Written on 2:57 PM by trif_m
Imagine this situation:
You are wrestling with the same 10-30 pounds for years. You’ve tried everything out there, from no fat to high fat diets, low carbs, high carbs, you name it but only managed to lose a few pounds here and there.
Every time you look in the mirror you don’t like what you see - you know it’s time to get serious about losing body fat but are not prepared to make a major dieting effort.
If that’s the case with you, then I have some good news – you don’t have to make an major dieting effort in order to lose fat.
In fact, the trend in the fitness world has shifted from complex fitness solutions that turn your lifestyle upside down (and for that reason are hard to follow) to focusing on thing you can incorporate into your life style with ease and act on NOW!.
Below is a list of things you could do to start losing body fat now:
1. Don’t touch that first piece.
Everybody knows that you can eat any kind of food and still don’t get fat as long as you eat in MODERATION. But let’s face it – some types of food you can’t just eat in moderation. One cookie or a hand full of chips will do for you? If not; if you can’t stop there it is better to avoid those types of food altogether.
2. Spread your calories over the entire day.
Most people have the following eating pattern: one or two light meals during the day and a HEAVY dinner. Geese’s! At night you are the least active (with the exception of night jobs) so you burn the least amount of calories. The extra calories from the large dinner are stored as body fat.
So, make breakfast your largest meal and dinner the smallest. Chances are that you will be burning the calories eaten during the day so minimal amounts of them will be stored as fat.
3. Fill up on fiber.
Because fibrous carbs have low calorie density and at the same time “fill you up” so you don’t feel hungry they help you lose fat, so they should constitute the bulk of your carb intake.
Fibrous carbs are: Asparagus, Broccoli, Carrots, Cauliflower, Celery, Cucumber, Green Beans, Green peppers, Mushrooms, Onion, Peas, Salad (lettuce, romaine), Spinach, and Tomato.
4. Drink water.
Without enough water the body can’t “burn” body fat as efficiently as normally.
When dehydrated, the body tries to hold on to as much water as possible. When this happens, the body’s waste products can’t be eliminated and the kidneys become overwhelmed. At this point the liver starts to help remove these waste products, neglecting its own job which includes using stored body fat for energy.
5. Get Moving.
This is the most simple and most effective fat burning secret. Exercise, besides the fat that burns calories, increases the metabolism and develops lean muscle mass, also boosts your self-esteem, increasing the probability that you will do more things in this direction (losing the fat).
Running outdoors is a very pleasent activity and can help you quickly burn the fat!
For the best results, combine aerobic (walking, riding a bike, treadmill etc) with strength training.
Posted in
calories,
dieting,
exercise,
fiber,
general,
running,
tips,
water
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Written on 11:31 AM by trif_m
Did you know that the color pigment of different vegetables can give you valuable information about their nutritional value?
Continue reading to find out how the main 5 chromatic categories of fruit and vegetables impact your general health.
Color Category: White.
Found in: bananas, cauliflower, mushrooms, onions and garlic.
Benefits: Reduces cholesterol levels and the risk of cardiovascular disease.
Color Category: Red.
Found in: melon, strawberries, apples, cherries, tomatoes, and radish.
Benefits: Prevents Alzheimer disease and increases blood flow.
Color Category: Green.
Found in: Kiwi, spinach, broccoli, cabbage.
Benefits: Protects bones, teeth and eye sight.
Color Category: Blue and Violet.
Found in: egg-plant, prunes, blueberries, blackberry, raspberry and grapes.
Benefits: Improves your capacity to remember things, reduces cancer risk.
Color Category: Yellow and Orange.
Found in: oranges, grapefruit, peaches, mango, pineapple, carrots and corn.
Benefits: Stimulates the immune system and reduces the risk of eye sight problems.
You can combine them any way you like as long you make sure you eat at least 5 portions per day and at least 7 portions per week of fruits and vegetables from every Color Category.
A portion is 1 cup for raw vegetables and fruits and 1/2 cups for cooked vegetables and fruits.
Posted in
dieting,
tips
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Written on 8:23 AM by trif_m
If your main goal is losing fat what you should know is that if your diet is no in
check then no amount of exercise or supplements will help you reach your goals. A balanced diet is the base on any fat loss program – have a weak base and everything will crumble.
Also, you should know that a lot of people misuse the word “diet” – a diet is not a 12 week quick fix, it is “food or feed habitually eaten”. What this translates in is that if you want lasting results you should change your core eating habits. Most diet books fail to get this point across and the ones that do fail to offer a way to re-engineer your diet simple enough so that every one could use it.
Building a diet that forces your body to burn fat is a very simple process.
I. Revise your food list.
You should aim to be eating only natural, unprocessed, fresh and nutrient rich foods. Once you eliminate junk food from your diet you will see immediate results: you energy levels will skyrocket, you won’t have as many cravings as before, you will look and fill better.
The foods that you should be trying to eliminate are:
Fried foods (fried chicken, French fries etc.)
Bakery Products (cookies, Biscuits, doughnuts etc.)
Refined Vegetable Oils
Margarine
meat fat, dairy fat and palm and coconut oils
all refined sugars and white flour products
Fats Food
The foods you should be eating:
Protein sources: chicken breast, turkey breast, fresh fish, lean beef, egg white, milk.
Starchy carbohydrate sources: potatoes, brown rice, whole wheat grains, oatmeal, beans, pasta.
Fibrous carbohydrate sources: asparagus, broccoli, cauliflower, green papers, carrots, mushrooms, onions, peas, salad, celery, cucumbers, tomatoes, spinach.
Fresh fruit: grapes, oranges, apples, raisins, strawberries, grapefruit, melon.
Good fats: Avocado, Almonds (dry roasted), Oil (olive & canola), Salad dressing (light), Peanuts, Walnuts.
Another thing that needs special attention is the way the food is cooked.
Always roast, broil, grill, sauté and stew your food.
Avoid food that is deep fried.
NEVER cover your food in butter and high-fat sauces, because you will be adding tones of extra calories to your food without even knowing. This highly overlooked fact often makes or breaks a successful fat loss diet. I know that food can be very dull without this but let me ask you this: Is giving up these a price too much to pay for building the body of your dreams?
II. Revise the way you eat your food.
1. Spread your total calories for the day over 4 meals.
2. Make your first meal the largest one and your last meal the smallest.
3. At every meal you should consume a lean protein, a starchy carb and a fibrous carb.
4. Eat the majority of your carbs in the first part of the day.
III. Devise a meal template based on the way you should eat your food.
I devised this menu template that follows the rules listed at .II.
Meal 1 – Lean Protein (small serving), Starchy carbs (large serving), Simple carb (fruit) or Fibrous carbs (vegetables)
Meal 2 – Lean Protein (medium serving), Starchy carbs (medium serving), Fibrous carbs (vegetables)
Meal 3 - Lean Protein (medium serving), Starchy carbs (medium serving), Fibrous carbs (vegetables)
Meal 4 - Lean Protein (large serving), Starchy carbs (small serving), Fibrous carbs (vegetables), good fats.
IV. Combine the menu template with the list of foods you should be eating and you have 4 healthy, fat use promoting meals.
A little tip for those that do not know how to evaluate what a large portion or small portion should look like.
I look at my food plate like it was a pie chart.
At Meal 1 what I do is I set a piece of fruit on the plate and then mentally divide the remaining empty space in 3 (almost) equal sized spaces then fill 2 of them with some starchy carbs (it is a large serving) and the remaining space with some protein source from the list.
At meal 2 and 3 I divide the plate into 6 equal sections then I fill 2 out of 6 with a protein source, 3 out 6 with some fibrous carbs and the remaining 1 with some starchy carbs.
It’s very simple, no?
V. Increase your water intake and eliminate all other beverages.
This is the diet make – breaker. All liquids except water are calorie dense and provide empty-calories (no nutritional value). Never drink your calories!
You can find more information on the importance of water for fat loss here.
Posted in
dieting,
tips
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Written on 9:28 AM by trif_m
The substance I am about to present to you can when consumed, almost instantly, accelerate fat loss, promote muscle development & strengthening and prolong aerobic capability.
Think I’m talking about an illegal performance enhancing drug? Think again.
In fact, besides the fact that it is legal, chances are that you are already using it, but not in correct amounts. Still don’t know?
It is WATER!
Now, you may say that: ”You aren’t telling me something new. I knew that I should drink between 8 – 10 glasses a day?” Ok, maybe you knew but tell me do you drink that much water a day? Probably not, I know that I didn’t before I started trying to find ways to reduce my body fat level.
What you should know about water is that:
• Every physiological process in your body depends on water.
• Dehydration decreases endurance, strength and physical performance.
• Without enough water the body can’t “burn” body fat as efficiently as normally.
When dehydrated, the body tries to hold on to as much water as possible. When this happens, the body’s waste products can’t be eliminated and the kidneys become overwhelmed. At this point the liver starts to help remove these waste products, neglecting its own job which includes using stored body fat for energy.
• Water is especially important on moderate to high protein diets. Processing protein produces much metabolic waste that the kidneys can’t remove completely without enough water.
• Drinking lots of water does not make you retain water. In fact the body only retains water when it does not receive enough water.
• Water is the only zero calorie liquid and the only one that properly hydrates you. You should not drink any other liquids for the two reasons above.
The best way to figure out the amount of water you should drink per day is by reporting it to your Total Energy Expenditure – you should drink between 1 ml and 1.5 ml per calorie consumed.
(Water intake in liters) = (total energy expenditure) X (1 or 1.5)
Anyway, do not drop water consumption below the recommended 8 to 10 glasses per day (that’s about 2 liters per day).
Posted in
dieting,
tips
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Written on 12:15 PM by trif_m
What is the number one reason for failing to lose body fat?
I’ll give you a hit: It’s not a lack of knowledge regarding dieting and exercising.
If you answered “failing to set clearly defined goals”, then you got the answer right!
You see, the great challenge for people isn’t to find the knowledge but to take action on it. Goals fill this gap.
It’s not enough to wish to change. You must define state and set a deadline for the wish in order to transform your dream into a goal. A goal with a purpose is the fuel that propels you forward.
"The strangest secret in the world is that you become what you think about.”
- Earl Nightingale.
Earl Nightingale is right that you become what you think about so instead of telling yourself every day that you can’t do it why don’t you imagine how you would like to look, set a deadline, make it a goal, write it down and read it everyday.
Also, when you have a goal you will be more focused and determined. See the guys and gals wandering around the gym like they don’t know what to do next. These people have not set goals for themselves and it’s very likely that they been gym members for a long time but still they haven’t improved a bit.
How to set goals?
1. Set some long time goals. Ex: By next year I want to lose 30 pounds of FAT.
2.Set some short term goals. Ex: I want to lose 5 pounds of FAT this month!
3.Set measurable goals. Ex: I want to increase my bench press by 20 pounds!
4.Set Realistic deadlines. You can’t lose 30 pounds of fat in 30 days! (no matter what some claim)
5.Make sure you don’t have conflicting goals. Example: You can’t gain 15 pounds of muscle while losing 15 pounds of FAT. Put emphasis on your main goal = either lose Fat or build Muscle.
6.Write them down. Until it’s not on paper it is only a wish not a goal.
7.Read them to yourself every day. Program your subconscious for success.
Posted in
goals
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Written on 12:08 PM by trif_m
The only way to lose fat is stated in the law of weight/fat loss also known as the law of energy balance:
“In order to lose weight you must use more calories than you eat every day.”
A calorie is a measurement for a form of energy – heat.
The food you are eating releases, when digested, an amount of energy (heat). So each type of food has a caloric value.
The total amount of calories that you consume in a day is the sum of the caloric values of the foods eaten on that particular day.
Calories are also used as a measurement for the amount of energy stored in the body as adipose tissues (fat) or glycogen (stored carbohydrates).
The amount of calories that you use in a day is also known as your total daily energy expenditure (TDEE) and consists of:
• The calories used for normal bodily functions like digestion, circulation, eating etc. – your Basal Metabolic Rate.
• The calories used while performing physical activities.
What happens when your total energy expenditure is greater then the number of calories eaten is that a caloric deficit appears. The body, in an attempt to reach energy balance, must tap into stored fat for energy – calories are released from body fat and used for energy.
Using body fat for energy (because of the caloric deficit) leads to lower body fat levels and, implicitly, weight loss.
(Total energy expenditure) – (Calorie intake) = (Caloric deficit)
If you know a bit of math (and I bet you do), you would clearly see that the calorie deficit can be created/increased in 3 ways:
1. Increasing total energy expenditure above calorie intake
2. Decreasing calorie consumption below total energy expenditure
3. At the same time decrease caloric intake and increase energy expenditure
The obvious pick between the three is number 3.
So if you want to lose fat what you should try to do is decrease your calories and increase the amount of exercise.
Posted in
dieting,
exercise,
general
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Written on 11:10 AM by trif_m
The mistake that most people do, when they want to start a exercise program and diet, is to think that the bad shape their body is in is caused by a excess of weight.
With this idea in mind they go on crash diets that produce a lot of weight loss at the begging. The problem with this crash diets is (and if you were on one previously you would know I'm right) that after a period they stop working and that the weight lost is gained back. Some people even end up weighing more at the end of a crash diet that they weighed when they started.
These people failed because they failed to determine that -excess body fat - is the true cause of their problem and not their weight.
Your total weight is the sum of:
- your muscle mass
- body fat amount
- water weight and the weight of the food you ate.
When you go on a crash diet the weight you lose is water weight and the weight of the food you ate. It is logical that when you start eating again you will rapidly gain it back. And, after that period of starving you could be eating way more than before, increasing your body fat. For this reason, stay away from books that promise Weight Loss.
Now Back to body fat.
What you should know about body fat is that it is less dense than muscle: 1 pound of fat has the same volume as 3 pounds of muscle. What this translates into is that if even if you remained at your current weight but replaced all the fat with muscle, you would look completely different.
There are situations where a person’s weight stayed the same during the diet but he replaced all of the fat with muscle mass and so, even if he weighed the same, his appearance changed completely – he reengineered a blob of fat into a lean, chiseled physic that is turning heads and demanding respect.
So, the clear winner is BODY FAT!
Lower your body fat level and you'll have the body you want, guaranteed.
Posted in
general
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Written on 12:41 AM by trif_m
Your going to love this surprise!
Can back to the blog in a few days, maybe it will be here waiting for you.
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Written on 12:14 AM by trif_m
This is the blog of former fat guy, now fat loss guy Trif Mircea, where he writes about proven, fast and simple ways to burn body fat and build muscle.
" I started my fitness blog to help educate people about proper nutrition and training.
This blog is the beginners introduction to fat loss - you can come here without prior knowledge of fitness and learn the best ways to burn body fat fast, gain muscle and always stay motivation.
My name is Trif Mircea and what I am trying to do is colect the best information, facts and advice regarding the fat burning secrets of the worlds best bodybuilders and fitness models and then present it in a way that average people can understand and put to use.
Whether you are just starting out or are trying to lose those last pounds of stubborn fat that don't seem to budge, I am sure that the information on this blog will help you get the results you are looking for."
why not get advice from the guy that's been there?
For questions, suggestions and almost anything feel free to email me
trif_m [@] yahoo . com
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Written on 11:58 AM by trif_m
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Running outdoors is a very pleasent activity and can help you quickly burn the fat!
