Thursday, October 27, 2011

SECRETS REVEALED: The Right Way to Losing Weight, Fast - Part 2

As promised, this is a continuation of the previous post found on this link.



6) Drink plenty of water
The only thing you should be drinking in your diet is water. Cut out all of the sodas, alcohol, sport drinks and fruit juices. You'd be surprised how notice the difference right away once you cut out the seemingly harmless iced tea every time you order out and start drinking water.

Drink at least 8 to 12 glasses of clean water every day, spread out throughout the day.

7) Cardio exercise is a must
Sweat it out! (image from the net)
If you want to lose the fat, you need to do cardio exercise as part of your routine. 
This is one of the most effective ways to burn fat and all it takes is 20 to 30 minute sessions, 3 to 5 times per week. 
You can walk, jog, rid a bike, swim, jump rope, use a treadmill, elliptical trainer or whatever else that gets your blood going. The point is to consistently do a cardio exercise 3 to 5 times per week for 20 to 30 minute sessions.

If you are just starting out, you will need to start at the low end and work your way up and this means progression. Remember to challenge yourself as you start to improve.


8) Weight training is a must
We need to retain all the muscle tissue that we have as we try to lose to fat. If you’ve never weight trained before, this means building up your muscle base. There is no way of getting around this simple fact.


You need to build up your muscle base which will then shape your body rather than just shrinking it down to a smaller size (with saggy skin/muscle). 
The secret to all of this is to use both aerobic activity such as cardio and combine it with weight bearing exercise or resistance training such as weight lifting.

Your going to have to remember that muscle is a very active tissue and once you get the muscle going, it’s like having a built in fat burner working for you 24 hours a day!  Once you start working your muscles, you’ll notice the difference immediately.

9) Weight yourself at the end of every week
It's funny how I had incorporated this habit of weighing myself everyday.
The best time to do it is in the morning at the same time with no clothes on.
Note that the healthy way to lose is at least one pound of body weight per week (with a max of three pounds). Once you start losing more than three pounds of body weight per week, you risk losing muscle and bone density.

If you’re not losing at least one pound of body weight per week, your going to have to cut out an additional 300 to 500 calories per day. I try to do it with 250 calories from nutrition and the remaining 250 from exercise.


Each time your weight loss stops for more than two weeks, cut out 300 to 500 calories per day until you start losing at least one pound of body weight per week.

10) Take a body fat percentage measurement

We want to keep lean tissue and get rid of fatty tissue. This means finding out how much fat we are losing as compared to the amount of muscle we are retaining. 
I suggest you try and take a body fat percentage measurement once a week along with your weight in. This way, you will know if you are losing the optimal amount of fat while retaining as much muscle mass as possible.
What is your number? (Image from the net)
The body fat calipers are pretty cheap and fairly accurate, however, and easy body impedance analysis can be obtained via a weighing scale or your friendly Mercury Drug Store (@ a friendly price of Php5.00 ; coin operated scale).


There. 
Eleven "not-so-secret" Secrets on how to lose weight.


And with that, I leave you with an English Proverb to ponder on till the next post:  "Don't dig your grave with your own knife and fork"

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