Thursday, December 17, 2009

Lose 10 Pounds of Fat Fast - 3 Powerful Tips

Want to lose 10 pounds of pure body fat fast? The tips below are proven to help you boost your metabolism, burn off fat quick, and protect the vital lean muscle tissue that makes you look sexy and makes it a lot easier to keep the weight off. By using these methods you should be able to lose at least 10 lbs of fat within 4 to 6 weeks....

3 Tips to Lose 10 Pounds of Fat Quickly


Clean diet is the key to fast and healthy fat loss. If you can eat cleanly at least 90% of the time you'll be able to shed weight in a very efficient and safe way. The best diets for fast fat loss are based around lean proteins, good carbs, and healthy fats. Most processed foods and refined ingredients must be avoid for best results, especially sugars and "white" flours. Fried foods, trans fats, and other "bad" fats should be avoided to help lower inflammation in your body and make it easier to drop pounds of body fat.

Quality protein should make up the basis of your meals and snacks. Most of your carbs should be the natural, unprocessed, non-starchy kinds: mainly vegetables and fruits. About 20-30% of your calories should come from healthy fats like extra-virgin olive oil, avocado, fish, nuts and seeds, and unrefined coconut oil. Starchy carbs -- especially grains (breads, pastas, cereals, etc.), rice, and potatoes -- should be eaten only on days you do intense strength training (preferably soon after you finish working out).


The human body adapts incredibly quickly to stress. Dieting and cutting calories is a form of stress and the body usually reacts by slowing down its metabolism and, if it goes into "starvation mode", burning its muscle tissue for energy to protect its fat stores. This is one of the main reasons so many extreme diets stop working in a short amount of time. We need to avoid starvation mode at all costs and we also need to try to confuse the metabolism so that it doesn't slow down and stop burning fat.

Some simple ways to do these things include:

-- Keep your protein intake high
-- Drink whey protein shakes every day
-- Make sure you're getting plenty of good fats into your diet
-- Have one huge "cheat meal" every 7-10 (make sure it contains lots of calories)
-- Have a "cheat day" about every 3 weeks (or more often if you're doing lots of strength training)
-- Do short 1 or 2-day juice fasts or "raw food" diets every once in awhile
-- Try cycling/rotating your calorie intake and/or carbohydrate intake in a way that keeps your metabolism off-balance and burning fat


Almost any form of exercise can help you to lose 10 pounds of fat faster. Normal "cardio" training and simple weightlifting can certainly help to speed up the metabolism and burn calories at a quicker rate. But the best exercise for losing fat is probably "metabolic circuit" training. It involves combining full-body strength training with higher-intensity cardio training in a way that literally forces your body to burn up its fat stores for energy while protecting (or, in some cases, even increasing) that extremely important lean muscle tissue.

Metabolic circuit workouts are usually short, 15-40 minute training sessions that involve doing sets of "big" compound strength exercises (think push-ups, pull-ups, squats, and burpees) with bouts of high-intensity cardio thrown in. They tax the body's energy stores in several ways and are super-effective for burning calories and fat. Plus, when done properly, these resistance training-based workouts cause the body to pump out powerful fat-burning hormones (e.g. human grown hormone or "HGH") that allow you to lose fat and pounds even when you're sleeping!

So there you have it: 3 of the best diet and exercise tips for losing 10 pounds of fat fast. By using the tips below you'll be able to burn fat and lose pounds in one of the most-efficient, healthiest, safest, and fastest ways possible.

Good luck and be sure to leave your questions and comments below...


Fat Loss 101: How to Lose Fat Fast

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