How to Lose Fat When Your Body Fat Percentage Is Over 50 Percent

Weight loss requires willpower and dedication, but if you have a lot of weight to lose, it's especially daunting. When your body fat percentage is over 50 percent, you're likely looking at months or possibly years of work to get the physique you want, depending on how much weight loss you plan to achieve. However, you'll likely see noticeable results within the first two months, which can motivate you to keep going. Talk to your doctor before you start on your weight-loss and fitness journey; she can offer guidance to address any underlying health conditions to keep you safe as you get fit and lose body fat.

Starting Your Fat Loss Journey

Exactly how much fat you need to lose depends on your current weight. If you're currently considerably overweight or obese, you should aim for significant weight loss; if you're not significantly overweight, but have a high body fat percentage, aim for a smaller weight loss to help improve your body composition. Your target body fat percentage varies depending on your age and gender; women should generally aim for 16 to 31 percent, while men should try for 10 to 22 percent.

To lose fat, you need to burn more calories than you take in from food and drinks so that your body will release and burn fat to make up the difference. Aim for a loss of 1 to 2 pounds per week, which you can achieve by cutting 500 to 1,000 calories from your daily diet. Following a healthy diet and exercise program, you should be able to lose about 1 percent of your body fat each month, according to the American Council on Exercise.

Use an online calculator to estimate your daily calorie needs, so you can subtract the 500 to 1,000 calories for weight loss. Keep in mind, though, that an online calculator just provides a calorie burn estimate based on your age, gender and size, and it doesn't take into account your body composition. Because fat burns fewer calories than muscle, and you have a higher-than-average proportion of fat, an online calculator might overestimate your calorie needs. Use the calorie target from an online calculator as a starting point, but expect to adjust your calorie intake slightly as you progress until you find an intake that allows you to lose 1 to 2 pounds weekly.

Lowering Body Fat Percentage With Diet

You'll see the fastest results -- and achieve a healthier body composition -- if you adjust your diet to promote fat loss and retain muscle tissue. Make sure you're eating plenty of protein, which provides the amino acids you need to repair and build new muscle tissue. Plus, including protein in your meals also makes them more filling, so you'll feel satisfied even on a calorie-restricted diet. A mix of lean meats, nuts and seeds, dairy and eggs, lentils and beans, and fatty fish supply beneficial protein to help you shed fat. Round out the rest of your diet with whole grains, healthy fats -- like olive oil, flaxseed and avocado -- and fruits and veggies.

Experiment with different flavors on your fat loss journey, so you can find a selection of healthy recipes you truly enjoy. Hitting your calorie target -- not micromanaging your carb, fat and protein intakes -- is the most important aspect of fat loss, according to a study published in the American Journal of Clinical Nutrition. The study authors looked at the effects of four different types of calorie-restricted diets -- each with different proportions of fat, protein and carbohydrates -- and found they were all equally effective for weight loss. Ultimately, you'll get better results if you find a healthy diet you can stick to, rather than feeling forced into a diet you dislike and eventually give up.

Increase Your Fat Burn With Cardio

Getting more activity is key for fat loss -- heart-pumping aerobics increase your calorie demands for the day, and each workout will help you melt away fat. Find a few aerobics you enjoy -- for example, water aerobics, rowing, elliptical, brisk walking or running -- and cycle through your favorite activities throughout the week to avoid boredom.

If you're working out on a cardio machine, like an elliptical, don't feel obligated to stay in the "fat-burning" heart rate zone, which usually requires that you work at a low intensity. You'll actually burn more calories if you push yourself to work out at a moderate or vigorous intensity, which ultimately burns more fat and calories than staying in the fat-burning zone.

Improve Body Composition With Strength Training

Incorporating strength training into your routine also helps you lose fat. Strength training builds muscle -- a highly metabolically-active type of tissue -- so you're able to burn more calories throughout the day. It also helps you retain muscle as you lose fat, which will help ensure you're at a healthy body fat percentage when you hit your goal weight.

Schedule strength-training workouts into your routine twice or three times weekly, and make each session a full-body workout. Consider hiring a professional to conduct a fitness assessment and design a program for you. At a higher-than-average body fat percentage, some exercises might be especially difficult and require modification, at least until you get stronger and lose some body fat. A personalized program will get you the fastest results with the least risk of injury.

source by : http://www.livestrong.com/article/429085-what-is-the-fastest-way-to-lose-body-fat-when-your-body-is-50-percent-fat/

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Lower Your Body Fat Percentage (in 10 Easy Steps)

The 10 easy steps you should follow to lower body fat percentage and reveal your six-pack.

Want to see your abs? As you almost certainly know by now, no amount of situps will help. Your rectus abdominis are already plenty big enough - they're just lurking under a protective cushion of unsightly fat. To see them, you'll need to drop down to the 12% bodyfat level – and to really make them pop, single digits are the key. How do you get there? Easy: by doing the following.

1. Eat more. Yes, you read that right. The key, though, is what to load up on. 'Add two fistfuls of green veg to every meal,' says Precision Nutrition's Brian St-Pierre. They're nutrient-dense but low on calories - so they'll fill you up without being fattening, and keep you healthy.

2. Try to drink a glass of water with every meal. It'll keep your body hydrated and full, and keep your metabolism online. Soft drinks? Out.

3. Enjoy eating out. Don't be the man ordering steamed chicken breast - as long as you're getting a decent hit of protein and green veg in, the steak and spinach is fine. Just leave the frites for cheat day.

4. Get stronger. Not everyone's first priority, but shifting more weight will make any workout more intense. By adding 1.5kg worth of muscle to your body you have the potential to burn 1,050 extra calories a week, according to a study by the University of Michigan. Aim to progress in big, compound lifts like the power clean and squat, and every workout becomes a fat-burner.

5. Go green. For tea, anyway - it's the most natural fat-burner available. Pair it with lemon to blunt your insulin response, making your body less likely to store food as fat.


6. Up the speed Medium-intensity cardio ups your cortisol and turns you into a fat-storage unit: so keep it short and aggressive. Try a Tabata row: 20 seconds' work, 10 seconds' rest, repeated 8 times. The catch? You need to manage 100 metres every interval.

7. Get a taste for spicier food. Capsaicin, the compound that gives chilli peppers their heat, will also play merry havoc your metabolism. Add paprika to your home-made burgers - you, uh, do make them from scratch, right? - and turn them into a fat-burning feast. 

8. Drink milk. There is some evidence that calcium deficiency could slow metabolism. Research has shown that consuming calcium through dairy foods like low fat yoghurt or –fat-free-cheese could also contribute to reducing fat absorption from other food sources.

9. Increase your vitamin D levels. This doesn’t include sitting in the sun for hours on end. Vitamin D absorbed from food is essential for the preservation of muscle tissue. You can get 90% of your recommended daily intake from a 100g piece of salmon. So eat plenty of fish, eggs, milk and cereals to get your intake up. And sit in the sun if you like, it can’t hurt…

10. Get your fibre on. Research has shown that some fibre can fire up your fat burning by as much as 30%. These studies have found that those who are consuming the most amount of fibre are gaining less weight over a period of time. It’s best to aim for around 25g per day.

SOURCE BY : http://www.coachmag.co.uk/exercises/lose-weight/3756/lower-your-body-fat-percentage-10-easy-steps

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10 Tricks to Lose Weight Just Sitting at Your Desk

Set a timer to get up every 20 minutes or so

ISTOCK/LAFLOR

You’ve heard this tip before, but it’s worth repeating. Simply standing up more often helps to prevent weight gain versus sitting. We expend a surprising number of calories through non-exercise activity thermogenesis (NEAT)—activities like walking to the water cooler, vacuuming, and even toe tapping and fidgeting. This incidental movement can help with fat loss, say The Nutrition Twins, Lyssie Lakatos, RDN, and Tammy Lakatos Shames, RDN. Obese people tend to sit 2.5 hours a day more than their sedentary lean counterparts, research shows. Some fitness bands not only track your steps, but they’ll remind you if you’ve been inactive for a certain period of time. You can set a quiet vibration timer on your phone or a desktop one with your sound turned off (like e.ggtimer.com) that’ll remind you to get up and take a loop around the office. Here are tricks to make your walking routine even healthier.

Toss out junky snacks

Rid your desk of those “emergency” sweets, suggests Lakatos Shames. Out of sight, out of mind. When you’re not surrounded by temptations, it’s much easier to stay away from foods that can lead to weight gain.

Stock up on healthy snacks

We’ve all had those days where a meeting runs way too long and you don’t have time to grab lunch. Your best bet to prevent a “hangry” (hunger + angry) episode: Rely on fiber-filled, protein-packed snacks that will keep you satisfied on relatively few calories, suggests Lakatos. Keep non-perishable snacks in your office drawer, like pre-portioned nut packs, or lower-sugar granola bars like KIND bars, roasted chickpeas, whole grain crackers, and even a small jar of peanut butter or almond butter. If you have access to an office fridge, stash these nutritious foods: apples, edamame, black bean dip or hummus for your crackers, non-fat yogurt topped with one tablespoon of granola, cucumber slices with low-fat cottage cheese, and raw, sliced veggies like carrots, peppers, and celery. We love these 31 healthy snacks for adults.

Drink plenty of naturally flavored water 

Flatten your belly by sipping water infusions throughout the day. The extra flavor will help if you’re sick of plain water and the combination of water and potassium from the fruit/herb/veggie infusions can help flush bloating culprits (like salt) from your system. Consider buying an infuser water bottle for your desk to which you add fruit or fresh herbs (find some on Amazon, Walmart, or Bed Bath & Beyond, to name a few). “When you’re properly hydrated you won’t make the common mistake of confusing thirst for hunger,” says Lakatos. “The extra fluid in your stomach can keep you feeling full.” The Nutrition Twins have a few favorite infusion recipes from their website: including Cucumber-Blueberry Water (8 ounces water, ¼ cup blueberries, ¼ cucumber, sliced), or their Lemon and Mint Detox Infusion that you can sip warm or cool (1 teaspoon grated ginger, slice up one lemon, several mint leaves, pour over 8 or 12 ounces water). These sneaky signs of dehydration mean you need to drink up.
Sip tea with lunch

Sip tea with lunch

Green, black, and oolong tea contain the amino acid theanine, which brings on a state of mental calmness yet alertness. This may help ease anxiety and prevent overeating due to emotional stress, while also making you very alert and mindful of your food choices. When you make good, healthy, rational meal decisions you stay leaner. These health benefits of tea are pretty mind-blowing.

Desk exercise: Zip up your abs

“We rely on this and it truly makes a huge flat-belly difference,” says Lakatos. Activate your abs by squeezing them in tight and pulling them back against your spine as you exhale. Picture zipping your abs together by using your muscles to contract your abs by pulling in from the center—think about pulling everything in a vertical line from your belly button up to between your breastbone, while also holding everything in and back toward your spine. Hold for a count of 10 as you continue to exhale. Slowly release and repeat for 10 reps at least three times. “Not only will this create good posture, it will also wake up the abs muscles and make it easier to keep your abs in,” says Lakatos Shames. Bonus: When you’re focusing on flat abs and a tight stomach you’re less likely to overeat at your desk. Here are 12 reasons your belly might be bloated.

Desk exercise: Tone your thighs

Try this thigh-toning exercise under your desk. (Beware wires and remove clutter first!) Stay seated with your feet on floor and back straight. Extend your right leg until it’s level with your hip, slowly lower. Repeat 10-15 times. Switch legs. You’ll feel the burn in your quadriceps.

Desk exercise: Strengthen your calves 

You can do this office exercise when you’re on the phone or doing something that doesn’t require you to write or participate beyond talking. Stand behind your chair, holding onto the back. Rest your right foot on back of your left lower leg. Do toe raises on your left foot. Switch sides. (If you’re in heels, remove them first.)

Desk exercise: Tighten and tone your butt 

Tense up gluteal muscles as you sit in your chair. Hold for 10 seconds. Do reps of 10 at a time. No one has to know you’re doing them.

Desk exercise: Jump-start digestion

Make your stomach flatter with this digestion exercise to stimulate peristalsis, the wave-like muscle contractions that move food through the digestive tract. Suck in your stomach as far as you can, then stick it out as far as you can. Breathe in when sucking in and breathe out when you push your stomach out. This small exercise helps blood flow to the stomach, aids in digestion, and exercises your abdominal muscles, says Lakatos Shames.

SOURCE BY : http://www.rd.com/health/diet-weight-loss/lose-weight-desk-exercises/

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The 8 Most Underrated Fat-Loss Tips

If getting lean was as simple as exercising more and dieting, it would be easy. Don't overlook these 8 critical but underrated factors in losing fat.
It's hard not to hear the voices. With so many Americans overweight—about two-thirds of us, actually—we're constantly bombarded with messages to lose weight.

But you've already heard that. And you've already heard that diet and exercise are the keys. Yet sometimes making the right choices when it comes down to the nitty-gritty of implementing a fat-loss plan can be confusing, especially when some of the recommendations seem counterintuitive. Like the idea that moderate-rep resistance training is better for far loss than using a lighter weight for more reps.

Let's dispense with what you already know about fat loss and focus on what you don't know. Grasp these eight underrated fat-loss tips and you'll be that much closer to beginning—and completing—your own transformation.

UNDERRATED TIP 1 DON'T TRADE MODERATE WEIGHTS FOR LIGHTER ONES

Resistance training is an important component of a successful fat-loss strategy, but choosing a lighter weight in order to do more reps is a mistake. Maintaining or encouraging muscle growth while trying to lose fat is important because muscle tissue is metabolically active, meaning it burns a greater number of calories all day long, even when you're at rest.

To build and retain as much muscle tissue as possible while dieting, train with moderately heavy weight in the 8-12-rep range. Light weight—even when done for more reps—doesn't encourage maximal muscle size.

But that's not all. Lifting with moderately heavy weight does a better job of elevating your metabolism for up to 24 hours after your workout. This effect—called excess post-exercise oxygen consumption, or EPOC—burns significantly more calories than a workout using lighter weight. So just because you may be able to do more reps with a lighter weight doesn't mean you're achieving a greater benefit.

Stick with multijoint movements (squats, bench presses, rows, etc.), which are the most energy demanding because they require multiple muscle groups to work in coordination. These types of moves also better trigger your natural release of testosterone and growth hormone, both of which help you maintain and build muscle mass.

If you're looking to increase your intensity and burn more calories, try supersets in which you do two exercises back to back without resting until you complete both movements. This will keep your heart rate elevated and shorten the length of your workout.

UNDERRATED TIP 2 BURN MORE BODY FAT WITH HIIT CARDIO TRAINING

While jumping on the bike or treadmill for 20-30 certainly can't hurt, not all cardio strategies are created equal. A leisurely, low-intensity approach is comfortable, of course—it gives you a chance to catch up on your favorite TV shows—but you can burn significantly more body fat in the same amount of time with high-intensity interval training (HIIT).1,2 HIIT allows you to burn more calories both during the activity period and afterward, thanks to the EPOC mechanism.

As the name suggests, HIIT is an intense method of training that alternates short bouts of near-maximal cardio activity (30 seconds) with less-intense recovery intervals (about 30-60 seconds). As your fitness improves, lengthen the work interval and shorten the recovery period.

HIIT can be done using just about any cardio apparatus, or even outdoors with sprints. Do it 2-3 times a week for about 30 minutes per session.

UNDERRATED TIP 3 KEEP MOVING BETWEEN SETS

If you want to burn more fat and improve recovery, what you do during that 2-3-minute rest interval between sets can make a big difference. A 2008 UC Santa Cruz study showed that individuals who completed 30-60 seconds of cardio between sets of weights enhanced post-workout recovery and improved recovery between sets.3

Jim Stoppani, PhD, author of "Jim Stoppani's Encyclopedia of Muscle & Strength," calls this method cardioacceleration, and his recommendation is to do 30-90 seconds of high-intensity cardio activity between sets of regular weight training.4 By the end of your workout, you'll have completed a full cardio session of high-intensity cardio, similar to a HIIT session, without adding time to your overall training session.

This type of activity doesn't require a treadmill or cardio machine, but can instead be done with activities like bench step-ups, dumbbell cleans, or even running in place. Start with 30 seconds of activity and build up in 15-second increments as you improve. Whatever you do, don't just sit there!

UNDERRATED TIP 4 DINE OUT LESS FREQUENTLY

Today, Americans eat out almost twice as often as they did 30 years ago. While you can make healthy choices when eating out, research indicates just how hard that is to do. A study published online at Public Health Nutrition found that those who cook dinners at home no more than once a week ate 137 calories a day—about 6.3 percent—more than those who cooked dinner at home 6-7 times a week.5 By dining at home, you'll save money and have more control over the ingredients you use. Restaurants also tend to serve larger portion sizes.

UNDERRATED TIP 5 ALWAYS EAT SOMETHING BEFORE YOU HEAD OUT

Here's a dietary sin you've probably committed: going grocery shopping while hungry. Cravings affect your choices, and you end up with a bagful of junk foods you otherwise wouldn't have bought. By eating before you leave the house, making smart decisions becomes much easier.

The mall, the movie theater, parties, and barbecues can also be diet saboteurs. Whenever possible, have a healthy meal or snack beforehand, to help you avoid temptation. That way I'm not hungry enough to give into the temptations of buttery popcorn or other junk. It's much easier to resist impulsive choices of nutritionally empty foods when you're belly isn't likewise empty.

UNDERRATED TIP 6 SUBSTITUTE VEGGIES FOR GRAINS

If you're a meat-and-potatoes kind of guy, you can easily justify those foods for the protein and starchy carbs they provide to fuel muscle growth. But if you're looking to get leaner, reduce your carb intake by simply substituting a veggie for a complex or starchy carb. This will save you a handful of calories every time you make the switch.

Try a salad with a low-cal dressing instead of mashed potatoes, or eat your grilled chicken sandwich without the bun and add a couple of tomatoes slices. Non-starchy veggies help fill you up while adding minimal calories.

UNDERRATED TIP 7 REPLACE FRUIT JUICES AND OTHER BEVERAGES WITH WATER

Would you believe that about 37 percent of your daily calories have been hiding in sodas and fruit juices?6 That's pretty sobering news—and an opportunity to make a big dent in your daily totals.


Cut out a slew of calories from the worst kind of sources—sugary drinks and fructose that spike insulin levels—by drinking water instead. If that's not flavorful enough, squirt Mio or Crystal Light into you water bottle to add flavor, and drink up.

Sugar-free alternatives are better for your waistline than sugary drinks, so long as you don't assume that diet colas allow you to consume more calories elsewhere in your diet.

UNDERRATED TIP 8 GET ON A ROLL

I find it easier to stick with a program when I'm fully committed to it. I don't have a problem with commitment, but like most people, I have a problem getting started. But after following a plan for a few days, making the right choices becomes easier.

Getting back on the wagon after falling off is tough. One trick I've found that works for me is to start my week on Sundays, not Mondays. The gym isn't crowded, and I'm not rushed at home, so I can eat when and what I want. When Monday's chaos inevitably arrives, I've already got a perfect day under my belt, so I'm less likely to blow off my training or grab a fast-food meal. String together a couple of good days, and your chances of success skyrocket.


SOURCE BY: http://www.bodybuilding.com/fun/the-8-most-underrated-fat-loss-tips.html

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How To Lose Body Fat Now: The Most Effective Methods Explained

Just how much body fat should be lost will depend on one's goals. Let's examine the most effective ways the severely overweight through advanced trainer can lose fat.

Losing body fat is not the easiest of propositions; just ask anyone trying to lose that last ten pounds. It often seems as if the more persistent a person is, the harder this stubborn body fat is to lose. Whether your goal is to get into top shape for a bodybuilding contest or to look good for the beach, fat loss is arguably the biggest incentive to train.

But just how much body fat should be lost to achieve the kind of definition that accentuates the separation between muscle groups, and highlights that all-important abdominal area? It really depends on one's goals.

An extreme level of conditioning is needed for bodybuilding purposes, while a smaller reduction is often all it takes to reveal a nice "beach body." A certain amount of body fat is needed for survival purposes—around 3-4 percent for males and slightly higher for females—with higher percentages (around 10 percent for males and 15 percent for females) deemed within the healthy, acceptable range.

Losing the last 10 or so pounds of body fat is generally a hard thing to do, and the reasons for this are many and varied. Losing even more is, as would be expected, even harder. The best ways to lose fat are often dependant upon the level one is at, so it is best to plan accordingly.

Let us examine the most effective ways the severely overweight through to the advanced trainer can lose unsightly body fat.

THE MOST EFFECTIVE FAT-LOSS METHODS

The following methods can be used together or separately, depending on the goals one has, or the fat-loss stage they are at. Guidelines will be given (see "What to Do and When" section below).

1.EXERCISE MODERATELY WITH AEROBICS & WEIGHTS, GRADUALLY INCREASING THE INTENSITY AS FAT IS LOST

If you're severely overweight, it is probably best to start your fat-burning phase with low-intensity aerobics and weight training, to ensure your body is not placed under undue stress at this early stage. When significantly overweight (over 25 percent body fat in males and 30 percent in females), it is best to work moderately as a way in which to gradually ease into a higher-intensity program.

Moderate aerobics are likly to burn a greater amount of body fat.

Moderate aerobics are likely to burn a greater amount of body fat if the intensity is kept at around 70 percent of maximum heart rate, and taken beyond the 30-minute mark (with one hour being the eventual goal).

With weight training, high repetitions with moderate weights would work best for an obese client during the initial stages of training. It is important to remember that lower-intensity weight training and aerobics should both be done in the same program to maximize results.

Walking is a perfect, low impact aerobic activity for anyone who is obese. For weight training, all body parts should be targeted with basic exercises that work larger muscles.

2.GRADUALLY CUT BACK ON ALL BAD FATS, WHILE STRATEGICALLY CUTTING BACK ON CARBOHYDRATES

It has been shown that fat intake of the wrong kind will result in increased fat gains. This stands to reason, as the body will typically burn carbohydrates for fuel and use protein for repair. Therefore, it makes sense to cut back on bad fat while increasing the good type.

Good fats such as the omega-3 and omega-6 fatty acids will actually have a fat-burning effect, as they enhance metabolic function (the metabolic rate is an indicator of how the body uses stored energy). Their use—as opposed to the saturated bad type found in meats and hard at room temperature—should be encouraged.

Strategically cutting back on carbohydrates means eating specific carbs at certain times to achieve a fat-burning effect. Complex carbohydrates will generally maximize the fat-burning effect because they stimulate the metabolism without causing the outpouring of insulin, which causes greater fat storage.

Complex carbs include brown rice, beans, oats, and potatoes, and their use is to be encouraged. However, the short-burst simple-sugar carbohydrates are to be avoided during a fat loss phase, as they can cause a large insulin spike and resultant fat gains. They are also concentrated, and generally higher in calories.

A third type of carbohydrate, fiber, which can be found in high-wheat foods and certain fruits and vegetables, is an important one for fat loss because it increases feelings of fullness and pushes fat through the system to be eliminated.

Best times to eat complex carbohydrates for fat loss are at all meals before 6:00 p.m. Simple carbohydrates can be eaten directly after training, as the body will more readily store them as glycogen, not fat, at this stage. For general health, the recommended intake for fiber is 30 grams per day. For fat loss, an additional 10 grams is advised.

3.MIX UP AEROBIC SESSIONS

For variety—to eliminate boredom and encourage adherence—it is worthwhile to do a range of aerobic activities. These various activities will also have differing fat-burning effects. Combined, they may stimulate the metabolism to greater heights, therefore enhancing fat loss on a larger scale.

4.EXERCISE AEROBICALLY AFTER WEIGHT TRAINING OR FIRST THING IN THE MORNING

One school of thought has it that training aerobically directly after weight training, or first thing in the morning, will stimulate greater gains in fat loss. The idea is that glycogen stores will be depleted at this time and therefore fat will be used directly for fuel. In many cases, this strategy has worked. However, some feel it is not a valid method. It is worth trying though.

5.HIIT TRAINING

HIIT (High Intensity Interval Training) is an advanced form of aerobics designed to strip body fat at a faster rate. Although not for everyone, as it can be very demanding, HIIT is one of the more effective fat-loss methods for the intermediate to advanced trainer.

As the name suggests, HIIT requires training at high intensity (near maximal) for a series of intervals, before backing off to a lower work rate. The interval can last anywhere from 10 to 30 seconds, and the entire session might last only 20 minutes, depending on the stage (both in terms of fat storage and fitness level) one is at.

An example of a HIIT session could be as follows:

Two minutes of walking followed by fast running for 30 seconds, for 20 minutes total.

6.STAGGER FOOD INTAKE

At the smooth stage(a thin layer of fat—independent of water—covers the body) or in the shape stage (around six percent body fat), it is probably acceptable to stagger food intake so that high calories (1000 or so above normal) can be eaten for two days followed by lower calories for three days.

There are many variations on this practice, but the guiding principal stays the same: After a period of low calories, the body will tend to hold onto fat; on this basis it is thought that upping the calories will up the metabolic rate to burn more adipose tissue.

Generally the extra calories will not be stored as fat as long as the high-calorie days are limited to a certain period and are promptly followed by the lower-calorie days. The higher-calorie days are not open invitations to pig out on all manner of forbidden foods, but should be comprised of clean proteins, carbohydrates, and fats.

This strategy is best practiced when aiming to lose that remaining five to ten pounds of fat, and when a person is in reasonably good shape to begin with. If the client is overweight, the higher-calorie days could sabotage their weight loss due to a more sluggish metabolic rate.

A greater degree of excess fat would probably require consistency in terms of low-fat, low-calorie eating, as will be shown in the success stories featured later in this article.

7.DRINK AT LEAST ONE GALLON OF WATER PER DAY

In most of the weight loss success stories I have read, one common theme emerges: a higher than normal water intake is crucial for fat loss. Water intake is important for fat metabolism because it helps the liver perform the function of fat conversion for energy purposes.

Unfortunately the liver also has to work on behalf of the kidneys (if the kidneys are water-deprived), therefore lowering total liver productivity, which has deleterious consequences for the fat-conversion process. Therefore drinking enough water is an important step toward fat reduction. Drink at least a gallon of water per day, more if obese and/or living in a hot climate.

8.WEIGHT TRAINING

Weight training is a perfect activity for fat loss. Although it doesn't directly burn a greater number of fat stores than aerobics, weights will build muscle, which in turn will increase the metabolic rate 24 hours a day. The more muscle you're holding, the better your chances of losing body fat.

WHAT TO DO & WHEN

OBESE STAGE

A combination of methods is needed for those who have a significant amount of weight to lose. These are the people who typically need to lose around 40 pounds of fat before they even consider achieving muscle definition. The best strategy for these people would be to lose weight slowly with a realistic, longer-term approach.

Crash-dieting and intense training probably would not be the best option. In the case of training, the amount of weight to be lost might present excessive strain on the vital organs and joints if the training is excessively intense and/or high-impact.

Crash diets—where calories are severely restricted—will likely result in initial losses in water weight and a failure to stick to the diet due to the restriction these kinds of diets place on total nutrient balance. Use the following approach for someone who is overweight:

• Exercise moderately with aerobics (walking or cycling) and weights (12-15 repetitions, gradually increasing the intensity as weight is lost.
• Gradually cut out all bad fats while strategically cutting back on carbohydrates.
• Drink plenty of water to maintain feelings of fullness and help with fat mobilization.
• Cut out junk foods.
• Use a personal trainer for motivation.
• Cut back on alcohol, or eliminate it entirely.
• Make a plan.
• Be consistent.
• Use a fat-burning supplement.

MODERATELY OVERWEIGHT STAGE

At this stage one is visually overweight, but not obese. Typically they are holding around 20 pounds of fat and have a body fat percentage of around 17-18 percent in males and 25 percent in females.

The best strategy would be to gradually drop excess body fat through a combination of low-intensity and high-intensity training, coupled with a sensible eating approach. The following guidelines can be used:

• Exercise moderately with aerobics (a combination of walking, cycling, and rowing) and weights (8-12 repetitions), while incorporating the occasional HIIT session after the first few pounds are lost.
• Gradually cut out all bad fats while strategically cutting back on carbohydrates.
• Drink plenty of water to maintain feelings of fullness and help with fat mobilization.
• Cut out junk foods.
• Use a personal trainer for motivation.
• Cut back on alcohol, or eliminate it entirely.
• Make a plan.
• Be consistent.
• Use a fat-burning supplement.

SMOOTH STAGE

The smooth stage could be defined as a puffy appearance with a small amount of visible body fat (around 11 percent in men and 15 percent in women; about 10 total pounds to lose to become "in shape").

This look would probably be regarded as normal and healthy, but there is an absence of muscle definition due to a thin layer of fat—the off-season bodybuilder is usually at this stage. To drop these additional 10 pounds to reveal a muscular physique, use the following methods:

• Train aerobically with one moderate-intensity session and four HIIT sessions per week.
• Weight train all muscle groups using 8-12 repetitions.
• Gradually cut out all bad fats while strategically cutting back on carbohydrates.
• Stagger calories (three lower-calorie days followed by two higher-calorie days).
• Drink plenty of water to maintain feelings of fullness and help with fat mobilization.
• Cut out junk foods.
• Use a personal trainer for motivation.
• Cut back on alcohol, or eliminate it entirely.
• Make a plan.
• Be consistent.
• Use a fat-burning supplement.

IN-SHAPE STAGE

For those who only have three or four pounds of fat to lose in order to reveal a ripped, muscular physique, it is probably also best to do HIIT, as this should more effectively rev the metabolic rate while one is at an advanced fat-burning level.

For the out-of-shape beginner, HIIT might be overkill, but for the in-shape, advanced trainer, it could prove to be perfect because it's an effective way of improving an already efficient metabolism. HIIT sessions can be done five times a week, independent from any other form of training. The following are additional ways to burn remaining visible body fat:

• Train with weights using 8-12 repetitions.
• Gradually cut out all bad fats while strategically cutting back on carbohydrates.
• Stagger calories (three lower-calorie days followed by two higher-calorie days).
• Drink plenty of water to maintain feelings of fullness and help with fat mobilization.
• Cut out junk foods.
• Use a personal trainer for motivation.
• Cut back on alcohol, or eliminate it entirely.
• Make a plan.
• Be consistent.
• Use a fat-burning supplement.

ADDITIONAL FAT-LOSS TIPS

1.CUT ALCOHOL

One of the worst practices when wanting to lose weight, drinking alcohol will not only add empty calories but will reduce appetite and lower testosterone levels for up to 24 hours (testosterone helps to burn fat). Alcohol will also reduce the number of fat calories burned for energy.

After alcohol is consumed it is converted into a substance called acetate, which is used in place of fat for energy, thus helping the body to maintain its fat stores1. For the overweight person, alcohol is a definite problem on this basis alone.

2.MAKE A PLAN

Making a plan will ensure fat loss is achieved with greater certainty. Having predefined goals and a progress diary will help your client stick to their plan, and allow for a greater degree of accountability. The first step is to determine exactly what their goals are.

The ability to do what is required every day without fail is the hallmark of a winner. For fat loss, all the right steps need to be taken at the right times to realize this goal. As will be shown in the following success stories, the individuals unwaveringly stuck to their plan and achieved their fat loss goals—they were consistent.

3.USE A PERSONAL TRAINER

A personal trainer can add help to motivate and inspire a person to lose body fat. Having someone on hand to lend support and expertise can really make the difference for those who are struggling with their weight-loss efforts. The best personal trainer is the one who has the right amount of knowledge and who knows how to plan a program for the specific needs of their client.

4.USE A FAT-BURNING SUPPLEMENT

Fat-burning supplements can have a thermogenic effect on the body, which causes fat to be burned at a faster rate. It is important to realize that these are supplements that can help if they are used in conjunction with an adequate diet and training regimen.

SOURCE BY: http://www.bodybuilding.com/fun/drobson175.htm

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