22 Weight Loss Tips And Secrets

This article came into existence because everyone likes to know a secret. In the health, fitness and weight loss industry, everyone says they have super secrets to your success. Well, I have some secrets too that I want to share with you. BUT… The thing about secrets is of course, that once lots of people know about them, they are no longer secrets. Let’s Go!

I hope you learn something from the list below and that in there somewhere, you will find some “secrets” of your own.

CARDIO TRAINING

1. Do cardio for 30-60 minutes 4-5 times per week in order to quickly burn off excess weight.

2. Make sure you are not eating excess calories over your daily maintenance levels.

3. Always make sure you are hydrated because fat can only be maximally metabolized if there is enough water in your system to excrete the byproducts of that process in your body.

4.Do the above three fat burning tips in combination for an exponential effect.

5. Try to maintain a positive attitude. Negative emotions release chemicals that encourage the storage of fat.

6. Vary your cardio. Try interval training as well as steady state cardio like long distance walking. The more your body is asked to adapt to new tasks the more weight loss you will experience.

7. For steady state cardio with the goal of burning fat, keep your heart rate at 65-75% of your max heart rate for 30-45 minutes.

8. For interval cardio training, try doing 1 minute at 85-90% of your max heart rate followed by 1-2 minutes of lower intensity. Your ability to do cardio will increase over time. As you lose weight, the intervals will become easier as you carry less weight overall.

9. Burning off extra weight can be done on any machine or by any method. Do not limit yourself to just the treadmill. You can bike, swim, jog outside or whatever will elevate your heart rate for the given period of time you need to reach your goals.

10. There is no perfect weight loss program or muscle building routine. By stimulating your muscles and burning calories through activity, you are working towards your goal. There are many paths to the same destination. The Fat To Fit Program is an excellent one.

Cardio alone is not the answer to weight loss for long term, you must also include the next big player.

WEIGHT TRAINING

11. Resistance training programs can be split up in a number of ways. The three days a week full body routine and multiple body part splits and the list goes on and on. The best way for you to split up your routine depends on your lifestyle. The real secret to achieving results from your exercise program is actually doing the work. Show up consistently and know why a routine works certain things and has certain effects. That way you are smart enough to make adjustments on your own instead of paying an expensive trainer like me. If you don’t want to spend the time learning and want to have it all laid out for you, then take a look into my program.

12. There are several methods of making sure that your weight-training program continues to stimulate your body to greater results. These include changing rest periods, rep ranges, grip, rep tempo changes, weight increases and volume increases.

13. Train with weights to increase your resting metabolism in order to support weight loss all day long. Even when you are watching TV. I LOVE THAT!

14. Weight training never needs to be boring. Any movement regardless of if you are using iron weights or simply your body weight, will work for you if you are challenged by it physically in fewer than 20 repetitions.

NUTRITION

15. There is no perfect weight loss diet or nutrition program. Every plan works on the basis of creating a caloric deficit either through exercise or eating. This deficit can be caused by low carb, high protein, overall reduction, or eating like another country or region. Again, every method is just another finger on the same hand.

16. There are three secret tools of a proper body changing nutrition program and they are; protein, carbohydrates and fat.

17. The next secret is to balance your body’s calorie bank account. How many calories does your body require, how much is too much and how many am I getting now?

18. Once you know what you should be getting and what you are getting now, you can start to worry about the quality and proportions of the fat, protein and carbohydrates you ingest.

19. Learning what foods give you these above three ingredients in their best forms for your diet is very important and should form the basis of your shopping list. Extra non-list items are the waistline killers. If in doubt, chuck it out.

20. There are 3500 calories in a pound of fat. How many calories do you burn in a week? Do you know? If not, watch your cardio numbers on the machine. How many weeks will it take you to reach your goal? This simple math shows you the light and exposes those quick fix scams you see on TV. The numbers don’t lie. If you burn 7000 calories a week through, diet, weight training and cardio, then it will take you one month to lose 8 pounds of fat.

21. How do they lose 12 pounds a week on the TV shows? First, most are over 300lbs to start so the weight loss is higher in proportion to their overall size. It also takes more calories to move a 300lb body around the house than it does a 140lb body. Second, they are losing bodyweight NOT just body fat. There is muscle lost in there and skin folds left to show for it. Third, they work out 6 hours a day. Creating a deficit of 1000 calories an hour (which is huge and scary without doctor supervision) resulting in the figures working out.

22. Never starve yourself or you will encourage fat retention on your body because it thinks it is in a survival situation. Fat is more necessary for survival than muscle is. Not eating makes you burn off muscle and store fat.

So what is the biggest secret? Lifestyle . Eat right, train right, do your cardio and live an active lifestyle. Do this and any goal is possible. Training to get big muscles? Eat right, train right, do your cardio and live an active lifestyle. Training for fat loss? Eat right, train right, do your cardio and live an active lifestyle.

You see, a healthy exercise program regardless of the end goal is about stimulating muscle and losing excess fat. THAT IS ALL THERE IS TOO IT! Spend more time lifting to gain muscle and less time on cardio. Spend more of your time on cardio and less on the weight training to maximize fat loss (to a point). For both goals however, all sides of the eating, lifting and cardio triangle have to be there!

Can you get 5-minute abs and can you “Get fit in 15 minutes a day”? With crazy intensity and a tight diet,yes. Can you lose 30 pounds in 30 days? Yes, if your a maniac and train 6 hours a day! But that’s a really tough schedule to keep up for the long haul! Here are some more weight loss tips if your not pumped enough already.

Slow and steady, make it a lifestyle, crunch the numbers and you will see that there are a lot of scams out there and that the best way is just some hard work and a couple months to let the results show on the scale and tape.

If you want to see something dramatically different in the mirror, give me 3 months on my program. That’s how long I need with you. Anything less is not committed enough. What you see will shock you and I can guarantee that the day you decided to take the plunge and turn things around will be one of the best days of your life.

To Your Success,
Ray Burton
ISSA CPT
Calgary Personal Trainer
Author of Fat To Fit – How To Work Out To Lose Weight