A-Z of FAT LOSS

By Fitness Expert Ross Edgley BSc (Hons)

Apples - Contain a chemical called pectin which limits the amount of fat your cells can absorb

B - Vitamins - These are 8 water soluble vitamins that are essential to supporting the body’s metabolism

Calories - 3,500 calories equals one pound of fat, so to get rid of that number of calories would mean running at 9 miles per hour for 3 hours, or spending around 18 hours walking the dog

D -vitamin - Studies show people who have insufficient Vitamin D in their diet seem to gain weight, whilst those who have more tend to keep their weight constant. Sources of Vitamin D include Dairy foods, eggs and fatty fish such as mackerel and herring.

Eat small, frequent meals - By eating the same quantity of food but dividing it up into 5 small meals instead of 3 large meals the food is digested more efficiently, the bodies metabolism is increased (more calories burnt) and blood sugar levels remain constant (meaning you won’t have cravings as much)

Fat Stripper - Available from www.lamuscle.com, Fat Stripper is a fat loss supplement which contains Choline which aids the liver in the breakdown of cholesterol, inositol which transports fat out of your body and betaine which is a strong fat metaboliser.

Ginseng - Derived from the root of a Chinese herb, research reveals ginseng can reduce stress, boost energy levels and lastly greatly help for fat loss by nourishing the metabolic system.

Herbal Tea - Hot herbal drinks such as nettle, chickweed and green tea have been shown to break down fat deposits in the body and increase the metabolism.

Intensity Rate - When training it’s important to note the intensity of the exercise because high intensity training (working at 80%+ maximum work rate e.g. Sprinting) burns more calories than low intensity training (working at 50% maximum work rate e.g. light bike ride) however some muscle mass may be lost as well. However with low intensity training not as many calories are burnt however most of the calories come from fat meaning not as much muscle mass is lost.

Jogging - One of the most popular ways of keeping fit, it burns up almost 600 calories an hour. A downside is that it can result in long-term joint damage, especially in the knees.

Kelp - This is a form of seaweed and is great for supporting the body’s thyroid gland (this is the gland responsible for the bodies metabolism) 

L- tyrosine - This is a non-essential amino acid which can help to reduce appetite and support the body’s metabolism

Metabolism - This is the amount of calories your body burns at rest and it can be increased by performing more aerobic training (such as weight training.) Studies reveal weight training can increase a person’s metabolism for as long as 48 hours after they have finished training

No Sugars or Saturated Fats - Both sugars (found in chocolate and sweets) and saturated fats (found in cheese and pastry) are not needed in the diet and what is more they are mainly responsible for fat gain  

Omega 3 - It has now been proven scientifically that Omega-3 fish oil helps you lose weight. Studies at the University of South Australia have found that taking omega-3 fish oil combined with moderate aerobic exercise boosts weight loss.

Protein - All food once eaten needs to burn calories to digest it (it’s known as the ‘thermic effect of feeding’) however protein requires the most energy to digest and what is more it helps you feel fuller for longer more than any other nutrient.

Q10 Coenzyme - As well as being a great anti-oxidant and energy enhancer, Coenzyme Q10 also facilitates fat loss due to its stimulating effect on the body’s metabolism.

Rest - By exercising too much you can affect the body’s immune system and if you have a poor immune system it can detrimentally affect any fat loss goals you may have

Sculpt CLA 500mg - A supplement from www.lamuscle.com, it contains Conjugated Linolic Acid, fatty acids and Vitamin E which work together to ensure the body not only loses fat, but also keeps hard earned muscle as well.

Timing - Cardiovascular training is great any time of the day, however for optimal fat loss gains it’s best done first thing in the morning on an empty stomach. Since blood sugar levels and muscle glycogen levels are at their lowest because the body has fasted for 7 hours (while sleeping) so during exercise the body uses the fat on the body as a source of fuel.

Unsaturated Fats - People often make the mistake of thinking all fats are bad for you, this isn’t true. The unsaturated fats found in nuts, peanut butter and avocados are actually fat burning agents and actually aid weight loss.

Vitamins and Minerals - Integral to fat loss vitamins and minerals support the body’s metabolism and ensure every cell in the body can function efficiently.

Water - Water is essential for fat loss, if you don’t drink enough fluids the kidneys cannot function efficiently. If they can’t function efficiently, their surplus workload is done by the liver meaning the liver can’t do its job of metabolising stored fat for energy properly thus meaning less fat is burnt. So simply, not enough water means not as much fat is burnt.

Xenial - Studies reveal that being xenial (friendly) can reduce stress and therefore reduce the amount of cortisol released into the body. This is good for fat loss since cortisol is a stress hormone and when too much is present in the body it can lead to fat gain (especially around the abdomen)

Yoga - Although not directly related to fat loss, yoga is great for training the transverse abdominis which is the muscle that wraps around the midsection like a corset. When this is efficiently trained it ensures the waist remains thin and firm.  

Zzzzzzzz - When trying to lose fat it’s so important to get enough sleep, since if we don’t the body produces less of the hormone leptin. Leptin is the hormone responsible for alerting the brain we are full, and if this is scarce in the body you will always tend to overeat.

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

For more ab tips and advice, plus a Personalized Ab Diet Plan Join Sixpacknow.com Today and guarantee your access to the Web's Largest Abdominal Training Resource