1. Do you need fat loss supplements?  You don’t need fat loss supplements to burn fat and lose weight!  I wouldn’t spend money on weight loss or fat burner supplements with the intention of using them to significantly transform my body. At best, they give you a temporary boost for weight loss.  The FDA recalled 72 weight loss products due to “risky” ingredients.“Some of the products claim to be ‘natural’ or to contain only ‘herbal’ ingredients, but actually contain potentially harmful ingredients not listed on the product labels or in promotional advertisements,” the FDA said. “These products have not been approved by the FDA, are illegal, and may be potentially harmful to unsuspecting consumers.”
2. What about fat loss surgery?  Some surgeries such as liposuction and mesotherapy may give you some TEMPORARY relief from your subcutaneous (just underneath the skin) body fat. Liposuction is actually meant to remove deep fat tissue (visceral fat) which is a good thing. But, even with surgery, you will need to be consistent with strength training, cardio training and healthy nutrition to give you the lean and toned body you want.
3. Is there specific fat loss exercise?  Speed up your fat loss results by using more effective training methods.  Its not enough to just exercise every day. You MUST do the right kind of exercise to get the fat-burning results you want.

Start Your Journey to Building Your Best Body Ever!

For example, high intensity circuit weight training and high intensity interval cardio (HIIT) have been proven to be effective for long-term fat loss and weight loss provided you have a good fat loss meal plan.  Do interval cardio sessions instead of long cardio sessions. All it takes is 20 minutes of intervals on grass or stepmill. This method will burn more fat than doing 60-minute cardio sessions that wastes away your muscle mass.

4. What about fat loss vs. muscle loss?  You will burn fat while building muscle if you combine strength training, cardio training and healthy, managed nutrition.  No shortcuts!  It will take time to change your body.  Be consistent, day-in and day-out.  Replacing bad foods with healthy foods is critical for your weight loss and fat loss success. Otherwise, you will probably go back to eating those “tasty, fat-filled, calorie-rich foods.”Don’t ruin great workouts by eating bad food with a million calories! Its possible to hide those hard-earned muscles with thick layers of fat! Don’t fight against yourself.
5. Are there any fat loss secrets?  No secrets! Just hard, smart workouts, a healthy nutrition plan and perseverance.  See #4 above.
6. Fat loss vs. weight loss?  Fat loss is more important than weight loss!  If you burn fat and build muscle, you will permanently speed up your metabolism.  This will give you permanent fat loss and weight loss provided you continue with regular exercise and healthy, managed nutrition.  Even those who do quick weight loss programs or fad diets (which I don’t recommend) can build on the momentum and start doing things that will lean out their bodies.  Its never too late to build muscle and eat right.What about your weight loss?  Can you sustain it?  Or, will you weigh 40 pounds more in 2 months than you do today?  Sure, you can starve yourself and lose 25 pounds in 2 weeks.  But, when you begin to eat again, you will put the pounds back on.  Those who have succeeded at transforming their bodies from fat to lean have health and fitness practices that they do on most days.  It becomes a sustainable lifestyle.
7. Fat loss interval training?  Research and my experience proves that high intensity interval cardio training will give you more calorie burn during and after your workout.  You will also burn more fat.  Twenty minutes per session, 3-4 times a week is enough.
8. Is there a fat loss diet?  There is no specific fat loss diet.  A diet high in fruits, vegetables, whole grains, lean meats and low saturated fats, low trans fats, low sugar, no processed foods, etc. will give you the fat loss you want provided you have a regular exercise program and burn more calories than you eat. 
9. What about fat loss for abs?  The goal is to burn fat on your total body.  So, you should do full-body strength training.  Your body will know where to burn fat.  If you want to do some extra training for problem areas like lower abdominal fat, that is okay.
10. Fat loss over 40?  You can start burning fat at any age!  The strength training and cardio program is tailored to the individual.  Keep your metabolism humming with regular exercise!
11. Fat loss strength training?  When you build muscle, you will burn fat.  Full body circuit strength training has been proven to effectively build muscle and burn fat.
12. Fat loss running?  Research and my experience proves that high intensity interval cardio training will give you more calorie burn during and after your workout.  You will also burn more fat.  Twenty minutes per session, 3-4 times a week is enough.
13. What about fat loss vs. muscle gain?  You will burn fat while building muscle if you combine strength training, cardio training and healthy nutrition.  That’s all there is to it!  No shortcuts!
14. What about body fat percentage?  Acceptable body fat percentage for women is 25% to 31% (you will be more lean at 20% or below) and for men, 18% to 25% (you will be more lean at 17% or below).  Abdominal fat should also be decreased as much as possible because high abdominal fat has been shown to be a precurser to diseases like cancer.
15. Is there a fat loss target heart rate?  Research and my experience proves that high intensity interval cardio training will give you more calorie burn during and after your workout.  You will also burn more fat.  This will usually be a heart rate of about 80% to 85% of your maximum training heart rate.  Your maximum training heart rate is calculated by subtracting your age from 220.  So, if you are 30 years old, your maximum training heart rate would be 190 (220-30).
16.  How do I break thru my fat loss plateau?  There are several ways to break thru your fat loss and weight loss plateau.  Change up your weight training routine about every 2-3 weeks (or weekly if you like) to keep your body from adapting to your routine.  You might need to cut sugars and processed foods from your diet.  Or, you might need to increase the intensity of your cardio workout.
17. What does basal metabolic rate have to do with fat loss?  Find out your basal metabolic rate-BMR (amount of calories you would burn if you did nothing all day). You will use this rate to set the amount of calories you need each day to maintain a caloric deficit (burn more calories than you consume). You also need your BMR so you don’t eat too little and encourage your body to store fat!
18. How do I speed up my metabolism for fat loss?  Regular weight lifting (including bodyweight exercises) and cardio exercise will give you a higher metabolic rate.  Building muscle speeds up metabolism because the body has to work harder to maintain muscle.  Specifically, a combination of circuit weight training and high intensity interval cardio will get your metabolism “revved up.”

19. What about metabolism slowing down with age?  In general, your metabolism slows down at a rate of 5% per decade after age 40 (source: WebMD.com). The easiest way to keep a healthy metabolic rate for life is to engage in consistent weight training and interval cardio. This way, you will maintain important muscle mass and burn fat.Some factors that affect metabolism include age, heredity, gender and lean muscle mass. Men tend to have faster metabolisms than women. Thyroid problems may also cause your metabolism to slow down.

Start Your Journey to Building Your Best Body Ever!

 

Leave a Reply

Your email address will not be published. Required fields are marked *