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Total Diet
By Ted Frazer, Thu Dec 8th
Lose Fat in 15 Minutes Written by Ted Frazer Stoking the furnace
Look at the cover of any lifestyle magazine today and thechances are that the two words "burning fat" will appear in someform or another. Its an obsession. Even those who don'tnecessarily have a weight problem are drawn to articles thatdiscuss fat burning and new strategies to do so moreeffectively. Fat - more specifically, body fat - has become atopic of increasing debate over the past 10, 20, 30 perhaps even40 years, and today more than ever, we are constantly trying tofind new and effective ways to "burn" fat off our bodies. Fat is usually "burnt" off through exercise. There are alsodietary approaches that claim to put the body into a"fat-burning" state, but generally, the term "burning" is morereadily associated with exercise. There have been many analogies used to define how body fat isburned off - one such analogy being to liken the body'smetabolic system to a "furnace" that needs to be "stoked" toincrease its "fat burning" efficiency. This analogy implies thatfat is burnt during a particular exercise activity - whilst theactivity is being performed. This analogy has also fuelled othertheories and mindsets, such as the longer the duration of anexercise activity the more fat will be "burned off" - i.e. the"I'll-just-run a-few-more-miles-to-burn-offthe-extra-slice-of-cake" way of thinking. Unfortunately, this eat more/exercise more approach can spiralout of control with exercise becoming just a means to an end -almost creating a situation that can be seen as "exercisebulimia". This approach not only also leads to potential overtraininginjuries, but is extremely time consuming, with some peopleexercising up to several hours a day to ensure that theycontinue to "burn fat". There is a far more sensible approach to burning fat...one thatnot only is far less time consuming, but also burns fat whilstat rest....long after the exercise session is finished. Burning fat - From 10%-90% As mentioned earlier, the traditional "fat burning mindset" isthat body fat is burnt whilst performing a particular exerciseactivity (the preferred exercise activity usually being aerobicor cardio type exercise). However, even if an exercise activityis performed for 2 hours (e.g. 2 hours on the stationery bike) -which is a considerable amount of time - this still onlyrepresents just under 10% of the day. Also, with most aerobictype activity, the metabolic rate returns to normal just 1 hourafter the exercise session is completed (the metabolism ormetabolic rate being the single most important aspect thataffects fat burning). Surely it would be better to be able to burn fat for 70%-90% ofthe day? To somehow keep the metabolic rate elevated for as longas possible to ensure that fat was "burnt" long after theexercise session had finished? Metabolism and Muscle If you want to burn fat, you need muscle - it's that simple. Themore muscle, the more fat is burnt....whilst exercising
andwhilst at rest. Now this does not mean that you need to become a competitivebodybuilder, or even become "musclebound". But it does mean thatyou should consider reducing the cardio sessions and increasingor adding resistance training sessions to condition yourmuscles. To put it in perspective, for every pound of muscle,the body requires an extra 60-100 calories a day to maintain itat rest! Also, resistance workouts keep the body's metabolicrate elevated for up to 15 hours after the exercise session iscompleted (assuming that the workout is relatively intense).Also, endurance cardio training makes muscles smaller, whichmeans a less efficient fat-burning furnace in the long-term. So now that we know that better conditioned and stronger musclesincrease the body's metabolic rate - which in turn leads to moreefficient fat burning, how do we do this in 15 minutes? Fat Burning in 15 Minutes Please note the following: This exercise approach is veryintense. If you are not used to exercise or exercising withresistance, then you should begin the routine with very lightweights at first and take a 2-3 minute rest between eachexercise. As you become fitter and stronger, you may graduallyincrease the weight and also gradually reduce the time betweeneach exercise. The following 2 routines are tough...very tough. There areseveral aspects that make this routine effective: 1)Each exercise uses several muscle groups - thus placing ahigher energy demand on the body 2)Each exercise focuses onlarger muscles - by using larger muscles, we also place higherenergy demands on the body 3)The level of resistance requiredplaces 90-100% demand on each group of muscles (NB:beginners/intermediates must use lighter weight) 4)There isminimal - ideally zero - rest between sets creating a massivecardio and fat-burning effect that literally "fries" calories 5)Both routines are brief - and should not take longer than 15minutes The Metabolism Stoking Fat-Frying Routine For each exercise of the following 2 routines, select aresistance load that allows you to complete no more than 10-12smooth repetitions. If you can perform a 13th repetition, thenthe weight is too light (NB: Beginners & Intermediates to selecta light weight and progress gradually). Also, keep rest between each exercise as short as possible(ideally run to next exercise and start as soon as possible).Again, beginners & intermediates take longer rest periodsbetween sets. Routine 1: Squats Dumbbell Pullovers Stiff-legged deadlift Squats BenchPress Chins or Pulldowns Bench Press Barbell Curls Shoulder Press Routine 2: Squats Bench Press Chins or Pulldowns Repeat above 3 exercises 3 times with no rest between all 9 sets About the author:Ted Frazer has been dedicated to the weight loss and "WellnessRevolution" for 20 years. He has written a fast selling e-booktitled "The Total Diet Solution" in which he looks at thevarious approaches to eating and how we all need to find anindividualized and unique eating approach that works for thelong-term. Visit http://www.total-diet.com and download the 1stchapter for free.
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