Burn More Fat – Secrets of Exercise Physiology

We all want to burn more fat for weight loss, body shaping, health and wellbeing or for sporting purposes. Trim that butt, waste that cellulite, smooth those love handles, bust that belly; it’s all part of the trim and slim exercise and diet activity many of us indulge in.

In this article you will see exactly how fat burning works and how to get the best out of your exercise program. Also, I’ll outline two weights circuit programs I developed to help you burn fat and lose weight — one for beginners and one for fitter trainers.

The Basics of Fat Burning

Energy in, energy out. The body normally burns a mix of carbohydrate, as glucose, and fat for fuel. How much of either depends on your physical activity and if, or what you have eaten recently. When you use more energy than you take in from food and drink, the body burns stored fat and carbohydrates, and then even protein, to fuel your everyday activities even if you are not exercising

That’s what happens when people starve of course; the body starts to eat itself. Depending on your family history — your genetics — and the way you eat and exercise to create this energy deficit, your body may decide to get conservative and drop your metabolic rate to try to hold onto body weight. Some of us seem to have inherited this tendency more than others, the origins of which may be in the early periods of human evolution where ‘feast or famine’ was more or less the norm.

Glucose, fat and protein. Even so, starvation always works eventually and the body starts to break down its own tissue for fuel. Stored carbohydrate called glycogen is quickly used up, then goes the fat stored under the skin and around the internal organs. Protein in muscle is then broken down to create glucose to keep the brain working and you conscious.

Fat and glucose are the body’s two main energy sources. Fat you know well, glucose comes mainly from carbohydrate foods like rice and bread and potatoes and protein is supplied mainly by meat and beans and dairy products. The amino acid building blocks of protein foods can be converted to glucose in emergencies. Your body always burns a mix of fat and glucose except at very high intensities, and the ratio of the fat and glucose in ‘the burn’ varies with intensity and time of exercise.

Fat burning zone. You may have noticed that some bikes and treadmills at the gym have a setting that says “fat burning zone”, which implies a setting for intensity or speed. The reason for this is that the body burns a greater percentage of fat at a slow pace (or after about 90 minutes of exercise). The fat burning zone, a low intensity speed zone is mainly a gimmick, and here is the reason.

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Lose Weight Fast: How to Do It Safely

You’ve heard it time and again: fad diets don’t work for permanent weight loss. But what about those times when you really need to lose some weight fast? It’s hard to pass up the promise of crash diets like the Lemonade Diet, Cabbage Soup Diet, or Lose 21 Pounds in 21 Days when your mission is to squeeze into a new outfit in time for a reunion, wedding, or other special event.

So what’s wrong with dropping 20 pounds fast so you can wow your friends and family with a svelte new shape?

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The truth is that nothing is wrong with losing weight rapidly — as long you do it the right way, says Michael Dansinger, MD. He’s the medical doctor for NBC’s The Biggest Loser show, which spotlights quick and dramatic weight loss.

“In theory, one could drop as much as 20 pounds in a week following a very ambitious eating and exercise plan, devoting more than seven hours per week to rigorous exercise, and under a physician’s care like we do on the television program,” he says.

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The Difference Between What You Do And Think

Last Monday I talked about Arnold Schwarzenegger, and how his mindset was his real secret to success in his lifting, acting and political career. Today I want to talk about how to develop the same kind of winning mindset.

I already alluded to this a couple of weeks ago when I said that changing your habits is easier than changing your thinking. There’s what you do on a day to day basis, and then there’s the way you think.

The overwhelming majority of self-improvement and success books focus on the thinking. Common advice is to think positive, think abundance, think confident and similar utter nonsense. Now I’m all about positive thinking and I hate crabs and whiners, but I’m also a pragmatic – I do what works.

It’s like the guy who is kinda shy with women and who gets the advice “just be confident”. Well duh, if he knew how to be confident, he would already be doing it. Even worse is if the guy now starts faking it, trying to be James Bond.

Most methods to gain confidence and success focus on this – the thinking. But after helping thousands of guys to gain muscle and strength, and going myself from a skinny-fat 120lbs who couldn’t do a single Push-up (I was so weak I even lost at armwrestling to a girl) to a muscular 170lbs with a 400lbs Squat, I’ve concluded that it’s really the doing that matters.

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One Thing All Successful Guys Share

The most important action you should take to develop a winner’s mindset, is to look for guys who have achieved your goal, study them, and then copy. Forget about the way they think, focus on their behavior and mimic it.

Think about it – why does every top athlete have a coach or mentor? Tiger Woods and David Beckam have one. So does almost every Olympian. Arnold Schwarzenegger also had a mentor – Reg Park, 3x Mr Universe. Even I had a mentor when I started lifting and who introduced me to Squats.

Notice how the apprentice often becomes more successful than his teacher. Arnold won more titles than Park, yet that doesn’t make Park a know-nothing. I also got stronger than my mentor, but he was no know nothing either.

The guys who look at successful people like Arnold Schwarzenegger and claim that “it’s all about steroids” they miss on key lessons like these. Again – why do you think all successful people have a coach or mentor? I’m not trying to sell you my coaching program here – I’m full until next year. I want you to think really good about why the heck these guys choose to have a coach or mentor.

Arnold Schwarzenegger revealed in his autobiography “The Education of a Bodybuilder“, that he did heavy Squats and Deadlifts from the start because Reg Park could Squat 600lbs and Deadlift 700lbs. Arnold looked for a guy who had achieved what he wanted, studied him and then copied Park’s 5×5 method.

Inside my StrongLifts Community I have long noticed that my most accomplished Members follow the training logs of other SL Members who are in most cases stronger than them. They subscribe to their logs to automatically get updates, examine what they do, and then copy. This is the closest thing to mentorship.

The true benefit is of course the thinking that you acquire by hanging out with these Members. Most guys’ biggest stumbling block is their own thinking – what they believe they can and cannot do. There’s no better way to eliminate those limiting beliefs than by seeing a guy with your age and body type doing it. And that’s one key ingredient of that winning mindset I referred to – no limitations.

Are You This Kind of Cheapskate?

Dr. Napoleon Hill, author of one of the biggest bestellers of all times “Think & Grow Rich“, spent over 25 years analyzing several thousand men of whom 98% were classed as “failures”. According to Hill, one of the 30 major reasons why these guys failed was INSUFFICIENT EDUCATION – quote…

Successful men, in all callings, never stop acquiring specialized knowledge related to their major purpose, business, or profession. Those who are not successful usually make the mistake of believing that the knowledge acquiring period ends when one finishes school. The truth is that schooling does but little more than to put one in the way of learning how to acquire practical knowledge. Experience has proven that the best-educated people are often those who are known as “self-made,” or self-educated. It takes more than a college degree to make one a person of education. The person who stops studying merely because he has finished school is forever hopelessly doomed to mediocrity, no matter what may be his calling. The way of success is the way of continuous pursuit of knowledge.

– Napoleon Hill, Think & Grow Rich.

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How to Lose Weight Fast

Despite what people say, slimming up is actually pretty simple. The real problem is that you and everyone else already know how to lose weight fast but don’t want to do anything that requires the slightest bit of work. What you really want to do is take a few of those “magic” diet pills or drink a few acai berry shakes and melt the weight off overnight.

The big companies love people like you. In fact, the weight loss industry makes hundreds of millions of dollars every year from people looking for methods to get skinny without doing anything. These companies constantly release fitness equipment and new “proven-to-work” diet pills and then advertise them to you through the Internet, TV ads, magazine ads, and every other place imaginable.

Once a person has been ripped off once or twice, he/she becomes immune to these types of advertisements/products and starts to seek out alternative tips from other sources. But for every person that catches on to these weight loss scams, there are ten more to fill his/her shoes.

You don’t need thousands of dollars worth of gym machines and diet pills to lose weight. (You can even save money if you are serious about burning that fat on your body.) Instead of eating out four times a week (which is extremely unhealthy), you should cook at home for six days and only eat out on special occasions or once per week.

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How to Lose Weight – The Basics of Weight Loss

Despite the way it feels, losing weight isn’t a mysterious process. It’s a simple matter of burning more calories than you eat. But, if it were really that simple, none of us would have a weight problem, would we? Weight loss can be such a struggle that we start thinking we have to do something drastic to see results — diets, pills or those weird fitness gadgets on infomercials that promise instant success. The true secret to weight loss is this: Make small changes each and every day and you’ll slowly (but surely) lose those extra pounds. The key is to forget about instant results and settle in for the long run.

Rules of Weight Loss

To lose one pound of fat, you must burn approximately 3500 calories over and above what you already burn doing daily activities. That sounds like a lot of calories and you certainly wouldn’t want to try to burn 3500 calories in one day. However, by taking it step-by-step, you can determine just what you need to do each day to burn or cut out those extra calories. Below is a step by step process for getting started.

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