How to Burn Fat

Disclaimer: this site does not promote any 'magic pill', 'quick fix', 'hassle free' solutions to fat loss - such things don't exist!

This site does NOT attempt to sell you ANYTHING.

This site is NOT about promoting any 'quick fix', 'hassle free', 'instant fat loss', or 'work free' solutions.

Fat burning takes strategy, discipline, and some sort of exercise - such as sprinting or resistance training (weight training).

Even with Fat Loss Formulas, it is up to you to take the action to turn your physical body around. No one else will do it for you. The only question is: do you want it badly enough to pay the price?

This site makes NO promises that you will loose a certain amount of fat in a specific amount of time. Every body is different and only by understanding the fundamentals of how our bodies respond to exercise and what put we food we put in them can we effectively change our body shapes.

This site is NOT promoting any diet or claiming that it has a magic diet formula. We do believe however that understanding what speeds up your metabolism (how much energy you burn) is however important and is critical to loosing fat more quickly.

This site is about providing you with knowledge about fat loss that is extremely useful and works in most cases if you put it into practice.

For the record, I've never seen any weight-loss products which claim a significant amount of weight loss in a very short time frame or without dieting that have worked over the long term. My mother for example used to be on a dietry program which claimed such things. She lost 8kg in the first 3 months then over the next year lost another 1kg. Approximately one year later she had not only gained it all back but weighted 3kgs more!

Fat Loss v Weight Loss: The Difference Changes Everything

How much lean muscle do you have? Can you answer the question precisely in pounds or kilograms? If the answer is 'no' then don't worry. You're not alone. The unfortunate reality is that most people focus on how much they weigh - their total weight - rather than the weight of their muscle and bones versus the weight of their fat.

So why should you care about the difference between Lean Body Mass (LBM) and Fat Mass?

Because Lean Body Mass burns more energy than fat. You know the saying, 'muscle weighs more than fat'? It's true... and what's also true is that muscle BURNS MORE ENERGY than fat.

If you want to be lean and physically toned so that you feel healthier and look more attractive, understanding that muscle BURNS MORE Energy than fat is key.

Fat Loss Formula: Fat Loss = Building Muscle + 6 or 5 Balanced Meals Per Day

Getting ripped and losing fat is simple if you strip all the theory down to its bare essence:

Fat Loss = Building Muscle + 6 or 5 Balanced Meals Per Day

I'm now going to break this formula into it's two sections 'Building Muscle' and 'Balanced Meals'.

Building Muscle

Why is building muscle one half of the fat loss formula? Because muscle BURNS MORE ENERGY than fat. And that's not all: muscle burns energy constantly.

Keeping muscle alive is like keeping a fire alight. You have to feed that fire wood or energy so that the flame can keep on burning. In the same way that a fire burns wood, our muscles burn glucose - which can either come directly from food or alternatively from fat. If you stop feeding a fire fresh wood, that fire will get smaller and burn less brightly. It's the same with your muscles. If you don't feed your muscles protien and energy, they'll get smaller and die off.

On the flip side, the bigger the fire, the more energy it burns. And it's the same with your muscles too. The bigger they are (or the more lean body mass you have), the more energy (fat, food etc) you'll burn ALL THE TIME.

Yes. All the time. Not just when you're going for a walk, run, to the gym or doing exercise, but when you're sitting down watching TV, on the compuer or driving a car!

It's amazing to think that people want to be ripped, to loose fat and to build muscle - but don't understand the fundamentals of lean body mass v fat.

Muscle Maxims: Progressive Overload

'Progressive overload' was first developed by Thomas Delorme, M.D, who used it to help rehabiltiate World War II veterans. Each time they would work out a muscle, Delorme would add more weight, progressively overloading the muscle. The act of adding more weight or lifting more weight - whether it be lifting 12.5kg dubbells in stead of 10kg which you lifted last time, or by lifting 10 reps instead of the previous 8 reps, is a fundamental concept in hypertorphy - building muscle.

Tom Venuto, a fat loss expert, once said,

"I'm a believer in very, very meticulous progressive overload. It's a whole mindset, that every time you go in the gym, you're going to beat what you did before...That's the key to gaining muscle, too – constant progressive overload."

For your practical purposes, progressive overload means keep on pushing forward and breaking through your performance barriers each time you go to the gym. If you did 8 reps on the bench last time, do 9 or more reps this time.

ATTENTION: progressive overload can be painful because you're constanatly putting your muscles under stress each time you go to the gym. It is not for the faint hearted, BUT it's incredibly useful in building muscle. And because muscle burns more energy than fat, progressive overload is KEY to fat loss.

Why should you have 6 or 5 Balanced Meals per day?

Ever heard of a metabolism? You know, the thing which determines how much energy you burn?

Some people often complain about having a low metabolism. "I've got a low metabolism", they say. "That's why I'm overweight".

But what if there was a way to increase your metabolism - that is increase how much energy you're body burns all the time?

Well there is. It's called meal frequency and macronutrient ratios (we'll come back to that later). But it gets even better. If you want to increase your metabolism, you can do so by eating more food!

It sounds crazy doesn't it. Especially with all the diet plans and regimes we're exposed to via magazines and the internet on a day to day basis.

The reality is simple: the breakfast, lunch, dinner approach is outdated and unhelpful in the question for fat loss.

What is helpful? Frequent Balanced meals every day. How frequent? 5 meals if you're a woman and 6 if you're a man. Why? Because after two or so days eating 6 meals a day (one every three hours), your body begins to ADAPT to your new eating patterns and beins to expect food to come.

And what does consistent food mean to the body? It means 'we're getting consistent food, I can burn more energy now'. When you skip a meal though or stop eating, your body all of a sudden realises and says, 'Whoa! I thought I'd be getting some lunch but it looks like there's no food around so I better stop burning all this energy, otherwise I'll run out".

In short, our bodies are too smart to let us burn up all our energy right away. Instead, if we skip meals, our bodies start to CONSERVE energy and burn fat less quickly.

This is why it's VERY IMPORTANT to eat a balanced meal every 3 hours.

What do I mean by 'balanced meal'?

I mean a meal that has:

1) Lean protien (fish, chicken breast, etc);

2) Starchy Carbohydrate (sweet potato, brown rice, rye bread etc); and

3) Firbous Carbohydrate (broccoli, spinach, cucumber, most vegetables)

A meal that has these three components in it is BALANCED because it gives:

1) Your muscles protien (the building blocks of cells)

2) Your blood stream low GI glucose (which gives you energy that lasts more than a sugar rush that you get from candy and also helps shuttle protien into your cells).

Don't Lose Weight, Lose Fat

You can focus on loosing weight, jumping on the scales to see how much 'weight you've lost' and talking about it with all your friends, or you can start focusing on what realy matters: how much fat you have and how much lean muscle you have.

Building lean muscle and eating balanced meals every day is a game changer. If you do it, you're very likely to never turn back. Once you realise how much extra energy you have and how good it feels to be strong, why would you want to return to the blunder of focusing on weight only and dieting.

 

If you have any queries, please contact us on alexandrohan@gmail.com

I hope you learned something!