Weight Loss  Muscle Building  Dieting  Nutrition  Workouts  Cardio  Weight Training  Optimizing Strategy  Motivation

Executive Editor

Michael Collins

Assistant Editor

Eugene Thong

Featuring

Fiorella DiCarlo

Christopher Warden

Brand New? Start Here...

Foundations of Fat Loss: Weight Loss Basics

Weight Training For Fat Loss: The Holy Trinity

How to Turn Your Body Into a Fat Burning Furnace

Down and Dirty High Intensity Cardio Secrets

Carb Manipulation: Your Simple Guide to Looking Good Naked

Getting that Elusive "Six- Pack"

Interested in Becoming Certified as a Personal Trainer?

The Quickest and Easiest Way to Lose Fat From Your Waistline 

By Michael Collins

..........................................................................................

I need to lose about 10 pounds. What’s the quickest and easiest way to lose this fat off my waist line?

Well, the “quickest” and “easiest” is relative to what you consider quick and easy.  While there are no true quick fixes, there are definitely strategies you can apply to get to your goal efficiently (the best way).

First of all, lets start off with Rule Number One: To lose weight you MUST create a caloric deficit. In plain English- you must eat less calories than your burning in a 24 hour period.

Rule Number Two: Get good at Rule Number 1 and you won't need anything else. 

Calories are burnt doing everything.  Working, brushing your teeth, eating, hitting the delete button on spam... EVERYTHING.

Even thinking even burns calories. Thought requires glucose transfer and neurochemical production and synapses to fire. All require calories to be burnt to make it happen. 

Does that mean I recommend thinking your way to fat loss?  No.  Although you are burning calories, it's not an efficient way to lose fat.  Efficiency is time spent vs. results received.  Similar to the Return On Investment (ROI) that you read about in business and finance books.  You want the best results in the shortest time possible.

Although you can use either method of creating a caloric deficit, it is better to use a combination of both.

I'm going to give you a few quick pointers on how to use both to create a fat burning one/ two punch.

1) Increasing activity- First of all, you need to get moving. High intensity exercise to be more specific. Here's a workout you can get started on immediately

High intensity exercise has been shown to beat the pants off low intensity, long duration cardio. It quite simply gives you the most caloric burn for the time you spend exercising.

A person performing 20 minutes of high intensity exercise will burn more calories than someone performing low intensity exercise at the end of a 24 hour time frame.  This is due to metabolic changes in the body, including Exercise Post Oxygen Consumption (EPOC).  Basically this amounts to a higher metabolic rate all day long.

At the end of the day, you can easily create an extra 300- 500 calorie burn through high intensity exercise. Add this to deficit we're going to create with lowering intake, and you'll be ready for swimsuit season in no time.

Lets take a look at the second way of creating a caloric deficit

2) Lowering calorie intake-  Now, depending on your personal experience, this may seem like the tougher of the two ways to create the deficit.  What I'll do here is give you the easiest and most effective way to lower calorie intake.

Lowering calorie intake does not mean suffering. It means making wiser choices about your total intake.  This could be as easy as exchanging regular sugar filled beverages for the diet versions. 

For example, a 8 oz Coke has 140 calories.  Lets say instead of that regular coke, you went for a diet coke (water is of course better, but we're trying to make the switch as painless as possible).  You'd save 140 calories! ...And that's just one drink!

(By the way, Eugene wrote an awesome article called 12 Ways to Turbo-Charge Fat Loss, in which he places drinking more water at the top of the list.)

What you need to do is start a mini food journal.  Nothing elaborate. Just a pen and paper is all you need.  Write down everything that passes your lips for the next 3 days.  This will give you a snapshot of your average intake.

(By the way, when you sign up for our newsletter, you get a Fat Burning Foods Chart with Calorie Count, which will be extremely helpful in figuring out your caloric deficit.  Simple enter your name and email below and you'll receive the chart immediately.)

After the 3 days, take a look at that list and see what would be a painless exchange. What would you not miss eating?

I would start first with eliminating any calorie containing drinks, and instead use the diet equivalent, or water.  Green tea is also an outstanding replacement and even gives you a small boost of metabolism.

The next move would be to exchange any starchy carbs like bread, pasta or rice, and instead fill your plate with some fiber rich vegetables.  Fiber rich vegetables not only create a nice caloric deficit, but they also provide much needed fiber and nutrients.  Not only that, but that give you a fuller feeling longer!

Keep in mind 1 pound of body fat is equivalent to approximately 3,500 calories.  If you were to create a caloric deficit of 300 cal through exercise and an additional 500 cal through lowering intake, you'd be in a caloric deficit of 800 calories per day.  Do the math and that's 1 pound lost every 4 days!

It just takes small, systematic changes to truly drop body fat fast.

If you're truly looking to lose weight fast, we have included a few key workouts that you can use to make your cardio more effective in black book of secrets. It also includes 60 other fat loss tips, tricks and techniques.

MCNewsletters Apparel

Diet Articles

Exercise Articles

Strategy/ Motivation Articles

Diet Q and A

Exercise Q and A

Strategy/ Motivation Q and A

How To Videos

Fat Loss Series

The BEST 7.5 Minute Fat- Burning Workout You'll Ever Use. Really.

Head for the Hills and Strip Off the Fat in 12 Minutes!

The Green Apple (mini) Project

Healthy does not necessarily mean good for fat loss!

What's More Important? Counting Calories or Eating the Right Combination of Protein/ Fat/ Carbs?

The Beach Day Program: Lose 10-20 pounds in 10 weeks

Carb Manipulation: Your Simple Guide to Looking Good Naked

Carb Manipulation: Your Simple Guide to Looking Good Naked (Part 2)

Get Thoroughly Acquainted with Your Food for the Best Weight Loss Results 

What do you think of that diet where you eat certain foods based on your blood type?

I’ve always been told to get a six- pack you need to do a lot of abs work with high reps. Would you agree?

Do I need supplements to lose weight?

Is it possible to lose weight and gain muscle at the same time?

I’ve got fat located in the area of my body where my arm meets my shoulder, and I can’t get rid of it.  Are there any exercises in particular that would help improve that? Or what about any spot reducing supplements?

I know I should be having some protein and carbs after a weights workout, but what about after cardio? I've heard that you should wait 2 hours before eating.

You mentioned the benefits of scheduling a "cheat meal" into your eating program at least once per week. Is there a best time to eat a cheat meal?

Should I be counting my grams of fat, sugar, and calories?

What can I do to flatten my lower abs? I've been doing crunches and hanging leg raises for the last year, but nothing seems to help.

Mike's Blog

Eugene's Blog

Fiorella's Blog

Christopher's Blog

© Copyright MCNewsletters Publishing 2005-2008          Home   FAQ | About Us |  Contact Us |  Privacy and Security Policy