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10 Fat Burning Tips - by Sean
Smith Almost all building up or peaking programmes need to be combined or finished off with cutting up or fat burning. Too many people are so preoccupied with chasing the latest secret fat burning cures that they forget the basics. Make sure when you are on a fat phase that you keep these simple and often overlooked things in mind. Small things add up over time to make major and dramatic changes. Small positive changes in your diet will mean great results with time. Keeping active as often as possible through the days, weeks and months amounts to major energy use and subsequent weight loss, there are no short cuts or miracle cures! The chitosan will help, but you still need sound nutrition and training principles. NUTRITION 1. Eat a little more often i.e. small meals at regular intervals. Also eat more slowly. It takes twenty minutes for the satiety (fullnes) mechanism to work, letting you know you are full. 2. Drink lots of water, as it emulsifies fats - drinking H2O hydrates the liver so that it is available to deal with processing fats, not with combating dehydration. Water also suppresses your appetite, so bottoms up. 3. Eat your big meal during the day rather than in the evening. Also be sure to have breakfast as it will increase your metabolism by around 10%. 4. Don't eat after 9 p.m. or 2 hours before bed. Along with these late night binges also avoid alcohol as it is high in calories and will be stored as fat. 5. The body has a natural open window after training. Eat within 1 ½ hours of training as your body is more likely to replace emptied carbohydrate energy stores and therefore store less fat. If you plan on eating crappy sugary food, now is the time to do it. Avoid high sugar foods unless eaten now! High sugar will make your body hyperglycaemic and it will start storing fat like its going out of fashion. TRAINING 6. SWEAT - Train hard and minimise rests. Say NO to low intensity workouts and big rests, unless you are just getting started on your training or are going purely for strength gains. 7. Exercise large muscle groups with compound exercises i.e. those using more than on muscle group. Weight bearing or impact cardiovascular exercises such as running are excellent for weight loss. 8. Train most days of the week. This will keep your metabolism revving so you burn fat right through the week. 9. Train as early as possible to get your metabolism up for the day. First thing in the morning is the best time. Why not train twice a day? 10. Muscle mass increases energy use so do resistance training. Be sure to increase your body's lean muscle mass, as every pound of muscle uses more energy to stay alive. Creatine will help you achieve these muscle gains. 
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