What Is the Difference Between Losing Weight & Losing Fat?

When most people say they want to lose weight, they really mean they want to reduce their body fat. If they really wanted to lose weight per se, their goal would be to reduce the weight of their bones, muscles, organs along with body fat … most likely not their real goal - or it should not be! Most of us want to preserve all but the body fat part.

So in reality, you want to reduce the amount of body fat you are carrying, but how much is healthy? If you are male, then you want your body fat to be around 10%; 15% for females.

Why the Scale is Your Worst Enemy

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If you are trying to lose body fat, weighing yourself every day is frustrating at best. Because the scale measures your total weight, it can fluctuate up or down every time you get on the scale.

When you first started to eat fewer calories, you probably showed a significant drop in numbers on the scale. But because carbs bind to water, lowering your carb intake reduced the amount of water in your body, so the real loss was not body fat, but water loss – the water had fewer carbs to attach to. If you start eating more carbs again, your weight will go up proportionately due to water hanging onto the additional carbs.

As a matter-of-fact, you can lose body fat, gain muscle and your number on the scale can remain the same, even though you now look better. Why? Because a pound of muscle takes up less space than a pound of fat therefore your profile is much slimmer even though you weigh the same.

Measuring Body Fat

The only real way to measure body fat loss accurately at home is by measuring your girth in the same places each time with a pair of body fat calipers – the neck, chest, arms, waist and thighs. Your waist measurement should go down, but the rest of your measurements should go up.

Train for Success

The best overall workout strategy is a mix of cardio and strength training. Cardio burns more calories and thus speeds up fat loss, but it alone is not enough; without strength training, you’ll end up losing muscle. Through strength training, you’ll tone the muscle you have and build more. And because more muscle means you’ll burn more calories throughout the day, developing muscle mass is the key to long-term weight management.

Most likely your real goal of “losing weight” is to lose body fat and build muscle. Be sure to check back for our weekly workouts every Thursday to help you accomplish these goals!

10 Tips for Burning More Body Fat

A major component in losing weight is to burn fat. You’ll need to burn fat every day for long-term weight loss results. Remember that small steps each day can add up to big results after a period of time. If you follow these tips, you won’t be in the same place six months from now that you are in today, and a year from now, you will be able to say you actually kept your New Year's Resolution to lose weight - and keep it off!

1. Move Every Day – Exercise is the MOST important component in burning fat. You want to walk fast, skate, swim, dance, and hike. Do whatever you can to keep moving as much as possible during the day. If you have a sedentary job, consider asking your boss for a stand-up desk or a treadmill desk. Studies show that sitting more than four hours a day is deadly.

2. Eat a Healthy Breakfast – When you get up, within about an hour of rising be sure to eat a healthy breakfast such as steel cut oats and berries. Add some whole, non-homogenized milk (raw if possible) for added delicious flavor and nutrition.

3. Get Some Daily Cardio – Aside from purposeful movement every day during work, it’s important to add in purposeful cardio for at least 30 minutes a day. You want to get your heart rate up for about 30 minutes through running, fast walking, dancing or other movement - but not necessarily all at once. Some studies have found that steady-state cardio actually helps your body conserve fat, instead of burning it, so you may want to try high-intensity interval workouts such as PACE instead.

4. Add Strength Training – Any type of resistance training can help you build your strength, whether by resistance bands or weight lifting. You don’t have to build bulky muscles. You can do daily planks for your strength training if you want to. Yoga and other types of body-weight exercise are great for strength training and flexibility at the same time - plus they don't require purchasing any expensive exercise equipment!

5. Eat More Vegetables – Try filling half your plate with vegetables without a lot of added fat, salt or sugar. Vegetables of all kinds are good for you. There are no “bad” veggies. Not even potatoes are bad for you. It’s what you put on them that could be bad.

6. Eat More Fruit – Unfortunately, fruit like bananas and avocado have gotten a bad rap due to advertising by the processed food industry. But, the truth is, fruit is good for you and you should eat it in abundance. (Keep in mind that some fruits are very sweet, and could pose problems for people with blood sugar issues. However, consuming them with some fiber and healthy fats will help slow the release of sugar into your blood.)

7. Supplement Where Needed – No matter how good a diet you eat, there are times you may need to add supplements. The very best way to know is to get tested by your doctor to find out where your levels are. Ask them to look at your vitamin B12 and D levels specifically, which are ultra-important for your health.

(Image courtesy of stockimages at FreeDigitalPhotos.net.)

8. Reduce Stress – Stress can cause a build-up of body fat due to increased production of cortisol which tends to cause fat to build up around the belly. People with a high level of belly fat are more likely to have cardiovascular issues and/or diabetes. Try meditation, prayer, silent reading, yoga, and other stress-reducing activities.

9. Get Enough Sleep – Sleep is very important to aid in burning fat and overall weight loss. Most people need at least 7 to 9 hours of sleep a night. The best way to figure out how much sleep you need is to go to bed earlier and earlier each night until you can wake up consistently at the time you need to rise for work each day without an alarm.

10. Drink Plenty of Water – Hydration is very important for proper digestion of nutrients, as well as eliminating fat. Be sure to drink at least eight glasses of water a day, and drink even more when you sweat, ingest caffeine or during dry weather.

Burning fat is easy when you know how. The important thing to remember is to do at least one or two things each day to work toward your goal. Avoid doing things that are contrary to your goal and you will be successful.

And be sure to check back here every week for our fast, fun, fat-burning weekly workouts!

How What You Drink Affects Your Weight Loss Goals

What you choose to drink can make a difference in achieving your weight loss goals for your New Year’s resolution. Many drinks contain what is commonly referred to as empty calories. This means they are full of sugar that your body does not need.

Of course, the best way to quench your thirst is always going to be good old water, but there are times when you may want to enjoy something different, participate in sports or exercise routines where you need quick replenishments of vitamins and carbohydrates, or maybe you need an energy drink to get through a long day at work. These are fine, as long as you make wise choices that will not hurt your weight loss goals.

Soda Should be Avoided

(Photo credit: Wikipedia)

Soda is one beverage that has absolutely no nutritional value. All it has is sugar and carbohydrates that can lead to weight gain, thereby sabotaging your weight loss efforts. As a carbonated drink, even if you decide to drink a diet version, this is still not healthy for you. Much of the carbon can make you bloated due to its high content of sodium; this is something that you don’t need. AND, some studies have shown that the artificial sweeteners in diet drinks have harmful side effects, and can even increase appetite and make you want to eat more - not at all what you want to be doing when you're trying to lose weight! Just stay away from sodas altogether.

The Right Kind of Coffee Can Be Enjoyed

You may love those fancy drinks that you can get at almost every coffee shop around the world. You may think it is just coffee, so there is no harm, but there is. Many of these rich, flavored coffees are full of excess sugar and milk, meaning lots of extra calories.

If you desire a cup of coffee, stick to regular brewed black coffee. If black coffee is not your preference, use a safe sugar substitute and real milk - none of those chemical-filled non-dairy creamers. Coffee is great at providing you energy and is also known to assist weight loss goals as it curbs your appetite, so this is one drink you can enjoy wisely, in moderation.

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Sports Drinks are for Sports

There is a common misconception that, because a drink says it is a “sports drink” that it is healthy. Only a select few of these sports drinks are healthy, and only for those who have participated in a grueling sporting activity or long-distance running. These drinks are not for children to have for lunch, or for you to have just because you are thirsty. A very healthy alternative to sports drinks for the average person is plain water.

Vitamin Drinks Aren't Always Good For Your Goals

Another common misconception among consumers is the selling of popular vitamin drinks. To save you from hurting your weight loss goals, read the label. It is most likely high in sugar and calories. Yes, it has vitamins, but you can simply take a zero calorie vitamin supplement with water and still get your vitamins without the extra calories.

Alcoholic Drinks Only In Moderation

Alcohol is sometimes hard to avoid in social gatherings, so don't beat yourself up about that occasional glass of wine. Alcohol is okay once in a while, in moderation. If you choose alcohol, the least calories are found in hard liquor. If this is not your choice, the next best option is wine (in moderation), or very low-calorie light beers. Avoid fancy drink mixes that are loaded with extra sugar and calories. You can still have your social alcoholic drinks on a weight loss plan, it’s just about controlling the amount and making lower calorie choices.

3 Weight-Loss Tips To Get The Body You Want

While not everyone has the time or the desire to go to the gym five times per week, there are many common weight-loss tips that anyone can follow to lead a healthier lifestyle - and build a healthier, leaner body.

When you combine the right eating habits with an active lifestyle, you will be on the path to getting the body you want.

Here are some of the easiest weight-loss tips that you can do on a daily basis:

1. Cut your calorie intake where you can

You can reduce your daily calorie intake by 10 – 15% simply by including more fruits and vegetables in your diet. The great thing about this is, you can eat as much as you want of these, and still cut calories! 

Some examples of healthy foods to include in your diet every day are: 

(Photo credit: Wikipedia)

* Broccoli
* Carrots
* Any green leafy vegetables
* Green beans
* Tomatoes
* Cucumbers
* Watermelon
* Apples
* Peaches
* Any kind of berry
* Fresh squeezed vegetable juices

Cut out processed foods, and include real, whole foods like fresh fruits and veggies, and your body will respond with better health and healthy fat loss!

2. Change your eating habits

There are several things you can do, which will reduce how much you eat.  You may not even realize how making these changes can have a significant impact.  Here are some of these changes that you can implement:

* Drink water before a meal –
While drinking a generous amount of water is always a good thing for promoting a healthy lifestyle and weight loss, having a glass before a meal will make you feel fuller before your meal begins.  As a result, you will eat less at your main course.

* Enjoy your meal by eating it slowly –
If you eat quickly, you are likely to eat more as your stomach has not yet told your brain that it has had enough.  Taking your time will give your body time to tell you that it has had enough to eat. If you're a foodie, check out the Slow Food Movement for inspiration!

* Eat spicy foods –
Spicy foods do two things.  First, they increase your metabolism, which allows you to burn more calories.  Second, because they're spicy, you'll eat more slowly, and drink more water.

* Eat a hearty breakfast and lunch, while having a lighter dinner –
Eat a breakfast that is balanced with protein and complex carbohydrates, such as muesli.  This will keep you feeling full longer.  Repeating this at lunch, will mean that you will not need to eat as much at dinnertime.  You also want to try to consume the bulk of your daily calories by the early afternoon.

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3. Incorporate activity as part of your daily life

Aside from your eating habits, the activities you do can help to shape your body.

Avoid using the word, "exercise," as it sounds like a chore.  So if you're going for a bike ride, instead think of it as a "nature outing."

Treat everything you do as a way of burning calories.  Parking a little farther from the store will allow you to do more walking.  Skip the elevators, and opt for the stairs whenever possible.  Walk or bike to the store instead of driving there.

What are some other things that you can do to lose weight?

Although not directly related to weight loss, here are a couple of other things that can impact weight loss:

* Keep yourself busy –
People will often overeat when they are bored, simply because they have nothing else to do.  So be sure to do something that will keep your brain busy.

* Get adequate sleep and a nap -
Sometimes your body will feel hungry when, in fact, all it wants is a twenty-minute rest.  Try having a nap, and you will likely find that you are not hungry when you wake up.

In conclusion, you do not have to be a gym rat to make changes that will benefit your overall health.  Following these weight-loss tips will jumpstart you on the road to success.

Making Nutritional Programs a Part of Your Weight-Loss Plan

So you have decided to make a concerted effort to lose some excess weight, and you realize that in order to be successful, you need to develop a weight-loss plan.

This plan will involve 2 primary components:

1. An increase in physical activity
2. A nutritional program that promotes weight loss

weight loss tracker (Photo credit: The Shed1)

The first point is important, because increased physical activity will promote muscle growth that, in turn, increases metabolism and burns more calories.  A personal trainer would be very helpful in creating a plan that works for you.

The second point is also crucial, because any weight-loss plan must include healthy eating, not just simply less eating.  Although people wanting to lose weight would love to lose it all very quickly, when it comes to weight loss, slow and steady wins the race.

How much weight loss is reasonable over the course of a month?  

A reasonable weight-loss plan would see you shed one to two pounds per week, or an average of four to eights pounds per month.  Excessive weight loss at the start of extreme dieting programs is usually due to fluid loss, not fat.  Just remember that you did not put on the extra weight in one week, so do not expect it to come off in one week either!

Burn more calories than you eat

Regardless of what path you choose to lose a few pounds, a basic truth exists – if you want to lose weight, the amount of calories you eat must be less than the number of calories you burn.  This is why physical activity is a vital part of any weight-loss plan.  (See our recent blog post on this important topic: http://www.newholisticliving.com/1/post/2013/09/the-weight-loss-secret-that-doesnt-exist-part-1.html)

Every pound of fat equals approximately 3500 calories.  Therefore, a simple rule of thumb is that in order to lose a pound of fat per week, you must consume 3500 less calories than you burn for that week.

How many calories should you eat and drink in a day?

The number of calories you should consume in a day will depend on several factors such as gender, height, age, etc., so consult with your physician to determine what is right for you.

However, once you know what that number is, that is your maximum daily amount.

Therefore, getting the calories from the correct food sources becomes important.

Eat less do more (Photo credit: Wikipedia)

Here are few tips for doing this:

1. Keep a journal of what you have eaten

This can be tedious but, if done properly, it can monitor whether or not you are achieving your goal.  It can be easy to overeat without even realizing it.  A journal will help to keep you honest with yourself.

2. Make a meal plan

Knowing what you will eat and when you will eat that day, reduces the chances of eating unhealthy, processed foods when you just do not know what to make for dinner.  It is like going shopping without a grocery list – you will probably pick up things you do not need.  The same applies here – without a meal plan, you will eat things you do not need.

3. Eat sensible foods

What does this mean?  You have probably heard the terms, "protein," "high carbs," and "low carbs."  What's what?  Carbs (carbohydrates) have come under attack in recent years.  The truth is that they are a good source of energy, if you consume the correct types of carbs.

Processed foods contain simple carbohydrates with a high glycemic index.  This means that when they are consumed, your blood sugar rises quickly, but then drops quickly as the rush passes.  As your blood sugar drops, hunger ensues again and this is when people overeat.

On the other hand, eating complex carbohydrates with a lower glycemic index such as oatmeal, whole grain bread, and fresh fruit, will give you energy and keep you feeling satisfied for a longer time.

Combining this with other high-protein foods such as nuts and lean meats, will provide you with a nutritious long-lasting energy source.

In summary, when it comes to losing weight and nutrition, take a common-sense approach.  Burn more calories than you take in, feed your body high-quality foods, and you will begin to see the rewards over time.

Check out recent posts on our health blog for more tips on eating well and exercising smart: http://www.newholisticliving.com/blog.html

Video - Busting the Cardio Myth

Since we shared 3 workouts in Tuesday's post, today's video is more informational. Fitness expert Yuri Elkaim explains the cardio myth, and why interval running for a short period of time is much more effective for weight loss and fat burning than long duration lower intensity exercise. It's also better for your body, and a lot more fun! Instead of exhausting yourself with an hour on the treadmill, try his combination of sprints and jogs for 20 minutes, and feel great and energized - and rev up your fat-burning for up to 36 hours afterwards.

Find out why here, and for more on Yuri's fitness programs, visit TreadmillTrainer.com.

Interval Running for Weight Loss?
http://www.treadmilltrainer.com - Interval running workouts for weight loss? That's the question that I answer in this video. You see, there's a lot of con...

Video: Dr. Al Sears Discusses Fat Loss vs. Weight Loss & Interval Training

In this video, Dr. Al Sears explains why he developed his PACE Express program, and how fat loss differs from weight loss and why that is important for your health. He also explains why traditional endurance exercise can actually backfire and sabotage your weight loss efforts. Interval training is different from endurance or steady-state workouts because it conditions the heart to work more efficiently and gain strength. It also increases your metabolism over time, so that you begin burning more fat even when you aren't working out.

It's really very interesting, and his workout is not only effective - it's a lot of fun. Check out the interview to learn more, and if you're interested in the program, you can find a link to it below the video.

What is P.A.C.E.?
Dr. Al Sears, founder of PACE Express, explains P.A.C.E. and how it is a completely new way to exercise and get fit.


Grab Dr. Sears' PACE Express Workout Here: 

Cardio Myths & Fat Loss

Are you a cardio junkie? Everyone seems to think that "cardio" is the best way to get in shape and lose body fat.  I'm going to show you in this article why I disagree!

It is quite common to hear fitness pros, doctors, and other health professionals prescribe low to moderate intensity aerobic training (cardio) to people who are trying to prevent heart disease or lose weight. Most often, the recommendations go something like this:

"Perform 30-60 minutes of steady pace cardio 3-5 times/week maintaining your heart rate at a moderate level"

Exercise work zones (Fox and Haskell formula between 20 and 70-year-old): red zone (VO2Max), anaerobic, aerobic, weight control and warming up. (Photo credit: Wikipedia)

Before you just give in to this popular belief and become the “hamster on the wheel” doing endless hours of boring cardio exercise, I’d like you to consider some recent scientific research that indicates that steady pace endurance cardio work may not be all it’s cracked up to be.

First, realize that our bodies are designed to perform physical activity in bursts of exertion followed by recovery, or stop-and-go movement instead of steady state movement. Recent research is suggesting that "physical variability" is one of THE most important aspects to consider in your training.

This tendency can be seen throughout nature as most animals tend to demonstrate "stop-and-go" motion instead of steady state motion. In fact, humans are the only creatures in nature that attempt to do “endurance” type physical activities such as running long distances at the exact same speed the whole time.

Most competitive sports (with the exception of endurance running or cycling) are also based on stop-and-go movement or short bursts of exertion followed by recovery.

To examine an example of the different effects of endurance or steady state training versus stop-and-go training, consider the physiques of marathoners versus sprinters. Most sprinters carry a physique that is very lean, muscular, and powerful looking, while the typical dedicated marathoner is more often emaciated and sickly looking. Now which would you rather resemble?

Another factor to keep in mind regarding the benefits of physical variability is the internal effect of various forms of exercise on our body. Scientists have known that excessive steady state endurance exercise (different for everyone, but sometimes defined as greater than 60 minutes per session most days of the week) increases free radical production in the body, can degenerate joints, reduces immune function, causes muscle wasting, and can cause a pro-inflammatory response in the body that can potentially lead to chronic diseases.

Highly variable cyclic training

On the other hand, highly variable cyclic training has been linked to increased antioxidant production in the body and an anti-inflammatory response, a more efficient nitric oxide response (which can encourage a healthy cardiovascular system), and an increased metabolic rate response (which can assist with weight loss). Furthermore, steady state endurance training only trains the heart at one specific heart rate range and doesn’t train it to respond to various every day stressors.

On the other hand, highly variable cyclic training teaches the heart to respond to and recover from a variety of demands making it less likely to fail when you need it.  Think about it this way... Exercise that trains your heart to rapidly increase and rapidly decrease will make your heart more capable of handling everyday stress. Stress can cause your blood pressure and heart rate to increase rapidly. Steady state jogging and other endurance training does not train your heart to be able to handle rapid changes in heart rate or blood pressure.

Cardio Boxing Group Fitness Class (Photo credit: Wikipedia)

The important aspect of variable cyclic training that makes it superior over steady state cardio exercise is the recovery period in between bursts of exertion. That recovery period is crucially important for the body to elicit a healthy response to an exercise stimulus. Another benefit of variable cyclic training is that it is much more interesting and has lower drop-out rates than long boring steady state cardio programs.

To summarize, some of the potential benefits of variable cyclic training compared to steady state endurance training are as follows: improved cardiovascular health, increased anti-oxidant protection, improved immune function, reduced risk for joint wear and tear, increased muscularity (versus decreased muscularity with endurance training), increased residual metabolic rate following exercise, and an increased capacity for the heart to handle life’s every day stressors.

Sports Workouts and Sprinting

There are many ways you can reap the benefits of stop-and-go or variable intensity physical training. Most competitive sports such as football, basketball, volleyball, racquetball, tennis, hockey, baseball, etc. are naturally comprised of highly variable stop-and-go motion which trains the heart through a MUCH wider heart rate range compared to just steady walking or jogging.

Doing swimming workouts in a variable intensity fashion may also be more beneficial than just swimming for a long duration at the same speed.  Same goes for bicycling -- that is why mountain biking, which involves extreme ups and downs at various intensity levels may also be more beneficial than just a long flat steady pace bike ride.

One of the absolute most effective forms of variable intensity training to really reduce body fat and bring out serious muscular definition is performing wind sprints.  Wind sprints can be done by sprinting at near max speed for 10-30 seconds, and then taking 60 seconds to walk for recovery before your next sprint. 6-12 total sprint intervals is usually a very challenging workout for most people.

In addition, weight training naturally incorporates short bursts of exertion followed by recovery periods. High intensity interval training (varying between high and low intensity intervals on any piece of cardio equipment) is yet another training method that utilizes exertion and recovery periods. For example, an interval training session on the treadmill could look something like this:

Warm-up for 3-4 minutes at a fast walk or light jog
Interval 1 - run at 8.0 mi/hr for 1 minute
Interval 2 - walk at 4.0 mi/hr for 1.5 minutes
Interval 3 - run at 10.0 mi/hr for 1 minute
Interval 4 - walk at 4.0 mi/hr for 1.5 minutes

Repeat those 4 intervals 4 times for a very intense 20-minute workout.

Also, don't overlook other great ways to incorporate variable intensity cardio training by using a jump rope, a rowing machine, stairs running, or even outdoor hill sprints.

The take-away message from this article is to try to train your body at highly variable intensity rates for the majority of your workouts to get the most beneficial response in terms of heart health, fat loss, and muscle maintenance.

Article By Mike Geary – Certified Personal Trainer, Certified Nutrition Specialist
Author of best-seller:  The Truth about Six Pack Abs

12 Quick Tips to Boost Your Metabolism

There are a lot of people who would give a lot to increase their metabolism. Having a high metabolism enables one to maintain burn fat and lose weight fast with the least amount of activity. Metabolism is the rate by which the body produces and consumes energy and calories to support life.

There are several factors that affect the metabolism, such as the amount of muscle tissue, the frequency of the meals one consumes, genetics, stress levels, personal diet and activity levels.

Metabolism slows down due to the following factors: loss of muscle because of not enough physical activity, the tendency of the body to cannibalize its own tissue because there is not enough food energy to sustain it, and the decrease of physical activity that often occurs with old age.

Here are several ways to fire up your metabolism:

Strength Training Circuit-2 (Photo credit: Phil Manker)

1. Build lean, mean body mass. There is a slight decline in metabolism with age, but it is possible to counter the effects. The amount of muscle a person has is a very strong determinant in the ability to burn calories and shed fat. So it goes without saying that exercise is essential. Build strength and resistance by working out at least twice a week, preferably with weights. Do easy exercises in between workouts. Simple tasks such as walking the dog and using the stairs in place of the elevator can already take off calories. The key is to match the amount of eating to the amount of activity one has. Here are some guidelines in getting the right exercise:

For strength training

-Increase the amount of repetitions of a particular exercise.
-Up the level of resistance
-Utilize advanced exercise techniques if possible

For cardiovascular training

-Insert intervals between exercises
-Perform cross-training and combine the exercises
-Increase resistance and/or speed

2. Eat breakfast. A lot of people ignore the fact that breakfast is the most important meal of the day. It may seem counter-intuitive, but those who eat breakfast are usually thinner than the ones who do not. Metabolism can slow down considerably if breakfast is taken during late morning or if one waits until the afternoon to eat, as your body starts to go into starvation mode and conserve calories.

3. Avoid sugar. Avoid sugar. Avoid sugar. (This one is so important I had to repeat it three times!) Sugar enables the body to store fat. For best results you should consume only food that helps sustain an even level of blood-sugar. Additionally, regular exercise at least 2-3 times a week helps stabilize blood sugar levels.

4. Eat spicy foods. Hot cuisine with peppers can increase metabolism.

5. Sleep more. According to research, people who do not get enough sleep are much more likely to gain weight. Also, muscles are regenerated during the last couple of hours of slumber, so if you're short on sleep your muscle mass may start to decline.

6. Increase water intake. Water flushes out toxins that are produced whenever the body burns fat. The majority of bodily functions involve water, and lack of water causes the body systems to slow down, and produces unneeded stress as a result.

7. Eat smaller meals. It is advisable to consume 4 to 6 small meals per day that are timed 2 to 3 hours apart. This keeps your body from going into "starvation mode," as it sees there is plenty of food available, so there is no need to store fat.

8. Never skip meals. People tend to skip meals in order to lose weight, which is a big mistake since it slows down metabolism. (See # 7 above.)

9. Plan meals in detail. Always prepare the right amount of food to be consumed at the designated intervals. Do not commit the mistake of eating meals in sporadic patterns. (See #7 above.)

10. Ditch the stress! Stress, be it physical or emotional, triggers the release of a steroid called cortisol, which decreases metabolism and increases fat storage. Also, people tend to eat excessively when stressed.

green tea (Photo credit: vordichtung)

11. Guzzle that green tea. It can be used as a substitute for coffee. Tea has the ability to stimulate metabolism, and unlike coffee, it has no undesirable side effects when too much is consumed. It is absorbed more evenly into the body, so you won't get the jitters like with coffee.

12. Include more energy foods in the diet, such as fruits and vegetables, beans and whole grains. Whole foods contain complete complexes of nutrients that the body needs to function optimally and shed excess fat.

Achieving your desired body weight is never impossible if one has the determination and patience needed to stabilize your metabolism, which plays such an important role in weight loss. However, you do need to realize that eating right and working out is not just a passing fancy, but a way of life - at least if you intend to make lasting positive change to your health and fitness.

Cross Training for Fitness & Fat Loss

Although it may fly in the face of conventional "wisdom," the numbers on your scale do not indicate whether you are fit or fat. Far more significant than your total body weight is the composition of your body tissue. If a man’s fatty tissue is more than 14% to 15% of his body mass, or if a woman’s is more than 20% to 22%, he or she is overweight, or more precisely, overfat.

A small amount of fat is needed for padding the internal organs and as insulation under the skin. Fat also makes up most of our brain tissue, and cell walls, so some fat is important for good health. However, excess fat leads to such diseases as diabetes, gout, high blood pressure, coronary artery disease, and gallbladder problems.

The problem with most people who want to lose weight is that they focus on the numbers on the scale, and not on achieving the proper fat-to-muscle ratio for good health.

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It would be more accurate to think of the human body as a heat-exchange engine that works on the basic principles of energy physics. Caloric balance equals the total calorie intake minus the total calorie expenditure. Some of the calories people ingest are used for basal metabolism. As people get older, their bodies require fewer calories for this basic upkeep. Some calories are excreted as waste products. Some go into “work metabolism,” the energy expenditure required for any physical activity.

Hence, if people take in more calories than are used by these functions, there is a definite caloric excess. By the laws of physics, energy is transformed rather than destroyed. In this case, each excess of 3,500 calories is changed into a pound of fat. If people want to reverse this process, they have to burn up 3,500 calories to lose a single pound.

Winning the War Against Fat

When you think of fighting fat with exercise, you probably think of hours of hard, sweaty exertion. If this is the case, then, you will usually not get any farther. This is because if you always focus on losing more by exerting more effort you'll tend to get bored and "burn out" before you ever reach your goal.

Then you give up, stop doing your routine exercises, and end up sulking in the corner with a bag of chips! Sound familiar?

Okay, so what is the answer?

While different methods may work for different people, my favorite is cross training.

After some intensive studies and experimentation, health experts came up with the concept of cross training in order to overcome or break the monotony or dullness in an exercise program.

Cross training refers to the integration of diverse movements or activities into a person’s conventional exercise routine. The main purpose of incorporating cross training into an exercise program is to avoid overdoing the same exercises (which can damage your muscles), and to put a stop to imminent boredom.

swimming (Photo credit: Jim Bahn)

Three of the most commonly used activities in a cross training program are swimming, running, and cycling.

In cross training, distance is one way to extend your activity as your condition improves. For this reason, you need to traverse a measured distance.

If possible, swim the course and measure the distance. If you will be using a running track, such courses usually are a quarter-mile per lap for a complete circuit.

Cross training offers a variety of benefits for fitness and fat loss. It builds up the strength and endurance of the heart, lungs, and blood vessels. It has also some tranquilizing effect on the nerves, and it burns a lot of calories in a fairly short period of time, due to the varying intensity and activities, which challenge your body in different ways.

Cross training has three basic components:

1. Endurance exercises to condition the heart, lungs, and blood vessels and to induce relaxation. These begin with a carefully planned walking and jogging regimen, depending on fitness level.

2. Exercises to strengthen the muscles, particularly those important to good posture. These include a variety of activities that are selected to encourage some people who are already burnt out with a particular routine.

3. Exercises to improve joint mobility and prevent or relieve aches and pains. These consist of a series of static stretching positions that are safe and effective for most people who wish to try to lose some fat.

Indeed, cross training is a great way to modify the concept of exercising and losing fat without having to endure hours of one monotonous activity. In fact, the idea behind a successful exercise program is to like what you are doing. With cross training, you may find yourself enjoying your workouts so much, you'll lose weight without even realizing it!

When you boil it down, cross training is a great way to have fun while exercising and reaching your fitness and fat loss goals.

Why You Can't "Spot Reduce"

Most people have so-called "problem areas." Even people who have achieved their ideal body weight may still have parts of their body that they're not so happy with. It could be love handles, flabby arms, sagging skin or those unflatteringly named "saddle bags" around the hips. That's why you can find stores and websites offering all sorts of products designed to tackle these areas, from creams and applications that claim to get rid of the fat, to gadgets and machines to tone the arms, thighs or the abs.

However, there is one reality check you have to make. You cannot spot reduce. Sorry to burst your bubble, but that's just a fact.

The marketplace often misinforms the public of the benefits that can be expected from their so-called revolutionary products when in fact there really is no magic pill that's going to "fix" a certain part of your body that you don't like. It all comes back to a few important truths - which I'm sure you've heard before, but we humans tend to always want to look for that one silver bullet solution to our problems!

1. Healthy Diet Is Important

Body mass index showing that typical Okinawans at 18 or 22 are under or normal weight (Photo credit: Wikipedia)

Diet is one of the most important elements in get rid of undesirable body fat. The foods that you eat have calories and fats that get stored in your body, often amassing on those problem areas of yours (where those are depends on your body type). The diet is the main culprit for the presence of fats in the body, and eating a modern diet heavy in grains and sugars (particularly high-fructose corn syrup) is really going to pack on the pounds over the years.

So no matter how many gadgets you try, you won't see much of a difference in your body weight if you keep indulging in sweets, fried fatty foods full of carbs, or junk foods.

2. Spot Reduction Is a Mere Myth

The "magical" products you see on TV that supposedly require nothing but to merely attach or apply them on the problem areas are ignoring a very important point: your body functions as a whole system. What about your other body parts? What about the other requirements of the body?

In any healthy endeavor, you must be on the top of your physiology. You should know what it takes to achieve a goal. For example, if you want six-pack abs, you have to know what it takes to get them. (Note: The link here will take you to one of our favorite websites for fitness and nutrition - although they do share some great tips for getting flatter abs, their philosophy is one of overall health and fitness, which is why we are a fan.)

Some people out there would claim that if you want to improve the look of your stomach, you simply have to concentrate on abdominal exercises or use the gadgets that will do certain exercises for you. Again, you cannot spot reduce. You cannot achieve the goal with simply doing that one abdominal exercise.

The fat can not just come off on its own by just using a gadget. Genetics is a part of it it. Diet is a part of it. Lifestyle is a part of it.

The truth is, even if you have six-pack abs, you will have to take away the overlying fat first or you won't be able to see them!

Doing 500 crunches a day will exhaust you - but it will not get rid of the fat. Your body will not burn the fats stored in that spot you are targeting. However, there are comprehensive workouts that can actually address this. You have to have an overall workout with the ultimate goal of burning fat throughout the entire body.

In most cases you will also want to gain some muscle mass, as this will help raise your metabolism and burn calories even when you are at rest. A healthy diet and a varied workout including interval cardio, weight-bearing exercise or resistance training, and stretching exercises such as yoga will help you gain overall strength and tone while shedding fat - so that eventually you will be able to see those six-pack abs! And then if you want to throw some ab-targeted exercises in there along with your regular routine, that's great.

Fresh vegetables are important components of a healthy diet. (Photo credit: Wikipedia)

3. There Are No Shortcuts

Miracle diets, pills and potions will only lead you to a dead end. If a healthy body is what you're after, you have to work for it. You have to earn it, and learn to work with your body and recognize what it needs.

We truly are living in a fast-paced world with the advancement of technology, but your body is still more or less the same as our bodies have been for thousands of years - with the same needs and requirements for health. Thus, for true health, you still need to be grounded in what is naturally required by the body - meaning a healthy diet and proper nutrition, regular exercise, and adequate rest. There's no pill or potion that can give you that.

4. True Health and Fitness Require Commitment

Your dedication to the health of your body is a lifelong commitment. Even if you achieve a good-looking body now, it will not remain so forever if you abuse it via diet and lifestyle. Your body needs to be loved and taken care of, regularly and on an ongoing basis.

That is why if you rely on all those spot reduction claims, it will really get you nowhere. If you really want a fit and healthy body, you'll need to find an exercise program that works for you, and probably make some changes to your diet. And doing these things well and consistently can have many positive results in your life. Approaching your physical needs in a holistic manner will improve not only the body, but your outlook in life as well.

Do It the Proper Way

The bottom line is that nothing comes for free. And anything worth doing in life is going to take some time and effort. This doesn't mean you can't enjoy the journey, but it does mean that no gadget or cream or pill is going to give you the body you desire. Love the body you have, and take care of it in ways that improve and maintain its overall health, and you'll reap the benefits of a healthy body, and a long and healthy life. And that, as they say, is priceless.

Check out our website for some fun and effective ways of incorporating exercise into your lifestyle, as well as finding and cooking healthy and tasty foods! http://www.newholisticliving.com/holisticwellness.html

Video - 4 Minute Fat-Burning Cardio Workout with Exercise Bike

Not only does this workout kick your butt, but it is super-easy, and only takes 4 minutes! (Be sure to warm up and cool down first - when you add these on, the entire workout should take about 10 minutes total - not bad for a workout that makes you sweat, increases your heart rate, raises your metabolism, and strengthens and tones both upper and lower body!) 20-second "sprints" are interspersed with 10-second "cool down" segments. This intense interval method is what boosts your metabolism, so you are getting additional fat burning for more than 24 hours after your workout is done. If you've got an exercise bike, or just have a few minutes to use one at the gym, this short workout done at least every other day may be all you need to  achieve your fitness and weight loss goals this year!

Check out the 2-minute demo, and then try this on your own - it's so simple it's easy to remember!

4 min Fat Burning Cardio Workout w/ Exercise Bike
Try this Quick Fat Burning Cardio Workout using an Exercise Bike with Tabata Intervals.

Video - Setting Effective Fitness Goals

This video gives you some excellent pointers for setting fitness goals and sticking with them throughout the year. He mentions the 5 areas where you need to set goals in order to see best results, and also warns you about some areas where people often slip up and lose motivation (for example, trying to measure weight loss instead of fat loss - bad idea).

He also discusses the importance of setting specific goals, with a time deadline to meet, and most of all creating the "why" for pursuing the goals you set, which gives you a positive mindset towards achieving them.

Check this out, and follow these tips to achieving your exercise and fitness goals for 2013!

Fitness Goal Setting
fitness.mercola.com Mercola.com personal trainer and healthy lifestyle coach, Darin Steen, discusses the important things to consider in a fitness goal setting.

Video - What is PACE Express? How & Why It Works for Fat Loss

This video gives an in-depth look at the PACE workout system and the philosophy behind it, with creator Dr. Al Sears. Dr. Sears explains why PACE works so well for health, fitness, and fat loss, and how it is different from other workout programs. He also explains the importance of distinguishing between weight loss and FAT loss, which is a very important difference to understand for the sake of your health.

Personally, I love PACE for two main reasons: 1. It only takes 15 minutes a day, and 2. It's FUN!  I've been doing the PACE Express workout for a couple of weeks now, and am very happy with it so far - I'll post a detailed review of my own soon. In the meantime, learn more about this fun new way to exercise in the video below.

What is PACE?
Dr. Al Sears, founder of PACE Express, explains PACE and how it is a completely new way to exercise and get fit.


Try PACE Express For Yourself:

Video - Overcome the Weight Loss Plateau with Interval Sequencing

This short video gives you a quick overview of how to use interval sequences in your workouts to avoid (or break through) the weight loss plateau. Remember, we're focused on health here, so the point isn't weight loss - it's FAT loss. When you build muscle, you may feel you are staying the same weight, but in actuality you are just replacing fat with muscle, which is a good thing!  The typical type of cardio exercise doesn't raise your metabolism - if you're only doing endurance exercise it really won't bring you the results you're looking for.  Find out why by watching this video:

Bust Just About Any Weight Loss Plateau with Interval Sequencing
Watch and discover how you can use Advanced Interval Sequencing to overcome just about any fat loss plateau.

Click Here for More Info On Losing Fat With Advanced Interval Sequencing....