Rapid and permanent fat loss is almost entirely dependent on your metabolic rate. Your metabolic rate is what determines how many calories you burn in a given day. The biggest factor that influences your metabolism is the amount of lean muscle you have on your body.

Based on this fact, it is imperative to build, or at the very least maintain, your lean muscle during a fat loss phase. Every pound of muscle you build requires between 35 to 50 calories per day to maintain itself. These additional calories are burned over the course of the entire day, even when you are at complete rest.

So just by building one pound of lean muscle, you will burn an additional 12,775 to 18,250 calories per year, while at rest! So if you can add 4 pounds of lean muscle, it will encourage your body to burn an additional 51,100 to 73,000 calories per year, which equates to a loss of 15-21 pounds of body fat. Once you factor in the additional calories being burned during your training sessions, you can see that your fat loss results can be quite dramatic.

So it is clear that we should perform activities that encourage muscle building/maintenance while we avoid doing anything that leads to muscle loss.

The best way to build and maintain muscle is to perform resistance training. With a well designed resistance training program, you can burn calories during your workout; but even more importantly, you will ignite your metabolism to burn calories 24 hours per day, even during sleep!

Here is how to perform your resistance training to cause a positive metabolic effect:

You will be performing 3 full body workouts per week. These workouts should be performed on non consecutive days, such as Monday, Wednesday and Friday. Alternately, you could opt for a Tuesday, Thursday, Saturday schedule. Spacing the workouts out in this manner allow for optimal recovery between training sessions.

In addition to that, spacing out your workouts every 48 hours ensures that your metabolism will stay elevated all of the time. I have witnessed this for years and finally, scientific studies are actually confirming my findings.

Recent research has shown that after performing a properly designed full body workout, people’s metabolism stays elevated for approximately 40 hours. So just when your metabolism starts to come back down to normal, you are ready to rev it up again with another training session.

In my experience, full body training in a multiple station design is the best way to “put a match to” your metabolic rate.

I have many ways of designing full body workouts. Let me show you one that is very simple and particularly effective. Pick 2 exercises for the upper body, 2 exercises for the lower body and 2 direct abdominal exercises.

Without resting in between sets, perform a circuit of all 6 exercises in this order: Upper, lower, ab, upper, lower, ab. At this point take a 90 second rest and repeat this entire sequence twice more.

Here is an example circuit:

1a) Inverted Rows x 1<max reps
1b) Step Ups x 20 reps each leg
1c) Reverse Crunch On Decline x 12-15 reps
1d) Incline Push Ups x 1<max reps
1e) Split Squats x 12-15 reps each leg
1f) Modified V-Sit Up x 12-15 reps

Train hard and watch that fat melt right off your body.

CLICK HERE TO LEARN ABOUT AN AMAZING STEP BY STEP FATLOSS PLAN TO GET RIPPED ABS EFFORTLESSLY.

With the turkey, stuffing, mashed potatoes and cranberry salad, you’re probably worried about gaining weight over the Thanksgiving holiday. However, it’s possible to have a great Thanksgiving meal without packing on any extra pounds.
1. Practice Portion Control
If I have one mantra for the holiday season, it would have to be: All things in moderation. Keep your serving sizes in check at all times and you really can enjoy your favorite holiday treats without gaining weight.
2. Take a Walk
Stay active during the holidays and those extra pounds won’t creep up on you. A 30-minute brisk walk most days of the week can do wonders for maintaining your waistline. Get outside if the weather permits or hit the mall before it opens for a workout while window-shopping.
3. Plan Smarter Meals

Try some new ways to make your holiday meals healthier. Small changes can add up to a big difference. This can be as simple as serving steamed vegetables instead of casseroles or removing skin from the turkey. Just choosing fruit instead of a desserts can save hundreds of calories.

4- Cope With Cravings

Food cravings are a part of life, but they can be especially daunting during the holidays. You seem to smell or see tempting food nearly everywhere you go. If you can’t avoid food cravings, the best way to fight back is to be prepared with a plan for an alternative activity to eating.

5. Don’t Give Up!

The worst thing you can do when it comes to weight management during the holidays? Give into all-or-nothing thinking and keep making bad choices once you’ve made a mistake or two. Never throw in the towel just because of a few slip-ups!

More Info Here About How To Prevent Weight Gain and Strips Fat Effortlessly Any Time You Want…..

Hi Guys!

I’m going to be very direct about this.

Diet sodas actually make you fat or fatter. Not only this, they are addictive. They’re loaded with ingredients such as aspartame that are actually worse than sugar in regular sodas.

Now I want to say this… if you’re trying to lose weight, you should be drinking water, green tea, and protein shakes… NOTHING ELSE. But if you’re drinking diet sodas, read this next part.

I’ve read about an experiment with people who regularly drank diet sodas. They had them switch to regular sodas for 2 weeks. So what happened? Not one person gained weight…

AND… over 75% of the people actually lost weight! They mentioned how 1 person even lost 7 pounds in those 2 weeks.

The thought that because diet sodas have fewer or no calories, thus they’re good for weight loss… is false. Also, all carbonated drinks block calcium absorption. Calcium along with Vitamin E are the two most important “common” supplements for women.

With diet sodas you have to beware of aspartame. I won’t bore you by telling you about it. Simply google it to find out all the bad things about it.

Second, aspartame actually makes you crave more food. It leaves you wanting more. Not good anytime, but especially if you’re on some sort of diet.