Want to Burn More Body Fat?

Hi,

Would you like to burn more body fat without adding any time to your exercise sessions?

Here is a simple way to do that.  It is so simple that even though everyone does it, no one does it. 

Hey, I just made a Zen riddle:-).

Okay, that simple thing is breathing.  Yes, everyone breathes.  But, very few people breathe properly and even fewer breathe properly while exercising.

It is estimated that the average person only uses about 1/5 to 1/4 of their lung’s capacity. 

After all just sitting at a desk all day doesn’t require vast amounts of oxygen – or so most people think.

However, the more oxygen you take in the more efficient your whole body works. 

This is especially true with exercise.  If you are used to taking tiny puffs of air then when you really need a lot of oxygen, you won’t know how to get it in your body properly.

Most people breathe through their chest.  They never use their breathing muscle or diaphragm. 

If you watch a child breathe, you will notice that their abdomen expands and contracts naturally.  Their chest doesn’t expand and contract.

With adults it is just the opposite.  They just let the air come in and leave without thinking about breathing.   Neither their chest, nor their abdomen expands or contracts.

If adults do exercise then you will see their chests expanding.  After all the chest is worshipped by many.

Okay, so how do you burn more body fat with proper breathing?

First you learn how to breathe correctly.  You do that by letting your abdomen expand as you inhale.  Then you contract your abdomen as you exhale. 

As you practice this try to take longer inhales and exhales.  You can also add in holds.  Inhale, hold, exhale and hold. 

Start at a couple of seconds for each and work up to several seconds each.

When you are pretty comfortable with this then you can incorporate this in with your exercise sessions. 

On the positive part or concentric part of the exercise you want to exhale.  Forcibly contract your abdomen to force the diaphragm up and expel the air. 

As you do the negative part or eccentric part of the exercise, let the air come in and fill up your lungs.  This will cause the diaphragm to be drawn into the abdomen and expand it. 

This causes a much more powerful breath and will actually help with your strength.

Now, the real key to burning more body fat is to do your breathing exercises inbetween your sets. 

So you do one set, with proper breathing.  Immediately stand up and control your breathing with deep breathes. 

Inhale, hold, exhale and hold.  Do this until you feel in control of your breathing.  Then do your next set.  If you feel more comfortable, do this while walking around. 

Don’t just sit there at the exercise station and do this.  You won’t get the full benefits. 

How long will it take you to get your breathe under control? 

That will vary depending upon the type of exercise, what kind of shape you are in and how intense the session was.

If you find that you aren’t even breathing more than normal then that exercise set was not intense enough for you.  (Not talking about warmup sets here.)

Go ahead and try these breathing patterns whenever you exercise and your body will feel better and you will feel stronger and more powerful.

And you will burn more body fat.

Thanks

woman training

I just saw an article – on another blog – that indicated you could burn fat with 1 exercise. That exercise was the deadlift.

You can see the full article here:
Getting Rid of Fat Through Dead Lift

Before I give my opinion of this article, I want to let you know where I am coming from.

I believe you are smart, that you are interested in the absolute truth and the best nutrition, fitness and health advice you can get.

Your desire to have a great body demands that. So if it seems I am a little harsh on some of the other so called fitness gurus out there, you are right.

Most of them don’t have a clue as to what they are talking about. This article illustrates the exact point.

In fact the whole article is hard to read and doesn’t even use proper grammer. This is typical of article farms. They put out one article and hundreds of gurus spin the article and hope somebody clicks on their links.

The spinning of the article is done automatically so that they don’t even have to touch it.

You will not find that here. I write all the articles, or will let you know if I use a guest article.

All grammer errors are mine, all statements are mine. If you like these posts, just keep reading. If not, then you don’t have to come back.

Okay, with that little rant done, let’s get to the other blog post.

The deadlift is a great exercise. It is right next to squats as far as being one of the best metabolic exercises around.

But, will it – by itself – help you get rid of body fat? The answer is no. There is no one exercise that will help you burn body fat forever.

In order to burn body fat you need to do enough exercise to stress your body. This will affect your hormones and cause a metabolic effect over your whole body.

But, that is only if you stress your body enough to cause the hormonal response.

While deadlifts are tough, they are not enough. And even though the exercise is tough, that becomes the problem.

Almost everyone will do the deadlift, rest, do the next set, rest and so on. This continual resting is the problem. It lowers the stress levels so that you never reach the metabolic threshold that will burn body fat.

Remember you are not trying to burn fat while you are exercising. You are trying to raise the stress levels high enough to get into the after burn effect (EPOC) so that you can burn body fat for up to 48 hours after the exercise session stops.

You won’t do that with just deadlifts. Now if you wanted to do deadlifts, that is great, but you have to do some active rest in between deadlift sets.

This active rest should actually be pretty tough. One thing that has shown to increase fat burning by up to 962% is getting on an exercise bike and pedaling as fast as you can for 30-60 seconds in between sets.

So do one set of deadlifts, pedal on the bike, do the next set of deadlifts, pedal, and so on for however many sets you are going to do. Do not rest between the deadlifts and the pedaling or between the pedaling and the deadlifts.

In this way you can burn fat with 2 exercises. You will just be burning it after the exercise is done.

couple lost weight

Finally, we get to the exercise aspects of the lose body fat or lose weight series. It has been a long time in coming.

Okay so let’s look at how exercise works. This will be somewhat simplistic so that even I can understand it:-).

When you start exercising you first burn ATP (adenosine-5-triphosphate).

ATP transports chemical energy within cells for metabolism. This immediate source of energy gets used up within the first few minutes of exercise.

Then the body look for more energy. It gets it from the carbs stored in your muscles. Once that gets too low then it goes looking for carbs stored in your fat.

This happens after about 20 minutes. Thus the you have to do aerobics for at least 20 minutes before you burn fat.

Problem is you really don’t want to burn fat during exercise.

If you do you are signaling the body to store more fat, so that it will be on hand when you exercise the next time.

What we are saying here is that long term, low endurance exercise will actually help your body store more body fat. Not exactly what you are looking for.

The goal then is to do the correct amount and type of exercise.

We touched upon this in other posts before this series.

You want to do high intensity exercise for short periods of time.

For example you would do a sprint, whether running or on a stationary bike, for 10-60 seconds. Then you would walk or pedal slowly for say 30 seconds or until you get your breath back.

Then you do the same thing again. Do that series for 20 minutes. Or at least build up to that.

Remember how you have to introduce diet changes gradually. Well, the same is true of exercise changes.

If you go out and try to sprint and walk for 20 minutes, you probably won’t be able to move for a few days afterwards. That is because your body isn’t used to it.

Maybe you have to start out with a jog and walk. Or a walk and stop and rest. It doesn’t matter. Start somewhere and build up to that level.

Exercising this way will burn way more body fat than long term slow and steady workouts.

The reason this happens is because of the after burn effect, or more scientifically (EPOC – excess postexercise oxygen consumption).

This means that you will burn way more body fat after the exercise stops than you ever could by doing normal exercising.

In effect this high intensity exercise affects your hormones in a positive way. Here is a very -again – simplistic way of following the hormones.

Exercise raises adrenaline and cortisol (remember you do need cortisol in the picture). This builds up lactic acid which in turn triggers the release of testosterone and HGH.

So this hormonal concoction of adrenaline, cortiso, testosterone and HGH puts your body into a fat burning mode – turning on the EPOC effect. This effect can last up to 48 hours after you stop exercising.

Long term medium aerobic exercise does not affect any of these hormones (at least not in the same way), so your fat burning switch does not get turned on.

Okay, so there you have it. A simple way to lose body fat, along with losing weight.

Now you can use this high intensity stuff with running, biking and weight lifting or just about any activity. Again, just build up to it and once you reach your body fat loss goals then keep on the program exactly as it is for another 36 days.

Then you will have the body of your dreams for your lifetime.

couple lost weight

This is part 8 of the lose body fat or lose weight series. If you missed any of the other posts, just check them out under the archives section.

Last time we talked about diet and how what you ate and how much influenced your hormones.

One thing I forgot to mention was that you can not try and make immediate and drastic changes to your diet.

Even if you are changing from a unhealthy diet to a healthy diet.

If you make drastic changes you are setting yourself up for disaster.

Your body likes to maintain homeostasis, which means “the same old, same old”.

It likes the same old way of doing things. Anytime you try and upset the apple cart it will resist.

Remember the checks and balances system that your homonal system has. Well, this checks and balances affects everything you do to your body.

So making a drastic change means the body will counter those changes. This plays havoc with your system and your life.

So, instead of trying to drop 1000 calories and day and eat only steak instead of pizza every day, you need to make slower changes.

Drop your calories a few hundred a day. Eat a little more protein and a little less carbs.

Instead of chips for a snack have an apple or a pear, or some mixed nuts.

Keep doing this over a period of time – like a few months – and within that time your will have changed from an unhealthy diet to a healthy diet.

And it will have been so gradual you almost don’t even know it. Then when you do reach your fat loss goals don’t stop.

This is one thing that screws up people’s permanent weight and fat loss goals.

You need time to adjust to your new levels. Most people once they reach their goals stop trying and guess what happens. Their weight shoots right back up.

The reason for this is that your body and mind have not adjusted to the new you.

You have to make the new you a habit.

Now most people think a new habit takes 21 days to form. I don’t think that is accurate. I even did a lot of research to see what that was based upon. Couldn’t find any.

But, I did find something interesting. This came from a study on astronauts. Since astronauts spend a lot of time in a non gravity environment which includes being upside down, sometimes they get disorientated.

So the study made these astronauts wear glasses that inverted images. Even though the study was conducted in a gravity situation the glasses made everything seem upside down.

They kept these glasses on 24-7. A funny and totally unexpected thing happened to every single astronaut in the study.

After the 34-36th day everyone -with the glasses still on – reinverted the images so that now the images were right side up.

In other words it took the body and mind that long to make the abnormal appear normal again.

So, it seems to me, that it will take you 34-36 days for your body to accept the new normal you. To date there is no “proof” of this, but it just makes sense to me.

That means that once you reach your ideal fat loss goals, you need to continue doing whatever you were doing to maintain that for let’s just say another 36 days.

After that your routine will be a normal habit. Your eating habits and exercise habits will be part of your new lifestyle.

It will actually be hard for you to gain the weight and fat back that you lost.

If you have lost body fat of lost weight, you want to make sure you keep it off. So don’t congratulate yourself when you reach your goal.

Make sure you continue what you were doing to maintain it for another 36 days. Then you will make sure that your attempts to lose body fat or lose weight will be permanent.

Okay, I promise I will get to the exercise system in the next post.

couple lost weight

Here is where we start to finally answer the question, lose body fat or lose weight? If you missed any of the previous posts, just check the archives at: http://www.femfigueres.com

Losing weight is pretty simple – at first. You reduce your calories and you will lose weight. You increase your calorie burning activities and you will lose weight.

Problem is most of that – at least at first – is water weight. After that is gone then you start losing fat and muscle with your weight loss.

And as you know eventually the diet you are on stops working. They are supposed to, they are designed that way.

You stop losing weight and if you are like millions of others, you start gaining that weight back, only this time it isn’t muscle. It is all fat.

So you end up in much worse shape then before.

So how do you counter this? First you concentrate on losing body fat and don’t worry about the weight so much.

The first step is to get your hormones primed for fat loss. There are two steps to this. One is your diet and one is your exercise program.

As you have seen in this series, your hormones are in a constant state of checks and balances. When your diet or exercise program throws these checks and balances off, that is when you prime yourself for either fat gain or fat loss.

Let’s see how this works. Ideally you want to have high levels of glucagon, low levels of cortisol, high levels of human growth hormone, low levels of insulin and low levels of leptin.

With this combination your body becomes a fat burner.

If, on the other hand you have high levels of insulin, high levels of cortisol, high levels of leptin and low levels of HGH and glucagon, then your body is primed for storing fat.

Let’s look at an example. You are under a lot of stress at work and like most people you relieve some of that stress with a high carb diet, followed by a nice chocolate desert.

This will increase the insulin surge to take care of that blood sugar and push it into the cells for storage. So your blood sugar drops and coritsol comes to the rescue.

Cortisol gets released and helps raise your blood sugar levels back to normal. This is a back and forth game and if continued for any length of time will lead to metabolic resistance.

The ultimate end game is fat storage. As adrenaline is released the body stays in a sugar burning stage and never taps into the fat storage.

If you could cut way back on the carbs and deserts and eat more healthy protein this will change the way your hormones react.

More protein and less carbs equals more glucagon. This means your body is primed to burn fat. Adrenaline is now signaled to start burning fuel, but with the lower cortisol, and lower insulin levels you will now start burning fat instead of sugar.

Testosterone and HGH also come into play now and signal the body to go into a fat burning mode. Cortisol switches to a fat burning mode when the levels of insulin are down.

Ghrelin, our hunger hormone, is affected by eating more protein, more fiber and exercizing properly.

A high carb diet helps your fat storing hormones. So does a high calorie meal even if a lot of it is protein. That is why I recommend 2 mini cheat meals a week instead of one huge one.

Why attempt to undo a weeks work of eating right by gorging yourself for a few minutes of supposed pleasure?

Increase your protein and eat smaller meals. Try for your 2-3 normal meals a day and add a couple of snacks. Try to eat protein at each of your meals and snacks.

Vegetables and fruits have lots of fiber in them and you will need that if you are going to increase your protein levels. Go heavier on the vegetables.

I know if I eat too many fruits I start to smooth out. So watch out for that.

Okay, this article is getting very long. We’ll get to your exercise program next post.

couple lost weight

This is part 6 of the lose body fat or lose weight series. We have looked at several hormones over this series.

As you have seen the most important role hormones play is keeping your body in balance to help maintain your health.

Today’s hormones are no different.

You have probably heard of these two; estrogen and testosterone, or the female and male hormones.

Everyone has some of each. The most masculine male in the world has some estrogen and the most feminine woman in the world has some testosterone.

And everyone has HGH or human growth hormone. Really tall people have more than really short people.

I point out that obvious fact, because it is one of the few times you can actually see what happens when a hormone gets out of balance.

With the right amount of HGH people fall into an average height for their culture. Too much and that person’s height goes overboard.

People over 7′ tall definitely have too much HGH. Now HGH doesn’t just affect height, but it is an easy one to see.

Testosterone is known as the muscle building hormone and fat burning hormone. More testosterone and the more muscular you are.

As men age their testosterone levels drop, especially if they don’t do any thing to counter this drop.

Their estrogen levels also rise. This has more to do with the food we eat. Eating non grass fed (natural) beef and chicken means you are eating lots and lots of hormones (mostly estrogen).

Do this over a life time and that is why you are seeing pretty big breasts on men (even younger ones) and soft muscles.

Estrogen or the female hormone also plays many roles. But, for our purposes, it helps more with fat storage.

Now, this is more important for women, because of their ability to give birth.

Women on average will burn 6-8% less calories after a meal then men will. This is because of the fat storing effects of estrogen.

This gets especially bad -for women- around premenopause and menopause time. During these times estrogen goes and little wacky and doesn’t want to burn any fat at all.

But, fear not, this only lasts for awhile. As the menopausal symptoms reside so does the wackiness of estrogen and you will find that weight/fat gain will drop off fairly quickly.

Okay, so far we have hit most of the hormones engaged in helping you lose body fat or lose weight.

The next post will will look at how to bring this all together to help you lose as much body fat as you want.

couple lost weight

Today we are looking at a couple of more hormones that affect whether you will lose body fat or lose weight.

The first is adrenaline, also known as epinephrine. It is both a hormone and neurotransmitter. You might know it as the fight-or flight hormone.

It increases heart rate, contracts blood vessels and dilates air passages in order to get you ready for action.

It also signals the body to begin burning fuel and it starts a chain reaction with other hormones to do this.

Now here is where it gets interesting. If your body is primed to burn fat then it will. If it is not primed to burn fat then it will burn sugars in the body.

So how do you prime your body to burn body fat instead of sugar for energy? That is what this whole series is about, so just be a little more patient as we bring this all together.

But, first let’s talk about the muscle destroyer hormone as some people call it. Cortisol is this “bad” hormone, but as with most things in life, it is not all bad.

In fact without cortisol you would die pretty quickly.

However, again, when your body is not primed correctly, then cortisol can indeed help store fat and destroy muscle.

Problem is that most people are not primed correctly, so most people only know these bad effects of cortisol.

If your body is primed correctly then cortisol does exactly the opposite. It helps block muscle burning and helps with fat burning.

Again you have seen how the body has the checks and balances to help you live a healthy life. It is only when you go out of your way to destroy these healthy checks and balances that your health goes out the window.

And it makes it almost impossible to lose body fat or lose weight.

Just a couple of more hormones to discuss in the next post, then we start putting this all together to see just how easy it is to burn body fat permanently.

I couldn’t believe it when I read this statistic buried deep in the study. This routine of exercise burned up to 991% more body fat.

My first reaction was WOW! Then I read the whole study again. It seemed legitimate.

So I figured I would try it. Now I did with some of my own techniques, so my results might not compare with yours, but still they were pretty good.

First I measured my waist. Two measurements. One in a relaxed state and one with my waist pulled in as much as possible.

I did my exercise session four times and added one 30 minute cardio session in 7 days.

My relaxed waist measurement dropped 1 full inch and my pulled in measurement dropped 1/2 inch. And I did not lose any weight at all.

Now those are great results. More importantly, the results indicate that it was fat loss. Since my weight stayed the same it means I actually gained a bit of muscle also.

I will be talking more about this exercise protocol that can burn up to 991% more body fat in future posts.

Stay tuned.

Hi,

Okay the last couple of posts about cardio for fitness showed you how long drawn out sessions of cardio are not the most effective way to lose body fat. 

Using an interval approach by increasing the intensity and then decreasing the intensity was much better. 

You can do that kind of training anywhere.  You can use a bike, an elipitcal machine, a rowing machine, a treadmill or even go outdoors.

If you have the ability you will find that exercising outdoors is much more satisfying than indoors. 

Anyhow, here is something else that will jack up your results. 

That is sprinting. 

Now before we go there I have to throw in a warning.

Sprinting is not easy.  You will be using muscles you never knew you had. 

So my suggestion is to take it easy and build up to full out sprints. 

After all you wouldn’t go into the gym and throw as much weight as you could on the squat bar to warm up with.  No, you take the bar and start with that.  As you warm up then you start adding weight.

Same with sprints.  Especially if you have never done them before.

I remember going to my chiropractor one time and he told me that a lot of people were coming in for strained hips, achilles tendons and sore knees. 

I told him that a lot of the fitness gurus were recommending sprints to burn fat. 

What they weren’t doing was telling them to start slow. 

That is why the last couple of posts went from slow cardio to a fast/slow intensity cardio session.

And – I have used this with my students – you can use the two together as a warmup for the sprinting.

Start out with a slow jog for 2-3 minutes.  Then do your slow-fast routine for 2-3 times only. 

Now you are ready for full out sprints. 

Make sure you have a space where you can run straight for at least 30 seconds. 

Pretend you are in a race – get in the ready position and go.  Start out by sprinting for 15 seconds.   Then completely rest for 60 seconds. 

Do this 5 more times.  Then do another 2-3 minutes at a slow pace. 

As you get better, increase the sprint time to 30-60 seconds.  This is much harder than you might think. 

And this will burn the fat and help you keep your muscle size much better than your 2 hour cardio sessions. 

After all, check out the bodies on sprinters.  They are muscular and have very little body fat. 

So fat we have only talked about cardio for fitness, but we are just getting warmed up.  Stay tuned….

Woman Training

Hi,

Last post we talked about exercise protocols.  Now the best way to use these are to relate them to your fitness goals. 

If you really need to build some muscle then you should know by now that long term low to moderate intensity aerobics aren’t going to help you. 

And as you found out the aerobics aren’t really going to help you much with fat loss either.

What if you do need to lose some body fat, but you don’t want to lose any muscle either?

Then you might try some sprints.  Remember though you have to build up to sprinting. 

People that just go out and start sprinting keep the chiropractors busy. 

So build up to it and as you get better you will find that you burn fat very easily and efficiently.  Only a few sprints will keep your metabolism burning like crazy for hours afterwards. 

Maybe you need to work on specific areas of the body.  If your arms are lagging you don’t want to just do arm exercises. 

The way to build up is to lift heavier on your back and chest exercises. 

For example, by doing heavier cable rows, you will also be working your biceps heavier.  This means your biceps will be getting stronger also.

By going a little heavier on chest presses your triceps will be getting stronger also.

Stronger will lead to a more defined and in most cases a little bigger muscle. 

So don’t be afraid to lift heavier.  Your arms are not going to balloon up to 22 inches in 3 days. 

They will get stronger and more defined.  And “a little” bit bigger.  Which is probably all you need.

Try lifting a little heavier for a cycle and see what happens.

Make your fitness goals a part of your routine and you will start to see amazing progress.