Most Efficient Way to Lose Fat in a Short Time

First and foremost you must calculate your base metabolic rate, which is the rate of energy expenditure in humans when they are at rest. There are a number of online calculators available for you to find your base metabolic rate and this number is imperative to you losing maximal fat each day. Once you have your base metabolic rate, subtract it by 500 and the number remaining is the amount of calories you are permitted to eat per day to lose fat.

Now that you have established you daily caloric needs to lose fat, you will split these calories into 3 groups; Fats, Proteins and Carbohydrates.

FATS: 20% of your total calories should be fats, (multiply your base metabolic rate calories by 0.20 to get 20% and then divide that number by 9 for the grams of fat you are allowed per day)

PROTEINS: 40% of your total calories should be protein, (multiply your base metabolic rate calories by 0.40 to get 40% and then divide that number by 4 for the grams of protein you are allowed per day)

CARBOHYDRATES: 40% of your total calories should be carbohydrates,
(the grams of carbohydrates you are allowed per day are the same as previously calculated for protein)

So now you have the grams of Fats, Proteins and Carbohydrates you may consume per day to lose fat... These are the ONLY macronutrients I want you to track when purchasing food and reading the nutritional labels on the packages.

Decide how many meals you would like to eat per day and split these macronutrients (fats, proteins and carbohydrates) evenly throughout each meal.

I recommend 5 meals per day (breakfast, snack, lunch, snack and dinner). So you would simply divide your total grams of fat, protein and carbohydrates by 5 and that would be the amount you were allowed for each meal. I also recommend downloading the app "MyFitnessPal" which is a great tool in simplifying your food consumption throughout the day and tracking all these numbers for you.

So there you have it; the best way to lose fat. It's simple and easy but takes discipline and self control. Give yourself a huge why as to the reason you want to achieve this fat loss and remember the bigger your why, the harder you try and remember; ANYTHING is possible if you simply believe in yourself and the direction you are going!


Follow me here https://twitter.com/FitFreakNation

Article Source: http://EzineArticles.com/expert/Christopher_R_Lowndes/2023301

Best Exercises to Lose Fat

If you want to lose weight, you must exercise regularly. However, if you choose the best exercises you can make a big difference when it comes to the total amount of the body fat you burn. That's why I'm going to be helping you choose the best exercise to lose fat and the most efficient exercises to achieve your weight loss objective, and the following paragraphs include the top eight fat loss exercises.

1) Boxing

Boxing is a really good sport to burn around 613 calories per hour. Besides it is a blast, boxing is a best exercise that loses fat and makes you learn some useful self-defense techniques as you burn body fat. In addition to this, it's extremely flexible with bag work, boxing matches, sparring and speed work all making up part of the sport.

2) Burpees

Burpees burn through a notable 546 calories per hour, and they are very popular bodyweight exercises around. Moreover, they give all the muscles in your body an effective workout which builds muscle mass and elevates the amount of body fat you burn on a daily basis.

3) Jump Rope

Jump rope needs some endurance capacities, but it's a great exercise that you can practice at anytime and anywhere. It burns around 798 calories per hour and needs no equipments but a jump rope and you are ready to go.

4) Jump Squats

Jump squats workout is a best exercise to lose fat, it's a simple but an effective bodyweight move that works all your leg muscles out, it burns 900 calories on average per hour.

5) Rock Climbing

Rock climbing is an excellent exercise that's fun, challenging and unique. The climbing itself burns 749 calories per hour but it also gives all the muscles in your body an intense workout which elevates your muscle mass and has a positive long term impact on the amount of body fat you burn.

6) Running

Running is another best exercise to lose fat that allows you to burn lots of fat but it requires some endurance capacities that you can build through constant practice, also it allows you to enjoy the outdoors while also topping up your vitamin D levels. Running burns approximately 920 calories per hour.

7) Indoor cycling

Indoor cycling is a best cycling based exercise class that involves pedaling to music at a range of different intensities. It's a great fat burner and burns around 700 calories per hour and also does a good job of strengthening your lower body muscles.

8) Step Ups

Step ups are a simple cardiovascular exercise that does a good job targeting the muscles of your lower body, it can be performed in a very strict, compact space. Step ups blast through a significant 972 calories per hour.

Summary

If you want to get better results from your workouts when it comes to fat loss, performing the right exercises is essential. So if you're not currently including any of the exercises on this list into your weekly fitness routine, start making some changes today and choose the best exercise to lose fat and ensure that your workouts are designed with maximum fat loss in mind.


if you truly wish to succed at losing your extra fat and being healthier and happier, then you must visit the world's best resource, go to this site immediately: http://www.exercise2loseweight.com

Article Source: http://EzineArticles.com/expert/Ahmed_Tahmoun/2138452