There is really no secret to the amount of calories you should eat to lose excess weight fat, but there are actually some variables that need to be addressed if you’d like to speed up your metabolism for enormous weight loss. That’s why I’m going to reveal these 4 essential information, which I consider quite helpful but overlooked on the subject of losing excessive weight.

So as an alternative to considering an excessive amount of about the dangers shedding weight the straightforward way, why not concentrate your consideration more on how you can lose excess weight at the healthiest and safest way.

At the first thought, you could possibly wish to reject avocados and nuts and seeds since they may be high in calories. But, it is best to understand that Those calories and healthful fats will help to fill you up and keep you feeling full. As a result, in the end Those foods will actually enable you to consume less.

Ultimately, your activity degree will determine how many calories you must lose weight in a timely manner. Let’s take into consideration that your activity levels will either be sedentary, highly active, excessive workout, or hard manual labor. You can set ranges on a scale of 1.2 being sedentary all the way up to 1.9 highly active to hard labor.

As a result your focus should really not be on eliminating foods, as that will bring about you to really feel deprived, but rather your focus must be on adding the healthy foods. If you concentrate on the healthful foods, you might automatically reduce and ultimately do away with all the junk foods.

In relation to eating, there are actually three rules to adhere to. Normally eat any time you are hungry. Generally cease eating whenever you feel full. Under no circumstances consume when you usually are not hungry. Comply with a wholesome lifestyle to shed weight.

Inorder to get rid of excess belly fat from your physique then you can try using Fitbit to shape your stomach musclesYou can view the fitness tips given by dieticians, to know about the suggestions given by physicians you can view Fitbit vs bodybugg.

Almost every male species in this world would dream of having a well-built body, and therefore, they tend to build up on weight as much as they can. A well-built body is one that has a good amount of muscle mass, because it’s the muscles that keep the body to stay in perfect shape. But the question that most body builders would ask is this, “Is gaining muscle without gaining fat possible?”

Eating more calories is important if you want to build muscles, but the problem is, eating a lot of calories could make you to gain more fats. But if you are aiming for a well-toned body, you should rid yourself of these stubborn fats. The key to gaining muscle without gaining fat is to speed-up your metabolic rate so that those extra fats that you have consumed will be converted to muscles, and will not be stored as body fats.

Here are tips to speed-up your metabolism in order to gain muscles without the fats.

Eat Properly

The best way to speeding up your metabolism is by eating properly and watching the foods that you eat. By eating the right food, you will be able to prevent fat build-up, and therefore you would be able to gain just the right amount of weight. You must eat mostly complex carbohydrates and proteins, and these include cereals, whole grains, fruits and veggies, for these are the foods that could help to burn all those fats that you have gained.

Cardiovascular Training

Contrary to what a lot of people believe, cardio exercises are actually important if you are trying to bulk-up on muscles. The reasons why people would gain fats even if you have done a lot od muscle training exercises is simply because you do not perform quite enough cardio training exercises. So the next time you hit the gym, make sure that you include high intensity cardio exercises in your workouts, so as to burn all those extra fats that you have accumulated.

Strength Training

It is a common knowledge to everyone that in order to build muscles, you must have a lot of weight training exercises in your workout program. It is highly recommended that you check with your fitness trainer in order for you to know the right amount of strength training exercises that could build your muscle fast. Some fitness trainers would advice to do heavy weights at a fewer repetition, while some would ask you to do lighter weights with more repetitions, just ask them what is suitable for you.

Drink Plenty of Water

So you will be gaining muscle without gaining fat, make sure that you increase your daily intake of water. If you are working out, remember to consume several glasses of water at regular intervals, and do not forget to drink plenty of water after you eat your daily meals. Water is very important as it helps to keep our muscles hydrated, and it is also responsible for the distribution of nutrients all over our body.

Eat More

Since you are trying to gain muscle mass, you must feed your body well by eating a lot of foods daily. But I’m not saying that you can just eat anything that you want to, for like I said, you have to be mindful of the foods that you eat daily. When you eat, make sure that your calorie intake is not twenty percent more than your regular daily consumption, and the best way to go about this is to space out your meals.

Plan Your Meals

As mentioned earlier, you must eat a lot of foods daily if you want to gain muscles. But the secret to gaining muscle without gaining fat, despite of eating a lot, is to plan your meals in advance and make sure that each meal has the right amount of nutrients and protein. If you practice eating more meals in a day, instead of the usual three square meals, your metabolic rate will be increased and therefore, you won’t have to worry about gaining fats while you bulk-up on muscles.

Track the Amount of Calories that You Eat

Tracking the amount of calorie that you consume everyday is also very important for you to gain muscles without fats. There are several devices these days that could help you in calculating the amount of calories that you eat daily. Aside from these devices, you can also refer to some websites in the Internet which offers a free calculation of the calories that you have consumed from your daily meals.

Get Enough Sleep

Even though you adhere to all these tips in speeding up your metabolism, you still won’t end up successful if you ignore the most important part of muscle building process which is to get enough sleep. Your muscles would actually build-up and recover during your sleep, so you have to make sure that you get the right amount of sleep every day. Sleeping for about 8 hours each days is enough to speed-up your metabolism.

So now that you have a bit of information on how to go about gaining muscle without gaining fat, it’s time that you put all these in action. Make sure that you adhere to all these advices, so post this somewhere that’s easily visible to you, or just read through it every day so you will be reminded of the things that you need to do while you go on with your muscle building process. And here’s an important advice before I conclude – always make sure that you track your body’s fat percentage so that if you feel that your fat percentage has increased, you better do something to control the fats by performing more cardio in your workouts.

Find out more specific principle about building muscle and lose fat at the same time in build muscle lose fat. But don’t forget to keep your body healthy over the process; much more about this on gaining weight in healthy way.

I have got to share with you an awesome tip for both fat loss and muscle building. Its called the zigzag nutrition strategy.

Its rather quite simple to put it simply.

You simply adjust your calories in a zigzag diet pattern over days, weeks or months, even years. I don’t recommend you do the yearly thing or even the monthly thing for that matter as it will be far too late to know if its working for you or you are just getting fatter with less results and your hard body that lies beneath is going for a long walk down the dirt road.

What I DO recommend is you follow a zigzag nutrition pattern on a weekly and possibly a daily basis. I prefer to do it weekly.

It works like this (once you know your lean body mass requirements).

First you ZIG. Then you ZAG.

You need to first determine how many calories you currently take in or even better, how many calories you need to sustain your Lean Body Mass (LBM). That’s the sexy shape and muscle tone hiding under your layers of fat and water. Once you determine what the machine needs to be fed you then start to plan your ZIGZAG diet strategy.

Now all this is assuming you are eating clean, low glycemic, moderate protein and good essential fats to start with. We can even zigzag your primary macro nutrients as well, but more on that later as we are focusing on zigzag calories for now.

Start your ZIG by reducing your total calories by 200-500 per day. I suggest you do this for the week.

Now the ZAG is to use your required daily amount and add 200-500 calories per day for 1 week.

This will provide you with the required calories to maintain your lean body mass, but surprisingly you will actually have a leaner body following this method after 1-2 months. Bill Phillips wrote about this with Dan Duchaine, Mauro DiPasquali, TC Loma and a few others many years ago (almost 20 years ago). Dan Duchaine reported that this “cycling” trick resulted in +1 to 2 pound of lean and -1 to 2 pound of body fat every 2 weeks for months on end.

That alone is amazing as it means you could be the same weight you are today in a year, but actually have 12-24 pounds less fat and 12-24 pounds more muscle than you do today. This is a HUGE opportunity to change the way you perform, look and feel without changing anything in your diet at all.

If you had a chance to NOT diet and do what you do today, just change the amounts you eat today versus tomorrow following a ZIGZAG nutrition strategy you should at least consider it.

The anecdotal reports on this come from many, including the guinea pigs with the original doctor Jekyll crew above, myself and many of my clients and they are as follows:

* Increased energy
* Reduced fatigue
* Increased healing and recuperation
* Decreased soreness
* Increase lean muscle
* Decreased weakness
* Increased fat loss
* Decreased muscle loss
* Increased strength

And the list goes on, its rather quite amazing, but you will need to experiment and experience it for yourself to be a real believer, trust me, you will become a believer in this ZIGZAG diet strategy.

Remember all this starts with a good nutritional baseline. If you need to do that then there are resources all over the internet, but you have to start with a great nutrition game plan to make this truly effective in the shortest possible time.

To make a ZIGZAG nutrition strategy work for you first determine how to come up with a solid, clean nutrition program. A game plan if you will.

If you goal is to lose fat, then you need to know how much to feed the body. Drop that by 200 calories and that will give you a baseline to start your Zigzag nutrition formula from.

If your goal is to gain muscle, then know what you need to feed the machine and work above your baseline by 200 calories and start your ZIGZAG diet game plan.

Let me make it easy on you.

ZIGZAG for Fat Loss using 2000 calories

2000 calories – 200 calories = 1800 calories baseline
1800 calories – 200 calories = 1600 calories on restricted ZIG days
1800 calories + 200 calories = 2000 calories on recuperation ZAG days
Net average is 1800 calories, the fat loss is much greater than that and so are the lean body mass gains in the process

ZIGZAG for Muscle Building using 2000 calories

2000 calories + 200 calories = 2200 calories baseline
2200 calories – 200 calories = 2000 restricted ZIG days
2200 calories + 200 calories = 2400 recuperation ZAG days
Net average is 2200 calories; the lean muscle gain is greater than that along with the side effect of fat loss

This is all good and done for you, but you still need to know what ratio of primary macro nutrients work for you. That is different for everyone and will change from goal to goal, season to season.

Simple math to lose fat will suggest you eat less carbs than you do today to lose fat. You can increase your protein and healthy fats slightly to offset the calories from the carbohydrate restriction and experience increased fat loss while eating the exact same calories as you did last week.

I would only suggest changing 100-200 calories of carbohydrates for proteins and fats at a time and give it 1-2 weeks to assess the net results. Once you feel you are satisfied with your fat loss results or are at a sticking point, you should then consider a ZIGZAG strategy.

If you are starting out and have no clue where to feed your machine or what ratios to eat and how to implement the ZIGZAG nutrition method, then try this simple math:

200 pounds – 20% body fat = LBM (Lean Body Mass)
200 pounds – 40 pounds body fat = 160 pounds LBM
160 pounds LBM x 10 calories per LBM = 1600 calories
ZIG days (-200 calories) = 1400 calories
ZAG days (+200 calories) = 1800 calories
This might sound lower than you are used to, but remember the goal is fat loss and lean muscle maintenance and you can’t lose fat while eating too many calories.

The ratio I would recommend you start with is 40% protein, 30% carbohydrate and 30% fats.

1400 calorie ZIG days
Protein = 560 calories / 140 grams
Carbohydrates = 420 / 105 grams
Fats = 420 / 46.6 grams

1800 calorie ZAG days
Protein = 720 calories / 180 grams
Carbohydrates = 540 / 135 grams
Fats = 540 / 60 grams

Now you know how to do this for the fat loss, you can do the same process for Muscle Building, but instead of multiplying your LBM x10 calories you will use x12-15 calories per LBM. To stay lean try the same ratios, this will ensure a lean body muscle building experience without adding any unwanted fat.

Of course there are those that claim to be hard gainers, many are just too lazy to work hard enough on their nutrition, exercise and supplement programs, but even they will be surprised by using a ZIGZAG method to lean body gains. Gone are the days of raw MASS forsaking all lean attributes, but if you need that type of a program there are places and merits for that as well.

I love knowing that it comes down to 2 things with nutrition. Simple Science = Math and Personal Choices = Art of crafting a program that will work for you. Most of the Simple Science is out there for you, just choose wisely and make the right ratio, meal timings and food choices that work for you.

Get ZIGZAG programs working for you. You can go between fat loss, muscle building, MASS program every week or month and notice incredible fat loss and lean muscle gains.

I did mention ZIGZAG of the Primary Macronutrients and this can have amazing results for you as well, but is a bit more involved to suggest here and leads me to another article to increase your lean body lifestyle, fat loss and muscle building goals.

Remember when 90% of the world ZIGs to the tune of 1 strategy its time you ZAG and make a difference. 90% of the time the 10% that run the other way are successful in their endeavors.

Patrick McGuire is a Weight Loss, Fat Loss and Lean Muscle Building Specialist, Registered Nutritional Consulting Practitioner, a Certified Strength and Conditioning Specialist, former competitive body builder, semi pro athlete, military fitness trainer with the Royal Canadian Armored Corps, President of Empowered Nutrition and the creator of Done For You Meal Plans

How do pushups burn fat? They burn fat in a couple of different ways. To burn fat more effectively and more quickly you should try to use an exercise that works a lot of muscles at one time.

As far as most fitness gurus this goes against everything they are taught in the class room. These ideas are proven over and over again to work.

Most people would never think of using pushups as a way to burn fat, well think again. The more muscles you use at one time the more calories and fat you will burn at a faster pace.

So let me explain how pushups will burn fat and build lean muscle at a fast pace. Number one, doing pushups bring a lot of muscles in to play. Legs, upper back, lower back abs, chest, shoulders, lats, triceps, biceps, neck, and forearms. So I just named just about the whole body and not many exercises are so complete.

Number two is that pushups are like sprints they train the anaerobic system not the aerobic system. Anaerobic means “without oxygen” meaning you get out of breath in only seconds.

There are only a few bodyweight exercises that will tax the body like pushups. Sprints,. Jump rope sprints, burpees just to name a few, meaning any of these exercise can only be done for a couple of minutes without having to stop and catch your breath.

Pushups trained like sprints will bring you a huge pay off. Meaning when you sprint you may sprint for 15 to 30 seconds, rest and repeat for a number of sprints. You don’t see many fat out-of-shape sprinters. Sprints are almost always lean and muscular.

You can get the same great results using the same concept with pushups. Quick short bursts this will train your system almost the same as sprints.

As difficult as sprinting for 15 to 20 seconds is try doing the same with pushups try pushups as fast as possible for 15 to 20 seconds rest 30 seconds and try to keep it up for as long as possible and tell me how your body feels it won’t take long for your body to want to give out. But instead of stopping just like sprints, the longer you sprint in a workout the slower your times gets. But instead of stopping when your tired and out of breath and your muscles want to quit try doing half pushups meaning go half way down and keep pushing, it’s tough.

Compare a runners body and a sprinters body; then compare someone who trains pushups to the gym rat who spends his time bench pressing and standing in front of the mirror doing curls. The sprinter and the man who trains with pushups, who do you think is in better shape? Now this is not always the case but more then not this almost always the case.

Try the above concept and let me know how you feel. Hell, you can even try some sprinting with the pushups, try this for every sprint you do try pushups with it. If you sprint for 10 seconds walk 10 seconds then do pushups for 10 seconds. It’s up to you to have fun with it.

John Grube B.C.S is an expert on the subject of bodyweight training He has over 25 years of training experience and is the author of How to build explosive pushup power, The Wildman Training Program manual, The New Expanded version The Wildman Training Course and The Super Strength Playground Training Manual.

Burning body fat and building lean muscle mass may not be possible to attain at the very same time but you can still reach both of these goals if you look at your progress every two weeks following a simple alternating program. Would you prefer getting very thin and then building muscle, building muscle mass and then losing body fat or do you want both at the same time? If you are very overweight or obese then you should stick to the first approach, if you are extremely under weight then follow the second approach but if you are somewhere in the middle then the best approach for you none other than the alternating method. If you think that the alternating approach suits you, then keep reading.

The concept is that you do a muscle building program one week and the very next week, follow a fat loss work. Many experts and personal trainers at this point would say – You will lose all muscle that you have built during the first week. Well, why do you think we lose muscle mass? The main culprit is cortisol – A hormone that is a body stabilizer. It stabilizes body temperate and metabolism. If cortisol levels rise, you start losing muscle mass. It rises if you start starving yourself and also right after a workout. If you can keep cortisol levels under control then you are can avoid losing muscle mass. Is you take small and frequent meals and have a good post workout meal; you can avoid muscle loss completely. Here is the two week guide (workouts should not be longer than 30 minutes):

Week 1

Workouts
60 – 80% of your maximum lifts
6 – 10 reps
Slow concentric movements (coming back to the normal position)
Explosive eccentric movements (going against the force)
Rest about 1 minute
Full body workouts
1 compound exercise per body part
Plenty of rest
HIIT once a week after smaller muscle group workout

Diet
High calorie diet – High Low GI carbohydrates, High proteins and low fats
High GI carbohydrates and fast absorbing protein post workout
No fats 2 hours before the workout
25 grams of fiber

Week 2

Workouts (you can also do strength circuits – No long duration cardio)
60% of your maximum lifts
8 – 15 reps (more reps for smaller muscle groups)
Fast and explosive movements
Multiple joint movements
Rest 30 seconds
Full body workouts – alternating between upper and lower body
HIIT 2 – 3 times a week

Diet
High protein, medium unsaturated fats and low carbohydrates
Fast absorbing proteins post workout
Main carbs for breakfast
No fats 2 hours before the workout
25 grams of fiber

You do lots of muscle building, concentrate on full body workouts with high calories in the first week. This increases your testosterone and growth hormone (HGH) levels. Eating the carbs after your workout will slow down the HGH production but increase insulin for protein synthesis and pushing the carbs in the muscles and not storing them. BUT you HGH will raise during the night so no worries . For even better results you can slow down both your eccentric and concentric movements, but lower the weight. The very slow movement in both positive and negative directions is a very very effective way to REALLY exhaust your muscles.

The second week, you lower your carbs to a minimum. Concentrate on losing fat using the testosterone and HGH hormones (these are very powerful fat burners). The HIIT and full body fast workouts will help raise these hormones and your BMR. You will lose body fat like anything.

Try this for a couple of weeks. Before starting, take a measuring tape and measure your waist. If you can, try and get a body fat percentage reading as well. You are sure to lose body fat and gain muscle during this time.