DIETS

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2. The time you eat. The best time to eat the largest portion of
the foods you eat for the day is before two o'clock. Make sure
you never skip a meal, especially breakfast. The process of
eating actually starts your burner blasting. Do not skip
breakfast, and wait until mid-day to eat because if you do your
metabolism will run slower all day. That means you are burning
less fat, which is not what you are aiming for. You want to burn
fat faster, not slower.

3. The amount of food. If you deprive yourself of food, your body
goes into a survival mode and slows itself down to prepare for a
possible famine. That means that fad diets are definitely out if
you want to burn fat faster. But on the other hand, if you eat
more calories than your body uses throughout the day, these
additional calories will be stored as fat. Therefore, the secret
is moderation. Try eating three small meals and two small snacks
daily. It's like throwing another log on the fire whenever you
eat, but remember- small amounts of food at a time. If you have
too much food in the stomach at any one time, it will slow the
fat burn down, totally defeating the purpose.

4. To prevent build up of fat you need to increase your daily
activities. The muscles are where all the calories are burned
during exercise, and the more efficient the muscles are at
burning fat - the quicker weight loss can be achieved. To be an
efficient fat burner you need to increase your muscle mass. The
timing and various types of exercise also contribute to a turbo
metabolism. When you perform any kind of activity your body burns
fat and glucose. The good thing is that you do not need to
exercise hard to burn fat. It's a good habit to begin exercising
every morning. Do as much as you can until you reach an entire
hour each day, five or six days a week.

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7 Easy Ways to Turbo-Charge Fat Burning
Nicky Pilkington

Whether you are trying to lose a few extra pounds, or building a
sculpted body; you will need every available technique in your
arsenal when you begin to fight f-a-t. If you are only using one
or two tactics you may get there eventually, but you will have a
long uphill battle.

Are you ready to fire up your fat burning capabilities? The
basics of metabolism has everything to do with fat burning. It is
the biochemical processes that take place in the body; the
breakdown of nutrients in the blood after digestion, resulting in
growth of new tissue, more energy, and the release of wastes.

You have billions of cells- nerve cells, muscle cells, fat cells,
blood cells, and all kinds of cells. These cells burn up a lot of
energy as they get their job done in a well metabolized body, but
a person whose metabolism runs slow, a lot of excess fat will be
stored because not enough energy is burned up. The good news is
that the metabolism furnace can be turned up substantially. There
are several things which affect the metabolism such as exercise,
the digestion of foods, body temperature, and hormone activity.
Here are seven of the easiest ways to burn fat faster.

1. The food you eat. There are several foods that actually burn
fat faster than others. Spices is one food that can help you burn
more calories by triggering a thermodynamic burn that can last
several hours after eating.

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5. Do your strength training before doing any cardiovascularwork. It takes the body about 15 minutes to warm up and startburning fat. For example, if you are jogging for 45 minutes, youwill only be burning fat for the last 30 minutes of your workout.Instead, try lifting weights for the first 15 minutes, whichgives your body the time it needs to warm up. By the time you hitthe road, you will be burning fat during the entire joggingsession. PLUS - you will have built muscle too!

6. Do not do the exact same workout every day. Your body willstart to get used to that exercise, and eventually it will stopburning fat calories. So if you jog one day, try a differentactivity the next day. Keep rotating the exercises, that way yourbody will stay at an optimal fat burning state. The best way toburn fat is to work out as hard as you can for as long as youcan. But if you are just beginning a program, try varying theintensity from fast, to normal, to fast, to normal. This willhelp to build endurance, and eventually, you will be able toextend the high intensity periods until your entire workout isdone at an ultimate fat burning speed. The fat burning equationis simple. The more muscle tone you have, the more calories youwill burn even when you are not active.

7. Inhaling and exhaling through your nose, rather than yourmouth also helps to stabilize your heart rate, and increase yourendurance. Of course you know this means turbo charged fatburning.With these seven tips, you should be well on your way to burningfat at an optimal level. If you stick with these techniques, andmake them a part of your day - your body will amaze you in a fewweeks.Find out more about Fitness at healthandfinesse.com

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Be A Meal Freak = Flat Abs & Sexy Muscles!
Copyright © 2005 Catherine “Cat” ZidellNShape
Onlinehttp://www.nshapeonline.com/

Psst . . . listen up! Want flat abs and some sexy muscles?Then you have to consider becoming a Meal Freak.Meal Freaks obtain leanness and tone from muscle, they’re fairlyconscious of how often they ingest nutrients to build muscleand burn fat. Fasting, or going too long without food,forces the body to store fat. Your body thinks it isstarving and hangs on to body fat for survival inpreparation of the fast. This is our built in computer thatallowed us to survive the elements as cavemen.Meal Freaks know that it is important to consume a smallbalanced meal every two to three hours. Digesting foodrequires energy which generates internal heat andtherefore stimulates your bodies’ metabolism. The nutrientsare constantly supplying your muscles with amino acidsfrom protein for building, and glycogen from carbohydratesfor energy. The added benefit is a steady blood sugar levelthat burns fat.Overeating produces high insulin levels which create lowblood sugar that in turn forces the body to store fat. Thismakes you weak, irritable, sleepy and overweight. Ever noticehow you just want to snooze after your plate of pasta for lunchor that enormous holiday dinner? Overeating stretches thestomach, which means that your tummy is not going to beflat, not to mention that you’ll want to eat more food.The most important meal of the day? B-R-E-A-K-F-A-S-T!With 7-8 hours of sleep behind you, you then break a “fast”when you eat breakfast. Remember, fasting slows themetabolism. Instead of taking some fat burner magic pill,eat breakfast as the better alternative. Try a small bowl ofoatmeal and some egg whites, protein shake or low fat/sugarsmoothie.With breakfast out of the way, you can concentrate on theother 5-6 meals for the day, of which 2-3 of these need tobe consumed with solid food that consist of a proteinsource, a vegetable and a carbohydrate in small portions.You can insert a mid day and bedtime snack of easilydigested foods like cottage cheese, fruit or vegetables. Usemeal replacement shakes occasionally yet remember this: thebody leans itself better when a whole food protein is usedversus a manufactured protein that is found in your proteinshakes. Just make sure the shakes have a good qualityprotein source, like whey or egg protein and somecarbohydrates for steady blood sugar and energy. Watch yourlabels for excessive fat and sugar content.Some of you are saying, “I can’t possibly eat all of that inone day!” Most of you are getting more calories and foodfrom your lunch and dinner alone. Once you have startedstoking the fat burning machine, you’ll start to feel hungryevery two to three hours. It takes being a clock watcherand a little planning at first but soon your body will start totake on a leaner appearance and you’ll be looking forwardto your next meal or snack.Eating more meals allows you to ingest a greater variety offoods, which will lead to better health and longetivity.When we eat the same foods over and over we can developallergies or sensitivities to these foods. When this happensthe immune system is compromised and the body doesn’t fightoff infections. It also makes fat burning difficult.Know your downfalls and plan your meals so that you don’t fallvictim to hunger. This is the biggest advantage of to eatingmore often. Let yourself get hungry and all your efforts goright out the window. Plan your mini meals and snacks thenight before or the next morning. Be prepared and once thisis done often enough it will become a healthy habit.Catherine “Cat” Zidell is a 50 year old, nationally recognizedpersonal fitness trainer, health & nutrition coach and figurecompetitor. Her company, NSHAPE, is based in Dallas Texas,yet Cat touches many people coast to coast through her virtualfitness and coaching classes and live seminars. For moreinformation on Cat & NSHAPE, contact her at:nshapeonline.com