My Prescription for Fat Loss!
7 Rules for Permanent Fat Loss & Increased Muscle Tone
I will share the 7 Rules of Fat Loss that need to be followed in order to achieve maximum permanent fat loss along with increased muscle tone.
Fat Loss Rule #1: Never use the term ‘diet’ again!
The statement ‘going on a diet’ in itself automatically implies that you must eventually ‘come off’ the diet. Instead use the terminology ‘healthy eating habits’.
Fat Loss Rule #2: Consume less calories than your body burns for five days a week.
You need to consume approximately 500 calories less than what your body burns (maintenance amount) as if you do not create a caloric deficit, no matter what you do, you will not lose fat!
Fat Loss Rule #3: Be more concerned with the way you look in the mirror (or in pictures) and your waist size rather than with your total body weight in the scale.
Scale measurement does not distinguish between the amount of fat and muscle that you have so do not focus only reaching a particular number. The reason for that is the fact that as you begin your weight training you will start gaining muscle mass. As you gain muscle mass you will put weight on.
Fat Loss Rule #4: Concentrate on using weight training exercise, not excessive cardio, for losing fat.
The reason for this is that by using cardio as your sole source of exercise you will lose equal amount of fat and muscle. Gaining muscle is the key to achieving the firm good looking body that everybody wants but dieting and cardio alone will not give.
Fat Loss Rule #5: If possible, attempt to exercise first thing in the morning on an empty stomach.
The reason for this is that your body’s glycogen reserves have been exhausted due to the overnight fast, so the body has to rely on burning fats for fuel.
Fat Loss Rule #6: Eat smaller more frequent meals throughout the day.
The first thing that most ‘dieters’ do is that they start a crash diet where they only eat once or twice a day. Again, this is a sure fire way to lose muscle and lower your metabolism.
Click here to receive your free nutrition book ‘The 5 Habits of Healthy Eaters’ which contains more detail on eating small frequent meals.
Fat Loss Rule #7: Let water be your main beverage.
Fruit juices, sodas and other beverages contain calories as well. Therefore, avoid any type of drink that contains calories and concentrate on drinking plain water instead. Sometimes when you feel hungry after a good meal this sensation indicates a lack of water. Drinking water at that time would take the craving away.
Extra Fat Loss Rule: Be prepared; Pack your meals in advance.
One thing that totally kills healthy eating is going to work. Work, however, is not the culprit. The culprit is the lunch hour. Save yourself from going to the nearest fast food joint and exposing yourself to temptation that probably nine out of ten times you will succumb to. Therefore, the best way to stay on track (and also avoid losing meals) is to pre pack everything in such a way that when a meal time comes, it is relatively easy to have access to the food.