Lose Fat Fast by Combining This Exercise and Diet Program

The goal of any good weight loss program is to help you lose body fat. Unfortunately many diets cause you to lose water weight and even muscle mass just to show fast results on the scale. Getting dehydrated can make you lose 10 pounds or more quickly, but it won’t make you look better, and is actually dangerous to your health. Losing muscle is just as bad, as your muscles help you burn fat and give your body definition.

We’ve reviewed a wide variety of diet and exercise options and selected the methods that top fitness experts and athletes use to lose fat fast. By following these guidelines you’ll be able to avoid dehydrating yourself or shrinking your muscles, and instead will lose body fat while building a leaner physique.

Combine these Exercise and Diet Tips for Fat Loss:

1. Exercise Focus – Combine Strength Training and Cardio workouts
2. Dietary Focus – Eat Healthier, unprocessed foods in smaller amounts, several times a day

1. Exercise Focus – Combine Strength Training and Cardio Workouts

We’ve all been told that you should spend countless hours on a treadmill or elliptical to lose weight, right? No more! Fitness experts now recommend that you combine your cardio and strength training, which is called modified high intensity training (HIT). HIT is a fast-paced weight lifting session where you only rest a minute between each set and workout for 30 minutes or less per session. You do one set of 8-10 reps per lift, rather than the traditional 2-3 sets. Your goal is to use enough weight that you work your muscles to exhaustion within 8-10 reps.

Using modified high intensity training you get the benefit of cardio because you’re moving quickly while lifting weights. Strength training builds your muscles, allowing you to burn more fat even when you’re at rest, and also gives your metabolism a boost throughout the day.

Here are a few tips for maximum fat burning:

• Repeat this routine 3 times per week for just 25-35 minutes each time. By following the HIT plan, a short workout can be as effective as an hour long session.
• Walk. On days you don’t go to the gym, make it a point to walk at least 20-40 minutes. This burns some calories aned will keep your metabolism ‘up’ on your days off from the gym.
• Track your progress. Use a diary for your workouts and weekly weigh-ins. We also recommend keeping a food journal.

2. The Best Fat Burning Diet

• Eat smaller meals, 4-6 times per day to keep your metabolism running at peak fat burning levels. Try and eat at the same times each day, and wait about 2 hours between meals.
• Water will help you flush extra fat from the body. Drink at least the recommended eight 8-oz. glasses.
• Eat whole, unprocessed foods 85% of the time. This keeps your sugar intake to a minimum, and naturally lowers the amount of simple carbohydrates you consume. Of these foods, try and eat about half of them raw – in the form of nuts, seeds, salad, uncooked veggies and fruits.
• Eat a moderate amount of lean protein. No need to go overboard, as too much protein can tax your digestive system. Stick to proteins such as nuts, seeds, soy, and hemp protein as your primary sources. Add a few servings of eggs, low fat dairy or rice milk, and lean, grass fed meats each week.
• Healthy Fats such as fish oil, olive oil, nuts and avocados. Unlike dairy and meat fat, these choices are very good for you. They aren’t going to make you fat if eaten in moderate amounts, either. Plus they have the benefit of keeping you from feeling hungry while slowing down digestion. This results in steady insulin levels.
• Carbohydrates. Stick to whole grains, quinoa, spelt, and other complex grains in moderation and avoid most simple carbohydrates such as white bread and even ‘whole wheat’ bread. If you do eat simple carbs, try and do so just after a workout.
• Alcohol, coffee and sugar. Keep these to a minimum as they add unwanted calories and escalate blood sugar levels.
• Plan ‘cheat meals’ every so often. Statistics show that having a favorite meal or treat on occasion helps you to burn fat more efficiently. It keeps your body from adjusting to your restricted diet so that your metabolism doesn’t slow down, gives you the satisfaction of your favorite food, and generally makes it easier to stay on your diet. Plan a cheat meal every few days, and stick to the one meal or dessert, then go right back on your plan.

By combining a modified high intensity program with a healthy diet plan, you can obtain optimal fat burning results and meet your goal to burn fat fast. It also allows you to enjoy some of your favorite foods while you increase your lean muscle mass.