some extra tips to lose weight once for all

Planning

In order to lose body fat we have to have a reason as to why we want to achieve this goal, is it (a) Make you look good (b) Health benefits (reduce heart disease, lower cholesterol etc) (c) Holiday/Vacation (c) Competition (d) or just to see if you can.
There are many reasons why people choose to get to a low body fat percentage, but to achieve your goal in a half-hearted fashion will not work. Remember that the body likes to be at a set point of body fat and will try everything it can to maintain this set point, the main way that the body achieves this is by slowing the metabolism down, or by holding body fat and using muscle tissue, the body is clever and it has evolved over thousands of years, so were not going to trick it into change over night.
You have to plan your life around wanting to change, your aim must be clear and precise as to why you want to do it, you must set a date to start, tell your friends/family that you are going to do it, and that you are going to start on a certain date, you will need the support from the other people whilst you are embarking on this new regime. It is not easy to achieve a low body fat percentage and you must be 100% committed to your aim.

Setting Goals

Write down the reasons as to why you want to achieve this aim, i.e., “I want my body fat to be ...X...” But be realistic, you wont achieve a 15% reduction in a few weeks.
By writing down your aims you have made a statement and setting yourself a goal, and get rid of any thoughts of “I wish I was…….etc. Your statement now is I will loose “X” amount of pounds in “Y” amount of time. Set goals that are ambitious yet achievable. You might not know how far you can go in losing fat, so find an example like in fitness magazines, you might of seen the before and after pictures of people who have been losing fat for a while, and pin it on your wall for inspiration.
Now you have written your goals down make copies and hang them everywhere you see them regularly, i.e. bathroom mirror, refrigerator door, inside the car, just to reinforce what you are about to achieve, Remember that there will be set backs, but you will be able to get back on track because remember “you are going to achieve this”.

Nutrition

Restricting calories does not work, your body has safety mechanisms which will work the other way and store fat, an enzyme called lipoprotein lipase is the enemy in trying to lose fat, it slows the metabolism and makes you store fat as a last resort for energy, and on top of that the body then gives up our muscle tissue for energy, you will lose weight but the wrong weight, Muscle is 70% water so on the scales you think you are doing well but it is muscle and water that has gone and considering that muscle burns calories this then further reduces your metabolism, when you come off the diet you will gain back every ounce of the fat you had and some more for “insurance” in case you do this again, so now you can eat less and still get fat.

Meal Frequency

You must eat regularly which means never go more than three hours without eating food, which means that you will be having six or seven meals a day. You won’t be eating any more calories than you need but all you have done is spread the calories evenly over the day, this in turn increases the metabolism, stops craving, and stops the highs and lows of blood sugar. You will have more energy and less hunger pangs, the food will be more easily digested and you will create a metabolic environment that supports healthy fat loss and muscle gains.

Meals

When trying to lose body fat we have to eat less then our body requires in the day to create a “negative balance”. Instead of counting every single calorie that you eat, we go about this differently we count portions, and a portion is the size of the palm of your hand, or the size of a clenched fist. This is a basic easy way to eat your food. Without the right foods you will not see results, food and training is the key.

Fluid Intake

Muscle is comprised of approx 70% water, and fluid is an essential transport mechanism for a number of nutrients, carbohydrates, and is also has an important role in all cellular activity. If your water intake is low then the ability to transport nutrients is compromised, you will lose strength and feel sluggish because of a build up of waste products like ammonia, urea, uric acid. Drink a glass of water before, during and after a meal, this way you will be hydrated sufficiently throughout the day, make sure you also have fluids whilst you train and even more if the weather is hot.

The Plan

So to achieve this plan all we have to do is exercise and eat right, “Oh if it was this simple”.
We see constantly advertisements for pills, potions, exercise gadgets, which all say “take this and do that”, and that’s all you have to do. Forget them all they don’t work – Period.

Training

To transform you body you must lift weight. Aerobics by themselves won’t achieve your goal; the best form of exercise to shape the body is weight training for both Male and Females. By resistance training you increase your metabolic rate, which is the rate at which the body burns fat. By increasing muscle mass the body requires more energy to maintain the new mass; fat does not require energy it just sits there annoying us all. So weight training is superior to aerobics as it increases the rate at what the body uses energy, by doing only aerobics you may lose weight but won’t alter your body in the way that weight training does.
Weight training is not just for young people, I have people training who are over 60yrs old, and are in good shape, as our bodies get older we tend to store fat because we tend to slow down and become more inactive, and because we slow down and become inactive we also lose muscle mass and strength. So the end result is someone who is old, fragile, weak, and has physical disabilities. But this trend is reversible, weight training reverses the frailty, muscle weakness, posture, well being.
Don’t think that you need to exercise every day to achieve your goals, you don’t, and we still stick to a routine of exercise. Our routine needs to be brief and intense to be effective. The routine needs to have stimulation to trigger an adaptation response by the body. Remember that the phase “More is not better” High intensity for long periods of training have been shown to be counterproductive.
Some people work out a lot for a long time and have not achieved their aim, but would not think about cutting back on their training so they think “maybe I am not doing enough” and end up doing even more, which further compounds the lack of results.
In weight/resistance training we cause trauma to the working muscle, once that occurs the body responds by repairing the damage we have caused by training, this causes the body to use energy to repair itself and we need nutrients such as protein, carbs, essential fats, vitamins, minerals, creatine o achieve this. But more importantly we need to rest to allow the body to repair itself and it will not do this whilst you are in the gym, it is between sessions that our body repairs the damage and along with all the essential nutrients we can grown bigger, stronger and leaner. Weight training involves two movements of a weight, (a) the concentric (lifting) and (b) eccentric (lowering). So when we lift the weight, we shorten the muscle and when we lower the weight we lengthen the muscle, both portions of lifting, concentric and eccentric movement are equally important. You have to concentrate on both phases of the movement, lifting and lowering, if you just lower the weight by gravity your wasting this part of the exercise.
In resistance and weight training you have to push your self, don’t just think than you just have to do a number of reps and then put the weight down it’s like everything in life “you get out of it - what you put in”. I see many people doing their training and pushing the reps out as fast as the can, just to get to their required amount of reps, but the exercise is being lost when you do this, slow the reps down and you overload the muscles for a longer period of time.