Ignite Your Fat Burning Metabolism By Eating MORE Often

By Sean Nalewanyj. Fat Loss Expert & Best-Selling Fitness Author. www.HowToBurnFat.com.

When most people begin a weight loss program in order to burn body fat and get into shape, the notion of eating more often throughout the day would probably be the last thing on their minds. 

For the majority of individuals, the prospect of eating a greater number of daily meals in order to lose body fat would seem counter-intuitive. 

However, what may seem logical on the surface isn’t always the correct way to go… What if I told you that the generally accepted approach of “3 square meals a day” is actually one of the primary reasons why so many people fail miserably when attempting a fat loss program? 

In fact, when you don’t eat often enough throughout the day, you actually program your body to become a low-energy, food-craving, fat storing machine. How could this be? All it takes is a very basic biological explanation to understand why this is so…

From a purely physical standpoint, your body is only concerned with one ultimate goal: to keep you alive and healthy at all times. The body is absolutely riddled with all kinds of fancy “defense mechanisms” to aid in accomplishing this. These defense mechanisms automatically kick into action during times of stress. One of these mechanisms is referred to as the “famine response”. 

You see, although your mind is consciously aware that you could sit down for a meal at any time, your hardwired genetics are not. They simply act in a mechanistic way and automatically make adjustments in the body based on certain conditions. 

Since your body has no idea when its next meal is coming, and since our bodies evolved and developed during times where food was scarce and eating patterns were uncertain, it must take the proper precautions in order to preserve energy in between meals.

If you go for too long in between “feedings”, the famine response kicks in. What happens as a result? 

To put it simply, the two major adjustments made are the 2 things that are the most harmful and counterproductive to your bottom line progress… First of all, the fat burning metabolism slows down. 

Remember, body fat is simply a stored form of energy. If your body is not provided with an external source of energy through the food that you eat, it will do whatever it can to preserve and maintain its stored forms for when it needs them most. 

In other words, when you don’t eat frequently enough, you stop burning fat at an efficient rate. Secondly, you lose muscle tissue. 

The body requires a certain amount of protein in order to carry out its regular daily tasks, and when you fail to provide it with a steady stream of protein through your diet, it will enter into a state of “muscle catabolism”. 

Housing a large amount of muscle tissue is low on the body’s list of priorities, and when dietary protein is insufficient, it will literally begin eating away at your muscles in order to obtain a useful source. 

If you didn’t already know, the amount of lean muscle tissue that you have on your body has a direct effect on your metabolic rate. The more muscle you have, the more fat you burn. 

The muscles basically act like giant furnaces where fat can be burned around the clock, and any properly structured fat burning program places its emphasis on maintaining as much muscle tissue as possible. 

To sum up what we've covered so far: when you don't eat frequently enough throughout the day, the body's famine response kicks into gear, which in turn causes you to burn less fat and to lose muscle tissue. How long does it take for this famine response to kick in? 

It depends on the contents and size of your previous meal, but as a general guideline, it will take about 3-4 hours to settle in.

The solution?

Aim to consume a small meal at least every 3 hours! Your overall daily food intake does not necessarily have to change, but you should simply aim to spread out all of your meals over this set interval. 

This means that on any given day, you should be consuming around 5-7 small meals. It may sound like a lot, and the truth is that it will require some discipline and willpower to initially get started on. 

That being said, frequently grazing on small meals throughout the day truly is one of the real “secrets” to developing the lean, energetic and healthy body you’re after. Not only will this method keep your fat burning metabolism working on overdrive and allow you to preserve a high amount of lean muscle tissue, but it will also: 

- improve the digestion process
- keep your blood sugar levels balanced
- control your food cravings
- keep your strength and energy at top levels

If you really want to see dramatic results as quickly as possible, this is one fat burning guideline that you cannot go without. To learn more details about structuring an effective fat burning nutrition plan, visit www.HowToBurnFat.com. You'll discover everything you need to know about proper fat loss nutrition, and will also gain instant download access to a full collection of customized body-sculpting meal plans. 

About The Author

Once an awkward, out-of-shape "social outcast", Sean Nalewanyj is now a renowned fat loss and muscle building expert, best-selling fitness author, and creator of the wildly popular online fat loss program: "The Real Deal Body Transformation System". Discover 2 unique exercises and 3 little-known foods that burn fat fast by visiting: www.HowToBurnFat.com. Note to the reader: You are free to reprint and redistribute this article as long as the content is not altered in any way, the links remain live and the author resource box (including this message) is left intact.

Maximize Your Fat Loss With These 5 Simple Progress Tracking Methods

By Sean Nalewanyj Fat Loss Expert & Best-Selling Fitness Author www.HowToBurnFat.com

One of the biggest mistakes people make when trying to lose body fat and get into shape is failing to properly track their progress.

They simply carry on with their program each week without taking any concrete measurements in the hopes that they’re on the right track.

If it’s serious results that you’re after, this is an obvious and costly error.

After all, if you don’t have an objective way to measure your overall changes in body composition and appearance, how will you know for sure if your program is even working? 

Accurately tracking your progress will allow you to see if your program is being carried out as efficiently as it could be, and will help you to identify areas of your fat burning approach that could possibly be improved.

Here is a very basic overview of 5 progress tracking methods that every serious fat loss trainee should be integrating into their program…

1) Changes In Bodyweight

This is the most common method of fat loss progress tracking that is used, and while it should definitely be included in your box of tools, relying on it as the sole means of analyzing your results is an obvious mistake.

The reason is simple: tracking your overall body weight does not take into account your body composition. 

When it all comes down to it, changing your body composition is the ultimate goal of any effective fat loss program. Your goal is not merely to lose body weight, but rather to lose body fat while maintaining muscle.

For this reason, overall bodyweight is better used as a variable to accurately determine the following two changes...

2) Changes In Body Fat Percentage

3) Changes In Lean Body Mass

Since your ultimate goal is to lose body fat while maintaining muscle, measuring your body fat percentage and lean body mass is easily the most tell-tale sign as to whether or not your program is taking you in the right direction.

There are a ton of different methods that can be used to measure body fat, but for the majority of individuals, skin-fold measurements are going to be the most practical and accurate procedure.

Most of the body fat that you’re concerned with losing is located directly underneath your skin. By pinching and measuring the thickness on different sites of your body with a caliper, you can get a pretty reliable reading as to your overall body fat levels.

Once you have determined your body fat percentage, you can then combine it with your overall bodyweight to determine your body’s overall fat mass and lean body mass.

The formula to calculate this is simple… 

1) Multiply your bodyweight by your body fat percentage. (This will give you your fat mass in pounds)

2) Subtract your fat mass from your bodyweight. (This will give you your lean body mass in pounds)

Here’s an example…

We’ll use an individual who weighs 200 pounds at 16% body fat.

200 X 0.16 = 32

200 – 32 = 168

This individual has 32 pounds of fat mass and 168 pounds of lean body mass.

This is definitely the most important method of progress tracking as it will show you exactly how much body fat you are losing and how this is affecting your lean body mass from week to week.

4) Bodypart Measurements.

If you’re trying to lose body fat, then most likely you’re aiming to decrease your overall body size as well. In order to determine if your body shape is actually changing, you can use a basic measuring tape once per week to check on all of your major body parts. 

These are the bodyparts I would recommend measuring:

- Chest

- Waist

- Hips

- Upper arm

- Thigh

If you want to get really detailed you can also measure your forearm, calf and neck, but these bodyparts will most likely not show any significant change in measurement from week to week. 

As an overall guideline I’d stick to the 5 body parts listed above.

5) Overall Appearance.

If you’re like most individuals, then your ultimate bottom line goal in losing body fat is to change the way you look. For this reason, you should certainly use your changes in appearance as a gauge for our progress. 

There are 3 ways I would recommend using this tool…

a) Appearance in the mirror

b) Before/after pictures

c) Objective opinions from friends and family

I would recommend making use of the majority of these progress tracking methods on a once-per-week basis, first thing in the morning before any meals or workout sessions. It’s important that you keep the same conditions each time you measure, as your activity level and diet can affect the readings quite significantly.

If you haven’t been tracking your progress up to this point, I would strongly suggest getting started on it. If you don’t have an objective way to measure your results each week, you can never know for sure if your program is working as well as it could be.

I've made the whole process easier on you by providing an exclusive collection of printable booklets that you can use to track your progress with. These booklets are just one small component of my full-blown "Real Deal Body Transformation System", which you can gain instant download access to by visiting www.HowToBurnFat.com. 

About The Author

Once an awkward, out-of-shape "social outcast", Sean Nalewanyj is now a renowned fat loss and muscle building expert, best-selling fitness author, and creator of the wildly popular online fat loss program: "The Real Deal Body Transformation System".

Discover 2 unique exercises and 3 little-known foods that burn fat fast by visiting: www.HowToBurnFat.com.

Note to the reader: You are free to reprint and redistribute this article as long as the content is not altered in any way, the links remain live and the author resource box (including this message) is left intact.

Losing Body FAT Versus Body WEIGHT: Do You Understand The Difference?

By Sean Nalewanyj Fat Loss Expert & Best-Selling Fitness Author www.HowToBurnFat.com

So much focus and attention is placed on the idea of “weight loss” and “losing weight” that most typical beginners seem to lose sight of the actual concrete goal of achieving a lean, defined and healthy body…

Here's a hint...

It's NOT a simple matter of "losing weight". 

In fact, let’s go ahead and remove the term “weight loss” from our fitness vocabulary altogether.

Why?

It’s because “losing weight” is NOT what you should be concerned with!

If you’re reading this article right now, then chances are that you’re looking to achieve at least one of the following goals…

1) Improve your appearance to feel more confident, attractive and sexy.

2) Enhance your overall health to increase longevity and quality of living.

3) Boost your energy levels and mood to feel better about yourself on a daily basis.

Surely there are other reasons as well... but for the majority of you out there, these are probably your primary concerns.

Am I right?

If so, it is absolutely critical that you understand the following…

Losing body weight on its own will NOT allow you to achieve these goals. Instead, all of your focus must be placed on changing your body composition.

The reason for this is simple…

Your body is made up of various different “types” of weight, all of which contribute differently to your overall appearance and health.

There are very “heavy” individuals who are in excellent health with lean and impressive bodies... and there are very “light” individuals who are in poor health with soft, flabby and out-of-shape bodies.

Your overall body weight is made up of various different components, such as body fat, muscle tissue, water and glycogen. The haphazard approach of simply aiming to “lose weight” is incredibly misguided as it does not take these specific types of body weight into account.

In order to achieve your goal of a lean, energetic and healthy body, your goal is to get rid of the excessive amounts of “bad” body weight while maintaining as much “good” body weight as you can.

To put it simply, the underlying goal of your entire program is as follows…

Burn off body fat while maintaining lean muscle mass.

This is truly the only way to get into the shape you desire and to set yourself up for permanent, positive long-term results.

Stop obsessing about the number on the scale!

Instead, start worrying about gradually dropping your body fat percentage while holding on to your lean muscle mass.

There are three primary reasons why you should focus on this...

First of all... one very important factor that determines your body’s basal metabolic rate (the number of calories you burn at rest) is the amount of lean muscle tissue you have on your body. The more muscle you have, the faster your fat burning metabolism operates.

Secondly... maintaining a reasonable level of muscular development will allow you to achieve the shapely and athletic appearance that the majority of you are probably striving for.

A low body fat percentage may be the ultimate goal, but without a decent amount of muscle mass your body will simply take on a small and smooth form without those “cuts” and “lines” that are considered so desirable.

Finally... those who simply place themselves on “crash diets” and attempt to drop large amounts of body weight over short periods of time are inevitably doomed to fail. Such an approach places the body into a starved state and actually programs you to store more fat over the long run.

The body will react to severe calorie deficits by slowing down the metabolism in an attempt to conserve energy, wasting away lean muscle mass, and increasing the production of hormones that inhibit fat loss.

The end result is an unhealthy, out of shape body that, while being temporarily “lighter” than it was before, has now been programmed to store fat and will inevitably end up returning back to its original weight and more.

The way to avoid all of the negative effects listed above is simple...

Structure your “weight loss” approach in such a way that you aim to gradually reduce your body fat levels while keeping your lean muscle tissue levels in tact. 

This is the ONLY realistic way to burn fat, keep it off over the long run, and achieve the kind of lean and athletic appearance that you strive for.

Forget about this obsession with trying to lower the number on the scale as fast as possible, as it is only one small piece of a much larger and more important puzzle.

To equip yourself with the rest of the pieces to that puzzle, go ahead and visit www.HowToBurnFat.com. You can gain instant download access to my renowned body makeover program, "The Real Deal Body Transformation System", as well as sign up for my free 6-part fat burning email course.

About The Author

Once an awkward, out-of-shape "social outcast", Sean Nalewanyj is now a renowned fat loss and muscle building expert, best-selling fitness author, and creator of the wildly popular online fat loss program: "The Real Deal Body Transformation System".

Discover 2 unique exercises and 3 little-known foods that burn fat fast by visiting: www.HowToBurnFat.com.

Note to the reader: You are free to reprint and redistribute this article as long as the content is not altered in any way, the links remain live and the author resource box (including this message) is left intact.

Carbohydrates & Fat Loss: Clearing Up The Confusion - Part 2

By Sean Nalewanyj Fat Loss Expert & Best-Selling Fitness Author www.HowToBurnFat.com

In Part 1, we established that the ultimate goal of effective fat burning carbohydrate consumption is to keep blood sugar levels consistent and balanced. In doing so, insulin levels will remain under control, the fat burning metabolism will be maximized and the body's energy levels and mood will remain elevated.

The only issue now is to determine which sources of carbohydrates will aid us in achieving that goal. This is where things get a bit trickier, as there are several factors that need to be addressed.

Carbohydrates are essentially broken down into two main categories: “simple” and “complex”. 

Carbohydrates are basically “rings” of carbon/hydrogen/oxygen, and it is the number of rings and the manner in which they hook together that determines whether they are simple or complex.

Conventional wisdom used to tell us that we should limit our consumption of simple carbohydrates and focus on consuming complex carbohydrates. The logic behind this was that the simpler structures are broken down faster while the complex structures are broken down gradually.

We now know that this is not entirely accurate. For example, a white potato is a complex carbohydrate that raises blood sugar levels quickly, while an apple is a simple carbohydrate that raises blood sugar levels slowly.

This brings us to a more accurate tool: the glycemic index. 

Rather than focusing on the notions of “simple” and “complex”, the glycemic index evaluates the rate at which carbohydrates raise blood sugar levels by assigning them a ranking between 0 and 100. 

In general, a GI ranking of 55 or less classifies a carbohydrate as “low glycemic” (raises blood sugar levels very slowly)... 56 to 69 would be considered “medium” (raises blood sugar levels at a moderate pace)... while 70 and above is considered “high” (raises blood sugar levels quickly and sharply).

While the GI is a more accurate criteria to use as opposed to the “simple” and “complex” method, the drawback is that each ranking is based on that specific food source consumed on its own in a fasted state. 

We never consume carbohydrates on their own (in order to maximize fat loss they should always be combined with a lean protein source), and we rarely ever consume them in a fasted state.

This is very important, because when carbohydrates are combined with other food sources (such as proteins and fats), their GI properties can be dramatically altered.

So while the glycemic index IS one useful tool that can be utilized as part of the overall picture, 

relying on it as the sole means of carbohydrate selection is an obvious mistake.

The next and final criteria that can be used is the issue of “natural” carbohydrate sources versus “refined” carbohydrate sources. 

Refined carbohydrates are foods where the high fiber bits (the bran and germ) have been removed from the grain. White rice, white bread, sugary cereals and any item made from white flour are all examples of refined carbohydrates. These sources of carbohydrates are very simplistic in structure, low in nutritional value and raise blood sugar levels quickly and sharply. 

Natural carbohydrates are simply those which have not been modified and still contain the whole grain, including the bran and germ. These sources are high in fiber, take longer to digest, are more nutritious, will keep you feeling full for longer, and have a negligible effect on blood sugar levels when consumed as part of a balanced meal. 

To determine if a carbohydrate source is natural, look for the first ingredient on the package to be whole wheat flour, brown rice, rye flour, barley, or oats. Terms such as “rice syrup”, “corn syrup”, “sucrose” and “brown sugar” all indicate that the source has been refined, as does any product made from white flour.

As you can see, there is more than one criteria to be used when choosing fat burning carbohydrate sources. 

Here is a summed up review that takes all factors into account…

1) Refined carbohydrate sources of any kind should be avoided.

2) Unrefined starchy carbohydrate sources are fine to consume as part of a balanced meal.

3) Vegetables of all kinds are highly acceptable, particularly green fibrous vegetables.

4) Fruit sources on the medium to lower end of the glycemic index are acceptable with a maximum of 2-3 pieces per day.

5) Low fat and non-fat dairy products are fine to consume in moderation.

With all of that in mind, here is a basic list of carbohydrate sources to include in your fat burning diet…

Carbohydrate sources that should form the bulk of your diet

Vegetables of all kinds

Oatmeal

Whole grain breads

Whole grain cereals

Brown rice

Potatoes

Sweet potatoes

Yams

Barley

Rye

Lentils

Carbohydrate sources that should be consumed in moderation

Fresh fruits

Low-fat/Non-fat yogurt

Skim milk

Hopefully by now you have grasped the basics of carbohydrate consumption and understand which food sources are best to include in your diet and why.

To learn more about proper fat burning nutrition, including the topics of caloric intake, protein, fats, meal frequency, meal combinations and more, visit www.HowToBurnFat.com. You can sign up for my free 6-part fat burning email course and gain instant access to my renowned body makeover program, "The Real Deal Body Transformation System".

About The Author

Once an awkward, out-of-shape "social outcast", Sean Nalewanyj is now a renowned fat loss and muscle building expert, best-selling fitness author, and creator of the wildly popular online fat loss program: "The Real Deal Body Transformation System".

Discover 2 unique exercises and 3 little-known foods that burn fat fast by visiting:www.HowToBurnFat.com.

Note to the reader: You are free to reprint and redistribute this article as long as the content is not altered in any way, the links remain live and the author resource box (including this message) is left intact.

Carbohydrates & Fat Loss: Clearing Up The Confusion - Part 1

By Sean Nalewanyj Fat Loss Expert & Best-Selling Fitness Author www.HowToBurnFat.com

No other nutrient out there is surrounded by more confusion, hype and contradiction than the 

all-too-famous carbohydrate.

Over the last decade a virtually endless amount of advice, fad diets and hard-fast rules have been put into place regarding proper carbohydrate consumption. As a result, most average beginners have been left clueless and without any rational guidance on the topic.

In this 2-part article I will attempt to provide a very basic and straightforward framework to help you choose which sources of carbohydrates to include in your fat burning diet. This will simply be a broad, overall examination of the topic in order to keep things as easy to understand for you as possible.

So... what exactly IS a carbohydrate?

Sugar. 

Whether you consume a plate of spaghetti noodles, a bowl of grapes or a chocolate bar, carbohydrates will always eventually be broken down into their simplest form: glucose.

The main function of glucose is to provide fuel for your muscles and brain in order to carry out your daily tasks.

While the end product of all carbohydrates is the same, it is the manner in which they reach that final end product that is important to us in terms of burning fat.

When you eat foods containing carbohydrates, the body will digest and break them down into glucose, which is then released into the bloodstream to be used as a source of fuel. The main difference amongst different carbohydrate sources is the speed at which the sugars are broken down for use.

Some carbohydrates raise blood sugar levels quickly and sharply, while others are broken down and released at a slow, gradual pace.

As a person looking to burn body fat and maintain high levels of energy for your workouts, your primary goal when consuming carbohydrates is simple: keep blood sugar levels consistent and balanced.

Why?

It’s all related to insulin, which is a hormone that controls the amount of sugar in the bloodstream by moving it into the cells of the body.

When you consume carbohydrates that are broken down quickly, the body must release a large amount of insulin in order to compensate. The insulin will remove the sugar from the bloodstream very quickly, which will then result in lower-than-normal blood sugar levels.

Low blood sugar levels will result in feelings of tiredness and fatigue, and will also produce hunger pangs which can then lead to binge eating.

In addition, high levels of insulin increase the body's rate of fat storage. When insulin is present in large amounts, fat cannot be used as an energy source by the body due to a rise in enzymes that prevent fat mobilization.

To put it simply...

When you consume carbohydrates that raise blood sugar levels quickly, you end up in a constant cycle of sharp rises in blood sugar followed by dramatic falls. This inhibits your ability to burn fat and throws your energy levels, appetite and mood completely out of order.

Because of the above-mentioned facts, the ultimate goal of proper carbohydrate consumption is to stick to meals that keep blood sugar levels balanced. This is accomplished by focusing on food sources that are broken down and released gradually in the bloodstream. 

By always maintaining steady blood sugar levels, your body will remain in a continual fat burning state, your energy levels will remain peaked, and your appetite will be kept under control.

We have now established what the GOAL of proper carbohydrate consumption is, and in Part 2 we will discuss which specific sources can help you achieve that goal…

About The Author

Once an awkward, out-of-shape "social outcast", Sean Nalewanyj is now a renowned fat loss and muscle building expert, best-selling fitness author, and creator of the wildly popular online fat loss program: "The Real Deal Body Transformation System".

Discover 2 unique exercises and 3 little-known foods that burn fat fast by visiting:www.HowToBurnFat.com.

Note to the reader: You are free to reprint and redistribute this article as long as the content is not altered in any way, the links remain live and the author resource box (including this message) is left intact.

Why A Low-Fat Diet Will Make You FATTER

By Sean Nalewanyj Fat Loss Expert & Best-Selling Fitness Author. www.HowToBurnFat.com

As an individual who desires a lean, attractive and “fat-free” appearance, you most likely have the idea that your ultimate dietary goal is to limit your consumption of fat as much as possible. And who could blame you for thinking that?

For years we’ve been told that low-fat diets are the only healthy solution and that dietary fat is somehow an evil, harmful substance that should be steered clear of at all costs. Just walk into any grocery store and you’ll be bombarded with package after package of “low fat” and “fat free” products lining the shelves.

For those of you who point the finger at dietary fat as the major cause of a soft and flabby body, here’s an interesting fact for you…

Despite the current obesity crisis in the United States (where 7 out of 10 individuals over the age of 25 are considered overweight) our consumption of dietary fat is actually at an all-time low!

That’s correct, we’re consuming LESS fat, yet we’re FATTER than ever! How could this be?

Simple: diets that focus on the extreme restriction of fat consumption are actually counter-productive to your fat burning results. Don’t believe me?

Let me give you 5 good reasons why…

1) Low-fat diets are naturally higher in sugar.
Fats contain 9 calories per gram, and when you place severe limitations on your fat intake, you’ll naturally have to make up for those lost calories through an increased consumption of protein and carbohydrates.

For most individuals, this means piling up their intake of fruits, breads, pastas and other such items that, while low in fat, are very high in sugar. Although your body requires a certain amount of glucose to fuel its daily tasks, any excess that isn’t needed and cannot be stored in the muscles for future use will simply be stored as fat.

2) Low-fat diets increase cravings and hunger pangs.
Not only does the addition of dietary fat provide a more “filling” effect from the meals that you eat, but since your carbohydrate consumption is now naturally higher, your blood sugar levels and insulin production will be in overdrive.

Constant rising and falling of blood sugar not only lowers your energy and increases your appetite, but it increases your body's rate of fat storage as well.

3) Low-fat diets decrease testosterone levels.
Most people are aware that testosterone plays a large role in the process of building lean muscle tissue (which in turn causes greater body fat losses), but testosterone in itself also has direct fat burning effects.

Diets that focus on significant reductions in fat consumption also produce a measurable negative effect on testosterone production.

4) Low-fat diets increase the rate of body fat storage.
Your body is a far more complex and intricate “machine” than you might think, and it has all sorts of defensive survival mechanisms in place to deal with stressful situations. When you severely reduce your fat intake, the body perceives this lack of dietary fat as a potential threat to its survival since fat is a primary source of energy.

As a result, the body will make the necessary adjustments which include a slow-down in the fat burning metabolism (to preserve its current fat stores) and a rise in hormones that promote fat storage.

5) Low-fat diets are unhealthy.
Your body quite simply NEEDS dietary fat in order for regular and healthy functioning. Forget about your concerns with storing body fat; if you deprive your body of the fat it needs to keep you alive and healthy, you will inevitably cause problems.

Fats perform an endless array of positive functions in the body, including brain and nerve tissue development, organ insulation, immune system strengthening, anti-inflammatory effects, controlling cell membrane fluids and regulating hemoglobin production just to name a small fraction.

For all of the reasons outlined above, your dietary fat intake should NEVER drop below 10% of your total daily caloric intake. This is just a minimum, and 15-20% is probably ideal.

It’s not fat itself that is the enemy; it’s simply consuming the wrong types of fat, and consuming it in excessive amounts. However, it must be noted that an excess of ANY nutrient will lead to body fat storage.

Your goal should be to limit your intake of saturated fats (those that are solid at room temperature and are typically found in animal meats), and instead place the majority of your focus on healthy, unsaturated fats which are derived from plant sources and are liquid at room temperature.

This favorable form of fat provides a whole host of powerful fat burning, muscle building and overall health benefits and should make up the vast majority of your daily fat intake.

You can consume these fats through solid food sources such as:
- salmon
- cod
- sardines
- mackerel
- avocado
- almonds
- flaxseeds
- olives
- peanuts
- pecans

Or from healthy oils such as:
- flaxseed oil
- extra virgin olive oil
- fish oil
- canola oil
- sunflower oil
- hemp oil

To learn more great tips about proper fat loss nutrition, including detailed information about protein, carbohydrates, caloric intake and more, visit www.HowToBurnFat.com. You can gain instant download access to a full collection of customized body-sculpting meal plans, and can also sign up for my free 6-part fat burning email course.

About The Author. Once an awkward, out-of-shape "social outcast", Sean Nalewanyj is now a renowned fat loss and muscle building expert, best-selling fitness author, and creator of the wildly popular online fat loss program: "The Real Deal Body Transformation System".

Discover 2 unique exercises and 3 little-known foods that burn fat fast by visiting: www.HowToBurnFat.com

2 Simple Steps To Ripped, Shredded Muscles

By Sean Nalewanyj Fat Loss Expert & Best-Selling Fitness Author www.HowToBurnFat.com. 

Picture this scenario...

You've been training your tail off for the past 4 months, trying to pack on as much muscle size as you possibly can. You've bulked up considerably and are quite happy with the size you've been able to achieve.


There's just one problem...

Along with all of that solid, lean muscle you've gained, you notice that you've also packed on some excess body fat in the process.


Let's face it, no matter how "huge" you might be, no one wants to be walking around with a soft, smooth and flabby body. After most trainees have finished their "bulking" phase, they decide that it's time to "cut down" and strip off the excess body fat that they gained due to their high calorie, muscle-building diet.


How do they usually go about this?


They lighten up the weights and perform higher reps.


This has always been a widely accepted method of “cutting down” and if you ask most trainers in the gym they’ll tell you that “heavy weights bulk up the muscle and lighter weights define the muscle”.


Do you want to know the reality behind the “light weight and high reps” method of obtaining a ripped and defined physique?


It is completely, totally and utterly DEAD WRONG.


It couldn’t be farther from the truth. In fact, there is no logical basis for this way of training whatsoever, and whoever dreamt up this downright ridiculous way of thinking has caused the vast majority of lifters to waste their time and impede their progress in the gym.


Let me clear this up once and for all: you CANNOT spot reduce.


In other words, it is physically impossible to target fat loss from a specific area on your body. Performing bench presses with light resistance and high repetitions will not magically burn fat off of your chest or cause it to appear harder and more defined.


Every single time you wrap your hands around a barbell, dumbbell or cable, your goal is to stimulate as much muscle growth as you possibly can. There are no special, secret weightlifting exercises that will “define” your muscles or cause them to become more “ripped”.


Training with weights builds muscle mass, end of story.


So how exactly do you “define” a muscle?


The only way to “define” a muscle is by lowering your body fat percentage in order to make your muscles more visible. Body fat reduction can be achieved in two ways:


1) Modify your diet.
You'll need to create a slight caloric deficit within your body to stimulate the fat burning process. This can usually be achieved by lowering your overall caloric intake so that you are consuming 15-20% fewer calories than is needed to maintain your weight.


You should also be focusing on consuming smaller meals more frequently throughout the day. This will keep your metabolism naturally raised at all times and will keep your body in a constant fat burning state.


2) Perform proper cardio workouts.
Let go of the traditional method of moderate intensity cardio in 30-45 minute durations. If you want to maximize your body’s fat burning capacity and also minimize the muscle loss that inevitably accompanies a fat burning cycle, focus on shorter, 15-minute interval-based cardio workouts performed 3-5 times per week at a high level of intensity.


That’s all there is to it, folks.


Take the notion of “light weight and higher reps” and throw it right out the window, down the street and around the corner. Following this misguided method will only cause you to lose muscle mass and strength, and will not assist you in burning fat or defining your physique.


If you're looking for the complete inside scoop on lowering your body fat levels while maintaining your muscle mass, check out www.HowToBurnFat.com. I'll show you exactly how to eat and train for maximum fat loss, using simple but powerful techniques that guarantee results.


About The Author:

Once an awkward, pencil-necked "social reject", Sean Nalewanyj is now a renowned natural bodybuilding and fat loss expert, best-selling fitness author, and creator of the wildly popular online muscle building program, "The Muscle Gain Truth No-Fail System".


Discover the 1 powerful secret to rapid muscle gains by visiting:www.MuscleGainTruth.com