Sunday, October 21, 2007

How To Lose 30 Lbs In 30 Days !

Losing 30lbs in 30 days seems excessive, especially since most
experts suggest losing only 1 to 2lbs per week. But before you
dismiss this concept as another fad diet or torturous workout
program, please hear me out.

This article contains advanced strategies to lose weight fast.
These are the strategies used by bodybuilders and fitness
competitors during their competition preparation, especially
when they need to lose the last few stubborn kilos of
hard-to-shift body fat. These strategies help bodybuilders
reduce their body fat percentage into the low single digits;
just imagine what they could do for you if you have more than a
few kilos to lose!

These strategies aren't difficult either but they do require
discipline and a commitment of time and effort. If you're
willing to commit to these principles for 30 days you will be
rewarded with a dramatic loss of weight. After the 30 days is
over you can still maintain the weight you lose without having
to maintain the principles exactly. However, you can't expect to
go back to your previous lifestyle habits and not expect the
weight to pile back on. In order to maintain the weight loss, or
better yet, continue it, you must maintain similar habits that
helped you achieve the results in the first place. You don't
need to be as strict as you were during the 30-day period but
maintaining the habits is essential in achieving permanent
results.

If you seriously want to lose more than 30lbs in 30 days then
you must perform all of the principles exactly as recommended.
If you want extraordinary results, then you must be willing to
put in an extraordinary effort!

I realise that some people may be thinking, `But it is
impossible to lose more than 30lbs of fat in a month!' I agree-
it is! However, the truth is, it is impossible to only lose fat
on any type of weight-loss program. You will always lose a
combination of fat, water, stored carbohydrate and some muscle.

Anyway, let's move on to the strategies. Remember, it is
absolutely essential that you perform every one exactly as is
outlined. It is only for 30 days so give it everything you've
got!

1. Perform 30-60 minutes of aerobic exercise morning and night.

Yes, you read that correctly, morning and night- 2 sessions a
day… every day! No excuses. We're all busy, we all feel tired
some mornings, but if you're serious about getting amazing
results, then you must be willing to do everything necessary.

When we talk about aerobic exercise, we're talking about
exercise! Not walking around the shops, doing the gardening or
doing housework. It must be exercise, which means your breathing
rate increases, your face goes red, you sweat, you get tired-
simple!

Some examples of aerobic exercise include: walking (pounding
the pavement at a brisk pace- not dawdling), cycling (stationary
bike is ideal), swimming, rowing, stepper, cross-trainer,
aerobic classes, boxing, etc.

2. Use `thermogenics'.

There are several very effective thermogenic supplements on the
market that can accelerate your progress towards your goal.
Those containing caffeine, green tea extracts and an extract
from a plant called coleus forskohlii are the most effective.
They will boost your metabolism and promote the release of fat
from the fat stores. `XLR8' by BCN is a good example.

Unfortunately though, thermogenics are not `magic pills'. You
can't expect to take a couple of thermogenic capsules and then
go home and eat pizza and drink alcohol and expect to get
results. Thermogenics only work when their use is combined with
a good nutrition and exercise program.

Take 1-2 capsules twice a day; once prior to your morning
exercise session and once with your lunch. Don't take them later
than 4:00pm in the afternoon because they may keep you awake at
night.

Before using thermogenics, see your doctor first and obtain
their approval.

3. Do not eat anything for 30 minutes after the completion of
any exercise.

As a result of using the thermogenics combined with the
exercise, your metabolism will remain elevated for some time
after the exercise session is finished. This means your body
will burn fuel at a faster rate than normal.

Any exercise causes the body to use carbohydrate (muscle
glycogen and blood glucose) as a fuel source. This means that
after the exercise is completed the carbohydrate stores in the
body are low and the body will be forced to use fat as its fuel.

If a meal is eaten immediately after the completion of the
exercise session, the blood glucose level will rise, inducing
the secretion of insulin from the pancreas. One of the effects
of insulin is to stop fat burning in the body. Therefore, wait
30 minutes (but no longer because cortisol will rise) before
having your next meal.

4. Perform a weight training workout 2-4 times a week.

Lifting weights is the most under-estimated way to lose fat
fast! Now, before you start saying, `But I don't want to get big
muscles!' or `I don't want to look like a man!', consider the
following:

The main purpose of lifting weights when your primary goal is
to lose body fat is to preserve the muscle mass you already
have. You see, muscle is the `engine' within which the fat, or
`fuel' is burnt and maintaining or even increasing your muscle
mass slightly will help ensure your body fat is burnt off
efficiently.

If you don't lift weights, your body will quite happily lose
both fat and muscle as you drop the kilos. Lifting weights
forces your body to maintain your muscle mass, therefore keeping
your metabolism elevated and turning your body into
24-hour-a-day fat-burning machine!

Incidentally, it only takes two 30 minute sessions a week to
obtain the muscle preserving benefits of lifting weights.

5. Have 5-6 small meals a day.

One of the most common strategies people use to lose weight is
to skip meals. Whilst reducing food intake is certainly an
effective way to lose weight, having fewer meals is not the way
to go. Many overweight people say, `I don't know why I'm
overweight, I only eat once or twice a day!' Unfortunately, this
is exactly why they are overweight.

Having a mild calorie restriction is effective because if you
consume less calories than you burn each day you will lose
weight- simple! However, skipping meals forces the body to
invoke its `Starvation Mechanism' because it thinks it is
entering a famine. As a result, the body slows the metabolism to
preserve energy.

By having a small meal every 2-3 hours throughout the day, your
metabolism stays elevated and your body will happily burn fat
all day long. Unfortunately though, most people are conditioned
to having large meals and they automatically assume they will
put on weight if they have 5 or 6 meals a day. The fact is, the
ideal portion sizes for most people are actually quite small and
in order to lose weight fast it is essential that you never feel
full from a meal but you do feel satisfied.

Also, most people find it difficult to have a meal every 2-3
hours throughout the day because they are so busy with work and/
or family commitments. Here are some suggestions to ensure you
get your 5 or 6 meals a day.

• Plan and prepare your meals the night before
• Use meal replacements (protein shakes or bars)
• Select foods that are quick and easy to prepare and consume

6. Ensure each meal contains protein.

Protein is a component of all cells and makes up over half the
dry weight of the human body. Furthermore, the human body is a
dynamic structure, which means it is constantly building up and
breaking down tissue. If the body breaks down more tissue than
it builds up, then it is said to be in a catabolic state. This
results in the metabolism slowing down due to the loss of muscle
tissue.

Having a portion of high-quality protein every few hours
throughout the day provides the body with a constant supply of
amino acids- the building blocks of the body. This prevents the
catabolic state, promotes an anabolic state (tissue building)
and therefore keeps the metabolism `fired-up'.

If only carbohydrate or fat is consumed for a meal, for example
a piece of fruit (carbohydrate) for the mid-morning meal, then
the body will still enter a catabolic state because it doesn't
have the building blocks (amino acids) to re-build body tissues.
Protein, as its name suggests, is of primary importance.

7. Reduce your intake of high-density carbohydrates.

Most high-density carbohydrates like bread, pasta, rice and
cereals cause a rapid rise in blood glucose. This invokes the
release of insulin from the pancreas, which in turn stores the
glucose. The body stores glucose in the muscles and liver as
glycogen and once these sites are full, the remaining glucose
gets stored as body fat. Not only this, but insulin also stops
the body from mobilising and utilising fat for fuel (burning
fat).

So if you want to maximise fat loss, you need to keep insulin
to a minimum and the best way to do this is by reducing your
intake of starchy carbohydrates without cutting them out
altogether. Cutting them out totally is a philosophy of many
low-carb diets on the market. However, these are very hard to
sustain long-term and may lead to nutrient deficiencies.

Each day, have a small amount (1-2 serves) of high density
carbohydrates (bread, pasta, rice, cereals); a moderate amount
(2-3 serves) of medium density carbohydrates (starchy vegetables
and fruits); and a large amount (5-6 serves) of low density
carbohydrates (fibrous vegetables). [For a complete list of
carbohydrates, see pages 136-138 of the book, `Look good, feel
great!]

8. Use Glucose Disposal Agents (GDAs).

GDAs are powerful supplements that can help to stabilize your
blood glucose level and reduce sugar cravings. They work by
increasing the uptake of nutrients into cells and also by
increasing the insulin sensitivity of cell membranes. What this
means is that insulin will also be reduced, which makes it
easier for your body to access and burn fat as a fuel.

Some examples of GDAs include: chromium, selenium, vanadium,
alpha lipoic acid (ALA), corosolic acid, taurine,
4-hydroxyisoleucine (extract from fenugreek) and D-pinitol.
BCN's GI Factor is a good example of an effective GDA. It
contains chromium, alpha lipoic acid, fenugreek seed extract and
gymnema.

9. Do not have a Treat Day.

Since you are expecting an extraordinary result, it is
essential that you put in an extraordinary effort. Accordingly,
for the next 30 days you must follow the plan exactly as it is
outlined without deviating. This means you can't allow yourself
to indulge in any `forbidden foods'. This also means avoiding
alcohol for the entire 30-day period. I know this may be hard
for some people but let's face it, it is only for 30 days!

In `Look good, feel great!' we do allow a `Treat Day' once a
week, where you can have any food at all for one or two meals
but that principle is useful for long-term maintenance. Since we
want to achieve maximum results in minimum time, you will need
to be as strict as possible and therefore avoid `any forbidden
foods' for the entire period.

By committing to the plan and disciplining yourself to see it
through, you are ensuring that the results will follow. Plus,
the disciplines you create to help you achieve your physical
goal will have a `carry-over benefit' to other areas of your
life as well.

I wish you the greatest success in achieving outstanding
results!

About The Author: Stephen is the author of `Look Good, Feel
Great!' for more free articles and information about his book,
please visit: http://www.fatburningsite.com Stephen has been in
the fitness industry for over 16 years. He conducts seminars and
writes articles for various magazines throughout Australia.

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1 comment:

cmin said...

A good article overall. I would have liked to see a mention to the importance of water in weight loss. Proper hydration (6-8 glasses) aids in liver function, electrolyte balance and waste elimination. Also...Do not forget a good nights sleep.