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Essential Fat Loss Tips

It takes effort. self discipline and an effective training and nutrition program to achieve a toned set of abdominals and reduce your body fat percentage to single digits. The tips we present here are what we feel are essential guidelines for revealing that elusive 'six pack'.

EAT PROTEIN WITH EVERY MEAL

Protein intake is an essential ingredient of any fat loss program, not only does it increase your metabolic rate, but also preserves muscle. Combined with your program this will bring about a well toned physique. A diet containing approximately 40% Protein, 40% Carbs and 20% Fat can actually accelerate fat loss when compared to a traditional high carbohydrate, low fat diet. For those wishing to increase lean muscle with the program protein is an absolute necessity. Imagine building a house with no bricks, the same can be said for adding muscle, no protein - no muscle, no bricks - no house!

AVOID CARBOHYDRATES & DRINKS BEFORE AND DURING EXERCISE

Quite simply, carbohydrates consumed before or during exercise will reduce the amount of fat you burn. Instead of breaking down the stored body fat, your body will burn the carbohydrates you have eaten instead, which is bad news! Even when consumed 2-3 hours before exercising, a carbohydrate meal will reduce the amount of body fat burned. This is why you MUST perform cardiovascular exercise on an empty stomach preferably first thing in the morning for maximum fat loss benefits or about 2-3 hours after a meal which contained carbohydrates. A recent study showed that a soft drink containing carbohydrates taken before exercise lead to a 34% reduction in fat burning. This doesn't mean that you should avoid drinks altogether. A wealth of research shows they can enhance endurance exercise like working out with weights. But if your goal is to lose weight or body fat, these drinks will slow you progress. Drink water to avoid dehydration during exercise, the more water the better.

INTAKE HEALTHY FATS

Believe it or not some fats are actually good for you and can accelerate fat loss. New research has shown that certain types will increase weight loss. Scientists report that fat loss diets containing essential fatty acids, (omega 3), found in salmon, tuna or sardines can increase fat loss by an impressive 13%. Make sure to include these essential fats in your diet on a regular basis.

AVOID STARCHY, PROCESSED, HIGH GLYCEMIC CARBOHYDRATES

Carbohydrates used to be known as either simple or complex carbs. Simple carbohydrates (like chocolate, chips, fruit and cakes) were thought to digest quickly, leading to rapid increases in blood sugar. Complex carbohydrates (potatoes, brown rice and vegetables) were thought to lead to a more gradual rise in blood sugar. However recent studies now rate carbohydrates according to their speed of digestion. This rating is known as the Glycemic Index (GI). Foods that digest rapidly lead to a fast release of glucose into the blood stream. These are known as High GI foods. Foods that digest more slowly release glucose into the blood gradually, and are classed as having a low GI.

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