 'go slow' cardio workouts. So forget spending hours walking on the treadmill and get the job done in half the time with 9 times the results!

5: Avoid short term thinking

Instead of thinking of your body transformation program as only "12 weeks," adopt more long term thinking. In other words, see your body transformation program as a stepping stone to healthy exercise and nutrition habits that can be sustained life long.

6: Track your progress

At regular intervals enlist the help of a fitness professional to record your measurements and track your progress. Not only does this serve as an excellent motivational tool, it also helps you to stay accountable.

7: Cycle your carbohydrates

Eating the same foods and in the same quantities every day quickly leads to weight loss plateaus. (even when you're doing everything 'right') Cycling your carbohydrates and including planned cheat meals kick starts your body's fat burning metabolism so you can continue to lose weight week after week.

8: Be consistent

To achieve an outstanding body transformation consistency is everything. This includes:

· Working out 5 or 6 days per week - every week

· Eating small and often

· Drinking plenty of water

· Preparing your meals in advance and having the right nutrients on hand

· Keeping a food and/ or nutrition diary

Sporadic workouts and inconsistent nutrition will produce average results at best.

9: Have a support system

Share your fitness goals with your friends, family and closest acquaintances. When you surround yourself with positive influences you're much less likely to stray from your body transformation program.

10: Take action!

Having good intentions is one thing, however taking action is another. Don't give in to procrastination. Decide to be part of the minority that follows through with their body transformation goals by taking action.

Remember, there will NEVER be a "right time" to start a body transformation program. The right time is NOW!

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Over the years I've had the opportunity to witness some amazing body transformations - the type of transformations where people say, 'how did that person change so much in so little time?' So why is it that some people achieve mediocre results whereas some participants achieve outstanding results?

What mindset, what training and nutrition principles do these participants apply that make them stand out from the rest of the crowd? Having worked with hundreds of 'body transformers' over the years, I'd like to share my observations...

1) Desire: The participants who achieve the best results are passionate about achieving their goals - and it's this passion that drives them to consistently perform at very high levels. Therefore, you need to ask yourself the question, 'what is YOUR motivation for starting a 12 week challenge?' Perhaps you're wanting to look your best for a special event, or to look great on the beach? Maybe it's because you wish to improve the quality of your health, have more energy from day to day or because your doctor encouraged you to lose weight to reduce your blood pressure...

There may be moments when the going gets a little tough and when you'd rather have a day off. It's times such as this when when you need to remind yourself why you're doing this in the first place. It all begins with a strong desire.

2) Positive Attitude: The most successful participants have a positive attitude. Their mindset is so strong that NOTHING deters them! They ignore any negativity, including the people who say, 'you can't do that' or 'that's just not possible.' They never make excuses and they remain focused and 100% committed to their goals.

As well as having a positive state of mind, what principles do the most successful participants apply in and out of the gym to guarantee an impressive transformation?

3) Planning - Training: It may sound cliche, and I'm sure you've heard the saying. 'If you fail to plan, you plan to fail.' So true. The most successful participants write out their workouts in advance. They eliminate all the guesswork as they know exactly how fast they need to run, how many reps and how much weight they need to use at their next workout to get the best results.

4) Planning - Nutrition: Planning your meals in advance ensures you'll always have the right supply of nutrients on hand and you'll be less likely to deviate from your healthy nutrition plan or grab fast food on the go. The most successful participants keep a nutrition diary, they plan their food in advance and record their daily food intake. This allows them to identify any eating habits or patterns that need to be improved.

5) Quality Training: When it comes to transforming your body, most people are very surprised to learn that the time required in the gym is actually quite small. (Usually only 3 - 4 hours per week)

That's because, it's all about quality training. What is the definition of quality training? It's utilizing proper exercise form, progressive resistance training and training with sufficient intensity.

Let's address each of these separately.

Proper Exercise Form: If you use excessive momentum, partial ranges of motion or you 'cheat' the weights up on certain movements, the only person you're cheating is you! If you're using a weight that's too light (or too heavy for that matter) it's virtually impossible to stimulate the necessary muscle fibers. It's about establishing the 'mind to muscle connection' and targeting the specific muscle group with the exercise you're performing.

Progressive Resistance Training: You have to give your body a reason to change. If you perform the same weights and repetitions every workout, you're unlikely to notice positive changes. Successful body transformers ensure that no two workouts are identical. They either strive to add more repetitions, add more weight, reduce rest times or a combination of these variables.

Intensity: The term intensity is very subjective. In other words what one person may find challenging, another person may find easy. In order for the body to change you must consistently challenge yourself and work at a level of intensity that guarantees the best possible results. It's the intensity of the workout - not the duration, that is most important.

And a Word About Nutrition... The fact is, you can be doing everything else correctly - training intensely, getting plenty of rest, maintaining a positive attitude... but unless your nutrition is sound, your results will be less than optimal. That's because nutrition is at least 80% of the big picture!

It can take up to 21 days to establish a habit, therefore the first 3 weeks may require you to be diligent with your nutritional habits. Healthy eating is not difficult, it just requires a little planning and preparation. It's about giving your body the right nutrients so that you can perform at high levels. Similarly, it's about being aware of the consequences that certain foods might have on your energy levels, not to mention, your waistline! In short, successful body transformers pay as much attention to their nutrition as they do with their training and other lifestyle factors.

So there you have it - the secrets to achieving amazing results in only 12 weeks. Apply these principles and you too, can achieve a spectacular body transformation.

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