Wednesday, January 04, 2006

Fat Burning Tricks

Now we all know that here after the holidays we want to at least lose the ten or so pounds we put on over the holidays. I'm going to give you a few tricks to discarding the fat and keeping the muscle.

1. Go for a walk. That right, go for a walk. Walk around the block, walk to the store, park farther away at work/store, but get out and walk. If the weather is bad and you have access to one use a treadmill while your watching tv or reading a book. It doesn't have to be far but it needs to be according to your present physical condition. If you are in good shape you can walk farther and faster. Each day try to walk farther and/or faster.

2. Eat more often. Now I am not talking about eating five course meals here. But we are talking about eating 5-6 times a day, smaller meals. This sets up your body to become a fat discarding machine. It negates the starvation response and reduces insulin spikes. Determine what your Total Daily Energy Expenditure (TDEE),reduce that by 10-20%, and split it up into 5-6 meals a day.

3. Drink plenty of water. A person should drink in the neighborhood of .5 ounces of water per lb of bodyweight. Now this does include any non-caffienated non-carbonated drinks (i.e. water, juice, milk).

4. Reduce the refined carbs in your diet. As they say "Back Away From the Doughnut". The pastries that we all love so well and swwets like candies, cakes, pies should be treated as treats...something we have occasionally in small doses. Use whole grain breads, dried fruits (cranberries are great), raw sugar when you use sugar (try to limit the sugar use).

There you have it. Four steps that can get you started on the road to fitness and health without overstressing your joints, heart, emotions.

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