Tag: Fat Loss

Fat Loss Forever

6 Steps To Fat Loss Forever

Losing fat is hard when you don’t know what you are doing. Luckily, these simple 6 Steps To Fat Loss Forever, make it easy to lose weight and keep it off for good! Get ready to start burning fat and losing weight, like never before!


Step #1: Take a multivitamin and drink more water!

First, start by simply taking a multivitamin every day and drinking more water. This may seem simple, but it can greatly improve how you feel. Plus, vitamins, minerals, and water all help with fat loss by regulating your metabolism and helping you feel full. 

Choose a good multivitamin that has about 50% Daily Value for most vitamins and minerals, and try to work your way up to drinking 0.7 oz x Bodyweight (lbs) in water each day.

Do this for 1-2 weeks before continuing to step 2.

Learn more about vitamins and minerals or staying hydrated.


Step #2: Exercise More!

Next, you absolutely need to exercise if you want to lose fat. Your diet is important, but exercise is much more valuable, as it affects how your body reacts to food.

However, it is vital that you maintain a regular diet as you increase your activity level. If you start out by increasing your daily activity and cutting calories at the same time, then your body will not have the energy to exercise. Eat clean, but eat enough to be full and energized for your workouts.

You should do 90 minutes of moderate intensity exercise 5 days per week OR 30 minutes of vigorous intensity exercise 3 days per week OR a combination of these two.

Do this for 0-4 weeks before continuing on to step 3.

Learn more about these Exercise Guidelines.


Step #3: Improve Your Diet!

Before we cut out calories, we need to make sure that you can maintain a proper diet to fuel your increased activity levels. By improving your diet you will begin to improve your body composition, even if you maintain the same bodyweight.

Maintain this improved diet for at least 4 weeks before moving to the next step.

Learn more about how to improve your diet.


Step #4: Build Muscle!

In order to maintain your valuable muscle, it is important that you do a good amount of strength training while trying to lose fat. If you don’t, then you will lose that valuable muscle and have to work even harder to get it back.

Also, if you do some strength training, you do not need to do nearly as much cardio exercise.

Do this until you have built a solid base of muscle and strength before moving onto step 5.

Recommended Fat Loss Workout Programs:


Step #5: Cut Calories

If you are exercising regularly while maintaining a regular nutrient dense diet and have stopped losing weight, then you should start to cut out calories. NOT BEFORE!

Again, you need the energy to fuel your increased activity, then you can cut back when it stops working. 

I recommend you only cut out 200-500 calories from your daily intake and stick with that until it stops working. Then repeat. For most of us that is just cutting out one snack or part of a meal.

Learn more about modifying your caloric intake with these articles:


Step #6: Be Patient!

Unfortunately, fat loss just takes time. If you have built up many bad habits over the years, it is likely going to take a year or more to correct them.

Progress may seem slow, but any progress should be viewed as a success. This is not easy! So, be proud of yourself every day for taking on the challenge!


Other Fat Loss Articles:


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How To Lose Weight

How To Burn Fat and Lose Weight

Weight loss is simple. It just takes dedication and time! Yet, how to lose weight and keep it off for years to come is something few people truly know how to do. Some people believe it’s all diet, and some focus all on exercise. While others think they need special supplements to burn fat. Overall, diet and exercise together are the best. However, it’s vital that you do the “right” diet and exercise combo if you want real results. So let’s get started on teaching you the keys to fat burning and losing weight, the right way.

How To Burn Fat and Lose Weight

If you’re looking to Burn Fat and Lose Weight, then you’ve come to the right place!

Provided below is all the information you need to learn how to lose weight, the right way. So, get ready to transform your body forever! 


Weight Loss Basics

Unfortunately, there is no magic pill for weight loss, but it doesn’t necessarily have to be as hard as many people make it out to be.

Weight loss can be simple! You just have to work at it, and simple things can make a big difference! So let’s get started!

What most people want to do when losing weight or getting leaner is lose body fat while maintaining, or even increasing, muscle mass. This helps to give an aesthetic look that shows off the muscle you have already built. However, oftentimes people try to lose weight too fast and actually end up decreasing their muscle mass.

Overall, lowering body weight is an easy concept to understand. You just have to eat fewer calories than you expend daily. However, if you also want to maintain your hard-earned muscle, then you need to be careful about how you go about your weight loss.

The problem is our body does not care how we look. It just wants to survive and, unless properly stimulated, body fat is more valuable to survival than muscle.

This is because muscle is energy costing from both activity and being vascular (has blood vessels). These characteristics of muscle make it difficult to maintain compared to body fat which is stored energy that can be used for survival when needed. This poses a problem for those trying to maintain their muscle while losing weight, but there is a solution…strength training!

Exercise

Of course, you can do long cardio sessions and burn off a ton of calories, but think of this…

Cardio burns calories today, muscle burns calories forever.

What this means is that by doing a cardio workout you will burn calories during and after the session, but the effects will wear off within 24-48 hours, depending on the intensity. Then you have to do another session to get a similar caloric burn.

When building muscle, you are increasing your Basal Metabolic Rate to where you burn calories all day, every day.

Of course, strength training and cardiovascular training should be used in combination to present the greatest results. Just remember not to be stuck on one thing or the other.

Get a Strength Program >>

Workout At Home! >>

Build Muscle, Lose Fat, and get Stronger together! >>

Diet

For your diet,  to lose weight and allow for the least muscle loss, you must make only small, incremental changes over an extended period of time.

You should start by being in a 200-500 calorie deficit daily while training regularly, in order to start losing weight. Only drop another 200-500 calories per day after that has stopped working with your current workload.

If you cut out too many calories too fast, then you will lose muscle and plateau your results. 

So, start slow and make gradual changes to your diet and exercise. 

Learn more about proper diet. >>

Learn more about the steps to weight loss in 6 Steps To Fat Loss


Fat Loss Resources


Take Your Self-Assessment

See where you are starting from with a quick self-assessment!

Take your Self-Assessment now! >>


Weight Loss Articles:

10 Simple & Easy Weight Loss Secrets

JACKED – How to Build Muscle

SHREDDED – How to Get Lean

RIPPED – How to get 6-Pack Abs

MOVEMENT-Why You Should Be Moving Every day!

Hydration (What You Don’t Know)

Stronger Dieting (Optimizing Your Diet)

The Truth About Protein


Fat Burning Exercises

Bodyweight Exercises

Abs and Core Abdominal Training Exercises

View All Exercise How To’s…


Ask Your Weight Loss Questions

If you have any questions you can always Ask Me!

Note: You don’t need any special supplements to lose weight, the right way.