Burn body fat 24 hrs a day is straightforward. Yes, it is simple to exercise to lose weight but I did not say it is easy. That is because you must have a firm commitment and mental discipline to do it. However, it will become easier and easier when you adjust to your new ways and when your lose fat goal is achieved.

So how do you burn fat 24 hrs a day? Here are some simple steps to lose fat 24 hrs a day with exercise to lose weight.

• Build muscles. Muscles are active cells and they are keen calorie burners. The more muscles you pack on, the more body fat you will burn because the calories you have eaten will be burned for energy by your muscles.

• Do your cardio exercise for weight loss in the morning before breakfast. Make sure that your cardio exercises increases your heart rate sufficiently to burn more fat. The exercises must be intensive and will leave you puffing, panting and sweating. This is to make sure that you will continue to burn calories hours after you stopped your cardio exercises.

Do your cardio exercise for weight loss 5-6 days a week. On top of that, because your carbohydrate store is low in the morning, your body will  to fuel your cardio exercises.

• Eat 5-6 times a day with about 3 hrs intervals. Make the meals small consisting protein and complex carbohydrate. Complex carbs are carbs that are more difficult to digest so that they do not spike insulin quickly to be converted into body fat. So instead of eating white rice, eat brown rice. Instead of having white bread, substitute it with brown bread instead. Have plenty of fresh leafy fibrous vegetables.

The frequency of meals will tell your body that there is plenty of food and so your body need not store body fat for emergencies. On top of that, your digestive system will be constantly working to digest the food and so that means burning of calories.

Do weight training 3 times a week with rest days in between. Do your weight workout in the evenings so that your exercise for weight loss will continue to burn fat. Workout with compound exercises such as bench presses, squats, lunges, dead lifts etc to activate more muscle fibers and so that these large muscles will carry on burning calories for many more hours into the night.

Take slow release protein supplement before bed such as casein protein. This is to feed your body throughout the night and help your muscles to recover from the day’s activities and at the same because casein protein is slow to digest so will not turn to fat easily and thus your body will continue burning calories even when you are asleep.

So with a combining these exercise for weight loss activities, you will be burning body fat almost 24 hrs a day. Simple? Great. Let’s start to lose weight by burning body fat round the clock now.

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I have used EFA’s to help in weight lost, and yes it does work. And they also help your joints too.

If you have been trying to lose some weight, and have done any research at all, you have no doubt read that dieting is best…or exercise is best. So which one really is the ‘best’ way to lose weight?

The short answer is that both ways may help you to lose weight, but neither one will work unless you understand some basic principles of how the body uses and stores calories.

We are all subject to what is called the Basal Metabolic Rate. This is the number of calories every living person needs to survive. It is based on the amount of calories needed to keep our organs functioning. Even walking to the fridge for some tempting snack or a cold one, and then back to the sofa for the next TV show would be considered ‘exercise’ when computing your BMR. It is the amount of calories you will burn if you stay in bed all day and do nothing.

The Basal Metabolic Rate is a clinical formula developed by countless measurements on countless people of both sexes and different ages. Your BMR decreases with both age and the loss of muscle mass. You will increase your BMR by adding muscle mass. Women and men have different formulas to compute their BMR.

A very precise BMR will factor in gender, age, weight, genetics, diet, body surface area, body fat percentage , body temperature, external temperature, glands, and the amount of exercise done on a regular basis. We can get a very accurate number without all this by using the following formula;

For women: BMR = 655 + (9.6 x weight in kilos) + (1.8 x height in cm) – (4.7 x age in years)

For men: BMR = 66 + (13.7 x weight in kilos) = 5 x height in cm) – (6.8 x age in years)

Note: 1 inch = 2.54 cm.

1 kilogram = 2.2 lbs.

As an example…a woman who is 30 years old…5′ 6″ tall (167.6 cm)…and weighs 120 lbs. (54.5 kilos)

BMR = 655 + 523 + 302 – 141 = 1339 calories a day

To find the numbers of calories we actually burn in a day we need to multiply our BMR by our activity. This is determined by the following types of physical activity;

Sedentary = BMR x 1.2 (little or no exercise, working at a desk all day)

Lightly active = BMR x 1.375 (light exercise 1 to 3 times a week)

Moderately active = BMR x 1.55 (moderate exercise 3 to 5 times a week)

Very active = BMR x 1.725 (hard exercise 6 to 7 times a week)

Extremely active = BMR x 1.9 (hard daily exercise + physical job)

Our 30 year old woman who is moderately active will need 2075 calories a day

This number is also referred to as ‘total daily energy expenditure’ or TDEE. This is the number that we have to know in order to plan a program to lose weight…no matter if we choose diet or exercise as the method.

Now back to our original question…which method is the best? Dieting all by itself will lower the BMR, making it more difficult to lose weight by simply reducing calories. Extreme dieting may actually have negative side-effects like hormone disruption (thyroid output).

Exercise without also reducing calories will result in very slow weight loss as we will not burn enough calories without very rigorous exercise…which usually results in an increase in food consumption. The recommended reduction for safe weight loss is between 500 and 1000 calories a day.

The bottom line concerning calories and weight loss is very simple. If we burn more calories then we consume we will lose weight. If we consume more calories then we burn we will gain weight. The trick is to find the balance using both diet and exercise.

Adding a moderately active to very active amount of exercise to your weight loss program also boosts your muscle mass which will increase your BMR. To keep the weight off it is necessary to lose it gradually…’crash’ or fad diets are not recommended.

Reducing your calories by just 500 a day off your TDEE will result in a loss of one lb. a week. This is an excellent rate to insure you will keep the weight off and you should not exceed 1000 calories a day, or 2 lb. a week. The combination of exercise and calorie reduction will give you the results you are looking for with the added benefit of becoming much more fit in the process.

A little effort will go a long way…happy weight loss.

Brian Tilley
http://www.articlesbase.com/weight-loss-articles/best-way-to-lose-weight-diet-or-exercise-315613.html

Part 2 of dealing with sugar addictions.
Weight loss, Sugar Addiction, Glycemic Index, GI, Nutrition

Glycemic Index Link
http://www.mendosa.com/gilists.htm

You can improve your health, reduce sugar cravings, have more energy, lose weight, control your appetite & hunger, just by eating low GI food. Most fruit is low to medium GI. Improve your diet and wellness.

Please visit Natalie’s website at
http://www.nutritionbynatalie.com

This video was produced by psychetruth
http://www.youtube.com/psychetruth
http://www.myspace.com/psychtruth

PsycheTruth is empowered by TubeMogul
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© Copyright 2008 Zoe Sofia. All Rights Reserved.

This video may be displayed in public, copied and redistributed for any strictly non-commercial use in its entire unedited form. Alteration or commercial use is strictly prohibited.

Duration : 0:7:8

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http://buzz.prevention.com/community/kmwaters/i-am-not-a-bike-rider

Here is an interesting hypothesis – Acai Berry can help one to lose weight. True or False? Before we attempt to demystify that hypothesis, let’s first take a look at how weight loss actually occurs. Only after understanding how the weight loss process works can we begin to see the role of Acai Berry in weight loss programs.

Weight loss programs that don’t work.

There are many weight loss programs that don’t work. For such programs, you will usually observe a short term loss of weight, but once the program has been halted, the individual immediately put on weight again. How did this happen?

Well, such weight loss programs usually start by asking the individual to reduce intake of food, and take additional weight loss supplements. When the body receives less nutrients and fats, it starts to burn of reserves in the body to maintain the same level of energy. As a result, the body starts to lose weight. But losing weight by reducing intake of food is a short term measure. After all, the body cannot go on indefinitely on small amounts of food. So the program stops after a some time. And now the individual starts feasting again. Because the metabolism rate of the body has not changed (or may have declined), the body starts storing up fats again. This leads to the increase in weight.

Weight loss programs that do work.

What is missing from the equation is that there is nothing done to improve the metabolism of the body. The metabolism rate of the body determines the rate at which the body burns off fat. The higher the metabolism rate, the faster it can convert food into energy. And the only way metabolism rate can increase, is through regular exercise. Therefore, there is no avoiding the pain of exercise, if the weight loss program is to work for the long term.

Any weight loss program that do work, has an exercise program. The exercise keeps the cardiovascular system fit, and strengthens all parts of the body. To keep up with the exercise program, the body naturally starts to adjust and metabolism rate is increased. That’s why we sometimes see people who eat and eat and they don’t grow fat. Why? Because they exercise!

The role of Acai berry.

As you can see, diet and exercise both play important roles in the weight loss program. What is interesting about the Acai berry is that it contains many different types of nutrients that are beneficial to the body. Perhaps its most important feature is its ability to function as an antioxidant.

An antioxidant helps remove harmful toxins from the body. In the course of our daily lives, we may have inhaled or consumed harmful substances that we don’t even know about. Over time, such substances may build up to harmful levels and weaken our immune system.

Our immune system is central to our overall health. When the system fails, our frail bodies become vulnerable to all kinds of illnesses and diseases.

By removing harmful toxins from the body, the Acai berry has an immediate impact on our immune system – it helps to strengthen the system. Only with a healthy body can an individual continue to stick with a strict exercise regime.

In this way, the Acai berry helps the body to regain its vitality so that it can continue to lose weight and stay healthy.

will carter
http://www.articlesbase.com/health-articles/acai-acai-berry-weight-loss-721732.html

Duration : 3 min 5 sec

Technorati Tags: fitness

Good Luck!

Swimming is better than running and it affects your whole body.

Do remember that if you become crazy you may be in troubles.

Sweating may help to only those few people who take diet which has more tendency for retaining water in the body. Sweating may reduce weight for 8 to 12 hours and the next day you started about with almost the same weight.

Dieting, in the popular meanings, or starving will hurt your internal health and decrease your resistance against disease, do not go on dieting.

Generally weight is increased because of fats deposits, fat deposits become more in days of pregnancy. You can lose weight, just dissolve them. How?

Some people go for losing weight by pills, starving or a particular type of diet items. It is good that you avoid pills.

Medicinal tablets do not act effectively and for longer durations. Pills have many side effects for your health.

Starving weakens you and your defense system is also weakened. This makes you less resistant against infections and other diseases.

A selection of diet items generally gives you an imbalance diet which can cause many complications including some illness problems.

The best way is to lose weight by change of diet and your physical activities.

1. Take maximum citrus fruits; be sure you are not suffering from any throat Infection.
2. Reduce or stop to take oils and fats.
3. Stop taking sugar and glucose mainly tea, coffee & cold drinks. You can use natural honey for sweetness.
4. Stop taking potato, rice, corns etc.
5. Reduce wheat and corn as much as possible.
6. Take four glass of water (4 X 160ml) in the morning without washing your mouth, then wait for 45 minutes to take any diet. This will drain toxic material from your body and help in maintaining your health.
If you can, join a gym for instrumental exercise to build your muscles but it will be a slow and gradual process.

Take vegetables, boiled meat and fruits including sweet fruits like dates and mango.

And at the top of all:

Walk at least 40 to 60 minutes with spells of jogging from 5 to 10 minutes or more, if you can, twice a day. If you are not habitual of walk start with a walk of 10 minutes and increase gradually.

You can make necessary changes according to your age and activities.

The above tips may help you feel lose of weight to the extent of daily difference.

Here are some fast weight loss exercises. These fast weight exercise are great for fat burning and will also boost your bodies general fitness. One thing I do recommend is carry out these weight loss exercises with a partner. Having a weight loss partner is great for motivation! So get a weight loss partner and get started today, good luck.

1. Firstly make a plan to set aside some time, around three to six times a week, for walking. These walks need to brisk, not a stroll and must be at least 30 minutes each time.

2. One thing I do recommend is carry out these weight loss exercises with a partner. Having a weight loss partner is great for motivation! So get a weight loss partner and get started today.

3. If nobody will join you, grab your dog or next doors dog. Listen to music or listen to the radio. Making your weight loss exercises as fun as possible will make the exercise much easier to carry out and won’t put you off when you have to exercise again.

4. Don’t stop your weight loss exercise because of the weather. Get a treadmill or a exercise DVD for use when the weather is bad outside.

5. After a week increase your weight loss exercises. Increase the length of time of your walks. Try adding jogging into your program. Jogging in between walking will increase your weight loss and fat burning rate. Remember keep your heart rate up.

6. If you don’t like walking or jogging use a bike. Cycling really works those leg muscles, and will burn off those fatty bits you hate on your legs.

7. Always take a water bottle with you. Do not get dehydrated during exercise. Drink plenty of water.

8. Never exercise straight after a meal. Always exercise at least 45 minutes after a meal to let your food digest fully. Exercising on a full stomach can make you sick.

9. Remember high intensity is the key. To burn fat you have to get your heart rate up, this will ensure your burning fat. You have to make the effort, nobody said weight loss was easy.

10. Make a plan and stick to it. Work out your weeks exercise routine, so you know when you are resting and exercising.

For more weight loss information and reviews of proven Weight Loss Programs and Products visit my Weight Loss Programs website. Find detailed product reviews and dieting links:-

Click Here >> WeightLossPrograms365.com

Matthew Gendle
http://www.articlesbase.com/weight-loss-articles/fast-weight-loss-exerices-10-tips-722147.html