Fat Burning Secrets - Your Weight is Not that Important

That's correct folks.  Your weight is not that important.  Your body fat percentage is.  What is body fat percentage?  This is part of the composition of your body.  Your body is composed of muscle and bones etc which makes up your lean body mass.  Your body then has fat.  The percentage of your total mass which is pure fat is called your body fat percentage.

Most people when they start a fat burning weight loss regime tend to concentrate on a goal weight.  They focus on getting to this weight and don't realise that body composition is much more important.

Your body fat percentage is a much better indicator of your health.  There are different recommendations for body fat percentage levels, but the following come from the American Council on Exercise.



An example of how body fat percentage is a much better indicator of health rather than something like BMI would be "fat skinny" people.

Say I am a woman who weighs 70kg and I am 168cm tall.  My BMI of 24.4 tells me that I am in a normal weight range.  I then go and measure my body fat percentage and the percentage of my body which is pure fat is 33%.  This shows I am actually at risk.  I have too much fat compared with lean mass on my body and so I am actually at risk even though BMI tells me I am normal weight range.

The same can go the other way say I am a male body builder who is 193cm tall and weighs 115kg.  Of course this weight is muscle!  My BMI would tell me that I am obese and yet when I do my body fat percentage testing I have a percentage of 8%.  This actually means I am in the athlete class and not at all obese.

Focusing on body fat percentage rather than total mass is a much better option when setting goals.  It is a much better indication on where you are health wise.  The other reason is that muscle weighs more than fat and so sometimes when you build more lean mass you will see a gain on the scales which is actually good because it means your body fat percentage has dropped and you are healthier and leaner.  Your muscles just weigh more!

An example of how body fat percentage is a much better indicator of health rather than something like BMI would be "fat skinny" people.

Author: Laura Milczarek

Article Source: http://www.articlesbase.com/nutrition-articles/fat-burning-secrets-your-weight-is-not-that-important-3921249.html

Endorphins - where do they come frome?

Sport makes you happy. I guess you found this out by yourself already. Solely because you fought your "internal bastard" and picked yourself up to do some sports is often one of the most beautiful moments of happiness for most of us.

But this doesn't yet reflect the right hormone production. Endorphins are only created at a higher heart rate (more than 80% your of maximum heart rate).

But don't worry. You don't have to do competitive sports or marathon in order to feel happy. Your personal happiness is already achieved when you finally pick yourself up to get to the jogging track. 

Every kind of activity helps us to get a better mood, to get the head "free", to burn fat and feel fitter.
Doesn't that alone prospect happiness?

In addition, some studies have found that exercise positively affects us to build more confidence and he can have a preventive effect on depression and some other diseases.

So what are you waiting for? Earn your lucky kick!

Don't forget to reward yourself!

Don't you also get paid for your work? And if you wouldn't, wouldn't that very depressing?

You should keep it with your goal of diet and weight reduction the same way. Here it also requires a lot of hard word to get successful. 

Therefore you should divide your big goal in many small goals and always reward yourself when reaching such intermediate goal (e.g every 2 pounds less I get one more piece of clothing). Such a separation of your big goal doesn't only fill your wardrobe, but also promotes keeping up to reach your goals, because the steps don't appear too big.

You should probably make a contract with yourself, in which you exactly define how you want to reward yourself when achieving your goals.

By the way, soothing massages in a beautiful spa or a visit to the cinema with your best friend are great rewards, because their achievement is determined by a specific date!

It will be worth the effort! Just think of all the rewards ;-)

Please send us your favorite rewards and share them with our readers.

Small energy boosts for any time of the day (and night)!

Probably every one of us needs refreshing energy from time to time, especially in stressful jobs, whether at home with the kids or the office. Everyone of us has already gone through hard energy times.

There the chocolate or candy bar from the secret drawer, or the juicy piece of cake from the bakery around the corner is just right. But wait - STOP! - You actually wanted to lose pounds and you don't want put the back on your hips because of the the desire for sweets, right?

If your body screams for sweets for your second breakfast, after the (probably too heavy) lunch, for coffee or after dinner in front of the TV, then give your body something sweet, but nothing that is sweet and fat at the same time!

The solution: Fresh or dried fruits

For such moments I highly recommend ripe fruits and dried fruits without added sugar. They contain a lot of fruit sugar and hence are sweet, have energy and bring down your desire, contain no fat and far fewer calories.

The advantage of dried fruit over fresh fruit is that this was made ​​more durable by drying and thus can endure until moment X in the secret "sweets" drawer. Dried fruit also as a higher concentration of grape and fruit sugar, minerals, fiber and phytochemicals. The drawback of dried fruits is that it doesn't have the amount and variety of vitamins anymore as fresh fruit.

Our tip: Have 1-2 servings of ripe fruit available daily and if your appetite for something sweet gets stronger then grab your dried fruit instead of chocolate and other things.

Smaller plates make full more quickly - pure mind thing!

How often did you hear about the great invention of "eat half as much" in the last years? And how often did you ask yourself how you are supposed to get full from that?

To always eat half as much is not really a permanent solution for most of us. But there is a small trick to eat less and to be still not hungry.


Simply always use small breakfast plates at home or buffets and combine it with the largest cup/glas you can find.

Since your stomach mostly reacts on visual influences and usually only stops bothering you when the plate is filled completely. And since you now use a breakfast plate instead of a big dinner plate you can fill your plate as normal (obviously not so full that food is falling of the side).
Your brain will send a signal to your stomach: "Plate full!" and your stomach will be happy. If you now combine this trick with a big glass of water or tea (low calories and no sugar) then it will fill your stomach to a level that it won't get upset.
Of course, every meal should be balanced and should contain some kind of vegetable or fruit.

With this small trick you can adapt your body to smaller portions without a hungry feeling and you save a lot of calories.

By the way: Usually it is always possible to get smaller portions in restaurants! Just ask your server!

Please feel free to leave a comment if this trick works for you or not!