4 Good Fat Burning Exercises To Melt Fat Away

By Chris Krieger 

When most people talk about working out, or the best way to burn fat, a lot of times they are talking about going to some kind of a gym and using all kinds of machines to do various exercises. Although this is a good way to work out, a lot of people either don't have the time or the money to spend on a gym membership. So I'm going to show you how you can do some good fat burning exercises at home.
Good Fat Burning Exercises

Exercise #1: Walking
This is the simplest exercise of all but it's power is often overlooked. To start losing weight, all you need to start doing is walking every day. If you set a goal of 30-40 minutes four times a week, you WILL lose weight. You can burn up to around 180 calories from a brisk 30 minute walk. It might not be the fastest way to lose weight but it is a dependable one if you have to patience to stick with it. Combining walking with a healthy diet will allow you to lose weight at a quicker rate. Another way to speed up this process would be to walk for longer periods of time or to walk at a faster pace. And one of the best things about walking is that it is not a big intrusion on your lifestyle.

Exercise #2: Jumping Rope
This is one of the most simple, yet extremely effective exercises you can do at home. Jumping rope is a tremendous calorie burner. You'd have to run a mile in under eight minutes to burn as many calories as 15 -20 minutes of jumping rope. This is one of the good fat burning exercises because it is good for increasing your cardiovascular fitness level and gives you a full body workout. Even though your body is doing a lot of work, jumping rope is easier on your knees and joints than either running or jogging, as long as you are jumping with and landing your toes, not using your heels.

Exercise #3: Step Aerobics
Another of the simplest exercises you can do at home would be step aerobics. You don't need to attend one of those fancy step classes at a gym, all you really need for this workout is some stairs or a sturdy box to step up on, such as a milk crate. Depending on the intensity and pace at which you step, you can burn anywhere from 200-300 calories from stepping for 30-40 minutes.

Exercise #4: Running
The last exercise that you can do without a gym is to simply run. Running is another effective way to improve your endurance and get your heart rate going so you are able to burn fat. If you begin running daily you will greatly increase your bodies metabolism which will cause you to burn more calories throughout the day. Gradually increase the amount of time you spend running until you can run for 25 minutes. Between 12 and 25 minutes is the window of time where the greatest number of calories of fat are burned.

Following even just one of the above good fat burning exercises will start to put you on the right track to losing unwanted fat. To start off, just pick one of the exercises and stick with it. Given a little time, you WILL see results.

I hope you found this article useful, if you want to learn more about being healthy and finding the best way to burn fat click on the link and visit our website today for a free report about losing stomach fat.

Article Source: http://EzineArticles.com/?expert=Chris_Krieger

Give Yourself The Gift Of Health With These Nutrition Tips

By Adeline Guridi

Eating healthy can be a very daunting task for many people. Many people claim they can't stick with eating healthy because healthy food does not taste good, or that eating healthy food is not convenient. However, the article below will prove that eating healthy does not have to taste terrible or be difficult. In fact, eating healthy can be quite delicious and simple.

Watch you red meat for proper nutrition! Staying away from red meat is an essential nutrition tip for any successful diet. Red meat is packed with enough saturated fat to clog anyone's arteries, and in some studies, has been linked to an increased risk of cancer! Red meat - once in a blue moon - won't hurt you, but in general, it's safer to not make it a common part of your diet.

One great way to live healthier is to eat nuts. Nuts have been proven to be very good for the heart. Nuts have monounsaturated and polyunsaturated fats that are great for the heart. Nuts also have other nutrients such as fiber and vitamin E that can lower your risk of heart disease.

To get great nutrition every day, eat a large bowl of oatmeal or granola for breakfast. Have a big salad or a sandwich on whole grain bread with lots of veggies for lunch. Snack abundantly on fresh fruits and veggies. Have only one serving of whatever you are preparing or serving for dinner, and avoid snacking after dinner. This balanced approach will provide good nutrition and weight control.

Eat at least five servings of fruits and vegetables a day to help with your weight loss. Fruits and vegetables are full of good-for-you nutrients, fiber, and vitamins. They will keep your appetite in check. These healthy foods are also low in calories which will help keep your daily calorie count low.

Watch your urine to see if you are getting enough liquids. You should have pale orderless urine before and after you workout. If your urine is very dark, then you are not drinking enough water. If it is almost clear, you are getting more than enough. Dehydration can hurt the body.

Consume the right amount of omega-3 fatty acids. Two servings per week of fatty fish, such as salmon, is enough for people in good health, but many experts recommend 1-3 grams of fish oil per day for people with cardiovascular disorders. A healthy intake of these essential fats, which the body cannot produce on its own, helps normalize cholesterol and reduces the risk of heart disease. Don't overdo it, though, because more than 3 grams can cause excessive bleeding.

You might buy ground turkey thinking that it's lower fat, and therefore better for you nutritionally. But you should always read the labels, and ground turkey is no exception. Ground turkey contains both white and dark meat, the latter being high in fat. And ground turkey, though certainly leaner than ground hamburger, is actually higher in fat than ground sirloin.

Breakfast is really the most important meal of the day. It has been repeated so often that it has become a clich, but the fact remains that you should not skip breakfast. Even if you are not hungry, eating a healthy breakfast will ensure that your body has the fuel it needs to make it through the day.

A simple strategy to have a more nutritious diet is to drink water instead of sugary drinks. Not only will this help hydrate the body better and lead to better health, it will also cut calories from you daily intake and lead to better fitness. Energy drinks, sports drinks, and soda are a major source of added calories and sugars in American diets.

Limit the consumption of meats. There is never the need to eat a steak that is larger than eight ounces. It is too hard for your body to digest and will end up being more toxic than nutritional. Stick with meats that are white and choose a meal that includes three to six ounces of the white meats.

If you are going to prevent yourself from over eating and drowning your body in excess calories, make sure that you calculate your daily caloric needs. This will give you a limit for the amount of calories you can intake each day. There are a variety of services that will help you calculate this value.

You may be thinking that substituting sugar for some other kind of sugary substance may be a good thing. While these don't have any direct affects to your weight, they are proven to have other damaging consequences including cancer and could possibly increase your level of hungry by not having your daily need of sugar.

Start your day with a healthy breakfast. Many people think that by skipping breakfast they will save calories. However, studies have shown that eating breakfast gets your metabolism going, prevents you from overeating later on in the day, and ultimately helps you lose weight. To maximize your results, choose protein and fiber-rich foods over sugary doughnuts.

If you are looking for a good nutrition tip, you should strongly consider eating more foods that contain omega 3 fats as they are essential to maintaining a healthy body. Foods such as fish, nuts and seeds all contain omega 3 and they can also be found in supplemental pill form.

To avoid eating too much food at mealtime when dieting, use smaller plates, bowls and cups. It is instinct to fill up your plate so if you use smaller dishes, you will eat less food. Your mind will also let your stomach know you are full since you see a full plate when eating.

If one likes salad that is no problem but they should be wary of putting on too much salad dressing. These dressings can often be high in nutritionally detrimental elements. Fats for one are often common in various salad dressings. Salad can be great for one's nutrition however one should go light with the dressing. This article proves that it is possible to eat healthy, delicious foods, and it doesn't have to be complicated. All it takes is a little preparation on your part. Hopefully these tips will make it a lot easier for you to stick with a healthy eating program for the long run.

About the Author:

The author has over twelve years of experience on the topic of vetamine shop. You can find the solutions to your inquiries on this site: http://www.vitaminefoods.net/en/shop/.

The Power of Protein For Fat Loss

Make no mistake about it; protein is the key metabolic currency of your body. In other words, it drives virtually all aspects of metabolism. The secret to getting lean is replacing some of the carbohydrates in your diet with protein that is low in saturated fat.

Numerous studies have shown that simply by replacing the majority of starch carbohydrates and processed sugars in your diet with protein, people can create fat loss even without changes in their energy expenditure through exercise. There is no denying the metabolic effect protein has on your body.

Your objective is to condition your body to use more protein and gradually replace your cravings and dependency on starch carbohydrates and sugars. This can be accomplished by eating more protein from both plant and animal sources. I've personally found it to be extremely difficult relying solely on these sources which is why I recommend protein supplementation.

It's a good idea to include protein powders as a way to increase your metabolism. The most successful dieters incorporate protein powder into one or more meals per day.
Here are some simple ways you can use protein powder in your diet.

• Add a scoop of protein powder to your oatmeal
• Add a scoop of protein powder to low fat yogurt or cottage cheese
• Add a scoop or two of protein powder to ½ cup frozen fruit, water, yogurt, and ice for a smoothie.
• Add a scoop or two of protein powder to water or unsweetened almond milk for a shake.
• Add a scoop or two of protein powder to your favorite casserole or other recipe

Facts on protein
• Protein is the most thermic (heat producing) macronutrient burning 4-5 times more calories during digestion than carbohydrates.
• Protein helps suppress hunger better than even starch carbohydrates and fats.
• Protein is the primary nutrient responsible for building lean muscle.
• Insufficient protein intake effects bone cell synthesis, red blood cell production, and immune system function.
• Increased protein consumption can help promote growth hormone release in the body leading to lean muscle development and fat burning.

As you probably already know fish, lean red meat, chicken, turkey, nuts, legumes, and eggs are the most widely recommended choices for dietary protein. While these are all excellent choices I believe the typical dieter trying to burn body fat should consume around 1/3 of their daily protein from supplemental protein sources. The reason is I've found the average individual with a busy lifestyle will simply not eat enough protein from whole foods to support lean muscle development.

I'm all about finding what works best with your busy lifestyle and not pushing some idealistic philosophy you probably won't follow. The reality is most people probably won't eat a chicken breast at 10:00AM so what can you do? A supplemental protein shake or quality meal replacement simply works best.

If you'll eat the four ounces of tuna fish and piece of fruit at your mid-morning snack that's great, but if you can't stay consistent with that kind of strategy you should look to use supplemental protein powder. That handful of nuts and a few crackers won't cut it for supporting lean muscle development.
I'm a firm believer in the importance of increasing lean muscle tissue when looking to lose body fat. The nutritional strategies I endorse will always be highly favorable for lean muscle development.

Post Workout Protein Requirements
You'll need a modest amount of essential amino acids available through out the day if you want to support muscle and burn fat. This is especially true "post-workout" when protein synthesis is required much faster than you could manage by eating whole foods.

By the time you digested and assimilated the protein from whole foods a significant amount of cellular recovery would be lost. It is extremely important that you provide your body with the right nutrients following a high intensity resistance workout in order to begin the recovery process in the muscles.

Resistance training breaks the muscles down which is the first step in creating lean muscle development. The recovery process is equally important and is dictated by proper nutrition and rest. If you want faster results you must give your body every advantage you can on improving recovery.
The best way to do this in my experience is to drink a protein shake immediately after your workout with the right ratios of protein. Not just any type of protein and not just in any amount.

My recommendation is whey isolate because it has the highest amount of essential and branched-chain amino acids (BCAA's) while also being the fastest protein to be assimilated by your body.
There is some variance in opinions on the amount of carbohydrates and protein you should consume but I have found that a good rule of thumb is to consume around 20-30 grams of protein and very little to no carbohydrates immediately following a high intensity resistance workout if you're overweight.

Carbohydrate loading post-workout should be reserved for those who are already lean or for individuals finishing long-duration endurance type events or workouts.
Post workout protein should not exceed 20-30 grams as too much protein is counterproductive. Excess protein will promote the release of glucagons (which is the antagonist of insulin). Since insulin is needed to shuttle the glycogen and amino acids into the muscle cells you'll need it to do its job during this important time.

Stay away from protein shakes and drinks that contain more than 20-30 grams of protein. You'll be much better off with a lesser amount as your body simply can't assimilate and use that much protein at one time.

Any way you go about it, just look to increase your protein consumption and you'll be on your way to better weight loss results.
 

Shane Doll is a certified personal trainer, fat loss expert, speaker, and founder of Shaping Concepts, a personal fitness training studio that specializes in Charleston weight loss programs for body transformation. To learn more about the strategies he uses to help clients lose weight and get in shape visit http://www.shapingconcepts.com. You can also download his free e-book "The Lean Code Method Quick Start Nutrition Guide."
 

Article Source: http://EzineArticles.com/?expert=Shane_Doll

 

Fat Burning Foods for Effortless Fat Loss

Losing weight is easier when we incorporate fat burning foods into our diet. Fat burning foods work in a variety of ways. Some work because the combination of their components increases our metabolic rate. Some work due to being low in calories and because they require more energy to digest. Others work because they are low in calories and even when ingesting a small quantity of the particular food we feel full. The cooking method selected can also result in a lower calorie count, which ultimately equates to increased fat loss.

Regularly eating fat burning foods with the above qualities will, over time, result in effortless fat loss. Add exercise into the mix, and fat loss will occur at an even faster rate.

Fat Burning Foods - 10 of the Best:

Fruit
Along with being good for us and tasting great, most fruits have excellent fat burning properties. Citrus fruit, in particular, has an abundance of vitamins and minerals including vitamin C, which is a proven fat burner. It also has a high water content and a low calorie count. Citrus fruits include oranges, lemons, limes, grape fruit, kiwi fruit, mandarins, tangerines, kumquats and clementines. Other fruits high in vitamin C include apples, strawberries, raspberries, cherries, plums, grapes and tomatoes.

Fruit, in general, increases metabolism and reduces bad cholesterol levels, so try to include it in your diet every day. An easy way of doing this is to have fruit for breakfast and if you feel like a snack, make it fruit. Blueberries, bananas, mangoes, papaya and pomegranates are other healthy, delicious and satisfying fruits to incorporate into your diet on a regular basis.

Vegetables
The majority of vegetables are low in calorie and contain vitamins and minerals that rev up our metabolism. Most are also fat free and even lower in carbs than fruit. Vegetables that can be eaten in abundance include spinach, broccoli, cabbage, artichokes, beans and peas. Cucumbers, lettuce and celery are also excellent choices because of their very low calorie and high water content.
Due to their higher calorie count, potatoes and sweet potatoes or yams should be eaten in moderation. When you do eat these, try to cook them with their skin on as the skin is a great source of insoluble fiber.

When cooking vegetables, steaming or boiling will not add any calories. If you want to stir-fry your veggies, do so in the so called "good" oils such as olive, soybean, sunflower or sesame oil. Steer clear of deep frying and heavy, fat laden sauces. Instead, use fresh herbs and spices to add flavour.

Oats and Barley
Cereals containing oats or barley are excellent fat burners due to their high insoluble fiber content. Foods containing insoluble fiber satisfies our hunger and keeps us feeling full for longer. When we feel satiated we are less likely to eat large meals or snack on junk food.

Edible Pulses
Chickpeas (garbanzos) and lentils fall under the category of edible pulses, or legumes. They are nutritious, satisfying and with the addition of herbs and spices, very tasty. They are also low in calories and cholesterol, high in fiber and abundant in amino-acids/plant protein.
The variety of uses for these edible pulses is only limited by your imagination. They can be eaten hot in soups or stews or cold in salads and, containing close to 25% protein, they make an ideal meat substitute for vegetarians who can find it hard to get sufficient protein in their diets. Other edible pulses include kidney, navy, string, lima, bush and soy beans and peanuts.

Eggs
In the old days we were told that eating eggs resulted in high cholesterol and that we should only eat the whites and maybe one or two whole eggs per week. Medical opinion on this has changed, and eating an egg a day is now not just considered safe, but encouraged.

Eggs provide us with protein and minerals. They are quite low in calories and low in the saturated, or "bad" fat we should avoid. Some studies have, in fact, shown that a regular consumption of eggs can increase our level of "good" cholesterol.

Veggie omelets combine two fat burning foods. They are quick and easy to make, and the vegetables, herbs and spices used can be changed around so they never become boring.
Some dietary studies have concluded that those who eat an egg for breakfast on a daily basis, along with or instead of toast and cereal, lose double the amount of weight as dieters who eat a carbohydrate based breakfast.

Nuts
Nuts are filling, nutritious and they contain monounsaturated fatty acids, also known as MUFA's. These healthy fats actually burn fat. This makes nuts a far better snack choice than a donut or candy bar and they are just as convenient to grab on the run or pack in your lunch box. Nuts can also be used as an ingredient in salads and stir-fries, or as a coating when baking fish.

We've all had it drummed into us that fats make us fat. You may be surprised to know that this is not necessarily the case, and that people who lack healthy fats in their diet are far more prone to piling on the pounds than those who regularly include moderate amounts of healthy fat. The key here is moderation. Eat a small handful of peanuts, pecans, hazelnuts, macadamia nuts, almonds or walnuts every day and reap the health and weight loss benefits. Any more than a small handful though, and you will risk consuming too many calories.

Fish
Fish is an excellent source of protein and being rich in omega-3 and omega-6 fatty acids, provides us with the good fats our bodies need to stay healthy. It is also low in calories and saturated fat. Any fish is good, providing it is grilled, baked or pan fried and not deep fried or smothered in heavy calorie-laden sauce. The best sources of omega-3 fatty acids include salmon, mackerel, trout and tuna.

Chicken and Turkey
For those who eat meat, white meat such as chicken and turkey is a better option than red meat. Chicken and turkey are excellent fat burning foods as they are high in protein with a low calorie count and carbohydrate level. High protein foods take longer to digest than foods with a low protein content, and more energy is expended in the process. It's important not to consume the chicken or turkey skin as these are high in fat. If you must have red meat, limit it to a small serving two to three times a week at most, and choose lean cuts or pork. As with other foods, the way it is cooked and ingredients added can increase the calorie count substantially.

Water
While not a food, water deserves to be included in this list. Water is essential for life. It keeps our metabolism ticking over, therefore it helps us burn body fat. It also helps flush toxins from our system and it is calorie free.

Foods that contain a lot of water impart a feeling of fullness, so we need less of the food to feel satisfied. Examples include cantaloupes, cucumbers, gourds, chard, papaya and watermelon.
When possible, choose whole foods over processed or refined food, using the fat burning foods above for reference. These fat burning foods contain lower levels of fat and sugar and less calories and carbohydrates than cakes, cookies, pizza and the like. Centering your diet around the former foods and limiting consumption of the latter will ulitmately result in a healthy weight loss.
 

I hope you enjoyed my article. Click link to find out about 5 of the tastiest foods that burn fat and check out my blog for diet tips and advice including info on the best diets to lose weight.
 

Article Source: http://EzineArticles.com/?expert=Susan_Gay_Butler

Losing weight is easier when we incorporate fat burning foods into our diet. Fat burning foods work in a variety of ways. Some work because the combination of their components increases our metabolic rate. Some work due to being low in calories and because they require more energy to digest. Others work because they are low in calories and even when ingesting a small quantity of the particular food we feel full. The cooking method selected can also result in a lower calorie count, which ultimately equates to increased fat loss.

Regularly eating fat burning foods with the above qualities will, over time, result in effortless fat loss. Add exercise into the mix, and fat loss will occur at an even faster rate.

Fat Burning Foods - 10 of the Best:

Fruit
Along with being good for us and tasting great, most fruits have excellent fat burning properties. Citrus fruit, in particular, has an abundance of vitamins and minerals including vitamin C, which is a proven fat burner. It also has a high water content and a low calorie count. Citrus fruits include oranges, lemons, limes, grape fruit, kiwi fruit, mandarins, tangerines, kumquats and clementines. Other fruits high in vitamin C include apples, strawberries, raspberries, cherries, plums, grapes and tomatoes.

Fruit, in general, increases metabolism and reduces bad cholesterol levels, so try to include it in your diet every day. An easy way of doing this is to have fruit for breakfast and if you feel like a snack, make it fruit. Blueberries, bananas, mangoes, papaya and pomegranates are other healthy, delicious and satisfying fruits to incorporate into your diet on a regular basis.

Vegetables
The majority of vegetables are low in calorie and contain vitamins and minerals that rev up our metabolism. Most are also fat free and even lower in carbs than fruit. Vegetables that can be eaten in abundance include spinach, broccoli, cabbage, artichokes, beans and peas. Cucumbers, lettuce and celery are also excellent choices because of their very low calorie and high water content.
Due to their higher calorie count, potatoes and sweet potatoes or yams should be eaten in moderation. When you do eat these, try to cook them with their skin on as the skin is a great source of insoluble fiber.

When cooking vegetables, steaming or boiling will not add any calories. If you want to stir-fry your veggies, do so in the so called "good" oils such as olive, soybean, sunflower or sesame oil. Steer clear of deep frying and heavy, fat laden sauces. Instead, use fresh herbs and spices to add flavour.

Oats and Barley
Cereals containing oats or barley are excellent fat burners due to their high insoluble fiber content. Foods containing insoluble fiber satisfies our hunger and keeps us feeling full for longer. When we feel satiated we are less likely to eat large meals or snack on junk food.

Edible Pulses
Chickpeas (garbanzos) and lentils fall under the category of edible pulses, or legumes. They are nutritious, satisfying and with the addition of herbs and spices, very tasty. They are also low in calories and cholesterol, high in fiber and abundant in amino-acids/plant protein.
The variety of uses for these edible pulses is only limited by your imagination. They can be eaten hot in soups or stews or cold in salads and, containing close to 25% protein, they make an ideal meat substitute for vegetarians who can find it hard to get sufficient protein in their diets. Other edible pulses include kidney, navy, string, lima, bush and soy beans and peanuts.

Eggs
In the old days we were told that eating eggs resulted in high cholesterol and that we should only eat the whites and maybe one or two whole eggs per week. Medical opinion on this has changed, and eating an egg a day is now not just considered safe, but encouraged.

Eggs provide us with protein and minerals. They are quite low in calories and low in the saturated, or "bad" fat we should avoid. Some studies have, in fact, shown that a regular consumption of eggs can increase our level of "good" cholesterol.

Veggie omelets combine two fat burning foods. They are quick and easy to make, and the vegetables, herbs and spices used can be changed around so they never become boring.
Some dietary studies have concluded that those who eat an egg for breakfast on a daily basis, along with or instead of toast and cereal, lose double the amount of weight as dieters who eat a carbohydrate based breakfast.

Nuts
Nuts are filling, nutritious and they contain monounsaturated fatty acids, also known as MUFA's. These healthy fats actually burn fat. This makes nuts a far better snack choice than a donut or candy bar and they are just as convenient to grab on the run or pack in your lunch box. Nuts can also be used as an ingredient in salads and stir-fries, or as a coating when baking fish.

We've all had it drummed into us that fats make us fat. You may be surprised to know that this is not necessarily the case, and that people who lack healthy fats in their diet are far more prone to piling on the pounds than those who regularly include moderate amounts of healthy fat. The key here is moderation. Eat a small handful of peanuts, pecans, hazelnuts, macadamia nuts, almonds or walnuts every day and reap the health and weight loss benefits. Any more than a small handful though, and you will risk consuming too many calories.

Fish
Fish is an excellent source of protein and being rich in omega-3 and omega-6 fatty acids, provides us with the good fats our bodies need to stay healthy. It is also low in calories and saturated fat. Any fish is good, providing it is grilled, baked or pan fried and not deep fried or smothered in heavy calorie-laden sauce. The best sources of omega-3 fatty acids include salmon, mackerel, trout and tuna.

Chicken and Turkey
For those who eat meat, white meat such as chicken and turkey is a better option than red meat. Chicken and turkey are excellent fat burning foods as they are high in protein with a low calorie count and carbohydrate level. High protein foods take longer to digest than foods with a low protein content, and more energy is expended in the process. It's important not to consume the chicken or turkey skin as these are high in fat. If you must have red meat, limit it to a small serving two to three times a week at most, and choose lean cuts or pork. As with other foods, the way it is cooked and ingredients added can increase the calorie count substantially.

Water
While not a food, water deserves to be included in this list. Water is essential for life. It keeps our metabolism ticking over, therefore it helps us burn body fat. It also helps flush toxins from our system and it is calorie free.

Foods that contain a lot of water impart a feeling of fullness, so we need less of the food to feel satisfied. Examples include cantaloupes, cucumbers, gourds, chard, papaya and watermelon.
When possible, choose whole foods over processed or refined food, using the fat burning foods above for reference. These fat burning foods contain lower levels of fat and sugar and less calories and carbohydrates than cakes, cookies, pizza and the like. Centering your diet around the former foods and limiting consumption of the latter will ulitmately result in a healthy weight loss.
 

I hope you enjoyed my article. Click link to find out about 5 of the tastiest foods that burn fat and check out my blog for diet tips and advice including info on the best diets to lose weight.
 

Article Source: http://EzineArticles.com/?expert=Susan_Gay_Butler