The Truth About Burning Fat – 2 Main Things To Look For When Choosing A Cardio Machine!

The Truth About Burning Fat – 2 Main Things To Look For When Choosing A Cardio Machine!

Set foot in any traditional gym across the country and you’ll find an endless array of different cardio machines… from treadmills to stationary bikes to stairclimbers to ellipticals.

A well structured cardio program obviously plays an important role in any effective fat burning workout plan… but which cardio machines are best and what criteria should we use to determine which machines to focus on?

It need not be a complicated process, but here are the 2 main factors that I would suggest looking out for when deciding which machines to include in your program…

1) The machine should not require very much skill to use.

In other words, stick to cardio machines that are simplistic and mechanical in nature. Your goal during a cardio session is not to aimlessly slave away for a marathon session lasting an hour or more, but rather to keep the session short, concise and highly intensive.

For this reason, you don’t want to have to divert your focus onto balancing yourself on the machine or maintaining a specific form throughout the workout.

Instead, you should pick a cardio exercise that is basic and straightforward to execute so that the majority of your focus can be placed on generating a high level of intensity.

2) The machine should minimize the risk of injury.

One of your primary goals when it comes to both weight training and cardiovascular exercise is to keep your joints and connective tissues strong and healthy at all times. It doesn’t matter how effective and well structured your training routine is… if you end up with an injury, the entire thing will come to a grinding halt.

For this reason, you should try to stick to machines that produce low impact on your joints and that also don’t aggravate any existing injuries you may have.

Experiment with different machines to see how they feel for you. If any specific machine causes you discomfort, make sure to steer clear of it.

Here are a few of the machines I specifically recommend using based on the above criteria…

Upright Stationary Bike

This machine is extremely straightforward to use and will allow you to place all of your focus on generating a high level of intensity without having to worry about your form.

It is also a very low impact exercise and will keep the stress off of your joints. Stationary bikes are also easily programmable and are ideal when performing interval-style training, which is the kind that I most highly recommend.

Recumbent Bike

This is the same as a stationary bike, only your body is in a seated position. The seated position will take some of the stress off of your lower back, which is a nice advantage for those who have previous lower back problems.

Treadmill

Another great choice when implementing an interval-style of training. Treadmills are a great alternative to running outdoors, because the platforms are designed to produce less impact on the joints. If you want to increase the difficulty you can also raise the platform up on an incline.

Stairclimber

A stairclimber can be used by anyone from beginners to advanced. It is another low impact movement and allows you to keep the majority of your focus on putting forth a hard effort. Make sure to avoid leaning on the handle bars as this will reduce the intensity of the workout.

Hopefully this article has helped you understand which cardio machines are the safest and most effective fat burning solutions to include in your program.

To learn all of the details behind structuring an effective fat burning cardio workout, visit The Truth About Burning Fat. You’ll discover everything you need to know about training for maximum fat loss, and can also sign up for my free 6-part fat burning email course to learn even more great tips.

About The Author

Once an awkward, out-of-shape “social outcast”, Sean Nalewanyj is now a renowned fat loss and muscle building expert, best-selling fitness author, and creator of the wildly popular online fat loss program: “The Real Deal Body Transformation System”. Learn how to burn fat and lose weight quickly, safely and permanently by visiting: The Truth About Burning Fat.

The Truth About Burning Fat – 3 Reasons Why Proper Protein Intake Aids Fat Loss

Sean Nalewanyj - Author of "The Real Deal Body Transformation System"

If you want to maximize your body’s ability to burn fat, build muscle and take on the lean, athletic shape you desire, then consuming a high quality source of protein with every single meal is a must.

When we think about modifying our diet in order to burn fat, we tend to think only in terms of the foods that should be avoided. For example, “I should minimize my consumption of saturated fat”, or, “I should cut down on my intake of simple sugars”.

While this is a legitimate stance to take, we also need to think equally in terms of those foods that we should increase our consumption of. High quality protein is most definitely one of them.

Protein is a macronutrient containing 4 calories per gram that essentially forms the building blocks for your entire body. Among a virtually endless list of functions, protein plays the critical role of growth and maintenance in the cells of the muscle tissue, immune system, skin and eyes just to name a few.

It is also heavily involved in production of enzymes and the maintenance of blood health. Every single one of the trillions of cells that you are made up of contains protein.

The body does not have a readily available source of protein to use (as opposed to carbohydrates which are stored in the muscle tissue as glycogen), and therefore you must provide your body with a constant stream through your diet.

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Here are 3 critical reasons why consuming lean protein with every single meal will aid you throughout your fat burning program…

1) Protein produces a thermogenic effect in the body.

A substance that has a “thermogenic” effect in the body is one that causes your core temperature to increase. The average temperature inside the body is 98.6 degrees, but when this level is increased by even 1-2 degrees, the fat burning metabolism is raised and more calories will be expended even at rest.

Because the amino acids from protein are more difficult for the body to digest than carbohydrates or fats, the body must inevitably work harder to break down the protein into these individual components.

This results in a thermogenic effect that causes the body to expend more calories by simply digesting the protein itself.

2) Protein consumption produces a greater satiety effect from meals.

Those on reduced-calorie diets may find it difficult to adjust to the smaller amount of food they will be consuming, and maintaining a high protein intake is a great way to counteract this.

Including a lean source of protein with every meal will keep you feeling full and more satisfied throughout the day and will keep your appetite and food cravings under control.

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3) Protein builds and maintains muscle tissue.

One of the primary factors that determines the speed of your body’s fat burning metabolism is the amount of muscle tissue you have on your body. Muscle is metabolically active tissue, and the more muscle you have, the faster you burn fat.

Not only will sufficient protein intake help your muscles properly recover in between those hard workout sessions, but it will also allow you to maintain the muscle tissue that you already have on your body.

The end result is a fat burning metabolism operating on overdrive, and a lean, athletic appearance that can only be achieved by those with a reasonable level of muscular development.

Clearly, maintaining sufficient protein intake is a very important piece of the fat burning nutrition puzzle.

So, what are the best fat burning sources of protein to include in your nutritional plan?

The following is a list of “acceptable” protein sources to include in your diet. They are all high quality, lean sources of protein containing minimal amounts of fat…

- Skinless chicken breast
- Skinless turkey breast
- Salmon/tuna/fish of all types
- Egg whites
- Lean cuts of red meat
- Low-fat cottage cheese
- Whey protein powder
- Skim milk

If you want to see the most explosive fat burning and muscle developing results possible, you should aim to include one of these protein sources at every single meal.

To get the full inside scoop on proper fat burning nutrition, including detailed info about carbohydrates, fats, caloric intake and more, make sure to visit The Truth About Burning Fat. You’ll gain instant download access to a full collection of customized fat loss meal plans, and can also sign up for my free 6-part fat burning email course to learn even more great tips.

About The Author

Once an awkward, out-of-shape “social outcast”, Sean Nalewanyj is now a renowned fat loss and muscle building expert, best-selling fitness author, and creator of the wildly popular online fat loss program: “The Real Deal Body Transformation System”. Learn how to burn fat and lose weight quickly, safely and permanently by visiting: The Truth About Burning Fat.

2 Simple Steps To Ripped, Shredded Muscles

Sean Nalewanyj - Author of "The Real Deal Body Transformation System"

Picture this scenario…

You’ve been training your tail off for the past 4 months, trying to pack on as much muscle size as you possibly can. You’ve bulked up considerably and are quite happy with the size you’ve been able to achieve.

There’s just one problem…

Along with all of that solid, lean muscle you’ve gained, you notice that you’ve also packed on some excess body fat in the process.

Let’s face it, no matter how “huge” you might be, no one wants to be walking around with a soft, smooth and flabby body. After most trainees have finished their “bulking” phase, they decide that it’s time to “cut down” and strip off the excess body fat that they gained due to their high calorie, muscle-building diet.

How do they usually go about this?

They lighten up the weights and perform higher reps.

This has always been a widely accepted method of “cutting down” and if you ask most trainers in the gym they’ll tell you that “heavy weights bulk up the muscle and lighter weights define the muscle”.

Do you want to know the reality behind the “light weight and high reps” method of obtaining a ripped and defined physique?

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It is completely, totally and utterly DEAD WRONG.

It couldn’t be farther from the truth. In fact, there is no logical basis for this way of training whatsoever, and whoever dreamt up this downright ridiculous way of thinking has caused the vast majority of lifters to waste their time and impede their progress in the gym.

Let me clear this up once and for all: you CANNOT spot reduce.

In other words, it is physically impossible to target fat loss from a specific area on your body. Performing bench presses with light resistance and high repetitions will not magically burn fat off of your chest or cause it to appear harder and more defined.

Every single time you wrap your hands around a barbell, dumbbell or cable, your goal is to stimulate as much muscle growth as you possibly can. There are no special, secret weightlifting exercises that will “define” your muscles or cause them to become more “ripped”.

Training with weights builds muscle mass, end of story.

So how exactly do you “define” a muscle?

The only way to “define” a muscle is by lowering your body fat percentage in order to make your muscles more visible. Body fat reduction can be achieved in two ways:

1) Modify your diet.

You’ll need to create a slight caloric deficit within your body to stimulate the fat burning process. This can usually be achieved by lowering your overall caloric intake so that you are consuming 15-20% fewer calories than is needed to maintain your weight.

You should also be focusing on consuming smaller meals more frequently throughout the day. This will keep your metabolism naturally raised at all times and will keep your body in a constant fat burning state.

2) Perform proper cardio workouts.

Let go of the traditional method of moderate intensity cardio in 30-45 minute durations.

If you want to maximize your body’s fat burning capacity and also minimize the muscle loss that inevitably accompanies a fat burning cycle, focus on shorter, 15-minute interval-based cardio workouts performed 3-5 times per week at a high level of intensity.

That’s all there is to it, folks.

Take the notion of “light weight and higher reps” and throw it right out the window, down the street and around the corner. Following this misguided method will only cause you to lose muscle mass and strength, and will not assist you in burning fat or defining your physique.

If you’re looking for the complete inside scoop on lowering your body fat levels while maintaining your muscle mass, check out The Truth About Burning Fat. I’ll show you exactly how to eat and train for maximum fat loss, using simple but powerful techniques that guarantee results.

About The Author

Once an awkward, out-of-shape “social outcast”, Sean Nalewanyj is now a renowned fat loss and muscle building expert, best-selling fitness author, and creator of the wildly popular online fat loss program: “The Real Deal Body Transformation System”. Learn how to burn fat and lose weight quickly, safely and permanently by visiting: The Truth About Burning Fat.

Carbohydrates & Fat Loss: Clearing Up The Confusion – Part 2

Sean Nalewanyj - Author

In Part 1, we established that the ultimate goal of effective fat burning carbohydrate consumption is to keep blood sugar levels consistent and balanced. In doing so, insulin levels will remain under control, the fat burning metabolism will be maximized and the body’s energy levels and mood will remain elevated.

The only issue now is to determine which sources of carbohydrates will aid us in achieving that goal. This is where things get a bit trickier, as there are several factors that need to be addressed.

Carbohydrates are essentially broken down into two main categories: “simple” and “complex”.

Carbohydrates are basically “rings” of carbon/hydrogen/oxygen, and it is the number of rings and the manner in which they hook together that determines whether they are simple or complex.

Conventional wisdom used to tell us that we should limit our consumption of simple carbohydrates and focus on consuming complex carbohydrates. The logic behind this was that the simpler structures are broken down faster while the complex structures are broken down gradually.

We now know that this is not entirely accurate. For example, a white potato is a complex carbohydrate that raises blood sugar levels quickly, while an apple is a simple carbohydrate that raises blood sugar levels slowly.

This brings us to a more accurate tool: the glycemic index.

Rather than focusing on the notions of “simple” and “complex”, the glycemic index evaluates the rate at which carbohydrates raise blood sugar levels by assigning them a ranking between 0 and 100.

In general, a GI ranking of 55 or less classifies a carbohydrate as “low glycemic” (raises blood sugar levels very slowly)… 56 to 69 would be considered “medium” (raises blood sugar levels at a moderate pace)… while 70 and above is considered “high” (raises blood sugar levels quickly and sharply).

While the GI is a more accurate criteria to use as opposed to the “simple” and “complex” method, the drawback is that each ranking is based on that specific food source consumed on its own in a fasted state.

We never consume carbohydrates on their own (in order to maximize fat loss they should always be combined with a lean protein source), and we rarely ever consume them in a fasted state.

This is very important, because when carbohydrates are combined with other food sources (such as proteins and fats), their GI properties can be dramatically altered.

So while the glycemic index IS one useful tool that can be utilized as part of the overall picture,
relying on it as the sole means of carbohydrate selection is an obvious mistake.

The next and final criteria that can be used is the issue of “natural” carbohydrate sources versus “refined” carbohydrate sources.

Refined carbohydrates are foods where the high fiber bits (the bran and germ) have been removed from the grain. White rice, white bread, sugary cereals and any item made from white flour are all examples of refined carbohydrates. These sources of carbohydrates are very simplistic in structure, low in nutritional value and raise blood sugar levels quickly and sharply.

Natural carbohydrates are simply those which have not been modified and still contain the whole grain, including the bran and germ. These sources are high in fiber, take longer to digest, are more nutritious, will keep you feeling full for longer, and have a negligible effect on blood sugar levels when consumed as part of a balanced meal.

To determine if a carbohydrate source is natural, look for the first ingredient on the package to be whole wheat flour, brown rice, rye flour, barley, or oats. Terms such as “rice syrup”, “corn syrup”, “sucrose” and “brown sugar” all indicate that the source has been refined, as does any product made from white flour.

As you can see, there is more than one criteria to be used when choosing fat burning carbohydrate sources.

Here is a summed up review that takes all factors into account…

1) Refined carbohydrate sources of any kind should be avoided.

2) Unrefined starchy carbohydrate sources are fine to consume as part of a balanced meal.

3) Vegetables of all kinds are highly acceptable, particularly green fibrous vegetables.

4) Fruit sources on the medium to lower end of the glycemic index are acceptable with a maximum of 2-3 pieces per day.

5) Low fat and non-fat dairy products are fine to consume in moderation.

With all of that in mind, here is a basic list of carbohydrate sources to include in your fat burning diet…

Carbohydrate sources that should form the bulk of your diet

Vegetables of all kinds
Oatmeal
Whole grain breads
Whole grain cereals
Brown rice
Potatoes
Sweet potatoes
Yams
Barley
Rye
Lentils

Carbohydrate sources that should be consumed in moderation

Fresh fruits
Low-fat/Non-fat yogurt
Skim milk

Hopefully by now you have grasped the basics of carbohydrate consumption and understand which food sources are best to include in your diet and why.

To learn more about proper fat burning nutrition, including the topics of caloric intake, protein, fats, meal frequency, meal combinations and more, visit The Truth About Burning Fat. You can sign up for my free 6-part fat burning email course and gain instant access to my renowned body makeover program, “The Real Deal Body Transformation System“.

About The Author

Once an awkward, out-of-shape “social outcast”, Sean Nalewanyj is now a renowned fat loss and muscle building expert, best-selling fitness author, and creator of the wildly popular online fat loss program: “The Real Deal Body Transformation System”. Learn how to burn fat and lose weight quickly, safely and permanently by visiting: The Truth About Burning Fat.

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