Rapid Fat Loss To Reveal Your Inner Six Pack

No matter what the case may be, you do not have to be fat to have too much belly fat. It does not matter what size you wear, you don't have to see the belly fat for it to affect your health and appearance. There are two types of stomach fat: one that you can see and one that lies within the inner lining of the skin.

No need to panic, we need some fat in our bodies. So, having just enough is fine, but too much can cause health problems. Not all is created equal. "It reacts differently in different places," says Carol Shively PhD, professor at Wake Forest School of Medicine. In addition, the reaction is the key to what your fat is doing to you.

People store most of their fat in two ways:

    Just under the skin in the thighs, hips, buttocks, and abdomen. That is subcutaneous (under the skin) fat.
    The deeper fat is around vital organs (heart, lungs, digestive tract, liver, etc.) in the chest, abdomen, and pelvis. That's called "visceral" fat.

Subcutaneous is the fat we can see and visceral is the fat we cannot see.Fat does not just sit idle. It acts like an organ that secretes substances, says Kristen Hairston, MD, who is assistant professor of endocrinology and metabolism at Wake Forest School of Medicine.

Visceral fat provides cushioning around organs, Hairston says, "it dishes out a lot of nasty substances" that can be absorbed by the neighboring organs. For instance, visceral fat cells release inflammatory compounds that can lead to insulin resistance and some cancers. Moreover, increases your risks of high blood pressure, type 2 diabetes, heart disease, dementia, and cancers of the breast, colon, and endometrium.

The truth about abdominal fat
Everyone has the visceral fat no matter what size you are. When you gain weight, you gain both subcutaneous and visceral. Where you store your fat depends on your genes, and lifestyle (stress, and getting enough sleep), age and sex.

Men under 40 tend to have more visceral fat than women. Women store more of this fat after menopause.

"Everybody is going to have fat in both places, the concern is how much." Hairston tells WebMD.

In an obese person, the fat runs out of places to store and goes for the organs such as, the liver and heart.

Most experts agree that, no matter what your weight, a waistline that is over 35 inches for women and over 40 for a man indicates that you may have unsafe levels of visceral fat. Measure your waist to find out your waistline size.

If you are tired of being overweight or just want to get in better shape here are some effective methods that will help you melt away unwanted tummy fat. There is no one particular food that will help you lose visceral fat, but you will lose all kinds of fat by making important changes in your diet and lifestyle.

A High fiber diet may help. Hairston's research shows that people who eat 10 grams of fiber a day, without making changes to their normal diet, have less visceral fat over time than others. Two small apples, a cup of green peas, and a half-cup of pinto beans, are examples. Avoid fattening foods such as fried, bad carbs and high sugary beverages.

Too much or too little sleep plays a role in the build up of visceral fat. A study published in Sleep tracked adults' visceral fat over five years. People who slept five hours or less, or eight or more hours, per night gained more fat than those who slept between six and seven hours per night. The study does not show that the sleep was the only cause, but it may contribute to the fat build- up.

Stress management can help. Chronic stress you face in personal life and society, such as discrimination. The American Journal of Epidemiology showed that African-American and white women who reported experiences of discrimination had more visceral fat than women who had not had such experiences.

Not necessarily saying the if you are discriminated against you will gain weight, but Shively research focuses on social stress and visceral fat that the body can respond to all types of social stress by storing fat. You cannot control society's behavior, but you can control your reactions to it.

Working it out
Vigorous aerobic exercise has been shown to trim subcutaneous and visceral fat. In addition, it has been proven to prevent the accumulation of deepest fat over the years. In a Duke University study, 30 minutes of vigorous aerobic activity, done four times per week, reduced both types of abdominal fat. Resistance training by its self decreased only subcutaneous fat. The Elliptical, walking, bike riding are also vigorous workouts.


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Fast Weight Loss Diet

Fast weight loss diet plans are often the only way to get into that gorgeous little dress for the big event. So you only have a few days before the big date and your diet hasn´t been going as well as you had hoped and now you need to lose weight fast, then finding a quick fat loss regime may be your only option. So what should you be looking for in a rapid loss diet and how quickly can you lose the weight?

Fast weight loss diet plan guides should include information on both the advantages and the disadvantages of losing weight rapidly. They generally have just one thing in common; they require taking drastic measures in order to achieve drastic results.

Before embarking on any quick weight loss regime, consider your health and make sure that your body is up to the challenge by consulting with your doctor. Cleansing diets are generally the most popular for quick results, but it is important to know that you should never extend a cleansing diet beyond the timeframe suggested by your dietitian. Pushing your body beyond its capabilities can result in serious long term damage and a lowering of your metabolism will result in a slower burning of fat reserves in the future making it even more difficult to lose weight later on.

You need to be aware that any fast weight loss diet plan will result in some fat loss and a lot of water loss, so in order to continue losing weight after your initial rapid loss you will need to find an easy to follow diet that allows you to enjoy your food without having to worry about gaining that weight all over again. After your initial weight loss, there is nothing more demoralising than putting it all back on quicker than you took it off. In some of the more popular cleansing diets, you can expect a loss of up to two pounds per day, but remember that this is mostly water which you will regain without the right follow up system.

Fast weight loss diets plan tips and follow up systems will help you to maintain you quick weight loss and will also help you to keep that weight off and convert it into fat loss over the following weeks. You can turn a quick weight loss plan into a permanent fat loss plan by following just a few simple tips.


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What You Absolutely Must Know About Getting a Flat Stomach

I have a flat tummy!

My Stomach is like a washboard!

How would you like to be able to utter those words truthfully?

How good would it feel to be able to walk along the beach shirtless, in receipt of admiring and envious glances from those with flabby stomachs?

Well, I have some great news for you, it CAN be done, you really can achieve those results.

If you are serious about losing that beer belly, let's waste no more time, this is the start of your journey to fitness.

People are motivated primarily by two things.

They want to avoid pain, and pursue happiness. Having a fat stomach, feeling lazy and lethargic and experiencing back pain and bad posture are all conditions that can lead to depression, alcohol abuse and long term ill health.

Having a flat stomach and feeling great about your levels of fitness means you can experience the joys of having boundless energy, and as a result are far less lucky to succumb to the dangers of tobacco or alcohol addictions and live a longer, healthier and more enjoyable life.

No contest, is there?

But, if you have let your health slip and want to reverse years of neglect, exactly where do you start?

Well, the very first step you must take is to visit a health professional.

A basic check up will provide you with a useful snapshot of your current level of health and give you advance warning of any areas you need to be aware of.

Advising your health professional of your intentions is a vital first step which must not be overlooked. Jumping into an exercise program or diet without taking this step can lead to long term damage.

Having taken this step, the next thing you should do is carefully assess your diet.

Water intake is another vital component of your new fitness program, and you must work towards drinking at least two liters of fresh water each day, and this is important for two reasons.

Drinking fresh water will act as an appetite suppressant and flush out your vital organs such as the kidneys and liver.

OK, now we have you drinking a decent amount of good fluids, let's take a look at your intake of food.

There is no need to suddenly change your diet, better a more gradual move towards a healthier diet.
That said, the sooner you are consuming at least five portions of fruit or vegetables each day, the better.

Now, now matter how good your diet it, SOME form of exercise is essential, but it need not be a chore.
Now, I will share a little gem with you regarding exercise.

People are put off exercising because they think it all has to be done in one go, with a huge effort and if therefore BAD! This is a huge misconception.

Jackie Chan is one of the fittest people on the planet, but even he never passes up a chance a stealing a little bit of exercise here and there.

'Micro-Exercising' is all amount challenging yourself each day to find an opportunity to burn a few more calories.

It can, for example, be a simple as taking the stairs instead of the elevator. Walking to see a friend instead of taking the car. All these actions can add up to a lot of exercise over the week.

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The Only Rapid Fat Loss Diet You Will Ever Need

While it is generally regarded that consistent weight loss of 2-3 pounds per week is the safest and the easiest to sustain, there are a number of reasons why you might want to push the envelope and embark on a rapid fat loss diet. Perhaps you have a class reunion approaching, or your friends surprised you with a trip to Cancun in two weeks. Or maybe, for psychological reasons, you need to see some quick results before you settle into a more conventional nutritional program. Regardless, there are no shortages of "starvation" or "crash" diets, supplements, and a million other items being peddled to people in your position. Let's talk about the problem with traditional starvation diets and then we will go over a rapid fat loss diet which is admittedly difficult, but which will also reveal astonishing results in just a few weeks.

Have you ever tried to lose weight by starving yourself with the "Grapefruit Diet", or the "Cabbage Soup Diet", or any of its myriad clones? If you have, you will probably recognize the problems with these diets. The first week, you will most likely lose a lot of weight. Perhaps even a pound per day. By day 7 you step on the scale and you're down 7 pounds! You tell all your friends about the diet and this is how the fad continues. However, during the second week the weight loss slows down, you are having painful cravings, you feel ill and foggy headed and unable to work. Worst of all, the weight loss has come to a standstill. So, you think to yourself "well ten pounds isn't so bad, I'll just end the diet now", and what do you know? Within a few days you rebound right back to your original weight or perhaps you even picked up a couple more pounds as a "souvenir" from your trip down starvation lane!

Here is an important point, and if you can remember this, you will never fall for another starvation diet again: Your body holds between 5-10 pounds of water underneath the skin. When you go on a starvation diet you are only losing water! The minute you start eating normally the weight will come back, and since your metabolism has likely slowed down from malnutrition, it is very likely you will gain a couple "souvenir" pounds as a reminder of your horrible experience!

When designing the ideal rapid fat loss diet we need to take the above into consideration and take advantage of the millions of dollars of research poured into nutritional science each year. I will warn you: This diet is not easy. But, on the upside, it is easier than gulping cabbage soup all day long and it is the most effective rapid fat loss diet that has been published to this day. Here are some of the advantages of this rapid fat loss diet:

    It includes fiber. This is important for the health of your digestive system and cholesterol. It is woefully lacking from most rapid fat loss diets.
    Sufficient calories. You will be in a caloric deficit, but the total number of calories are double than most "starvation diets" and the results will be much better because they are the right kind of calories.
    Timed carbs. By eliminating carbs you will spare muscle and burn fat quickly. However, if you were to cut carbs out altogether you would quickly plateau. It is important to shake things up regularly, and for this reason you will consume carbs at the right times. After workouts and once per week in the mornings, when insulin response is greatest.
    Healthy fats. The diet includes health fats which help with energy, strengthen immune system, increase oxygen uptake, and so many other benefits we don't have space to list them all.

Here is your shopping list:

    High Quality Protein Powder (Make sure it is isolate, buy a two pound bottle so you aren't stuck with a taste you don't like). If you like fruity flavors than I recommend Syntrax Nectar.
    Shaker bottles. You will find these at a sports supplement store when you purchase the protein powder.
    Milled Flax Seeds. These provide your fiber and some of your EFAs. Purchase these at a local health food store or online.
    Udo's Oil Capsules. This will provide you with the all-important EFAs. Available at any health food store.
    Oatmeal.
    One of the following: Raisins, blueberries, blackberries.
    Grape Juice (Optional, see below)

Take your ideal weight and divide by 30. Round this number down and this is the number of protein shakes you will be drinking throughout the day. Include the flax seeds with each shake and take two of the Udo's capsules with each shake. You will be mixing the powder with water only, and ice if you prefer. You can mix the shakes ahead of time and take them to work with you. It is very important to drink them regularly throughout the day and never go longer than three hours without a shake.

Pick one day per week for your carb meal. On this day, you will substitute a bowl of oatmeal and your chosen fruit for the morning protein shake.

If you work out intensely, you can include one 8oz glass of grape juice after a weights workout three days per week. Otherwise, the weekly oatmeal will be your only carb source.

After following the above rapid fat loss diet, and including the RFB training routine, many people have reported losing up to 30 pounds in 28 days. Of course, we know that some of this is water (5-10 pounds), but since calorie consumption is sufficient you will avoid the negative side effects of starvation diets, and most importantly, your will results will be long lasting.

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Create Your Paleo Diet Grocery List

OK then. Let's get shopping with your Paleo diet grocery list!

You're all fired up and ready to make a start on what just could be the most important nutritional decision in your life so far... commencing the Paleo Eating Plan! It really is a great decision and if you stick to it, a decision that will pay off in so many ways when it comes to losing weight, detoxing your system, avoiding food intolerance's and just feeling much healthier in general! Now you need a Paleo Diet Grocery list for all those Paleo diet recipes! Read on!

I have separated the paleolithic diet grocery list below into categories that start with foods your inner caveman absolutely craves and then gradually goes down the Paleo pyramid until we end up at foods that you should definitely avoid and should never be in your paleo shopping list. Take notes, print this out, do whatever you have to do in order to ensure you have the best chance at making a successful conversion to the Paleo lifestyle and following the Paleo Diet Guidelines!

Paleo Diet Grocery List Essentials

Now just one more thing before we get started on some yummy Paleo diet meals. There are those who say that the Paleo menu is quite limited. As you will see just on the list below, this could not be further from the truth. Enjoy!

Looking at meats first... Paleo Diet Grocery List

    Beef, lean cuts only
    Chuck steak
    Hamburger, extra-lean (no more than 7 % fat).
    Flank steak.
    Lean pork, visible fat trimmed.
    Pork chops and pork loin.
    Top sirloin steak.
    Lean veal.

You can also easily add most sorts of game meats to this category. The "regular" game meats such as venison, goose and alligator are popular options however just about all game is acceptable from rattlesnake and pheasant to wild boar and reindeer. Just always remember to choose lean cuts with no fat.

Lean poultry is also a winner for your paleo diet grocery list but ensure it is only the white meat parts, preferably only the breast portion and that the skin is removed.

The Ocean provides those on the paleo plan a wealth of meal choices! Nosh away on all of these tasty seafood options...

    Bass, Bluefish, Cod, Drum, Eel.
    Grouper, Haddock, Halibut, Herring.
    Mackerel, Monk Fish, Mullet, Perch.
    Northern Pike, Rockfish, Orange Roughy, Salmon.
    Scrod, Shark, Red Snapper, Sunfish.
    Tilapia, Trout, Tuna, Turbot and Walleye.

Shellfish is on the Paleo diet grocery list too!

    Abalone, Clams, Crab, Crayfish.
    Lobster, Mussels, Oysters, Scallops and shrimps (prawns).

Of course there are still quite a few species of both fish and shellfish that I haven't included on this list but I'm sure you get the drift...

Chicken, duck and goose eggs are also great however please only limit yourself to a maximum of 6 eggs per week!

Paleo Diet Grocery List Items From The Fruit And Vegetable Department...

As you would imagine, fruit and veges make up a huge part of the Paleo lifestyle and should make up a large portion of your Paleo Diet Grocery list! These are the best of the bunch... get into them!

Apple, Apricot, Avocado, Banana, Blackberries, Blueberries, Boysenberries, Cantaloupe, Chermoya, Cherries, Cranberries, Figs, Gooseberries, Grapefruit, Grapes, Guava, Kiwi, Lemon, Lychee, Mango, Cassava melon, Honeydew melon, Nectarine, Orange, PapPaleo Diet Grocery Listaya, Passion fruit, Peaches, Pears, Persimmon, Pineapple, Plum, Pomegranate, Rhubarb, Star fruit, Strawberries, Tangerine, Watermelon. You just can't go wrong with any of those!

And now, heading over to the vegetable section... stock your crispers and refrigerators with these healthy Paleo choices. Artichoke, Asparagus, Beet greens, Broccoli, Brussels spouts, Cabbage, Carrots, Cauliflower, Celery, Collards, Cucumber and Bell peppers.

Seeds and nuts are also an extremely good resource, they taste great and are very filling! Try to eat as many of these varieties as you can and ensure most of them are regulars on your Paleo diet grocery list.

Almonds, Brazil nuts, Cashews, Chestnuts, Hazelnuts, Macadamia nuts, Pecans, Pine nuts, Pistachios (unsalted), Pumpkin seeds, Sesame seeds, Sunflower seeds, Walnuts.

All of the foods listed above are perfectly paleo approved meals and should form the bulk of your Paleo Diet shopping list. There are absolutely loads of choices available and definitely more than enough variety to keep you happy! Go nuts on all of them!

Paleo Diet Grocery List Moderation Items.

Now the list of foods below are all Paleo approved however they are not as good as the ones listed above. They can be enjoyed however only in moderation. Try and limit their intake just to treat foods or that something different now and then.

For the oil lovers out there, any of these Avocado, Olive, Flaxseed, Walnut and Canola are acceptable however try and limit yourself to only 4 tablespoons maximum per day.

OK, so our cavemen ancestors didn't have beer, wine or spirits after a tough day but most Paleo diet plan converts are allowed to indulge just a little bit! Coffee and Tea are also OK in moderation and also soda however make sure it is the diet or sugar free variety.

On the sweets side... well that is probably the only area where critics of the Paleo diet eating plan have some ground. There isn't a whole lot of sweets and desserts that you can have on your Paleo diet grocery list. The good thing is that after getting used to this way of eating, you really won't crave the sweet stuff as much as you used to and when you start to feel so much better... well... its an easy tradeoff!

Another good thing is that few people really eat a good variety of fresh fruit. Apples, oranges, bananas and grapes make up most of the fruit that gets eaten. There is a whole sweet spectrum of taste, texture, smells and variety in fresh fruit and once you realize this... you will find that the sweet cravings you used to have for cakes and candy are gone!

Get Shopping!

When you first start out on the Paleo diet eating plan it can seem tough to get your head around and be sure of what you can eat. I hope that this article has helped explain what items are the best and should always be staples on your Paleo Diet Grocery List.

When first starting out with the Paleo lifestyle it may seem like your choices for meals are limited. However the closer you look and the deeper you dig, you will quickly see that there are countless options to live Paleo and they are not all bland and boring either!

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24/7 Fat Loss Workouts - What Are They Made Of?

Most people train in a way which limits their fat burning. They may burn fat for a while, but they don't make their body burn fat for hours after the workout is complete. This kind of fat burning is sometime referred to as 24/7 Fat Loss. It is a term which signifies the fact that you can turn your body into a crazily efficient fat burning machine if you just train correctly.

By correctly, I don't mean that you can somehow take it easy. In fact, you will need to workout very hard to burn this kind of fat. You can't really achieve an optimal fat loss by cutting corners. You have to put in the work. There is no getting around it.

What I do mean by training correctly is that you need to do it smart. You need to make proper use of your time in the gym and you need to know how to train while you're there to maximize fat loss.

Let me give you some pointers on how you can create the kind of workouts that burn fat 24/7. I believe that these tips can make a big difference in the results you will get.

1. Work on your large muscle groups. You can burn a lot of fat by focusing on your biggest muscles. These are your legs, chest, and back. These will give you the best results for your time... as far as fat loss is concerned. So, exercises such as squats, lunges, leg extensions, pull ups, chest presses, chest flies, back rows, and deadlifts will deliver tremendous results. You wouldn't believe how quickly you can burn fat with such workouts.

2. Train hard with short rests - To keep your workouts intensive and hard you need to have proper momentum in them. You need to train hard and to do so quickly. Don't rest for too long between sets. Keep the workout flowing and your heart pumping hard.

3. Do free weight exercises and a lot of bodyweight training - You need to work in a free and flowing workout environment. Don't use a lot of training machines. They provide an unnatural workout environment and they limit the results you may achieve.

4. Push yourself hard toward the end - If you want to achieve a 24/7 fat loss you need to give yourself a metabolism boost. To do so without disrupting the flow of your workout, dedicate a few minutes at the end of your session to do a short circuit. Really push yourself and you will see results.

To learn more about how to achieve a 24/7 Fat Loss check out this 24/7 Fat Loss Workout.

Rick Kenzie is a fitness writer.