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10 Rules of Fat Loss


One thing I’ve learned from years of working out and personal training is that it isn’t necessarily how many calories you burn during a workout that is most important, but rather how many calories your burning between workouts.  If you want to shed fat fast and reach 6 pack status, you must know what the After Burn effect is and how to achieve it.

Your resting metabolic rate is how many calories your burning while at rest.  Working out is a great way to raise this tremendously, but there are ways to raise it even more than others.  For an example, I can’t stress enough how important it is to workout your legs!  Squats, lunges, walking lunges, step ups, are all great exercises to include into your programs.  Also performing more intense cardio is much more beneficial than long slow jogs.  You want to get the heart rate up, but also give your leg muscles and other muscles a nice workout that they have to recover from.

The After Burn effect or “Metabolic Resistance Training” refers to lifting weights in a certain way that your metabolism is raised for an extended period of time after you finish your workout, hence the term After Burn. The way to take advantage of this method is by making your resistance training a cardio workout by keeping your heart rate elevated.   A good idea is to add some jump roping or jumping jacks or exercises like this between sets of weight training! This in turn causes an EPOC (Excess Post-Exercise Oxygen Consumption). This will force your body to burn calories at a much higher rate after your workout, while it repairs and rebuilds the muscles fibers you just tore down. 

High Intensity Interval Training (see this article) is a cardio workout with intense short intervals of maximal efforts combined with recovery intervals.  Anaerobic means “without oxygen” and aerobic means “with oxygen”.  This means that anaerobic intervals can only be sustained for a very short period of time because your body is creating energy from non-oxidative sources.  For an example, Sprinting as hard as possible for 50 meters or running fast on an incline on the treadmill for 2 minutes followed by a rest interval, are both great examples of anaerobic intervals.  The energy systems used by the body during anaerobic efforts are the ATP-PC systems (up to 10 seconds of the activity) and the glycolytic systems (from 10 to 20 seconds after the activity is maintained).

I really hope you found this article helpful and please put it to use ASAP!  You can keep coming back for more tips like this here at

Here are tips and knowledge for you if your goal is to have a ripped stomach but are not exactly sure the best way of going about it!

You can have a muscular set of abs, but if they are covered by a layer of fat, who is that impressing? In order to get rid of the extra body fat around your stomach, you need to add effective cardio sessions into your fitness plan. You first must burn off the body fat through proper cardio and nutrition to properly define the area.

Abdominal training by itself will not do much.  Three to four sessions a week of intense jogging, running, the elliptical, jumping rope, or biking should get the process in going. Swimming, hiking, and taking aerobics classes are great as well.  If running outside hurts your joints, try running inside on a treadmill or outside on a dirt path.  You can even try running on the sand at the beach for a great workout with less pounding on the joints!

Again, three to four intense cardio sessions a week to help create a calorie deficit and help rid the body of extra fat.

The Right Nutrition:

Ridding the body of fat is accomplished by proper nutrition more so than incorporating cardio. At the end of the day, if you have consumed more calories than you have expended, you add body fat.  So you definitely have to watch your eating at the end of the day especially, even if you’ve been good all day! Eat five to six small, well-balanced meals spaced apart about every three to four hours. Try to keep something healthy on hand. If not, when you become real hungry, you will go for something that isn’t as good for you.

It is important something in your stomach. Not eating on time or at all is almost as bad as eating too much. Keep protein intake high (approximately 50% of daily calories), carbs moderate (40%), and fats minimal (10%).

Muscle fiber is made up of protein molecules that get damaged during your workout, so you need more protein than the normal person to help that muscle tissue repair. Carbohydrates are important too, but do not base your meals on them. Try to avoid simple sugars like cane sugar, honey, fruit juices, syrups, and even a lot of fruit is bad.

Drink at least 1 gallon of clean water each day. This will help with nutrient absorption and digestion and will help flush toxins from the body!

Bottom line, make sure you are supplying your body with well-balanced, healthy food every three to four hours.

Training The Abs

Here’s a very important key. If you want real ab development, you need to add resistance (weight) to your ab exercises. Abs are muscles just like biceps, triceps, and pecs. You need resistance to properly strengthen and build them.  For a complete ab workout check back with Los Angeles Fitness for great muscle building weight loss workout tips that will help you reach YOUR full potential!

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