http://www.wikihow.

com/Lose-10-Kg-Fast
http://www.dietburrp.com/how-to-lose-weight-effectively/
http://www.dietburrp.com/WATER-WEIGHT-HOW-TO-LOSE-WATERWEIGHT/ http://www.dietburrp.com/indian-diet-plan-for-weight-loss/ http://www.dietburrp.com/south-indian-diet-plan-for-weight-loss-1200calories/ http://www.dietburrp.com/thyroid-and-weight-loss/ http://www.dietburrp.com/burning-body-fat-for-weight-loss/ http://www.dietburrp.com/burning-body-fat-for-weightloss/#comment-6550 http://www.exambuzzer.com/2013/04/ssc-mts-result-2013-multitasking.html#comment-form http://www.examdiary.in/ssc-multitasking-non-technical-multitaskingexam-result-2013/ http://www.examdiary.in/ssc-multitasking-non-technical-multitaskingexam-result-2013/#comment-452

How to Lose 10 Kg Fast

Follow a Specialized DietExercise
Edited by Maluniu, Leona, BR, Teresa and 53 others

Knowing how to lose 10 kg (22 lb.) fast is one way to look better, feel better and boost self-confidence. While there are many ways to lose weight fast, learning how to lose it in a healthy way increases your chances of being able to keep weight off permanently. By cutting back on certain foods, following a specialized diet and exercising daily, you will be able to reduce body fat by a significant percentage within a few weeks.

Method 1 of 2: Follow a Specialized Diet

1.

Eliminate all processed foods from your diet. This includes high sugar drinks, such as cola, fruit drinks and cool aide. Eliminate any additional sugar you use in your coffee. Stop eating any high fat, high sugar foods such as candy bars and cookies.
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2.

Replace all liquid drinks with ice water. The body has to work harder to process ice water because of its cold temperature. This helps the body burn a few extra calories every time you drink it. Water also helps to cleanse the body of any toxins.

3.

3
Drink at least 10, 8 oz. (236 ml) glasses of water a day for a month. Avoid using any type of sugar or artificial sweeteners to flavor water. They won't help you.

4.

4
Eat plenty of fresh fruits and vegetables, especially apples and citrus fruits. These accelerate the body's fat burning process. Avoid buying canned goods. These items have large amounts of sodium and sugars in them, which can interfere with your body's ability to lose weight and reduce body fat.

5.

5
Consume plenty of whole grains. Replace white bread with whole wheat bread. Replace white pasta with whole-wheat pasta and white rice with whole grain rice. Buy whole grain cereals and breakfast bars.

6.

6
Purchase non-fat milk or skim milk. Drink this instead of regular milk. Use non-fat milk for low-fat smoothies, cereals and coffee drinks.

7.

7
Buy lean meats such as skinless and boneless chicken breast. Purchase ground turkey instead of ground beef. Also, make sure the ground turkey you purchase has 7 percent of fat or less.

8.

8
Eat plenty of small meals throughout the day, as opposed to 3 big meals per day. Eating small meals throughout the day keeps the metabolism constantly working. It also decreases your appetite.

9.

9
Limit caloric intake to 1,500 calories a day, for a month. The calorie intake number is the most important part of losing weight. Also, keep track of fat grams. Do not eat more than 30 grams of fat per day.

Method 2 of 2: Exercise

1.

1
Exercise daily, 6 to 7 days a week. Perform various cardiovascular exercises for 30 minutes in the morning and 30 minutes in the evening.

2.

2
Lift weights for 30 minutes after each session of cardiovascular exercise. Perform various weight lifting exercises that work the bicep, triceps, pectoral muscles, latissimus dorsi, anterior and interior deltoids.

3.

3
Perform squats and lunges for 3 to 4 days a week after you complete your weight lifting routine for the arms. Building muscle in the legs is imperative to weight loss because the more developed the muscles are in the legs, the more calories you burn.
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Tips

Drink two glasses of water 10 minutes before every meal. This will fill you up, causing you to eat less in your meal.

When it comes to treating yourself, think about how available this treat is. Do you only get mom's chocolate cake once a year? Have a slice. Could you have that doughnut any time you walk past the bakery? Give it a miss.

Attempting to lose more than 10 kg (22 lb.) in a month's time makes it more likely that you put weight back on. To lose weight in a healthy way, give yourself more time.

How to lose weight? Oh come on!! Every other person in the world seems to be questing after an answer to weight loss. Majority people now that lifestyle changes can help them. !ut are we ready to accept these changes to lose weight? "t requires great Motivation to actually get there and get losing. #hose who now the ey might lac motivation$ and there are those who are motivated and all charged up and loo ing out for a perfect plan to follow for weight loss. #ips that may wor on man$ may not wor that well on a woman. %o dear readers$ if you are loo ing for an answer on &How to lose weight?' you will find your answer in this article.

How to lose weight

Reality check ( "f you want to now how to lose weight. )irst you must decide how much you really need to lose. *hen you step up for a weight loss program$ the first step is to now where you are standing on your !M" +body mass inde,scale..alculate your !M". /im to be healthy not s inny. /nd set a realistic goal. #he label &si0e 1 &does not stand anywhere near &healthy'. Calculate your requirements ( / lot of people completely give up on eating. Or pass on the day on just liquids or even a single cucumber. %uch ind of crash dieting leads to only failure. /ll you lose is your confidence and motivation$ and not weight. #he right approach is to calculate your !M2 &+Minimum calories required by your body to carry on the important processes in your body- and consume a minimum of those many calories$ to sustain body processes. 3ou can also analyse your body fat percentage to now how much fat needs to be lost.

Extremes are bad$ even for weight loss. %o how to lose weight? 4ivide your weight loss in 5 phases.

How to lose weight; Phase I 6 Gi e u! on all unhealthy "ood. /ny food that ma es you feel good now but guilty later$ or you get conscious while eating$ or those foods that you hide and eat are definitely not correct for your weight loss. %tart by dropping Maida$ refined flours$ too much sugar$ salt$ oil$ butter$ ghee$ margarine. 6 #ind your quantity o" intake. "f you consumed 5 roti 7 8 slices of bread $ or 9 soup bowl full rice$ cut it to 975rd . .onsume only : roti7 5 slices of bread or 975 rd bowl rice. you may want to read6 "s rice healthy? can you eat rice and still lose weight 6 $dd more o" eggies and "ruits. *hile avoiding those starchy ones li e potato$ banana$ and mangoes. *herever possible eat fruits with the peels. 6 $dd weight loss s!ecial "oods to your routine. ;reen tea$ warm lemon water $ soa ed almonds$ uncoo ed raw veggies$ loads and loads of melon fruits and water. 6 Re!lace the unhealthy with healthy. 2efined flour with whole flour$ red meats with lean meats$ whole mil with s immed mil $ frying with ba ing$ roasting and grilling. 6 Introduce a medium to slow !ace exercise li e yoga$ meditation$ wal ing to your routine. "f you plan to join gym$ don<t do it immediately. =oin after your 9 st phase is successfully completed. .ontinue the regime for a month. !y the end f this phase you would probably lose around : ( :.> gs of weight. "f not. 4on<t worry. 3ou would lose later. *hat is important is now your body is used to a healthier lifestyle? it is ready to under go some more hardship for weight loss. %o now the big question$ how to lose weight in phase ""

How to lose weight; Phase II /part from continuing the rules from phase "$ you now need to further cut down some calories and increase your activity levels.

6 .ut down your calorie inta e further by :11 ( :>1 cals. 4ivide your meals in @ and ma e sure to eat something every 565.> hours. Have a good brea fast but light lunch and dinner. 6 /fter each meal$ have a cup of warm lemon water . #his will increase your metabolic rate and help in digestion. 6 "ncrease your e,ercise time and e,ercise level a gear up. "f you want to join gym$ wor out for 8> ( >1 mins. *ith first 81 mins of aerobic e,ercises and later 91 mins of anaerobic e,ercises. Or you can join other activities li e swimming$ lawn tennis$ hi ing$ s ating. Or if you are wal ing$ than start bris wal ing and jogging. 6 "ndulgence is allowed. 3ey!! if you really wish to party and enjoy . 4on<t bac off. 3ou are only dieting and not on a punishment. %o go ahead enjoy your day off. !ut ne,t day get to your e,ercise and diet regime. 6 .hec weight only once in a wee . #hose who chec weight every day. or even 5 times a day are nown to give up on their diet routine easily. 3ou will ta e at least 5 months on this phase to be able to lose around A gs of weight. May be a little less or may be a little more depending on your dedication$ age$ body pattern and health score. !ut nevertheless your health is improving. /nd so is your fitness level. %o be happy and then its time to now how to lose weight in Bhase 5.

How to lose weight; Phase III %

#his is where you will start wor ing out more and the rate of weight loss will fall down. 3ou must have heard$ #he last few gs are always the hardest to lose. !ut after coming this far. 3ou wouldn<t want to give up. #rust me. !y now you will clearly see the future body you want$ and that will get you going. 6 Change your !attern ( now that you were already e,ercising hard and dieting harder. *e don<t want you to starve. Blan your moves. .hange your patterns$ the time that you wa e up$ your meal timings$ your e,ercise timings and the time you hit the bed. /nd suddenly you will notice the weight going down.

6 Cic bo,ing$ tai chi and Bilates are the best plateau brea er e,ercises for women. "f possible$ choose one of these. "f not then simply increase the timing and intensity of your current e,ercise. 6Most importantly. 4on<t give up. .ontinue your hard wor and within a matter of few days? you will see the last few ilos just flying off. Deaving behind your dream body. / healthier you. %o now that you now how to lose weight$ ;et those shoes on and get going. "f you are loo ing for diet plans . do chec How to lose weight from hips and thighs south indian diet plan for weight loss 9:11 cal diet plan for weight loss "ndian diet plan for weight loss 91 common mista es dieter ma e Ever wondered why your weight eeps fluctuating every day ? you wor out more than usual in the gym on a particular day only to find your weight has increased by a g instead of reducing. and you wonder ' why ? ' well the reason is ' *ater weight'. *hile above written lines are true for most men who wor out for weight loss$ *omen worry more about the water weight and how to lose water weight.

Water Weight : Reasons of gaining water weight

9E Hormonal &luctuations ( women e,perience bloating and gain water weight of :65 gs just before their menstrual cycle. #his weight usually clears off by >th day. women in menopausal age often gain off and on water weight. Hormonal problems li e B.O4 and B.O% may also lead to bloating and water weight gain. :EExcessi e gym workout ( Formally if you wor out harder in the gym on a particular day you would e,pect to burn more calories and lose more weight. !ut majority of you would notice a weight gain on the ne,t day.

*ell you definitely burnt more calories$ but the weight gain amounts to water weight. when the muscles get over wor ed they hold more water for their repair and recovery. 5E Excessi e intake o" sodium ( e,cess inta e of table salt 7 pic les 7 etchup 7 other foods with sodium as a preservatives will all lead to water weight gain. /lcohol$ canned foods$ sugar and e,cessive crash dieting will lead to gaining water weight. Fow you now the reasons of gaining water weight. lets now see how to lose water weight.

Water Weight ; How to Lose Water Weight

9E 'rink more water ( while it may sound contradictory$ but you need to drin A ( 91 glasses of water everyday to flush out the e,cessive sodium in the body. /long with water $ you should also increase the inta e of other liquids li e herbal teas and green tea$ cranberry juice$ and other juices. /void soups during bloating as it may contribute to increase sodium in blood. :E (imit sodium Intake ( %odium binds water in the cells and increases water weight. "f you wish to reduce swelling 7 bloating 7 water weight$ you should limit your salt inta e to 9111 mg a day +97: tsp 7 day- till your bloating is reduced. and then increase it to :111 mg 7day +9 tsp7day-. 2educe the inta e of processed foods 7 canned foods 7 pic les 7 chutney and soups. replace salted nuts with unsalted ones. replace the regular sodium salt with pottasium salts 7 roc salt 7 blac salt. 5E &ruits and )egetables ( Melons$ papaya and .itrus fruits li e orange and lemon have a diuretic role. increase the inta e of these fruits. increase the inta e of cucumber$ lettuce +salad patta-$ tomatoes$ peppers$ carrots and onions. see this article for a list of diuretic foods that will help you in losing water weight. 8E *to! Crash 'iets ( .rash diets are bad and can lead to water weight gain. stop crash dieting and eat something every 568 hourly to get rid of water weight.

>E Exercise ( E,ercising is important for losing not only fat weight but also your water weight. e,ercise increase the respiratory rate and helps lose water weight through increased sweating. edema due to illness can also contribute to gaining water weight. /bove mentioned tips are safer way to reduce the water weight instead of popping pills each time. .hanging your lifestyle to increase liquid inta e and healthy eating will help you in both losing fatand water weight. Here is a sample for 3ouG

Indian Diet Plan for Weight Loss (1200 calories)

&ood Item $mount Calories +kcal, Protein +g,

Early #orning

Du ewarm water with lemon

9 cup

#ea +without sugar-

9 cup

5>

Marie biscuits

>@

-reak"ast

% immed mil with sugar

9 glass

H1

!rown bread upma

9 plate

:1>

OR

!esan .hilla

:H1

9:

#id-#orning

)ruit salad

9 medium bowl

81

(unch

Ieg Chichdi

9 medium bowl

:1:.>

H.>

Ieg raita

9 small bowl

J>

5.>

Mi, veg salad

9 bowl

51

E ening

#ea +without sugar-

9 cup

5>

*heat rus

9:1

'inner

Missi roti +without oil-

:11

Mi, veg

9 medium bowl

H>

.urd

9 small bowl

51

9.>

.otal

/0/1 kcal

2342 g

*hen Careena Capoor started off with her &si0e 0ero' venture$ many people thought that she will not be able to lose her hefty loo ! !eing a typical Bunjabi woman with all the &Bunjabi tastes'$ how could she finally achieve to hit the target? "t was passion coupled with dedication that allowed to her to get into &#ashan' or &style' while defeating her intense urge for /loo Barathas$ a &must6have' brea fast in every Bunjabi family! 4o chec our other regional indian diet plan for weight loss

%outh "ndian !engali Maharashtrian 7 ;ujrati

How is an Ideal indian diet plan for weight loss

ade !

/n "deal "ndian diet plan for weight loss can be designed eeping in mind the person<d individual requirements. Every person has different caloric requirement. the calorie requirement is based on various factors li e age$ se,$ medical conditions$ activity levels$ metabolism etc. #o Dose weight in a healthy manner$ calculate your !M2 + !asal Metabolic 2ate-. #his will help you in nowing how many minimum calories your body requires in order to function properly. #his %ample north ( "ndian diet plan for weight loss$ will provide you with an idea of what ideally a 9:11 calorie north "ndian meal loo s li e. /lthough you must understand that this is just a generali0ed "ndian diet plan for weight loss$ it may or may not suit your weight loss goal as there are chances your body requirements will be different. %o do consult your dietician in person to now if you can use this 9:11 calorie Forth "ndian 4iet plan for weight loss.

%outh "ndian 4iet Blan for *eight Doss !!! 3ou Might just Daugh out loud. #he titillating aromas of the %ambars and 2asams can actually ill your desires of weight loss.#he %outh "ndian cuisine is as rich as a anjivaram saree can be. !ut this richness is again a reflection of fat which will add on the waist si0e of each saree flaunter.

#he healthier side of the traditional south "ndian platter consists of variety of oshimbiri$ which now a days is as side linned as it is positioned on the banana leaf. !ut Fevertheless$ Fothing is impossible if you ma e up your mind. so here it is$ ' 9:11 calorie %outh "ndian 4iet Blan for *eight Doss !! '

"o#th Indian Diet Plan for Weight Loss (1200 calories)

Food Item

Amount

Calories (kcal)

Protein (g)

Early Morning Lukewarm water with lemon Tea (without sugar) Marie biscuits Breakfast "agi gan#i$"a%a gan#i

1 cup

1 cup

35 5!

1 glass no no

1&& 15& 15& 4 3

or
'(li with )ambar
or

*eer (osa with Coconut chutne+ mid-morning ,ruit sala( -reen tea (without sugar) lunch "agi ball ( .oshimbiri /us saaru Cabbage pal+a Eevening -reen tea (without sugar) 0heat rusk Dinner Chapati (without oil) /hen(ekai go##u no ) $steame( rice

1 m bowl 1 cup 1 bowl 1 bowl 1 bowl 1 bowl 1 cup

4& 35 && 3& 5& 5& 35 1 & &&

3 1 4 ! ! 4

1 small bowl 1&&

Cur( Total

1 small bowl 3&

KKK

115 4515 g

1131 kcal

#he above mentioned south "ndian diet plan for weight loss is a sample plan for how a 9:11 cal south "ndian diet plan for weight loss loo s li e. Of course you can add up a lot of options based on the right choice of veggies. li e for eg. you can replace bhende ai gojju with brinjal 7 onion 7 tomato etc .. whichever vegetable you desire to eat.%tic to the basic recipes of oshimbir and add varieties so that you dont get bored of the plan. do have a read at how you can lose weight effectively. How to a$e a personali%ed so#th indian diet plan for weight loss!

#o ma e a south "ndian diet plan for yourself$ follow the following steps

.alculate your !M2 + !asal Metabolic 2ate - to now your basic calorie requirement. .alculate your !M" to now how over weight you are and how much you really need to lose to be healthy.

/nalyse your body stats .#hese indicators will help you figure out a realistic goal. "t is not healthy for any women to point blan ly aim at reaching >1 C;s . >1 may not be healthy for you. 2ight weight will depend on your body built$ your height$ your activity levels and your lifestyles. Hope this south "ndian diet plan for weight loss helps you in achieving your goals. /ll the best .

3ou might be interested in reading How to lose water weight How to lose fat from hips and thigh #hyroid and weight loss

#hyroid and weight loss has been a common problem among women. #hyroid is a small butterfly6shaped organ situated in the middle of nec . "t is one of the largest endocrine glands and helps in the secretion of many hormones$ such as thyro,ine +#8-$triiodothyronine +#5- and calcitonin$ that regulate the metabolism rate of the body.

.hyroid and weight loss ; .he relation 53ou may be wondering what leads to weight gain during thyroid problems. #hyroid gland regulates the metabolism of the body and it is indirectly related to body weight. when the body enters ' hypothyroidism' the production of the thyroid hormone is decreased and the body metabolism decreases leading to weight gain. "t also causes fluid retention leading to added weight. Other factors which add up on the weight gain are? increase in food inta e$ decrease in physical activity as a result of fatigue$ and the aging process "f you too have hypothroidism and are loo ing to lose weight$ here are some tips for you. #hyroid and weight loss .

&h'roid and weight loss

Dosing weight with hypothyroidism is a challenging tas . /ll those with hypo thyroid andweight loss on their mind$ go for a very low calorie diet which can further lower the body<s metabolism$ worsening the problem. hence a correct approach is needed .

6ee! a check on your thyroid le els G 2emember the answer to your weight loss question is solving the reason of weight gain. "f you have thyroid and weight loss is your goal$ you must eep a chec on your thyroid levels. ta e your medications regularly without fail and eep your levels as close to the normal range as possible. and you would see your weight coming to normal. .hec your thyroid levels every 568 months$ or atleast once in @ months.

Increase your $cti ity5 lowered metabolism is the main hurdle for those struggling with thyroid and weight loss . "ncreasing the activity levels through e,ercise will help in increasing the metabolism. increase your activity level by including a 51 ( 8> mins e,ercise session$ be it wal ing$ yoga$ tai chi$swimming$ cycling or gyming. ta e stairs every time you have to climb up or down. short medium pace wal s after your meals will be beneficial too.

Increase your water and "iber intake5 Hypothyroidism can cause chronic constipation$ water retention and edema. increasing water and fiber inta e will help in regulari0ing bowel movements. "ncreased *ater consumption will also hep in flushing out your lymphatic system$ further helping water retention problems.

Increase *elenium intakeG #o supplement selenium in your diet$ include bran$whole wheat$tuna$ onions and tomatoes in your diet.

Increase Iodine intake5 "ncreasing iodine inta e will help in improving the thyroid functions. eat iodi0ed salt. "f the doctor advises$ go for iodine supplements.

Increase 7our #etabolism G the ey for thyroid and weight loss is increasing your metabolism. here are some tips on how you can do that.

iE Ha e 2-8 mini meals ( small and frequent meals helps in reducing the sugar spi es and balance the blood sugar level. this will help in avoiding hunger pangs. small frequent meals help by eeping the digestive system on the go. "t helps in burning more involuntary calories and prevents storage of )at. iiE Green tea 6 drin ing green tea will increase the metabolic rate and your energy levels. hypothyroidism ma es you feel tired and fatigued all the time. ;reen tea will help in decreasing the stress levels and will give you the most needed energy ic . iiiE 9arm water and (emon ( a glass of warm water and lemon early in the morning and after your main meals will help you in eeping the metabolism rate up through out the day.

.hyroid and weight loss 5

&oods to eat 5 "nclude a lot of carrots$whole grain cereals$ avocado$ apricots $ fish$ asparagus $ olive oil$ sunflower seeds.

&oods to a oid5 Eat less of broccoli$ lima beans$ cabbage$ peanuts$ sweet potato$ mustard$ ale$ ohlrabi$ linseed and soy products. #hese foods may interfere with iodine upta e in the body. don<t cut these foods out completely$ just eep these to a minimum.

*hether the e,cess weight accounts from thyroid or other hormonal issues$ the ey to weight loss is to correct the underlying condition while monitoring your diet $ eating the right things and avoiding whats wrong and e,ercising. / healthy lifestyle since the very beginning is the solution to every weight related problem. including thyroid and weight loss . 3ou might also want to read 6

-urning -ody &at &or 9eight (oss :

March 9$ :195 by Payal11 Comments

*ant to start burning body fat for weight loss ? "n this article$ i have tried to e,plain to you the best calorie burning approach in order to achieve better weight loss results. lets find out how you can start burning body fat for weight loss. Human body is designed in a way that it can use either carbs$ fat or protein for its energy purpose. !ody decides to use its source based on various factors $ li e availability$ type of activity etc. Barticularly while e,ercising $body does not choose to burn fat immediately. hence short duration e,ercises may not be very effective in burning your body fats. here is a short description of the way the human body uses the two different sources energy.

Burning body fat for weight loss

*hatever you eat$ is metaboli0ed and simple sugars are formed in the body. these sugars satisfy the immediate energy requirements of the body. #he e,cess simple carbs are then converted to glycogen and stored in the body. these glycogen stores are called upon when the blood sugar starts depleting.

%tage 9

1 mins to 9> mins 6 4uring this phase$ the body uses the simple sugar in the blood for its energy requirements. those who eat a low carb diet have limited glycogen stores in the body. #hey may lac stamina and feel tired immediately.

#hose who wor out for short durations tend to burn only carbs and not really burn body fat for weight loss. #his may help in maintaining the current weight but not really in losing weight.

%tage :
9> min to 51th min ( /s the training session progresses further$ !ody shifts from using simple carbs to utili0ing the glycogen stores."n order to Ltili0e these glycogen stores to the fullest$ one must increase the intensity of wor out. once the glycogen stores are utili0ed the body turns towards burning body fat for weight loss.

%tage 5 ( !urning body fat for weight loss

/fter 5> minutes of e,ercise$ the body enters the )at burning 0one. in this phase the ma,imum calories burn are derived from body fats. how much body fat you would burn will depend upon the training intensity. /lot of people either stop wor ing by this time or they get tired and reduce the intensity by doing yoga or other slow e,ercises. !ut they are at a loss. /lthough weight loss would occur if you are following the energy deficit law$but you might not be burning body fat for weight loss.

&raining Intensit' and (#rning )od' fat for weight loss

#raining intensity is equally important as training duration in deciding whether the body would be burning carbs or burning body fat for weight loss. 2ecent research have suggested that a long duration moderate intensity aerobic wor out is much more effective for weight loss as compared to high intensity wor out."n

these long duration e,ercises$ the boy utili0es its glycogen stores effectively an starts burning boy fat for weight loss. 4uring high6intense training sessions such as interval running$ the human body tends to prefer carbohydrates as the main source of energy as carbohydrate can be easily accessed and used to fulfill the energy needs during the e,ercise. Conclusion #he human body uses its source of energy depending upon factors li e wor out intensity $ wor out durations$ body types etc. you would lose weight as long as you are successful in creating the required energy deficit #he best way to lose weight is by using both energy sources$ burning carbs as well as !urning body fat for weight loss.

"ncrease training duration and intensity. /lternate between a hard interval wor out and a low cardio session 4evelop good eating habits as well if you want to eep the weight off for life. Fo matter how much you push yourself on the treadmill$ you can never compensate for bad eating habits. so burn fat without getting fried

#han you for reading at 4iet!urrp. #he above given article clarifies a lot about your question. " f ypou are in for weight loss$ and have a goal of losing more than 91 gs$ then you have to eep changing your routine to 9> mins ( warm up$ ne,t 9> min ( treadmill$ cross trainer $ cycle$ rower. and the ne,t 9> min heavy weight lifting. +anerobic e,ercise li e weight lifiting helps in losing fat more than any other e,ercise-

/fter doing this for a month or : $ you would notice that these e,ercise are not helping in further weight reduction$ this mostly is because the body is now used to the routine and has completely adjusted and adpated this e,ercise. so you would need to bring about some changes $ which would involve $ an added 91 min treadmill jogging after the anerobic e,ercise $ or combining both aerobic and anerobic e,ercise by wal ing on the treadmill with weights either on your bac or

holding in hands$ whichever is safer and convinient. and you would see miracles happening.

*al ing with weights on the treaadmill has helped so many of my clients move theri plateaued weight.

M caution ( wal ing on the treadmill with weights should be done in front of an instructor as it is a little ris y for the beginners. you might lose balance and hurt yourself. hence practise this act safely and with an instructor.

-urning -ody &at &or 9eight (oss :

March 9$ :195 by Payal11 Comments

*ant to start burning body fat for weight loss ? "n this article$ i have tried to e,plain to you the best calorie burning approach in order to achieve better weight loss results. lets find out how you can start burning body fat for weight loss.

Human body is designed in a way that it can use either carbs$ fat or protein for its energy purpose. !ody decides to use its source based on various factors $ li e availability$ type of activity etc. Barticularly while e,ercising $body does not choose to burn fat immediately. hence short duration e,ercises may not be very effective in burning your body fats. here is a short description of the way the human body uses the two different sources energy.

Burning body fat for weight loss

*hatever you eat$ is metaboli0ed and simple sugars are formed in the body. these sugars satisfy the immediate energy requirements of the body. #he e,cess simple carbs are then converted to glycogen and stored in the body. these glycogen stores are called upon when the blood sugar starts depleting.

%tage 9
1 mins to 9> mins 6 4uring this phase$ the body uses the simple sugar in the blood for its energy requirements. those who eat a low carb diet have limited glycogen stores in the body. #hey may lac stamina and feel tired immediately.

#hose who wor out for short durations tend to burn only carbs and not really burn body fat for weight loss. #his may help in maintaining the current weight but not really in losing weight.

%tage :
9> min to 51th min ( /s the training session progresses further$ !ody shifts from using simple carbs to utili0ing the glycogen stores."n order to Ltili0e these glycogen stores to the fullest$ one must increase the intensity of wor out. once the glycogen stores are utili0ed the body turns towards burning body fat for weight loss.

%tage 5 ( !urning body fat for weight loss

/fter 5> minutes of e,ercise$ the body enters the )at burning 0one. in this phase the ma,imum calories burn are derived from body fats. how much body fat you would burn will depend upon the training intensity. /lot of people either stop wor ing by this time or they get tired and reduce the intensity by doing yoga or other slow e,ercises. !ut they are at a loss. /lthough weight loss would occur if you are following the energy deficit law$but you might not be burning body fat for weight loss.

&raining Intensit' and (#rning )od' fat for weight loss

#raining intensity is equally important as training duration in deciding whether the body would be burning carbs or burning body fat for weight loss. 2ecent research have suggested that a long duration moderate intensity aerobic wor out is much more effective for weight loss as compared to high intensity wor out."n these long duration e,ercises$ the boy utili0es its glycogen stores effectively an starts burning boy fat for weight loss. 4uring high6intense training sessions such as interval running$ the human body tends to prefer carbohydrates as the main source of energy as carbohydrate can be easily accessed and used to fulfill the energy needs during the e,ercise. Conclusion #he human body uses its source of energy depending upon factors li e wor out intensity $ wor out durations$ body types etc. you would lose weight as long as you are successful in creating the required energy deficit #he best way to lose weight is by using both energy sources$ burning carbs as well as !urning body fat for weight loss.

"ncrease training duration and intensity. /lternate between a hard interval wor out and a low cardio session 4evelop good eating habits as well if you want to eep the weight off for life. Fo matter how much you push yourself on the treadmill$ you can never compensate for bad eating habits. so burn fat without getting fried