Lose Your Arm Fat With These Tips!

Unsightly underarm fat is much more common in woman than in men. This is simply due to the fact that men typically do more heavy lifting than woman and have more developed muscle instead of fat. If your underarms are not properly toned, you are much more likely to have extra arm fat and even extra skin.

The three major causes of arm fat are:

• Family Genetics - Take a look around at your next family reunion, is underarm fat common on your aunts and cousins?
• Being Overweight - Extra fat in your body must reside somewhere; your underarms is a very common place for it to build up. You may have toned muscles underneath your fat.
• Lack of Muscle Tone - If you are at a healthy weight and still have flabby arms, you are simply lacking muscle tone. Instead, your under arms are comprised of fat, skin and little muscle. 

Benefits of Arm Fat Reduction

The benefits of arm fat reduction are great. Since fat deposits are very concentrated in under arms, by losing arm fat, you'll reduce your overall body fat percentage which will help improve your overall quaity of health.
The other benefit is why most of us do it: for cosmetic reasons. Larger upper arms can ruin the appearance of posture, draw attention to a larger chest and contribute to an overall appearance of being 'top heavy;.

Ways to Reduce Arm Fat

There are three basic ways to reduce under arm fat.
1.) Diet - If you're overweight, chances are your arms will not be very shapely. In order to lose fat, follow a healthy balanced diet that ensures you eat low-glycemic carbohydrates balanced out with protein and lots of vegetables. Eat healthy fats and avoid junk food and especially fast food, at all costs. If you're drinking regular soda - cut it out of your diet. You'll see really fast results by eliminating 200 calories a day just from not drinking soda any more. Find some great healthy low calorie recipes to inspire you! You may already have nicely sculpted muscles from carrying around groceries or children all day, but if you have extra fat - they're not going to be visible!
2.) Exercise - Some people that are at a healthy weight still have lots of under arm fat. Exercise including cardio and muscle toning exercises will give you results that you are looking for. Exercise is also required for individuals who are dieting to lose underarm fat as well to ensure that your skin retracts faster and your muscles remain toned.
3.) Cosmetic Surgery - This way will cost you lots of money and will be very painful. Most surgeons won't do this procedure on overweight individuals because they know you won't achieve good results. You would, however be an excellent candidate for elective cosmetic under arm surgery if you've just recently lost a lot of weight, say 100 or even 200 lbs. You'll have lots of extra skin if you've just recently lost a lot of weight and plastic surgery is the easiest way to help your body's skin return to a normal appearance.

Exercises to Reduce Arm Fat

You will have to do at least several exercises to remove your under arm fat.
1.) Cardio - Whenever you want to lose any fat, you MUST do cardio. Otherwise, you'll just lose muscle on any weight loss program. Cardio helps you burn calories and burn fat faster.
Diet alone cannot help you lose much under arm fat, if any at all. Diet, compared with cardio and muscle toning exercises will give you the best results.
2.) Muscle toning exercises - See the videos below for several incredible under arm toning videos. Doing these exercises just 3 times a week will definitely show results.
For even bigger (or smaller, depending on how you look at it) results, try these exercises 5 times a week, but no more. Your muscles do need time to rest so the muscle fibers can regrow. When you do toning exercises, your muscle fibers actually rip and tear. Therefore, you can over do it when it comes  to muscle toning. For leaner muscles, it's important to use smaller 2-4 lb weights to lengthen your muscles. This will make them look sleeker.
Important tip! Some beginners automatically think that using 10lb weights when doing toning exercises will provide you with faster results. It's true that your results might be faster, but they will WON'T probably be the results that you were hoping for! Only use heavy weights if you want to build bulky muscles. Again, use smaller weights for toning leaner and sleek muscles.
By using heavier weights, you can actually make your arms look bigger.

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Benefits To Exercise When Trying To Losing Weight

A lot of people nowadays are getting more involved in losing weight. As always, in losing weight one would come across the major things that has to be monitored daily such as diet, exercise and adequate rest. To effectively lose weight, one has to understand that without the presence of these three elements, there is no way to experience the best results.

Even if you have a lot of things to look forward to regarding your daily activities, you should be able to allot sometime for your daily exercises to keep your body in shape. You should pay attention to weight loss tips exercise to see what part of your body needs some workout to shape it up accordingly. You don’t really have to engage with too much strenuous activities. It’s enough that you will be able to engage in simple exercises that can be done even inside your house.
The benefits to exercise when losing weight are never ending, and you can notice them the most if you perform the right exercises religiously. Exercising regularly burns the excess calories not needed by the body. Burning these calories would then pertain to the possibility of you losing weight and more of that extra pounds. You can at least look into the amount of calories that you will be burning, like for instance 500 calories a day would be very ideal, however, you can do this in a gradual manner.
If you perform several routinary exercises for losing weight daily, you will then feel more firmness on your muscles and this would result to the improvement of your body tone. This would then motivate you to work harder in losing those pounds.
Your benefits to exercise your way through losing weight includes giving you enough energy for the whole day, this would help you feel better with whatever daily activities you indulge to, you would then also experience less stress on your activities as well as lower down the risk of experiencing hyper tension.
Aside from those mentioned above you may as well experience additional benefits such as prevention of experiencing joint and muscle pains that can be due to your inactive lifestyle. Exercising may also strengthen your bones and prevent you from experiencing osteoporosis. From here, you can determine that your active lifestyle may contribute to living a healthy life. The more activity you engage with on a daily basis, the more chances of you losing weight and obtain a healthy well-being.
So, the answer to the question if exercise is really essential for losing weight is a positive ‘Yes.’ With all of these benefits mentioned, there is no doubt that we need to exercise not only to lose wight but to benefit from it for our overall well-being.
If you are still having a hard time to accept exercise to be a part of your daily activities, then you should read this exercise tips on losing weight and look into the health benefits that you are definitely missing out. You better think harder and decide accordingly, because you are missing a lot.

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Top 3 Breakfast Recipes for Fat Loss

A healthy breakfast is key to fat loss. By eating a healthy breakfast, you’re less likely to eat something unhealthy the rest of the day. Eating breakfast will also make you less hungry which prevents cravings.
But what should you eat for breakfast? The most common fat loss mistake is to start your day with starchy carbs like cereals or muesli or oats. While you need carbs for energy, it’s easy to overdo them and get fat.

That’s why the 8 nutrition rules advise to avoid starchy carbs at breakfast. What should you eat then? Here are the 3 simplest & quickest breakfast recipes that don’t contain starchy carbs and that will help you lose fat.

1. Omelets. High in protein, low in carbs, high in veggies. You can remove the yolk if you don’t believe dietary cholesterol doesn’t influence blood cholesterol. But realize you’re throwing away all the vitamins and half the protein.
Avoid boredom by rotating the veggies. For even more variety, add meats or cheese and learn to use spices. Here are some ideas:

• Veggies. Baby spinach, mixed peppers, broccoli, Brussels sprouts, …
• Meats. Ground round, minced beef, chicken ground/slices, tuna, bacon, …
• Cheese. Feta cheese, grated cheese like Pecorino or Parmesan, …
• Spices. Cumin, black pepper, cayenne pepper, sea salt, …

2. Cottage Cheese. High in protein, no carbs, zero preparation time. You might need time to get used to its taste. Quark cheese works too if you can find it. So does plain fat free yogurt although it’s lower in protein.
Avoid boredom by switching the fruits and/or nuts. And try cottage cheese with tuna so you can also add veggies like cucumber. Ideas:

• Nuts. Almonds, walnuts, cashew, peanut butter, …
• Fruit. Chopped banana, pineapple, apples, pears or berries.
• Tuna. Sounds gross, but tastes good: try tuna with cottage cheese.

3. Smoothies. Take zero time to prepare. Get a strong blender. Throw (frozen) veggies, fruits & whey in there. Mix it. Done. Some tips:

• Get cheap whey with little carbs like ON whey.
• Vary your fruits and veggies to avoid boredom.
• Check the smoothie/shake recipe thread in the forum.

What about portion size and calories? If you stick to the 8 nutrition rules for fat loss, you can eat your stomach full without ever having to worry about this and while losing fat. Check them out.
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Fat Loss : A Synergistic Approach

In this day and age everyone has a set idea of what they want to look like, but have difficulty obtaining it. Whether it is those annoying love handles or a little excess fat on the thighs, cutting calories can help. By incorporating a proper diet and exercise program into your daily life you can get on your way to that figure you always wanted.

Your Body
The body liberates energy from its tissues and stores when the caloric intake is less than the caloric output. If this occurs there is a loss of fat along with lean body mass. When planning to lose fat, one must first establish a body composition goal. Men lose fat easier than women due to hormone differences. This is because testosterone levels in men are higher, helping them to maintain more muscle mass.
The hormone system of women resists change in the body composition as a protective mechanism that helps conserve energy stores during pregnancy. It is for this reason that women lose fat slower than men do and find it difficult to maintain a body fat percentage lower than 16%.
Cutting calories is a way of losing fat if done the correct way. A way of doing this is by reducing your total daily caloric intake by 4 calories per pound of lean body mass. Let's say you are a 180-pound male with 18% body fat. This would mean that your lean body weight is about 147 pounds (180-(180*0.18)). With a lean body weight of 147, you should eat 588 calories less (147*4). If you were on a 2891 calorie diet, 55% over BMR, then you would consume 2,303 calories. 

There are 3,500 calories in a pound of fat, therefore it would take you about 6 days (3,500/588) to lose one pound of fat without losing lean body mass. It is possible to lose fat at a quicker rate, but you run the risk of losing lean body mass in the process. The average person can lose one pound of fat in a week without losing lean body mass.
Subtracting calories should come from each meal, not just one or two. You would want to take out about 117 calories of each meal if your were eating 5 meals a day and 93 calories of each meal if you were eating 6 times a day. When cutting calories you want to do it from dietary fats, saturated fats, cholesterol, sweets and sugar containing food first. You would then want to take calories from simple carbohydrates followed by complex carbohydrates. We want to take calories away from these areas because they are the major fat causing culprits in any diet.
Complex carbohydrates should be decreased at a minimum since they help to maintain blood-sugar levels and provide a steady supply of energy. Also, fat burns more efficiently in the presence of carbohydrates in the diet. Proteins should never be decreased when cutting calories. Amino acids are the last source of energy the body has and their primary function is to repair and rebuild muscle tissue. The body ends up using more calories processing protein than it derives from the protein consumed
It is important to eat five meals a day to help keep metabolism up along with blood sugar and insulin levels under control. Eating meals throughout the day also allows protein availability to support growth and recovery along with helping your body not to store fat in a response to "famine". You also want to eat with regard to the next three hours of activity. If you are going to go workout then you are going to want to eat more calories than if you were going to sit at the computer.
Many diets claim that little or no carbohydrates are the way to lose weight/fat. The basis behind this is that carbohydrates not used as energy turn to fat. To decrease the amount of carbohydrates turning to fat, people will eat little or no carbohydrates. The problem with this is that your body's main source of energy comes from carbohydrates. Cutting carbohydrates to use fat as an energy source is unrealistic since most of the fat in your body is in a form that cannot be used for energy.

Where Does The Energy Come From?
Instead the energy is coming from the breaking down of proteins. This becomes problematic since muscle is needed to break down fat, and protect against muscle soreness and fatigue. It is, also, for this reason that you must consume enough protein in your diet. Another mistake people make is cutting out the fat in their diet. While too much fat in your diet will lead to an increase in body fat, too little fat in your diet can also be problematic.
Fat acts as carriers for fat-soluble vitamins A, D, E and K. Fat has also been found to cushion your kidneys, liver and nerves. Very low amounts of fat intake can also lead to increased cholesterol. Fat is needed to transport the cholesterol build-up off the artery walls and bring it to the liver for processing.
Cutting calories is an effective way of losing fat if done correctly, but it can not be done alone. By consuming a healthy diet and participating in a workout program specific for your needs, it becomes easy to lose that fat and keep it off. By following the guidelines above, you can look great and feel great about your body. 

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Top 10 Methods And Tips To Reduce Fat Content In Your Diet

at reduction in our diet becomes more of an issue each day - as America gets... FATTER. Jeez, that didn't sound too good! But that's the truth. There are so much fat content in our diet that fat reduction can no longer be ignored. Cheese, margarine, and butter - all are loaded with fat. What's a better way to reduce fat than get rid of those ingredients?

Good question, simple solution, but it's easier said than done. Fat reduction isn't quite easy when majority of the population loves to eat fatty food.

Did you know: we are currently dinning out in restaurants 3 to 4 times a week! And each restaurant meal contains 1,000 to 2,000 calories - as much as our recommended daily intake! What's more, these meals contain at least 50 to 100 grams of fat!

But all is not lost, here are 10 great tips on fat reduction, and following a healthier diet (in no particular order):

1. Replace butter, margarine, and hard fats with low fat spreads, or polyunsaturated margarine. Tip: for toasts and sandwiches, replace the butter, margarine with reduced sugar jams and marmalades.
2. When cooking meat, always trim away visible fat and skin.
3. Cut down your intake of high fat red meats, and eat more lean white meats such as fish and chicken.
4. Use tofu and beans as an alternative source of protein.
5. Steaming is one of the most healthy ways to cook vegetables, chicken, and fish.
6. Use different types of spices and seasonings to spice up your low fat recipes and diet. Fat reduced foods don't have to taste bland.
7. Use skimmed milk instead of full fat milk.
8. When roasting or grilling meat, place on a rack to allow the fat to drain.
9. Eat out less often, and eat home cooked meals more. It's not only healthier, it saves you money.
10. Everyone should know this - exercising regularly and eating a healthy, low fat diet is the best methods to fat reduction. Not through some fat burning pill or fat reducing miracle. It's just good, common sense.

Follow these 10 tips, and you're already ahead of majority of the population. These tips are an excellent start to fat reduction in your diet, and to lead a healthier, happier life

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Diet and Exercise to Control Body Fat

The food we eat provides the building blocks required for cellular construction as well as all metabolic and chemical reactions which our body performs to function in good health. In the same fashion, our diet and level of physical activity directly influence our hormones that determine if fat is stored or burned as fuel. Medical researchers now understand that where fat is stored in the body can determine risk of disease and how we can alter our diet to promote natural weight loss.

Fat Placement is a Risk Factor
Until recently, medical science has viewed our white fat cells as nothing more than an inert storage facility for extra calories. Research has debunked that theory by demonstrating that our fat is a viable organ within our body which is metabolically active, secreting and reacting to chemical messengers which influence our health and weight loss abilities.
The results of a study published in the Proceedings of the National Academy of Sciences show that the risk of metabolic disorder is heightened when fat is stored in the abdomen and significantly lowered when fat grows on the thighs or lower parts of the body.
Interestingly the study authors found that abdominal fat grows by increasing the size of existing fat cells whereas fat cells multiply in number on the thighs and lower body. Abdominal fat is more dangerous to your health because the cells are stretched beyond their normal capacity, leading to metabolic dysfunction.
Using Food Balance to Control Fat Placement
Fortunately we can control where fat is placed on the body in several ways. The food we eat has a significant impact on fat storage and metabolism as we can choose both the quantity of food eaten as well as the nutritional composition of our diet. A diet high in refined carbohydrates which quickly break down into glucose and raise blood sugar causes excessive triglycerides in the blood. These blood fats must be cleared quickly after each meal and are converted to fat for storage on the belly.

Include Protein and Fat with Each Meal
The first step to controlling how and where fat is stored is to cut back or eliminate carbohydrate foods which trigger a rapid rise in blood sugar. All processed carbohydrates and sugar laden foods will initiate the cycle which results in abdominal fat storage. Substitute protein and fats from healthy nuts, seeds and minimally cooked meats. These foods don’t convert to glucose quickly and are much less likely to spike blood sugar and convert to fat.
Exercise Helps to Burn Fat as Fuel
Exercise is essential to good health, as it provides a catalyst to burn excess calories so they aren’t available to be stored as fat. When you exercise regularly, the body is conditioned to burn calories for fuel so they don’t end up as a source of body fat. Some amount of fat is essential to our health, and exercise encourages the formation of brown fat which is dissimilar to white belly fat because it promotes fat metabolism through a process known as thermogenesis.
The type of foods we eat provide metabolic cues to instruct our body how and where to store body fat. Eliminating junk carbohydrates and replacing them with lean protein and monounsaturated fat sources will blunt blood sugar swings and encourage fat metabolism. Exercise is necessary to provide the catalyst for caloric utilization which encourages ideal health and natural weight loss success.

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Lose Weight, Burn Fat with These Calorie Tracking Tips (2)

Tip 2. Set a Realistic Weight Goal and Time Frame
One of the primary reasons that dieters fail to achieve their weight goal is because they haven’t set an attainable goal and time frame. It’s important to keep in mind that your excess weight didn’t appear overnight, and you’ll need to allow enough time to drop the pounds in a healthy way.

Also, don’t set your end goal too low, as your body will switch into survival mode and resist dropping below a certain plateau weight. Plan to drop between .5 to 2 pounds per week, as losing faster than this will cause the fat to release stored toxins into your blood which can have negative health implications.
Tip 3. Pull It Together with Exercise
Most people attempting to lose weight know that they need to eat less and exercise more. The vast majority of people trying to lose weight don’t incorporate any type of regular exercise into their plan. While it’s possible to drop weight without physical activity, you are destined to fail because you significantly increase the chance of hitting a weight block plateau.
Dieters who incorporate exercise are 4 times more likely to avoid the body’s natural resistance to a reduced calorie diet, and achieve a healthy weight. Get serious about a regular fitness program, and plan 20 – 30 minutes at least 3 days a week. Use an exercise chart to keep track of your progress.
Weight loss requires a total commitment and lifestyle change to deliver the permanent results your body deserves. In order to achieve your goal, you must understand the mechanics of weight loss. Set your weight goal and timeframe, and determine your daily calorie requirements to drop to a realistic weight. Get physical and avoid the weight loss plateau, the most common cause of failure. Dropping weight isn’t easy, but the reward is a happier and healthier you.

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Lose Weight, Burn Fat with These Calorie Tracking Tips (1)

Weight loss is the main reason nearly two-thirds of American’s are on a diet, yet only 1 in 8 people have an accurate idea of how many calories they really need to accomplish their goal.

According to a survey from the International Food Information Council Foundation, more than half of the people were unable to even guess the number of calories necessary to maintain their weight and 25% wouldn’t even attempt a guess.
The health implications of this finding are of critical importance to those overweight or obese individuals who are unsuccessfully trying to lose weight. Excess fat, especially in the mid section is directly linked with increased incidence of heart disease, stroke, diabetes, many cancers and even Alzheimer’s disease.
The fact that so many people don’t know their daily caloric intake, and more importantly, the calories required to lose weight and attain a desired goal, means they are destined to fail in any weight loss attempt. These tips will provide the essential basics to begin a healthy weight loss lifestyle and reduce the inherent risks of carrying those excess pounds.
Tip 1. Monitor Calories and Track with Nutritional Software
The basis of any weight loss program requires a firm understanding of the number of calories consumed. The first step is to determine the number of calories required to hit your weight loss goal, and then the calories necessary to maintain that weight. Online calculators can provide the correct counts for you, based on your particular metrics and physical activity.
Once you have an idea of your daily calories, you’ll need to keep a record of all food and drink consumed using Nutritional Tracking Software. It’s important to be accurate, especially until you get a good feel for the calorie content of different foods.
Choose foods from all different food groups, and avoid processed carbs, sugary sweets and fried foods. You’ll find you no longer have room for those empty calories, as you fill up on virtually unlimited quantities of nutritional, low calorie raw leafy greens and vegetables.

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Tips for Rapid Fat Loss!

Are you looking for that “jump start” to rev your metabolism and get you bathing suit ready? The following ten tips will improve your workouts and ignite your metabolism. Try some or all of these tips, but beware, the result may be a number of admiring second glances and stares when you don that bikini or pair of trunks

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1. The majority of your workouts should be composed of free-weight or cable exercises.
Compared to machines, free-weight and cable movements often require more skill, create muscular balance, and have a greater metabolic cost. For example, it is more difficult to balance the weights, and to coordinate muscles when performing free-weight exercises. Although this may sound like a disadvantage, it is actually a benefit. By balancing and stabilizing free-weights or cables you are working more muscles through a greater range of motion resulting in more muscles developed and more calories burned.

2. Use mostly compound (multi-joint and multi-muscle) exercises.When focusing on improving body composition, you can’t worry about “detail” exercises, so you should use exercises that’ll get you the biggest bang for your buck. Isolation exercises can be used at the end of a workout to work on a specific weakness, but only do the bare minimum.Virtually every savvy fitness professional is privy to the fact that compound exercises recruit the most muscle groups for any given body part.
If you seek lean muscle and the increase in metabolism that comes with it, you must choose exercises that allow for the greatest load. One of the main reasons why squats are superior to leg extensions for quadriceps development relates to the fact that the load you can expose the quadriceps to is much greater with squats. That’s why presses and dips will give you great triceps development, while triceps kickbacks will do little for triceps development and even less for the metabolism.
A good rule of thumb is to use lifts that will allow you to use the most weight. These will have a systemic effect on your body that’ll help maintain or increase your muscle mass, and in turn ignite your metabolism.

3. Super-set or group exercises.
Perform either non-competing muscle group training or antagonist training. Non-competing muscle group training would involve doing a set of a lower body exercise, and following it up with an upper body exercise Antagonist training is executed by alternating exercises that target opposing muscle groups (e.g. chest and back). The list of benefits includes: quicker recovery, greater strength levels and shorter workout times.
This design can be a huge advantage in your mission to burn fat. If you alternate exercises for opposing or non-competing muscle groups, you’ll be able to keep your heart rate elevated and burn calories like a blast furnace!

4. Keep rep ranges, in general, between 8 and 12. Through research, it has been determined that the best range for hypertrophy (muscle gain) is roughly between 8-12 reps. Since the main focus of your resistance training efforts is to gain lean body mass and stimulate your metabolism, this rep range fills the bill perfectly. “High reps for tone and fat loss” is the “big kahuna” of all training myths! Somehow the aerobics, yoga and Pilate’s community have convinced us that when we perform bodyweight exercises or light resistance training for high reps, our muscles magically take on a beautiful shape without growing or bulging. On the other hand, if you challenge yourself with moderately heavy weights, your body will take on a bulky, unflattering appearance. If you believe this, you probably still believe in the Tooth Fairy!

5. Rest only 30 to 60 seconds between sets.
When you keep the rest periods under one minute, it’s easier to stay focused on the task at hand and keeps your heart rate elevated. In addition, it forces your muscles to recover more quickly between sets, along with keeping your nervous system revved up. If your first movement in an upper/lower body superset is squats, you might want to rest 60 seconds before attempting your second movement. However, if your first exercise is a fairly “easy” exercise, like lat pull downs, you might only wish to wait 30 seconds before doing the second part of the superset.

6. Every session should consist of approximately six to eight exercises.  Why? Because empirical evidence has shown that normal trainees can consistently maintain six to eight exercises per session without burning out.
It’s imperative to base your exercise selection around compound, multi-joint exercises. Seventy-five percent (75%) of your exercises for each session must be compound exercises. Six single-joint isolation exercises are not going do the trick. Sure, you can perform a few isolation exercises, but the majority of your exercise
choices should be multi-joint.

7. Perform Total Body Workouts
First and foremost, you must drop the notion that a muscle group can only be trained once or twice a week. Fitness enthusiasts from the past didn’t train that way and you shouldn’t either. The more frequent muscle producing / fat burning sessions you can have, the better.

8. Cardio is not the cure-all for Obesity
Cardiovascular exercise aids in the creation of a caloric deficit, but the caloric expenditure during cardio is temporary. Strength training addresses the core of the problem by permanently increasing the rate at which the body burns calories by adding muscle. The best programs will include both strength training and cardiovascular training, but the core or the programs effectiveness is resistance training.

9. When you do cardio, do it first thing in the morning.
Do your cardiovascular training first thing in the morning on an empty stomach.  You’ve gone 8 or more hours without eating, so your blood sugar levels are at their lowest when you first wake up.  After about 10-15 minutes of cardio training on an empty stomach, you’ll have burned up all your remaining blood sugar.
Once your blood sugar is used up, the only remaining source of fuel your body has to continue with your cardio exercise is your stored body fat.

10. Vary your pace during your cardio training sessions.
Don’t maintain a constant steady pace while you’re on the treadmill or elliptical machine.  Numerous studies have shown you’ll burn more calories and more fat if you train in intervals.
Start out by going for 1 minute at your normal walking pace.  Then, for the next 30 seconds, speed it up to a run.  After the 30 seconds at an increased pace, slow back down to your original pace for 1 more minute.  This is known as an interval.  Repeat this interval style cardio for 10-20 minutes.
Performing your cardio in this “interval” fashion will allow you to burn more fat and calories in less time than just keeping a nice steady pace.  This will increase the results you see while reducing your time on the treadmill, stationary bike, or whatever form of cardiovascular training you do.

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Exercise is a MUST While on Diet

Many studies have shown that while dieting alone is effective in reducing overall weight, following a good exercise program such as the one presented in chapters 12 and 13 makes your body even more efficient at losing fat, especially during the first month of your fat-reducing program.
Ten minutes of exercise is approximately equal to 100 calories burned. The basic four-week Fat-Burning Metabolic Fitness Exercise Plan calls for 300 minutes of exercise per week, resulting in about 3,000 calories
burned from physical energy expenditure alone. So, by exercise alone, you will be losing close to one pound of fat per week. The added benefit is that the program is designed so that you are exponentially increasing your
metabolic rate. So, you are losing fat on three fronts: from the food plan, from the exercise plan, and from a metabolic boost.

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