How to Safely Burn Two Pounds of Body Fat Every Week

How to safely burn two pounds of body fat each week and keep it off! New Years Resolutions bring about many changes for the New Year, but what about the weight loss goals you have set out to accomplish year after year only to fail miserably every time. Are you one who will say? "This year is going to be the year I loose this weight!” I'm sure there is a diet or two you haven't tried, but unfortunately loosing weight this way isn't the safest or least expensive route. Chances are you will only gain it back. If you follow this advice you will burn body fat safely and effectively, loosing actual body fat that wont just creep back on in a couple of months (or) when you run out of that wondrous diet pill that cost’s an arm and a leg.
In order to get the results you have been looking for you are going to have to exercise. The key is to pay attention to your body and with the use of these tools you should be able to see the pounds drop away. It is not going to happen over night but with patience, persistence and perseverance it can happen for you.

Step1

Food Guide Pyarmid

The main thing you will need to consider of course is the types of foods you are eating,(no diet plan to follow). I recommend eating three meals per day, following the food guide pyramid guidelines. Eliminate or cut down on sugar and alcohol. Alcohol slows down metabolism. If you want to loose body fat cut out these two things and you'll begin to notice a difference in the way your body burns fat.

Step2

Full Body Muscle Chart

People come to me and say, " I lost 5lbs this week, isn't that great?” Well...(Hate to be the bearer of bad news)but,the answer is NO. Loosing 5lbs of body fat in one week is not realistic nor is it SAFE. More then likely, what you have lost is water weight and muscle. MUSCLE BURNS FAT and, you definitely don't want to loose the muscle.

Step3

Recomended Fat Analyzer

Now, in order to loose the body fat, you will need to determine how much body fat you actually have. There is a variety of ways to measure body fat but one simple way would be to invest in a hand held Fat Analyzer. They usually run anywhere from $35.00 to $50.00, and there are several different types and price ranges. (A personal trainer would cost you triple) Fat Analyzer is something you will keep and use for years. It works based on the information you program, such as your gender, age, weight, and fitness level. Once programmed, simply, hold it in your hands until you get a reading. It measures by using invisible electrode that go back and forth inside your body measuring (BMI ) Body Mass Index  which determines the degree of body fat or obesity versesleanmass.

Step4

Obese woman

Some people might not feel a need for the Body Fat Analyzer because they can see for themselves. DO NOT GIVE UP. Know that you are going to need more time to develop your muscles. Start a walking program. Make an appointment to see your regular physician and have a physical. Let your physician help you take the steps toward building muscle.

Step5

Polar Heart Rate Monitor

If you are ready to take your fitness level up a notch, (which combines increased lean/muscle mass, and cardiovascular health then you will want the Heart Monitor. I recommend Polar brand. It is the most advanced that I know of. Make sure you buy one that tracks and uses bleeping sounds when you are out of your fat burning zone. (In other words) to maximize this tool do not buy the basic model. Read what it can do for you before you purchase it and be sure to use it every time you exercise. This little device when programmed with your personal data will help YOU reach your fitness goals . It is the most effective tool for measuring proper intensity and heart rate.

Step6

Body's Energy Source (ATP) Chart

What is the fat burning zone? "You might ask" Fat burning zone is a based on several different factors. The body uses different levels of energy in exercise. The fat burning zone is the zone, which says you are working heart and muscles hard enough to burn fat, determined by the heart rate. The body uses (ATP)- Adenozine Triphosphate. (ATP) is a formed in the body as a source of energy, like gas to a car? It uses metabolic pathways all having to do with heart rate, oxygen in the body, and loading or impact on the larger muscles.
Cardiovascular training /aerobic are synonyms and both uses (ATP). In order to burn fat effectively, you will need to combine full body muscle building exercise such as strength training. Another way would be to begin taking Pilate's or Yoga two times per week (for over-all body workout)whatever you choose, combine it with aerobic exercise at least three times per week alternating between the two.

Step7

Rollerblading for exercise Finding your bliss.

What type of exercise do you love that would make cardiovascular exercise enjoyable? It could be swimming, running, rollerblading, jumping rope, ice-skating, walking. Whatever it is, you are going to do this at least 30 minutes per day three times per week minimum. If you want to do five days... great! Now, it takes at least 10 minutes to warm up and a total of 15 minutes (including warm-up) just to access the fat burning zone. Once in the fat burning zone(determined by your handi-dandi heart monitor), you're on your way and ready to burn!

Step8

Journal Progress

Now the fun begins,I recommend writing and logging in an exercise journal. This will be an important tool for tracking progress. By now, assuming you have measured your body fat, scale weight, and current exercise regimen. Write down all the things you enjoy doing, it could be favorite exercise or exercises you would like to try. Be sure to record work-outs specific to FAT BURNING ZONE for instance, if the monitor tracked you as being in your heart zone for 15 minutes but you exercised for 30 minutes. Log that information.
Swam 30 minutes heart monitor tracked progress, fat zone for 15 minutes. At the end of every week calculate and total up how many hours you were in the zone take a measure of your body fat calculation and see where and how you progressed.

Tips & Warnings

• Healthy diet avoid sugar and alcohol
• Build all three levels of fitness which combine strength,cardiovascular and flexibility.
• Make sure to eat a balanced diet three times per day. Skipping meals or not eating, will only work against you. The body stores fat to compensate.
• If you have less then 50% body fat and you want to go from an average weight to fitness level, you'll greatly benefit from having these tools.
• Record journal log daily, do not forget to record amount of time spent in your target heart rate/fat burning zone. Journal writing can be very effective tool. It will also help you SEE what needs to be done (more or less). It will also help you to see when to change exercise program to prevent Plateauing.
• Keep slow steady pace while reaching your goals. Avoid rapid yo-yo dieting and weight loss.
• Metabolism might take time to build so be patient in the process.
• If you feel faint of dizzy while exercising. STOP.
• Use CAUTION when exercising your heart, make sure you know your body's capacity.
• Rapid weight loss wastes muscle tissue and causes the body to gain twice as much the next time, that is the danger of loosing weight too fast.
• Over 40 years of age? Check with your physician before exercising.