Get Rid Of Belly Fat By Creating An AfterBurn From Exercise

If you are one of the thousands wanting to get rid of belly fat and you have tried diets and exercise, then the missing ingredient may be a simple shift in your exercise routine. This is the information based on research over the past decade on how to maximize calorie burn with exercise.

Belly fat is a tricky type of fat because it first develops deep in the abdomen where it can build and crowd organs before it is even seen as a belly getting too big. This makes fat at the waist dangerous because the crowding of organs can lead to a higher risk of high blood pressure and diabetes.

So how do you get rid of belly fat? The answer is similar for any type of fat, the good news is that when you workout efficiently, fat around your midsection will often be the first to go.

Let me start with the "old school" thoughts on burning fat and calories. It used to be the accepted theory that in order to burn fat you needed to eat a sensible diet and then workout for an hour a day. In fact, you will still see this advice floating around.

The obvious problem with this method was that only a select few could spare an entire hour each and every day to slave away on the treadmill. The other problem was that this slow and steady exercise did not deliver great weight loss benefits and as soon as the exercise stopped, so did the calorie burn.

The "new school" method to burning more calories is to perform exercises that vary in intensity and move you between states of low and high heart rates. This method has been shown in researched studies to burn up to 10 times more fat in one-third or less time.

How is this possible? The answer is in the "afterburn". What happens with the new school, varied intensity exercise programs is that the metabolism comes into play and this metabolic boost continues long after the workout ends - an "afterburn" if you will.

When done correctly this afterburn can account for more calories burned over the next 24 to 36 hours. So while you are sitting on the couch at the end of the day, your body is STILL burning calories at a higher rate from your belly and all over thanks to your earlier 20 minute workout.

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Triple Your Fat Loss by Cycling Your Calories During the Week

You can triple your fat loss by varying the number of calories you feed your body during the week. The reason this works is because it keeps you one step ahead of your body so you do not adapt to your diet and slow your metabolism. If you have been frustrated with slow or no weight loss from traditional dieting methods then it is important to learn how to shift between high and low calorie days to get better fat loss results.

Triple Your Fat Loss

You will want to begin your diet with a high calorie day. This might sound absurd if you are stuck in the old mindset that says the only way to lose weight is to cut your calories but when you understand what a high calorie day does for your body and its ability to lose weight it will all make sense.

When you overeat you raise the level of an important hormone in your body called leptin. This hormone is responsible for shutting down your metabolism if you are on a diet for too long. You see your body does not understand "dieting". It cannot understand that you are eating less in order to lose weight, all your body understands is starving and this is not what it wants. So if you diet (which is really just a lesser form of starving) then your body reads this as a threat to its survival and slams the brakes on your metabolism.

By starting your diet with a "Cheat Day" you raise the leptin level in your body and your metabolism burns fat very efficiently. This leads us to Day 2 when you want to drastically reduce your calorie intake. This lets you take advantage of the fast metabolism you created on Day 1. By creating a large calorie deficit this day you maximize your fat burning.

The remainder of the week should be low calorie to get the most weight lost but then by the end of the week you will need to boost your leptin and metabolism with another Cheat Day. This is the cycle you follow until the weight is off and the result will be very fast fat loss and a metabolism that is still running efficiently which is something that you cannot say with traditional diets.

I encourage you to experiment with this method in your own life and prove to yourself that you can triple your fat loss using a combination of high and low calorie days.

Would you like to learn how you can combine Low-Calorie Dieting with Cheating To Lose Weight in a healthy way that keeps your metabolism burning fat consistently?

This awesome free report talks about all the hot buttons for Extreme Fat Loss including how to add Fasting and Cheating Days to your diet and lose up to 25 pounds in 25 days!

Dr. Becky Gillaspy has been teaching people how to lose weight quickly for over 10 years. She has made many appearances on her local ABC TV affiliate as a healthy living adviser and has been published in numerous magazines and across the web. For more tips from Dr. Becky follow the links above.

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Eliminate Your Cravings For Something Sweet After a Meal

I am going to share very practical and effective tips for eliminating cravings for something sweet after you finished your meal. A common problem for people who are trying to lose weight is that they feel like they just want a little something extra to eat and they rationalize that it is what they "need" to feel satisfied, yet these little treats can add too many calories and stagnate even the best diet. If you are troubled with this problem then I encourage you to take just 2 minutes to read this article, you will be glad you did.

Cravings For Something Sweet

1. Remind yourself what you really want. The act of eating is an appetite stimulant so it can feel hard to stop eating even when you know in your head that you have eaten enough to satisfy your physical hunger. This is why it is so important for you to bring to mind what you really want which is to lose weight and reach your goal, by doing this it lessens the importance of the treat.

2. Clear your palate. When you are finished eating you will want to clear the taste of food out of your mouth which will help you separate from the act of eating. Use a glass of water, chewing gum, brushing your teeth or a cup of mint tea and you will find your craving for something sweet washes away.

3. Wait 15 minutes. This requires a bit of mental strength but if you simply tell yourself after a meal that you will give yourself a treat or desert if you are still craving it in 15 minutes then you will surprise yourself that almost every time you are able to easily avoid the treat and save yourself hundreds of calories a week.

Do you suffer with cravings for something sweet after a meal? You don't have to. Use these simple tricks and try each one of them, you will see that food does not control you and that in fact you are the one in control.

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The Secret To Getting In Shape Fast And Losing Weight!

You are probably wondering, is there really a secret to getting in shape fast and losing weight along with your body transformation or if this is this just another gimmick?

Well, I can sympathize with the concern that you may get lead down the wrong path and waste your time but in reality with the right type of exercise, which I will go into here in this article, you can learn how to burn more calories in 20 minutes than you would burn walking on the treadmill for one or more hours!

Sound to good to be true? I admit, this is not a free pass and you will have to do the 20 minute workout to reap the rewards but hey burning more calories in less time is certainly worth at least reading about.

So how can it be possible to drastically reduce the amount of time you spend working out and get more calories burning and more weight loss? The answer is in your metabolism. Let's look at two types of exercise:

Exercise Type #1 is to walk on the treadmill for an hour and 15 minutes (stop yawning). With this type of exercise you will burn calories while you are walking and the longer you walk the more calories you will burn. The problem is that as soon as you step off the treadmill your body stops burning calories. There is no "afterburn".

Exercise Type #2 has you vary your speed on the treadmill for 20 minutes. There will be times when you are walking and other times when you are moving fast and the whole time you are on the treadmill you are burning calories, just like in Exercise Type #1, the difference is with varied intensity exercise your metabolism got a boost and this means your body continues to burn calories for hours after you get off the treadmill.

If you do Exercise Type #2 right, your body can continue to burn extra calories for 24 to 36 hours AFTER you are done working out. This "afterburn" is the golden ticket.

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Reduce Thigh Fat With Calorie Shifting

A great way to reduce thigh fat is through diet and exercise, but you already knew that and you probably felt like rolling your eyes when you read it. The truth is if your goal is to reduce thigh fat then you have likely tried diets and exercise programs with little success. Dieting for long periods of time means you set yourself up for long periods of deprivation. To stick with a low-calorie or low-carbohydrate you will have to give up all your favorite foods. But what if there was a better way? A way that you could learn very quickly that would allow you to drop pounds faster than you ever did before AND allow you to routinely eat your favorite treats? Well there is a better way and it is called calorie shifting. Read on to learn how it works to help you burn fat off your thighs faster.

Reduce thigh fat using calorie shifting diet strategies

Thigh fat is particularly tough to lose because your body has a propensity to deposit fat in this area of your body. The classic pear-shaped body naturally stores more fat in the hips, butt and thighs and that means this is the first place fat gets stored and the last place it burns off. Frustration!

Well, that is a reality, yet the good news is that the fat will burn off, you will just need to lose it all over your body and really that is what you want anyway, a slim, lean body.

Calorie shifting is a dieting strategy that is far from a fad...even if you have never heard of it before. It originated in doctor's offices for patients that were facing surgery. What the doctors knew was that patients that were overweight or obese would not recover as well and recovery time would be very long. So they wanted to create a way for patients to shed excess pounds quickly, before surgery. What they developed was calorie shifting and because it worked so well the concept moved into the public arena quite quickly.

The key to why calorie shifting works and why you would want to use it to reduce thigh fat is because it keeps your fat-burning metabolism high. The reason this is important is because your body has less of a chance of hitting a weight loss plateau.

You see, traditional diets had you cut calories and keep them low forever, what happened however, was that your body adapted to the low calorie intake by slowing the fat-burning metabolism. So you continued to suffer through your low-calorie days and your fat-burning ability got slower and slower. Ugh!

And now think about that, if thigh fat is the last place you lose, and traditional diets always cause fat loss to slow down...when will the fat burn off your thighs? The answer is never with traditional diet strategies; however, with calorie shifting diets you eat fewer calories for a few days and follow that up with high-calorie days that boost your metabolism and keep you satisfied.

The result is that people find calorie shifting much easier to stick with and you keep your fat-burning metabolism going so you are able to reduce thigh fat.

You now know that Calorie Shifting is an effective and livable way to reduce thigh fat but that is not the whole story. For information on the most in-demand Calorie Shifting diet and how you can lose up to 9 pounds in just 11 daysvisit Reduce Thigh Fat with Calorie Shifting.

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What Is The Best Way To Lose Weight With Exercise?

I often get asked what the best way to lose weight is when people are starting up an exercise routine. This is a good question because different forms of exercise will get you different results. This article helps those who want to lose weight focus their exercise energy in the right direction to maximize fat loss and cut down on time.

It is important to understand what you want out of your exercise program before you start.

Do you want to boost your weight loss?

Then you will want a type of exercise that maximizes your calorie burn and boosts your fat burning metabolism.

Many people wrongly believe this means working out for longer periods of time. And I will admit, when I first started teaching people how to lose weight about 13 years ago that was the accepted thought among exercise and weight loss experts. That advice is now considered "old-school".

So what is the best way to lose weight with exercise?

The overwhelming findings from both individuals on weight loss programs and researchers is that shorter workouts that vary the intensity you work at are the most effective weight loss exercise routines.

In fact, one of my main forms of exercise is a short 20 minute treadmill routine that has me changing the speed/intensity every minute.

This type of exercise has been shown to boost your metabolism, which keeps your body burning fat at a faster rate for up to 24 hours or more. That "afterburn" is what seals the deal and makes shorter varied intensity workouts king.

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