The 10 Top Fat Burning Secrets
OK guys, some Fat Burning Secrets that when applied will drop a MINIMUM of 2 pounds body weight each and every week!
Check it out:
• Have more Cruciferous Vegetables
Example:
Broccoli, Cauliflower, Brussels Sprouts, Cabbage … make no mistake about it; this stuff can taste great when prepared properly:
The best way to enjoy this fat burning food is raw, and very well cleaned. Otherwise it should be steamed, that means prepared in a steamer, or in a pot with about an inch of water, so the steam is cooking the veggies, not the actual water.
You want to leave a nice “al dente” crunch to them.
These vegetables are an outstanding „Filler“:
They give great satiety, so that nice, full feeling in record time.
Low Calorie-Cost:
For example broccoli has around 300 calories per kilo!
So if you (try) to eat a whole kilo of the stuff all you have ingested are a mere 300 calories! And yet you’ll be so full you won’t eat for another day … and this super food contains fat-burning and cancer-fighting phyto nutrients:
Cruciferous vegetables contain bio-chemical compounds that are anti-estrogenic in nature, and thus supportive to fat loss/preventive to fat-gain and are anti-cancerous!
It doesn’t hardly get any better than that. If they tasted horrible you still should eat them anyways, but … ever tasted cheese-baked broccoli? Or mashed cauliflower?
Absolutely AWE some!
Good Food !;-) Oh, and it DOES get better, by the way: crucifers also help detox the body, so that’s another health benefit!
Note: remember to enjoy “Crucifers” raw or steamed, not boiled.
• Have more Legumes
Legumes basically are beans and lentils. Another super food!
Examples:
Kidney Beans, Lima Beans , Butter Beans … Green Lentils, Brown Lentils, etc.
What they do, they stuff you up like nobody’s business, so another fantastic “Filler”. Beans and lentils contain carbs in the form of starches, but these are so slow release and so low G.I. (Glycemic Index) that your pancreas (the insulin-producing gland) won’t even know they’re there!
And consequently they give you sustained energy for hours and hours on end. That might well be another reason for why you’re not hungry on beans: your body simply has plenty enough for a goodly while to come, and it knows it, too!
You want to soak the beans over night, wash with fresh water, boil till tender. Additionally, the fiber in legumes tends to help chelate (bind) toxins (poisons) in your body, which are then more easily and effectively eliminated. So they help clean the system on top of it all.
Reminder: low calorie-cost, very filling, low G.I., sustained energy-release, super Detox-Food !;-)
• Pay attention to the G.I.(Glycemic Index)
As mentioned above, this basically tells you how much or little a food will raise your blood sugar. Generally speaking and most of the time you want foods that are below and up to 50 on that scale!
Examples:
Apples and oranges are around 30, bananas and mango are just above that threshold with 51 – 55 respectively. So if you have these, post workout is the better time for that, breakfast the worst.
Reminder: prefer groceries with an Glycemic Index of up to 50 and below on the charts, find them here:
http://www.mendosa.com/gilists.htm
• Have some Protein
Protein is good-for-you-stuff, you don’t really need a ton of it, but you want some in the diet and it has the advantage of a low G.I. and of good satiety, so it keeps that belly fuller for longer!
And if you’re a vegetarian, do not despair! Protein does not have to mean steak, of course. There’s plenty high quality protein in all kinds of food, like eggs and beans and brown rice.
Oh yeah, AND it also detoxifies the body, like the crucifers and beans do! If you eat all this stuff regularly, you should by all means be so well cleaned up as far as environmental toxins it’s just hard to believe! (but true, you know?)
More examples:
Cottage Cheese, Omega-3 Eggs, Greek Yogurt, Mozzarella…
Reminder: protein gives high levels of satiety (read: fills you up/curbs hunger) is a chelator of toxins and is essential for your good health. Suggestion: have some with every meal.
• Count Calories
As we have seen above, it definitely is the type of food, not only how much you eat. But, unfortunately, those that say it’s how much goes in vs how much out are ALSO right! It’s like a law of physics, if you take in more energy than is burned, where can it go? That’s right, onto the belly-button, that’s where!
Example:
Here’s the Standard Formula for fat burning: target-bodyweight in pounds x 10 = daily calories for fat-burning. So if you want to be 180 pounds, but you are at 220, you have 1800 calories per day, not 2200. “Target-Bodyweight” is your guideline, in this case 180 pounds.
For high activity-levels, you can start with 13 and work your way down as necessary.
That would be, what? Where’s my calculator? Oh, OK, about 2350 (it’s alright to round it off a bit). If that number doesn’t work after a week or two, simply go to 180 x 12, so roughly 2150 calories and so on.
Note: a kitchen-scale and label-reading are recommended, at least in the beginning.
• Do the right Fat-Burning Exercise
Weight loss is to 80% in the nutrition, so you can melt the fat without any training at all. And yet it’s recommendable as it will not only speed things up considerably, it will also tone your body nicely and it’s actually really good for you anyways. This is what will speed up that metabolism and keep them muscles and bones nice and sturdy into high age…
Here’s an example:
Try some 3-5 30 Second-Sprints (after a thorough warm-up) with only 2 minutes of rest in between sets.
These can be followed up with 3-5 2 Minute-Runs, interspersed by 30 second rest-intervals.
This is especially effective in the morning before breakfast.
Other than that, body weight-circuits or even resistance-circuits (lifting weights) work exceptionally well, BUT they are beyond the scope of this article. Now, a frequently asked question: “WHEN do you eat?”
• Eat at the right times
You can eat less or even nothing, especially at those times where you don’t know it, like at nights!
Example, my TS-4/3-System:
Simply have no calories within 4 hours before bedtime. Then you delay/postpone breakfast for 3 hours after arising. This is the best time to do the exercises outlined above. The hormonal response to the fasting and exercising is especially favorable for fat burning, and then there’s the fact that you basically eat nothing for longer! Just don’t overcompensate later in the day. And then you might wonder: “But how often should I eat? Three squares a day? or should I give this “grazing” a try, like, 5-6 meals plus a day?” Well, here’s your answer:
• Eat at the right intervals/frequency
To have the meals not too close together is more important than not too far apart. It’s obvious: if you have only 1500 calories for the whole day, but you have them all in one single meal, almost guaranteed some of that food will end up resting around those love-handles, thighs, covering the potential 6-pack, etc. You get the idea.
An example:
About every 3-4 hours works well for most.
So after calculating your daily calories as explained in “Count Calories” above, they are then split into 4-5 fairly even portions spread throughout the day. “OK, and what about supplements?Some are for them, some against, what gives anyways?”
• Use Fat-Burning Supplement
Some of them can actually work, but of course only if you don’t eat too much! Sounds and is obvious, and yet some folks use these supps and wonder why “they’re not effective”? Well, well, well… put it this way: the best fat burning supplements, combined with the very most effective fat burning training in the world don’t stand a snowball’s chance in hell if the diet is out of whack!
Examples of some that can help, if given half a chance:
CLA, Citrus Aurantium, Omega 3, Fenugreek and Gymnema Sylvestre are examples of supplements that work, assisting your fat-burning efforts!;-) Next one: is coffee good for you or bad?
• Drink Organic Coffee
Yes, coffee IS healthy, provided it’s organic and the heart is in good shape.
Example:
1-2 cups a day are just plain good for you; the caffeine helps with slimming down, the bioflavonoids are great anti-oxidants and coffee cuts appetite to boot!;-) Plus it gives that extra kick where needed. AND then there’s good old green tea:
• Extra Bonus: Have Green Tea Everyday
One of the healthiest substances found on this here planet earth, it’s good for health, long life, AND fat burning! (no, I’m not selling any!)
Example:
Basically more is better here, just not too late in the day, not within 8-10 hours before bedtime is the rule of thumb.
Note: the same goes for coffee by the way
Some hail Green Tea as the healthiest thing on earth, and I tend to agree that at the very least it’s right up there in the Top-5!
Anti-Oxidants, Theanine, Polyphenols, Catechins… the list goes on.
In short: Cool stuff! 
Now finally that’s all, folks, I hope you found it all helpful and at least interesting, good luck with your weight loss and I see ya in a bit!
So here’s your fat burning secrets, may they serve you well!
Happy Fat-Burning!;-)
See ya in a bit!
Mark
P.S. Now gimme a NIKE, and “Just DO It!;-)”
P.P.S.
If you’re ready to go all the way,
If you want the body of a top-model,
to perfect your health and re-gain through-the-roof energy levels,
You can have it now: http://tsmethod.com/sales1.html
2 Comments
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Great post! All true, I start my day everyday with organic green teas, then quad shot expresso, then workout!
Thanks Mark.
Sõl
Hey thanks Sol, always good to hear from ya!
Yeah Green Tea? Every. Single. Day.
At least a half a liter, and no joke.
Mark