Health Tips

Burn Extra Fat

June 25, 2008
By J White

During your fat burning odyssey, you’ll going to reach the point where your exercise routines and diet don’t seem to be burning any more fat. What do you do when this happens? Here are 5 tips that can help jump-start you back on your way to burning that extra fat.

Rotate Calories Rotate the amount of calories you eat each day to get your body to burn those last layers of fat. Over a period of time your body becomes accustomed to your eating habits. To shock it out of complacency, increase your normal calorie intake by 300 calories for two days, then decrease decrease it by 200-300 for four days. Make sure that you don’t go to low and put your body into “starvation” mode which will trigger it to start storing fat.

This is a trick many body builder use when workout and exercise routine has stalled. This sudden change that the body experience forces it to adapt.

Adjust your Calories As you lose weight, the amount of your recommended calories intake has changed. You need to recalculate it and in most case lower it. This simple adjustment may be all you need to lose those last few pounds of fat. This doesn’t mean skip meals though.

I remember reading where a boxer was training and his trainer wanted him to get down to a certain weight. For the first couple of weeks everything was going along find. However, all of a sudden he stop losing weight. When the trainer questioned him about what he was doing, he said that wasn’t eating lunch. Unknown to him this put his body into starvation mode which as you may know signals the body to start storing fat.

As soon as he got back on his regular meal pattern, he was able to get down to his required weight. So adjust your calories as necessary but keep eating. This is the only way that you’ll lose those last few pounds of fat.

Increase your Cardio This may seem like a no-brainer but, you would be surprise at the number of people I’ve spoken to who do the same routine month after month expecting to see continued improvement.

Over time your body adapts to your exercise program which is fantastic. That means things such as your heart rate has gone down and your heartstroke has improved which is great for your heart and overall body functions. Remember that exercising not only helps to burn fat, but it improves the way your body operates.

For continued improvement, you need to increase the intensity. To do this add 5 to 10 minutes to each session. This added time may be just what you need to burn that extra fat.

Alternate Weight Training If you’ve doing the some weight lifting routine week after week, month after month, then your body has become accustomed to your workout routine. As such, it no longer needs to adapt by developing more muscles. To kick your muscle growth back into gear which will in turn provide another source of fat burning, change up your weight lifting routine.

For example, if you routine consist of exercises which involve high repetitions for each exercise, try lifting heavier with lower receptions. Do this for about 2 – 3 weeks and then switch. This is a little another trick that bodybuilders use to break through plateaus and is also a great way to get your muscles to start growing again so that they can help burn that extra fat.

Eliminate Processed Foods Processed foods are composed of simple carbohydrates which when consumed are quickly digested and processed by your body. This creates an insulin spike which signals your body to store fat. If you replace them with whole grains or other non-processed carbohydrates, you eliminate a source for the development of fat.

Bear in mind that eliminating processed carbohydrates does not mean eliminating carbohydrates. You need them for your body to function properly. In fact, they are a necessary component of aerobic metabolism. If enough aren’t present during your aerobic exercise session, your body will use protein from your muscle as an energy source and without a doubt we don’t want to burn muscle.

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