Posts Tagged ‘Lose Fat’

Hey hope you’re good!!

Before I go onto this weeks Slimmer Abs and Thighs Transformation Technique – The 1 Simple Trick to Lose Belly Fat Fast  I just wanna  remind you that this is now Week 8 of Your Slimmer Abs and Thighs Transformation -  time flies!!

Anyway, if you haven’t follwod the other weeks of the transformation then I would go back to the start and catch up otherwise you’re gonna miss some helpful tips and techniques that will gurantee you’ll lose stubborn fat and transform your body…

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Happy post-halloween! Hope you didn’t eat too many chocolates or candy!?!

If you did then forget about it and get back eating healthy, if you didn’t then you’ve got awesome willpower and you should  reward yourself!!

Anyway, did you dress-up??

Thats me in my halloween costume —->>>>

 **If Your Feint Hearted - I Apologise ** Ha ha

I’ve  also got 2 updates for you this week .

1. I wanted to let you know that I was recently Featured in the Western Mail Newspaper with a 15 Minute Home Bodyweight Program.

You can read the article here: Click here to check out the Workout

Let me Know what you think of the article in the comment box below!

2. I’ve also been busy this week writting a New Workout Program for You – Your Slimmer Thiner Thighs Program. I will be filming the workouts and taking all the exercise pictures this weekend – so this program should be available for you within the next 2 weeks.

So Now lets move onto the 17 Tips & Techniques you can use to Lose Stubborn Fat Fast

I’ve  made a list of the most helpful fat loss tips and strategies that if follwed will help you  lose stubborn fat fast, drop 10-15-20 pounds, 3-5 inches off your belly and increase your condfidence by 200%.

17 Tips & Techniques to Lose Stubborn Fat Fast

1. Workout at least 3 times a week – resistance training & intervals are best  for Fat Loss.  Perform both the Resistance Training & Interval Training on the same day 3 times a week, adding in 30 minutes of moderate activity on the days in between such as salsa, sports, walking etc. 

If you need a workout to follow and haven’t already got your FREE ‘Get Rid of Belly Fat’ Workouts yet then click the image below to get your workouts  instantly.

2. Resistance Training is the most important aspect to any woman’s fat loss program – and all of you should lift heavier weights that actually challenge your muscles and will sculpt the fit toned body you’re after.

To read about the benefits of resistance training in more depth then check out this: The Most Powerful Fat Burner

3. Intervals are much better than long steady state cardio and will boost your metabolism, burn more overall calories and protect your precious lean muscle.

For the benefits of Interval Training & a Bodyweight Interval workout you can do right now – check this out: Intervals: The True Fat Burning Cardio

4. Reduce your workout time & increase intensity. I’ve found shorter more intense workouts such as circuit-style training and supersets  combining resistance training & bodyweight cardio exercises for around 30 minutes is more effective at burning fat  fast. 

5. Variety is essential. If you continue to repeat the same exercise sequences at the same intensity and for the same duration, you are missing out on one of the key principles of training which is to overload your body. By using a variety of strength/ cardio techniques you’ll continually keep your body challenged and steer clear of a plateau.

6. Realise that Each pound of fat equals 3500 calories. To Lose 1lb of Fat you must create a shortage of 3500 calories. (500 calories less a day = 1 pound of fat a week)

7. You should estimate your calorie needs (using the equation below) but don’t be obsessed with calories – instead use it as a guide.

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This is just an example for a 120 pound woman.

The first step is to calculate your daily energy (calorie) expenditure.    
  
 Multiply your bodyweight (in pounds) by 11:  eg. 120 x 11 = 1320 calories.

Next, choose the correct exercise level and multiply the calories determined above by the percentage associated with your exercise level. 

20% for no exercise

25% for light exercise every day

30% for moderate exercise every day

35% for very intense exercise 3 or 4 days a week

In this example, we’ll use 30%.

Therefore, the physical activyt energy expenditure would be: 1320 x 0.30 = 396 calories.

Add this number  to the original number to get totoal energy expenditure: 1320 + 396 = 1716 calories.

You would need to eat 1716 calories per day to maintain bodyweight.

To start losing fat, adjust total energy expenditure by 0.9 to get a 10% calorie deficit. = 1716 x 0.9 =     1544 calories per day to loss fat.

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8. Eat 6 small meals each day rather than 2-3 large meals. To do this you would need a well planned schedule including breakfast, a small morning snack, lunch, a small afternoon snack, a sensible dinner, and a small evening snack. Smaller more frequent meals help you control your blood sugar levels allowing you to avoid cavings and hunger pangs.

9.  A Lower  Carbohydrate diet is best for fat loss - focus on increasing your intake of the better types of carbs (fruits & vegetables) and decrease the amount of ‘bad’ carbs (starches & grains) 

10. Record your Nutrition - women who take the time to record the foods they eat are significantly more successful in losing fat than the women who don’t. A Journal causes you to plan ahead and be honest with yourself as you evaluate your actions. When you write down what you eat, you will be able to control the amount of food you are eating. You can’t control something you know nothing about.

11. Social Support – If you don’t have someone to cheer you on, it’s going to be one hundred times harder than it needs to be.

12. Get Rid of The Scale - most women get disappointed and end up giving up if they weight themselves every day – concentrate on how your clothes fit and inches (circumferences) and only measure those on a monthly basis.

13. Plan, Shop, Prepare - pick a day (I like Sunday’s) and plan your week out (workouts/meals/goals etc), grocery shop and only buy things on your list, and prepare your food/workout clothes etc for the week ahead.

14. Cut Calorie Dense drinks - Avoid sugary drinks at all costs, they quickly increase your calorie intake and play havoc with your blood sugar levels. On a fat burning program, it’s never a good idea to drink a large portion of your calories.

15. Be Consistent & Petient - don’t try to change everything at once. Aim for 2-3 imporvements each week eg. replace 1 calorie dense drink with 1 glass of water or green tea every day and add1 piece of fruit or vegetable to your daily meal plan.

16. Remove all sugar from your diet.

17. Enjoy!! If you don’t enjoy something -it’ll be very difficult to stick with it!! Find an activity that you can enjoy but still keep you active eg, salsa, rock climbing, volleyball etc.

Bonus Tips:

18. Read this Blog Regularly www.YourSlimmerAbsandThighs.com

19. Make sure you use the ‘Your Slimmer Abs and Thighs Transformation’ to guide you through your transformation. Start Here —>> Your Slimmer Abs and Thighs Transformation —-  It’s Completely FREE 

20. Order your Copy of ‘Burn Female Belly Fat’ Program for only $4.99 to Guarantee you lose your stubborn fat as fast as possible. —->>> Burn Female Belly Fat

Your Friend and Transformation Coach

Alex Eatly x

Ok here we go – it’s the 4^th week of your slimmer abs and thighs transformation and we need to set your fat loss goals.

Last week you should have measured your body weight, body fat and circumferences for your chest/hips/waist/upper arm/thighs and calves. Now this week you need to set your goals in line with the measurements you got last week.

This simple procedure must be completed before you begin your transformation.

If you ignore this step – like most women do – you are destined to fail no matter what you do or how hard you try. Setting your Fat Loss Goals is crucial, whole books have been written about goal setting – that’s how important it is.

The truth is though, that most people never actually decide what they really want. This is the main reason for failure in most cases, the lack of clear written goals.

How can you possibly hit a target you can’t even see?

If you don’t know where you’re going, you’re probably not going to end up anywhere!

Goals give you direction by helping you define WHAT you want, WHY you want it and HOW to make it happen.

5 Tips for setting your Fat Loss Goals

1.      Make sure you set specific fat loss goals

Most women set really vague goals for their fat loss, something like, ‘I want to lose a few pounds’ or ‘I want to lose fat from my thighs’ or ‘I want to lose belly fat’.

That’s a good start, but it’s too general, narrow it down, be specific, right down to the digit.

• Exactly how many pounds?
• How many inches?
• Where from?
  •  
    • How many inches off your chest?
    • How many inches off your waist?
    • How many inches off your hips?
    • How many off your thighs?
    •  and so on and on
• How much do you want to weigh?
• What dress size do you want to be?
• Who would you like to look like?
• When do you want to complete your fat loss goal?

2.     Your Fat Loss Goals must be measureable

The Fat Loss goals you set must be able to be measured – otherwise you’ll never know whether you’ve actually reached your goals or not.

3.     Set Big Exciting Fat Loss Goals

Most women are scared of setting goals and only ask for what they think they can get, that’s not FUN! Come on ladies – Your Going to Set Goals that YOU REALLY WANT! Small goals are not motivating – big exciting goals that you Really Really want to achieve are motivating.

Please don’t be afraid to think big and set your sight high because you’ll only hit what you aim at.

Decide NOW what you truly want to look like if you could have any body you wanted.

4.     Your Fat Loss Goals Must Have Realistic Deadlines

‘There are no unrealistic goals, just unrealistic deadlines’.

  

Make an entire list of goals, not just one. Set long term and short term goals, break your big goal into smaller chunks making it easier to achieve. 

Write goals for everything – fitness, nutrition, relationships, career everything.

• Your ultimate long-term goal
  •  
    • Too Have a Body Like  Jessica Alba ->

• 12 month goal
  •  
    •  Lose 22 pounds of body fat, 2 inches from my chest, 2 inches from my waist, 1 inch off both thighs, dress size 12 in 12 week 2 days 31 minutes and 2 seconds.

• Three month goals
  •  
    •  It’s possible to do the above goal in 3 months if you’re really good!!!!

•  Weekly goals
  •  
    • Workout 3 times a week for 40 minutes, only have 3 cheat meals, eat breakfast every day and so on.

•  Daily goals (habits to develop, things to do every day repeatedly)
  •  
    •  
      • Consume 5 – 6 small meals a day of similar caloric value (3 main meals & 2-3 Snacks)
      • Consume lean protein, fibrous carbohydrates and healthy fats with every meal.
      • Eat 5-10 different coloured fruit & vegetables.
      • Drink ½ of your body weight in clean water

• The goal to always beat your personal best!

When looking to lose body fat – you would want to aim for 1-2 pounds a week (0.5% Body Fat) so calculate your goals using this time period.

You can lose more than 1-2 pounds a week but when setting your goals keep thse type of figures in mind.

5.     Establish the emotional reason behind your goals and use it!!

We all have days when we can’t be bothered or try finding excuses not to exercise or skip a meal.

If you have a strong enough WHY you can bear almost any HOW.

So set your goals right now and post them below

Your Friend and Transformation Coach

Alex Eatly x

Next week discover:-

The most powerful fat burner