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Here are 100 fat loss tips covering all the bases including protein intake, nutrition, fitness training, fat burning supplements and everything in between you could imagine.   All in the quest for you to gain six pack abs and toned bodies! .

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Protein .fat loss tips

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1. Get LEAN protein like chicken, turkey, pork, quoina, eggs, beef, most poultry and fish, low fat cottage cheeze, tuna, steak, lean ham.

 

2.  Eat ample amounts of protein, should be at least 1.5 grams per pound of muscle or lean bodyweight. (need to know your bodyfat).

 

3. Get more protein on days you are working out to better repair your muscles..

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4. Don’t skip breakfast and get some protein.  Even if you are going to a gym in Alameda. When you skip it, your body thinks its gonna starve so it hangs on to fat and burns muscle for energy. Remember, the last time you ate was about 10 hours ago. If you skip breakfast, you are going 18 hours without eating!

 

5. Try eating a meal 1-1.5 hours before the workout(example: a protein shake and a light meal). Lots of people do it right after a workout but food takes a while before it makes it to your blood stream. A post workout meal may be utilized best if it is actually taken BEFORE the actual workout..

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6. Take a Whey Isolate Protein shake as a meal replacement.  Isolate has less lactose.  Trust me, there are gonna be many days in your life when you will need a quick meal(fast food) but wont have the time to buy or cook something. Make sure you have a back up plan that contains all the nutrients you need.  Its going to be really useful before you go to an Alameda gym.

 

Some good brands include:

- Muscle Pharm MuscleGel Shot – Met-Rx meal replacement

- Labrada lean body packets – EAS Myoplex original.

 

 

7. Avoid high fat proteins like too much of cheese, hotdogs, hamburgers, bacon, bratwurst. Cut out fat. Carbs and protein contain 4 calories per gram. Fat contains 7 calories per gram.

 

8. John Romano writes for a site called RX muscle. He gets people to atchieve sub 10% bodyfat and to lose those last 5-10 pounds of fat.

Depending on your lean body weight you should get between 4-10 ounces of protein every 3 hours.If you have 100lbs of lean muscle(lean bodyweight not fat) you should get 4 ounces and if you have 220lbs of lean body weight then you should get 10 ounces of  protein.  Your first meal MUST be within an hour of waking.

He takes creativity OUT of the equation for meals and only has 5 options for meals.  You must stick to the details for the result at least 6 days a week and eat nothing else.  But you can enjoy unlimited amounts of Spinach, Asparagus, Brussel sprouts,Kale, Collard greens, Broccoli rabe, Broccoli/cruciferous vegetables.

Option 1:  50 grams of whey protein isolate and half a cup of nuts or two tablespoons of peanut butter.

Option 2:  4-10 ounces of cooked, white, nonfatty fish (no salmon, mackerel, etc.) + half a cup of nuts or two tablespoons of peanut butter.  Acceptable fish include lean tuna, white fish, bass, catfish, pike, whiting, and flounder.

Option 3:  4-10 ounces of cooked turkey or chicken + half a cup of nuts or 2 tablespoons of peanut butter.

Option 4:  4-10 ounces of cooked fattier protein: red meat, ground beef, fatty fish, or dark poultry + one tablespoon of olive oil or macadamia oil.

Option 5:  Five whole eggs.

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9. Healthy fats like should be eaten before all meals in small quantities to help with the glycemic response your body has as well. It will also help you feel full and prevent you from overeating. Examples include Brazil nuts, Almonds, Avocados, Walnuts, olive oil, omega 3, fish oil.  Don’t eat transfats: Onion rings, frozen fish sticks, kfc chicken pot pie, burger king hash browns, fast food crap, microwaved meals, etc.

 

10. Eat almonds to lose weight? Yep! In a study published in 2003, researchers found that subjects lost more weight when consuming almonds compared to complex carbohydrates. Almonds are known to lower the risk of heart disease, maintain healthy blood sugar levels.

 

Almonds contain fiber, protein and fat and are great at satisfying your appetite. A study involved 65 overweight people. The group of dieters who ate 3 ounces of almonds each day dropped 18% of their weight in 24 weeks. The dieters who ate the same menu but without the almonds, averaged a drop of only 11%.

Reference: Wien MA, Sabat JM, Ikl DN, Cole SE, Kandeel FR. Almonds vs complex carbohydrates in a weight reduction program. Int J Obes Relat Metab Disord. 2003 Nov;27(11):1365-72..

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Carbohydrates:  Fat loss tips.

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11. Replace some of your carbs and fats with protein instead. Protein burns twice the calories during digestion then other foods do.

 

12. Don’t eat too much high calories sweet stuff like donuts, candy, cinnamon bread, pastries.. Go to a Alameda gym instead!

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13. Don’t eat white stuff. This includes breads, rice(even too much brown is bad), cereal, potatoes, pasta, tortillas, and fried food with bread. Even 100% whole breads and pastas should be limited in the diet.

 

14. Reduce your carbs but without going into ketosis. Ketosis is carbohydrate deprivation and will make you feel sluggish, dehydrated and will hinder your mental processes. Basically, it will KILL your metabolism and you go backwards in your journey for fat loss..

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15. Eat only natural sugars. Stay away from all others. Examples include beets, honey, fruit, cane, maple syrup, milk or grain. If you have to eat sugar at all, eat the Raw brown sugar.

 

16. Don’t eat much fruit. Its loaded with sugar you don’t need. Limit eating fruit to once a week..

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17. Eat Legumes Best legumes are: Lentils and black beans. With pinto beans, red beans and soybeans coming in second. Its crucial to get legumes because when you cut out carbs you don’t get the calories from veggies and this saps all your energy. Legumes provide the calories you need without the fat storage problems carbs create.

 

18. Always swap rice for vegetables at restaurants even if you have to pay the $1-3 extra..

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19. Dont cut carbs out completely. Complex carbs should make up for 55-60% of your total caloric intake. The key is to get the right kind(discussed in another tip).

 

 

 

 

 

Calories and food amounts:  Fat loss tips.

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20.  Don’t eat XtraLarge meals. You dont have to get 6 meals a day even though many health experts say differently. You just need to eat the right kinds of foods. But in general, eat within an hour of waking and try to eat something every 4 hours.

 

21. Lower your calories till you notice you begin to lose weight. Don’t over do it and don’t starve..

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22. EAT. If your caloric intake is below 1200 then you aren’t getting enough calories. Research with 26 thousand men and women found that its impossible to get the 26 vital nutrients with less then 1200 calories a day. Any less then 1200 calories will not help your long term goals.  Especially if you are exercising at Alameda gyms.

 

23. Learn to count calories somehow. If you don’t keep track somehow on a basic level, you are gonna start binging and lose control at some point..

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24.  Get Fiber from foods such as: Veggies, nuts, and some grains and fruits. Fiber cant be broken down by your intestines and this means you will simply (dump) out many of these undigested calories. Fiber also helps with cholesterol and blood sugar levels.

 

25. Eat fiber before a meal. This will keep you from overeating and cause a sense of fullness..

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26. Stay away from frozen or processed foods loaded with sugar, calories salt, and chemicals.

 

27. Read food labels, menu nutrient facts, etc. Look for calories, fat, carbs, protein, salt, sugar, etc..

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28. Drink more water. Drinking water will make you feel full without eating any calories and the simple digestion of water burns calories. Better yet, water has ZERO calories. 8 glasses a day is an absolute minimum. Drinking water helps the liver and kidneys work so that you can burn fat all day long. Drinking water before a meal will also prevent you from overeating.

 

29. Eat the same meals again and again. Try to create a few templates and include the following foods only.

30. There are over 50,000 products in the average grocery story.  But only a handful of them wont make you fat.  Here are a few that provide the best in lean proteins, the best in carbohydrates and the best veggies.

 

For Maximum Effectiveness, Include the following foods only:

 

Veggies-  Asparagus, peas, broccoli, green beans, spinach, tomato(a fruit), dark green lettuce, green beans, sauerkraut, cucumber.

Lean proteins- Egg whites, chicken breast or thighs, beef, fish.

Legumes- Lentils(dal), black beans, pinto veans, red beans.

 

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31. Best legumes are Lentils and Black beans. But feel free to get red beans as well, or pinto beans in moderation. If you are doing the diet on Veggies, Lean Proteins, and Legumes, you need to eat a good amount of LEGUMES to get your caloric intake to stabilize your basil metabolic rate..

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32. Don’t drink calories. You can drink zero calorie flavored water packets from your local grocery, tea, black coffee, and things like this that have zero to no calories. But don’t drink milk, soy, soft drinks, or fruit juice which are all loaded with sugar.  Not gonna help your gym efforts.

 

 

Eat Naturally tips and tricks: Fat loss tips

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33.  Eat close to nature, or organic(if it doesn’t grow in nature you generally shouldn’t be eating it).

 

34. Eat lots of plants and animals. Cavemen didn’t have muffin tops or beer bellies because they didn’t eat muffins or drink beer.. Alameda gym goers shouldnt either.

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35. Get Antioxidents. As nature intended in the form of berries, legumes, tomatoes, or broccoli. It helps recovery from a workout (lactic acid soreness) by getting oxygen to the working muscles with antioxidents. Remember, muscle burns fat.

 

36. Drink Lemon juice(use half a lemon squeezed) in the morning with warm water and in water before meals. Lemon juice before meals helps with digestion by increasing acidity in the digestive system. This helps absorb calcium, which is stored in fat cells. Research shows that the more calcium there is in a fat cell, the more fat is burned. Research shows that 3 tablespoons of lemon juice helps decrease the glycemic effect of carbohydrates by 10%..

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37. Eat fermented stuff. The famous Dr. Weston Price found that one common element in healthy communities was fermented foods consumed daily. Fermented foods contain high levels of healthy bacteria(Bacteroidetes). Healthy people have high amounts of bacteroidetes which can be found in foods like sauerkraut, cheese, unsweetened plain goats yogurt, fermented tempeh. Try to find something healthy that you like and add it to your weekly diet. Getting these foods(bacteria) will help with fat absorption and fat metabolism(burn).

 

38. Eat Cinnamon, 1-1.5 teaspoons spread out throughout the day helps decrease glucose levels and aids in fat loss (Saigon, also known as cinnamomum loureiroi or Vietnamese cinnamon).

 

39. Eat some Apples Alameda: Apples aid digestion and promote weight loss. Apples contain a extremely high amount of pectin. Pectin helps limit the amount of fat absorbed by your cells and decreases appetite..

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40. Add some heat! Get some Chile Peppers: Chile Peppers have something called Capsaicin which is a active chemical that elevates body temperature(Thermogenesis). One study from Oxford University showed that adding three chili peppers (in the form of pepper sauce) to a meal caused the body to burn 10% more calories than normal without doing anything else.

 

41. Spread some mustard on your meal: Mustard from mustard seeds has shown to temporarily increase the metabolism. At England’s Oxford Polytechnic Institute, researchers found that it increased metabolic rates by 25%. Simply by adding mustard to a meal, subjects burned off at least 45 extra calories in 3 hours after a meal..

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Nutritional tricks.fat loss tips

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42.  Take a cheat day. There are no boundaries! Eat as much of WHATEVER you like but limit to ONE day a week. The body responds very well to this type of eating and it ensures that your metabolic rate doesn’t down shift from extended periods of caloric restriction.

 

43. During cheat days where you eat a lot, get a high fiber and a high protein Breakfast(30 grams min), no more then 500 cal. It will decrease your appetite for the rest of the binge day.

 

44. Plan your meals if you have a busy lifestyle. Don’t make the excuse that healthy food isn’t convenient. MAKE IT CONVENIENT by some kind of planning.. Kind of like going to the gym.

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45. Avoid alcohol. Did you know alcohol has 7 calories per gram? Cut it out if you want to lose fat. Alcohol is catabolic meaning it breaks down muscle(your fat burning tissue).

 

46. Eat Slowly!! To burn fat, control glucose, and aid digestion. If you are a compulsive food shoveler, eat a third of your meal and wait 5 min between thirds. Chewing more then usual will help you with this process and will help you to burn more fat. You are eating slow in small bites over a long period of time and this allows your body to digest things well instead of storing it as fat. Eat slow. If you eat fast, there is a mechanism that doesn’t go off until you have eaten too much already. Eating slow allows your body to feel full before you over eat.

 

 

Weight lifting/muscle toning: Fat loss tips

47. Lift weights 2-4 times a week. Muscle tone burns fat. Period.

 

48. Work the big muscles. Working things like your butt, chest, back, and abs is great because these are large muscle groups. Working large muscles means large caloric burn.

 

49. Gain more muscle and work these muscles regularly. Any time you work the muscles, you are gonna have a big after effect on your metabolism for fat burning that you don’t get with traditional cardio exercise like walking..ÂYou dont have to go to the gym, but you do have to work your muscles somehow.

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50. Working your legs with weights has special benefits even when compared to cardio. One study showed: that 30 minutes of leg presses, reverse lunges, leg curls, and leg extensions(3 sets of 10 reps) elevated the metabolism for 48 hours after the workout while the 30 min of cardio only elevated the resting metabolism for 4 hours. Iv seen this work in the real world as well here in Alameda.

 

51. Don’t over train at the gym. If you train a muscle group too much or too often, your just gonna get weaker and less effective in general. Plan your workouts, develop a training program, vary your training, get a coach. If you don’t know what you are doing, work each muscle once a week to keep things simple. No more, just work extremely hard.

 

52. Do 60-80 seconds of squats, followed by 60-80 seconds of wall pushups(or incline) exercises right before a meal. This should help to beat meal induced insulin release to the punch and flip the switch on natural biology so that the food(glucose) is siphoned to muscle tissue rather then fat storage cells..

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53. Work hard in the gym. Although this seems obvious, its apparently not in reality. It takes a special kind of focus to get the results that you want. No one got an amazing body or accomplished a great physical feat by haphazardly playing around or by strolling from exercise to exercise.

 

 

Cardiovascular exercise: Fat loss tips

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54.  Take the stairs. Don’t drive around the parking lot for 30 min so you can park next to the door.  Try to incorporate exercise even in unplanned life.

 

55.  Run/Bike/Swim at a super challenging rate and time yourself ONCE a week. Go all out 100% with intervals of fast and slow for about 10-20min and track your progress in a journal for increased performance. Just do these sprinting sessions to once a week to keep things realistic.  Alameda, ya need to work hard on cardio just once a week.  Its not so bad.

56. Walk/Bike/Swim/WHATEVER you enjoy at a slow rate 3-7 times a week for an hour at a slow pace. This will make sure you burn those extra calories you would otherwise store as fat..

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57. Split up your cardio so it doesn’t seem so boring. Do 30min of walking in the morning and then 30 min of cycling or swimming in one day. Don’t do it all at once.

 

58. Do Cardio after you do weights to burn more fat. Scientists have also reported that fat-burning was maximal during the first 15 minutes of cardio following the weight workout, so hit the stationary bike, elliptical machine or treadmill after you lift, even if its for just 15 minutes. I recommend warming up 10 min before your workout as well. Aim for about a 10 minute warmup and then 15 minutes afterwards with slightly more intensity during the last 2-5 minutes for optimal fat burn...

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Supplements for weight loss:  Fat loss tips

 

59.  Take a fat burners will allow you to get a bit leaner then you already are. But if you aren’t lean, its not worth the effort. Only use these if you are really close to your goal weight and body fat percentage and only use them for a short period of time. Try PAGG. The next 4 tips.  Its a sustainable and healthy fat burning stack that should be followed 6 days a week for 2 months. Every 2 months, take a week off(very important for health and effectiveness)..

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(PAGG fat burning supplement stack, see Tim Ferriss 4 Hour Body)

60. (PAAG)Policosanol is a good supplement and is an extract of plant waxes. It helps increase good cholesterol(HDL) and decrease bad cholesterol(LDL). It will help lower your overall cholesterol up to a hundred points in many documented cases. By itself, it wont help fat loss much but together with Alpha-lipoic Acid(ALA), Green tea flavanols, and garlic extract it should have a strong positive effect. Try 6 days a week, 20-25mg a day only once a day before bed.

 

61. (PAGG)Alpha-Lipoic Acid(ALA)- is a potent antioxidant and helps you store the carbohydrates you eat in muscle or in your liver as opposed to in fat. The second ingredient in Ferris’s PAGG cocktail. It is found naturally in very small amounts in meat organs(liver), broccoli, spinach. Try 100-300mg with each meal 6 days a week.

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62. (PAGG)Green Tea Flavanols(EGCG)- Also known as Epigallocatechin gallate (EGCG) is a catechin and flavanol found in green tea. Just like Alpha Lipoic Acid, it helps inhibit Glut-4 recruitment in fat cells so that ecvess carbohydrates are stored in muscle instead of fat. Although still a theory, it appears to increase death of mature fat cells thich means that people with weight problems dont have the problem of keeping their previous number of fat cells forever and thus making it easier to stay fit in the long run.

Optimal amounts should be about 325 miligrams 3-4 times a day 6 days a week. After you stop seeing fat loss results increase to about 1,000 miligrams a day 6 days a week. Take decaffeinated green tea extract pills unless you wanna live on a caffeine high. Take a supplement rather then drinking tea continuously. If you are taking meds, check to see if this supplement has an effect on the one you are on as it will have an effect on some cancer meds..

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63. (PAGG)Garlic Extract(Allicin Potential, S-Allyl Cysteine)- Allicin reduces atherosclerosis and fat deposits according to many recent studies on animals and seems to have the same effect on humans. It is a compound found in garlic and the aged garlic extract (AGE) is the best know type with high allicin potential that includes all constituent parts. Try 200mg before each meal and before bed.

 

64. Take a Whey protein, preferably one with branched-chain amino acids(found in many protein powders). They are essential in making protein. They include leucine, isoleucine, and valine which signal protein synthesis in muscle.

 

65. Caffeine is the main ingredient in many diet pills. Caffeine is far more effective (about 30% more) at burning fat if it is done right before the gym and will have a greater effect if it is used exclusively at these times only because if you get too much, the effect and benefit is less.

 

66. Glutamine: helps neutralize the catabolic effects of cortisol which forms during and after training. Cortisol breaks down your muscle protein (and ultimately your muscle tone) so glutamine helps promote muscle growth which in turn will burn fat.

 

67. Vitamin B6 helps the effectiveness of glutamine to regulate the bad effects of cortisol so its a good supplement to implement alongside Glutamine. Again, with the end idea of maintaining muscle tissue and burning fat..

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68.  Alameda: For proper recovery make sure you get a good multi-vitamin(should be a time released one).

 

69. Chromium Picolinate- Studies by Dr. Gary Evans at Bemidji State University in Minnesota found that athletes taking 600mcgs recorded the following information during a 6 week test (including workouts).

- Men gained 3.5 pounds of muscle and Women gained 2.7 pounds of muscle tone.

- Regulate blood sugar 2 ways.

1- Clears excessive blood sugar from the blood stream and into muscle, and assists insulin in carrying out its function with smaller amounts of insulin being produced from the pancreas.

2- Shuts down excessive insulin production to protect necessary levels of glucose remaining in the blood stream, creating a balanced blood sugar level.

- It caused muscle cells to take up more than twice as much branched chain amino acids leucine, Iso-leucine, and Valine, than in the control group. This resulted in constant blood sugar levels in the blood stream and sparring muscle from being broken down to liberate stored blood sugar(gluco-neogenisis).

 

70. Carnitine is a water soluble vitamin made in the liver from amino acid precursors. Because carnitine is water soluble and heat sensitive, losses can occur during cooking. This can have potentially serious side effects to vegetarians who are highly active since plant sources have only small amounts of carnitine.

Carnitine plays an important role in fat metabolism and reduction of triglycerides when a dosage of three grams are administered daily. Because of these benefits of the nutrient. It is useful to help with heart disease, certain physiological disorders, fat loss, and athletic endurance. Carnitine is administered clinically in conditions of ketosis in individuals what are on high protein diets to eliminate ketone bodies which in extreme cases can be life threating.

 

71. Omega 3 Get a good fish oil supplement. Research published in the American Journal of Clinical Nutrition shows that daily doses of oil containing omega-3 fatty acids, combined with moderate exercise like walking for 45 minutes, can result in significant weight loss.  But taking the oil without exercise, or exercising without taking the oil, does not result in any weight loss, according to researchers from the University of South Australia..

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Herbs for: fat loss tips

72.  Celery and celery seeds are used in weight-loss diets where it provides low-calorie dietary fibre bulk. Celery seeds are also a great source of calcium, and are regarded as a great alternative to animal products.

 

73. Evening Primrose(herb)- is highly concentrated in gamma-linoleic acid (GLA), a member of the omega-6 family that is essential to fat loss.

In 1979 a GLA study was conducted using 38 people. According to In-House Pharmacy, half of the group took four Evening Primrose oil capsules per day for eight weeks. This group lost an average of 9 pounds. Primrose activates brown fat, which are specialized fat cells, is the function of Evening Primrose oil. Brown fat cells make up 10 percent of the body’s fat and are responsible for burning calories. The heavily GLA-concentrated oil of the plant seed speeds up brown fat which is already responsible for burning 25% of the bodies calorie burn..

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74. Comfrey(herb)- May have fat burning effects as the mucilage created by comfrey delays the emptying of the stomach and slows or reduces after meal peaks of glucose and insulin.

 

75. Chickweed(herb/tea)- Chickweed is full of vitamins and minerals including Vitamin C, calcium, magnesium and potassium. It serves as a good tonic for the circulatory system, helping pull toxins out of the blood and dissolve plaque in the blood vessels. It is also believed to have an overall cleansing effect on the body which in turn helps boost the immune system and increases energy. Chickweed tea is also said to be effective at helping to dissolve fatty tumors, removing them from the body. With fat in general, Chickweed is said to be very effective as both a fat burner and an appetite suppressant. It has become a popular addition to much herbal based fat burning supplement..

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Lifestyle fat loss tips

76. Reward yourself for all your gym efforts. Do something nice for every amount of pounds you lose or percentage of fat lost. Go shopping, go on a date to your favorite restaurant, buy that toy that you have always had your eye on. Up the ante a little.

 

77. Focus on the deficit. By this I mean calorie deficit. If you are exercising more but you accidentally start to eat more, there will be no deficit. And, if you are eating less but exercising less, the result will be the same. The key is to eat less and to exercise more but its not always this simple. Keep it more focused by looking at the calorie deficit.

 

78. Meditate- I’m not a huge yoga buff or meditation expert. My definition of meditate its the ability to create a calmness and peace in mind despite any outward circumstances. I think its important in fitness and fat loss because it helps you stay focused on what you really want rather then getting caught up in the moment and making bad decisions that don’t steer you towards your goals.

 

79. Make a list before you go shopping. Eating well starts with buying the right foods. Personally, I do 90% of my shopping at health conscious stores like Trader Joe’s and Wholefoods or other health stores in Alameda. These stores are usually just as affordable but they are organic and they have less junk in the isles.

 

80. Come up with a 12 week goal. Planning too far in the future generally doesn’t work. 3 months in advance is a good place to start because it requires daily action and you still wont get discouraged because your goal will not seem too far in the future. Lose 20 pounds in 3 months.

 

81. One key is to have a VISION of the future. Every successful person at anything visualized themselves as a success before they actually were. Don’t get caught up in the past or present problems or on being perfect. Take action today by creating a vision that excites you.

 

82. Get support at the gym: This can be your personal trainer, significant other, Doctor, friend, etc. Anyone who is going to celebrate with you and keep you accountable and motivated for your workouts..

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83. Be consistent. Remember Alameda. The basic key is diet and exercise. Focus your attention on these.

 

84. Don’t use the scale. The tape measure is the best way to track your progress. This is because you may lose fat but the scale wont always reflect this(because muscle is about half the size of fat in equal weight). Just make sure you measure the chest, hips, navel, and thighs. Make sure you are consistent with where you put the tape measure and the methods you use in measuring..

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85. Does your fat loss lifestyle have fitness lifeability? Fitness lifeability is a term meaning you can maintain it for the rest of your life with success. Make sure your approach has lifeability.

 

86. Are you having emotional, mental, spiritual problems? This may be a reason for your addiction to food. Find a way to deal with this BEFORE you try to lose weight and get fit.

 

87. Take your time to lose fat. If you are losing much more then 4 pounds a week you are probably losing muscle along with fat which will slow you down in the long run.  You are probably gonna burn out at the gym as well.

 

88. Set realistic goals. Losing 5 pounds a month. It may not sound like much. But when you do this for 6 months you’ve lost 30 pounds. Goal setting is crucial.

 

89. Don’t compare yourself to ANYONE. People usually look to others who are just out of their reach and its discouraging. You need to focus on yourself.

 

 

90. Don’t injure yourself at the gym. You aren’t gonna get fit and firm sitting in a hospital bed.

 

 

Little tricks: fat loss tips

91. Get cold! Place an ice pack on your lower neck/upper back 20 minutes at night. Its where insulin sensitivity is lowest. BAT(Brown adipose tissue) is highest in this area. Minus all the scientific explanation, the cold stimulates the BAT to burn fat and glucose as heat. Cold, can help you increase the amount of your (fat-burning) well, fat. This has been shown by studies to increase fat burn up to 60%. Short cold exposure; 20-30 min leads to fatty acid release to provide fuel for heat production through shivering. This same shivering could be sufficient to recruit Glut-4 to the surface of muscle cells, contributing to increases in muscle gain as well.

 

92. Get Sleep: it helps with growth hormone and melatonin which will help your body burn more calories and reduce cortisol levels. Basically, your body repairs itself when you are sleeping.

 

93. Play and Relax a little. Again, this has a lot to do with lowering cortisol levels. Lets face it, if you are always stressed out, your body isn’t gonna perform optimally.

 

94. Workout your MIND. Its much easier to let your body become lazy if your mind is lazy.

 

95. Get some sun. Just a little goes a long way. Try to go before 10am and after 4pm to eliminate skin damage. But the amount of Vitamin D you get from the sun is astronomically higher then anything you could ever eat and digest. Together with calcium, it helps digestion which aids weight loss.  There is no excuse here in Alameda.

 

96. Stretch your muscles Alameda gym enthusiasts. Stretching allows your body to work, move and repair itself and even allows the muscles to tone to their real potential.

 

97. Sit and stand with good posture. It helps you breath from your stomach which helps your health, oxygen consumption and protein digestion.

 

98. Have sex. Sex burns fat. On average you can burn about 150 to 300 calories during sexual intercourse. But different positions can actually increase the number of calories burned.

 

99. Laugh more often Alameda. Japanese researchers found that test subjects who watched a 40 minute comedy show versus others who watched a 40 minute boring lecture, the comedy watchers blood glucose levels were much lower. The researchers theorized that laughter alters brain chemistry in such a way that either slows down glucose entering the blood or increases the muscles assimilation of extra glucose.

 

100. Have a positive attitude always! Remember, if you think you can, you’re right. And if you think you cant, you’re right.  Oh, and if you don’t have a gym memberhip, GET ONE!