HERE ARE TEN STRATEGIES TO HELP YOU BURN MORE FAT HOUR BY HOUR!
By: Shane Suisted

HOW TO BUILD MUSCLE AND BURN FAT HOUR BY HOUR

Shane Suisted Personal Training & Athletic Conditioning

http://www.ssptac.com/

Five part special report “How to build muscle and burn fat hour by hour”

Special insiders report # 5

Here are ten strategies to help you burn more fat hour by hour

1. Change your outlook on losing body fat

The best way to lose body fat is to change your outlook of dieting or fast weight loss to making permanent lifestyle changes. Losing body fat and keeping it off can only be achieved by eating healthy food options and exercise. By slowly replacing bad habits with good habits they should stay with you for the rest of your life. It is a lot easier to gradually introduce good habits than to just get rid of all your bad habits at once.

 2. Don’t go on a fad diet

If you go on a fad diet you will get fast results in an initial loss of weight from loss of water, lean muscle and body fat. In the long run, however this lose of muscle lowers your metabolism so your body needs fewer calories and weight loss slows down. So if you go on a fad diet and then return to your normal eating habits, you will put weight on more easily because your metabolism is a lot slower than before.

 3. Eat healthy foods

In general, natural or organic whole foods including lean meats, nuts, fruits and vegetables contain more essential nutrients that your body needs, and deliver a steadier supply of amino acids, blood glucose and vitamins and minerals to your body than any processed foods.

 4. Eat healthy fats

Eat healthy fats such as monounsaturated, polyunsaturated and omega-3. Eating fat to lose fat doesn’t seem to add up, but if you keep your fat intake at about 20-30% of your total calories for the day by eating fatty fish such as salmon, sardines, trout as well as other healthy fats like avocados, olive oil, peanut butter and walnuts, you can actually boost your fat loss.

 5. Keep a food diary

One of the reasons you should keep a food diary is to make positive food changes, portion sizes are recorded, it is easy to analyze and is far more accurate than your memory. If you record or track what you are eating and drinking each day, you can look back and see what you can modify to keep your body fat loss goals on track.

6. Eat the right amount of calories per day

Eating the right amount of calories per day is essential if you want to lose body fat. Too many calories and you gain weight. Not enough calories and you get the fad diet effect. There are many factors that determine your daily calorie needs such as, gender, height, weight, age and lifestyle. Seek out the advice or services of a nutritionist or health professional to get the right daily calorie intake for your needs. You can also get an estimate of your daily calorie needs from different websites, books or any i-phone applications.

 7. Create a calorie deficit

Eating the right amount of calories per day is important to sustain your body’s energy levels and lifestyle. Once you have this in place a good way to lose body fat is to create a calorie deficit so that your body will use fat as energy. You can do this by eating a few less calories per day to create this calorie deficit. It is best to seek out the advice or services of a nutritionist or health professional to get the right amount of calories you should consume every day and when and how to create a daily or weekly calorie deficit that is suited to your body fat loss goals.

 8. Do some activity or exercise regularly

Doing some fun activities or regular exercise will increase your health benefits, energy levels, lifestyle and also prevent some diseases. Doing some activity or exercise combined with a healthy eating plan is a better way to lose body fat. But the best way to lose body fat is to combine the above calorie deficit with exercise, so that your body will use more fat as energy. You can do this by eating a few less calories per day and also add some exercise to create a bigger calorie deficit.

 9. Limit your alcohol intake

While research has found that alcohol, especially red wine, in moderation has its health benefits especially heart disease. Alcohol contains more calories than carbohydrates, proteins and fats, the human body cannot break down alcohol to store it or use it as a fuel source. This means your body has to process and filter alcohol out of your body, this takes a long time. That is why the more you drink the more intoxicated you get.

 10. Drink plenty of water

• When you drink a few glasses of water before a meal, you tend to eat less because you feel full sooner. Water acts as an appetite suppressor and helps you to reduce the amount you eat during every meal. Repeat this for all your meals and your total calorie count for the day reduces by a large number, which will help you to lose weight.

• When your body is dehydrated be even 1 percent, your metabolism tends to drop significantly. This means your body burns fewer calories than it should normally, so you don’t lose weight as fast as you should. Drinking enough water helps you prevent dehydration and consequently a drop in metabolism.

• Foods that are made up mostly of water help in your fat loss efforts because they not only ensure that you feel full, but also bring down your total calorie count – soups, vegetables and fruits are examples of foods that are great for you to lose fat on a healthy diet. They provide your body with adequate nutrients and simulate the feeling of fullness.


• The amount of water you should drink varies according to your local climate conditions and lifestyle if you live in a hot and humid place, you will need more water than in cold and dry areas. If you tend to sweat a lot, you need to replace the fluid you’ve lost with water. In general, it’s not a good sign to feel thirsty it is a sign of dehydration. So drink a glass of water hour by hour, it should keep your body healthy and hydrated, and help you lose weight.

Services and Programs

Shane Suisted Personal Training & Athletic Conditioning provides participants the opportunity to exceed their fitness expectations and goals.  This is delivered through a scientific approach using quality equipment, with convenient scheduling and exceptional personalized exercise programming.

 Outdoor Personal Training with SSPTAC, you will find flexible scheduling, attentive, passionate, professional, and challenging workouts at locations and times that fit into your schedule.

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http://www.ssptac.com