8 Fat-Loss Secrets Of The Lean Queen!

With warm weather quickly approaching, you might be feeling the burn to drop fat fast. Learn how to maximize your fat-burning potential with these 8 pro tips from Kyla Ford!


When it comes to getting lean—like ripped-abs, beach-ready lean—a few tricks of the trade can make the difference between good and exceptional results. Instead of skimping on meals and resorting to brutal three-a-day cardio sessions, make smart, long-lasting, maintainable changes.

1 Make Hydration a Habit

Dehydration can leave you feeling physically and mentally wiped. Not only is water essential for proper digestion and nutrient absorption, but it's a fat-burning necessity. When it comes to leaning out, more water is definitely better.

"Drink at least 4 liters of water daily," Ford instructs. "Water flushes out your system, keeps you feeling full longer, and ensures that you don't suffer from a dehydration-related reduction in performance."


Doing this help keep you stick to a simple schedule that's sparked by mere association: Every time you eat, make sure you have a tall glass of water to wash down your meal.

2 Leave Every Workout Winded

If leaning out is priority number one, make sure you bring intensity to each and every workout. After completing your regular sets in the hypertrophy range of 8-12 sets, kick things up a notch with finishing techniques such as dropsets, negatives, and—if you're training with a partner—forced reps.

"When you train with intensity, your body requires more energy and burns more calories," Ford says.

While it might be easy to feel wiped after pressing out a few heavy reps, make sure to keep your rest between sets to a minimum, and avoid the lure of gym-time watercooler chatter.

"Time your rest periods between exercises to make sure they're not too long, and be careful not to get distracted by other people in the gym," Ford explains. At the end of the day, these intense workouts can translate to more total fat being burned 24/7.

3 Be Smart About Cardio

When most people think of fat loss, cardio training immediately comes to mind. But if you want to really excel and see optimal results, you need to be sure that you are doing the right training for you.

"High-intensity interval training can be far more advantageous than steady-state cardio, because it revs up your metabolism and elevates your body's ability to burn fat long after the workout ends," Ford says.
When you’re serious about leaning out, remember that a little HIIT can go a long way.

Since high-intensity cardio sessions usually last no more than 20 minutes, they give you the chance to get your workout done quickly, providing maximum benefit and minimal time commitment. Plus, less time spent running it out also means your body is less likely to tap into muscle for fuel, increasing the likelihood that you'll preserve your gains.

This doesn't mean you should swear off steady-state though. If you have the time, there's nothing wrong with choosing a relaxed hour of incline-treadmill walking for every few days.

4 Eat Whole Foods First

If you're overwhelmed by all the diet tips people throw at you, take a deep breath and keep two simple words in mind: whole foods. By eating foods in their natural state—and not in a prepackaged box with a slapped-on nutrition label—you'll automatically start to cut processed foods from your diet and take a step in a healthier direction.

"Processed foods can cause blood glucose levels to soar and increase your risk of fat gain," says Ford. "Whole foods, on the other hand, contain one ingredient. By eating these foods you'll take in more dietary fiber, which will help you feel fuller longer. When paired with water, they'll also help you stay regular."

5 Increase Your Protein Intake

Want to get lean in a hurry? Plate up on protein. "Be sure to add a lean source of protein to every meal you eat," Ford recommends.

Protein will help you maintain muscle mass while dieting, keep you feeling full for the long haul, and even help you burn additional calories because of its high thermic effect! All this means that protein is the number-one nutrient for dieters. It's the mightiest of the macros!
To cut calories without losing muscle mass, plate up on protein. Aim for about 30 grams per meal.

 

One 4-ounce portion of chicken packs 28 grams of protein. Aim for 1-2 servings per meal so that you hit about 1 gram of protein per pound of body weight every day.

6 Fuel With Healthy Fats

"Fat won't make you fat!" Ford exclaims. So many people are under the impression that if you eat fat, it'll get converted to body fat, but that's not how things work.

Fat itself doesn't actually hinder your body's get-lean machinery. (An excess of fat and carbs—or calories in general—is a different story.) The fact is, some fats are absolutely essential, like the omega-3 and omega-6 fatty acids. "It's critical to get sufficient essential fatty acids, because your body cannot produce them," Ford explains.

The omega-3 fats in particular provide a host of health benefits. While you can find omega-3s in certain food sources, you can also take a quality fish oil supplement to ensure you get an adequate amount—1-2 grams of EPA and DHA—daily.

7 Get Serious About Sleep

Fat loss and general fitness doesn't stop when you leave the gym. To maximize your results, make a concerted effort to get eight hours of sleep per night.

"Sleep is important for fat loss and weight loss in general," Ford says. "If your body doesn't get enough sleep or rest, it won't recover properly." When you aren't getting enough sleep, your body can go into a stressed state, which can lead to elevated cortisol levels and other hormonal imbalances.


8 Don't Go All or Nothing

Remember, everyone has off days where they're too busy or simply lack the desire to make it to the gym. Banish that all-or-nothing mindset, and fit in what you can. "If you're inconsistent with your diet or training, you can't expect to see results," Ford says.
The only bad workout is the one you didn’t do. Try to fit something into your day—even if it’s just part of your workout. 

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Best Cardio workout of All Time

Burn calories and blast fat fast with the best cardio workouts.
the workout does take only 20 minutes of your time. Follow the steps in order and keep your water handy.

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Five Positive Benefits of Cardio Training!

Did you know that being fit and healthy is "cool" and the in thing to do these days? Being fit is something that never goes out of style and your body will greatly benefit from cardio training helping you to a long and healthy life. These days with everyone so busy it is important to take care of and pay attention to your most important asset, your body.

So what is cardio training you ask! Well it is probably the best thing you can do for your body to get it in the best overall shape possible. This training involves using the large muscle groups in your body regularly and uninterrupted. It helps the heart by getting the heart rate up to 60 to 85 percent of the fastest heart rate you can achieve.

Cardio training is thought of as aerobic exercising because of moving from one exercise to another. Swimming, rowing, jogging, running and cycling are just a few cardio training exercises you can do. There are a lot, and the key is to keep moving at a regular pace.

Here are five benefits to doing cardio training!

1. The Body Receives Energy 
After a regular routine of training is implemented you will feel a greater level of energy as well as better endurance.

2. Disease Prevention 
An important benefit is the prevention of heart disease as well as diabetes, obesity and high cholesterol. The heart is greatly strengthened by cardio training while exercising by walking or jogging is best for disease prevention.

3. Weight Control 
You will burn a whole lot more calories with this kind of training and in this way lose weight. Once you reach your desired weight you will then be able to much easier keep your weight at the level you want.
There are different needs for everyone as far as weight loss goes and so you should consult your doctor or trainer as to what type of cardio training you should do to meet your goals.

4. Loss of Body Fats 
You may say, "I don't need to lose any weight", well that is all fine and good but you may need to get rid of some form of unwanted fat that is bothersome for you. Cardio training will help you to become lean, fit and toned because of the regular activities that use the large muscle groups on a regular basis thus ridding yourself of these unwanted fats.

5. Say Goodbye to Boredom 
You will have fun; feel motivated, energized and full of life. This will become a way of life and you will find that when you are not doing your cardio training your life is missing out on something that you have realized you really need.

Beside the benefits of cardio training here are some recommendations so you can better enjoy your training.

First off if you want to improve your overall health you should be doing cardio training, and you should do it 3 to 5 days a week with about thirty to forty-five minutes of exercise each workout. If you want positive weight loss you should work out at least 4 to 5 times per week. Remember that you do not want to over train and so you should avoid becoming tired and sore from over use of muscles. Don't train to long in a given workout and try to keep it to not more than 60 minutes and do your training on a regular schedule.

The key is to get started. Do it now, don't wait. Set a goal and keep it. Start by walking or biking in your neighborhood or train with that new video you just bought. Combine this with a sensible eating regime and you will be on your way to a healthy, fit and trim body others will envy.

As you become more fit and your endurance level rises your training intensity can also increase. Keep your workouts new and different by switching up little things to keep your body guessing and so you will not plateau. You can accomplish this by doing interval training when jogging or walking. Try going at your regular speed for a while and then increasing you speed for 60 seconds before slowing down again. Repeat this as you train and you will challenge yourself and find you will reach your goals faster and your body will perform better in time.

If you are combining cardio with weight training you should do a short cardio warm up, then do your free weights exercise routine followed by your long intense cardio workout. This will give the best and fastest results. You should never do cardio training just before bedtime as your energy level will be high and remain so for a while not allowing you to relax and sleep.

For best results eat a protein snack about 30 minutes before your workout and never start on an empty stomach. Avoid a big meal prior to working out and be sure to give your body just the fuel it needs to perform the vigorous exercises you are about to participate in.

If the weather and conditions allow it is good to do your cardio outdoors. This will give you a chance to breathe good fresh air as well as enjoy the natural surroundings. You can meet new friends in your community who are like minded and make your healthy lifestyle something that impacts the world you live in.

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Why Cardio Training is the Best Way to Burn Fat

Cardio training is probably the best way to burn excess fat from your body because exercise is aerobic and requires a lot of oxygen during training. When fat burning is your primary goal, a lot of oxygen is used. That is why you need to do a cardiovascular workout.

You should also follow the activity for a long period of time to obtain the maximum benefit, to perform cardio sessions 30 minutes, it is a good idea. This will give better results in terms of strength, endurance and fat burning.

Some of the best pieces of equipment to enhance the maximum fat burning are the treadmill, rowing, stepper and exercise bike. Long cardio is good for your body to burn fat in the presence of oxygen. This is exactly what gives you cardio. If you are looking to get ripped and lean, then you should use this method.

If your main goal is the ability to burn fat and get into the best shape of your life, you need to burn fat from your body. To accomplish this, you must start exercising for longer periods of time raising your heart rate in the fat burning zone.

You need to keep your heart rate for an extended period of time. The first time you start, you can run or jog for ten minutes or gym, but we must quickly increase this number to 30-45 minutes. This is known as the best time to be active if you want to drop your body fat.

The amount of cardio will depend on your goals and commitment. It is always a good idea to practice a little every day, but when you are committed to a fitness goal, then you need to do a bit more than usual.Another good tip is to do your cardio workout in the morning can increase the effects of fat burning exercises. This is something that fitness models and bodybuilders are doing to get fit.

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Cardio Training: Everything You Need to Know

You want a cardio guide? Well you found it. There are many misconceptions about cardio and I will do my best to clear up so that you can develop a solid routine.

First, stop wasting your time with aerobic training! Seriously ... just STOP. Aerobic training such as treadmill running, long distance runs, elliptical training or stationary bike training are not providing you with the results you want.

If you are like most people who are dissatisfied with their body, then you probably want quick results. You do not want to wait years to see results, and I do not blame you. With these techniques, it will take years ... and the worst is that your earnings will not even be permanent. I know this is a bleak prospect, but let me tell you why.

I say this because there is a cardio training option much more effective than you can use. High intensity cardio or anaerobic cardio is the most effective way to burn fat and keep it off for good. This is because the high intensity training builds lean muscle and this allows you to fight the fat future gains.

Muscle is the ultimate defense against fat because it burns fat. This is the biggest fall of aerobic training. Aerobic exercises do not build lean muscle mass and therefore are not an effective long-term approach.

Okay, so now that we have the road bases, we can talk about some exercises that you can start using.

Sprints
Do not be afraid ... sprint training is for all and not just elite athletes. You have to remember that everyone started somewhere, even if you are not as fast as Usain Bolt, you can still use sprints to see legitimate results.

If you are starting with cardio high intensity, then I highly recommend you start with sprints. These explosive exercises will help you build a solid foundation for other high intensity cardio in the future.

Some variations that you can use include traditional sprints, hill sprints or interval sprints. Each variation is difficult in its own unique way.

Bodyweight Circuits 
Not all cardio training must involve some form of walking. In fact, bodyweight circuits are one of the best anaerobic cardio exercises that you can use. These circuits will help you build lean muscle throughout the body, and significantly improve your muscular endurance and anaerobic.

To create a circuit just combine 3 or 4 different exercises and perform each simultaneously without any rest. Once you complete each exercise, take a second rest and repeat the circuit 90 along again. Repeat the circuit about 3 or 4 times.

These are just some of the many cardio techniques you can use to greatly improve your body. Some of the great workouts include plyometrics, agility and interval training.

All you need to do now is to get started with your cardio and you will start to see serious results!

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5 advantages of excellent Cardio Training

To stay fit and healthy, there are two main types of training. This is some resistance training involving weights, weightlifting, machinery, etc. The second type of training is a cardio workout, such as walking, jogging, running, aerobics, cycling or any other exercise that does not mean weight of any kind. This article will give you some benefits of cardio training.

1. I think one of the best advantages is that you can do almost anywhere cardio workout. Are not linked to a gym or gym at home with dumbbells, etc. You can take a nice brisk walk or run around. You can actually do a cardio workout anywhere, anytime. This is to use larger group of muscles in your body are your legs. Cardio will increase your heart rate significantly which carries more oxygen into the body through the blood. 
2. The increase in heart rate and circulation of oxygenated blood, give you more energy. The strength training is broken and tires. Cardio does not break down your muscles, but to stretch and help them get the definition. You burn fat, but leave the fat where muscle used to be. 
3. The increased blood flow also help prevent illness and disease. The increased oxygen can help prevent the flu and colds. It can help prevent diseases such as diabetes, cardiovascular diseases, overweight (which leads to many health problems), and No. 1 in my book, it helps prevent high cholesterol. Just a routine of brisk walking or jogging routine is sufficient to help prevent these illnesses and diseases. 
4. With the increased activity, high heart rate and an increase in oxygenated blood flow, cardio training also help control your weight and fat down. You can burn calories with a cardio workout as a burning barn. because it involves large muscle groups to burn fat faster and be able to keep it at bay. To burn fat and calories, it is natural to lose weight and can keep it forever. 
5. Last but not least, cardio is just a fun way to work out. You can be outside and enjoy the weather, it is easier to find partners or training groups. Many people are not bodybuilders, but they take a walking, jogging, cycling, swimming, etc. Therefore, it is easier to work with friends and have fun, rather than waiting for hard lifting in the gym with a group of strangers.It is always good, first, decide what you want to accomplish. Cardio does not build muscle, but to make them more defined. It will help you lose weight and keep it off. Decide how much you want to lose. You may want to consult your doctor before beginning a cardio exercise regime. It is better to do it for half an hour to an hour or more a day. At least 3 days a week, but 5 is better to lose weight faster. The more you do, the sooner you get the desired result. It's also a good idea to have something to eat before training. Do not stuff yourself, but a snack or meal can keep you from feeling weak. Good luck with your cardio, and stick to it. If you look and you want to add cardio, do it after the meeting adjourned, and not before.

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How Long To Do Cardio For Fat Burning

People always ask me in the gym: how long to do cardio to burn fat. It is a question of a sentence, but the answer may not be so sadly short.
I would say that knowing how long to do cardio for fat loss comes only after you already know how many calories you should eat a day to lose fat. Why? Because if you do not know how much you eat or if you eat much more than you spend then there is little chance that you would lose any fat.

Anyway, this is a crucial subject, but if you got to the point where you want to know about the duration of the cardio, I guess you already part of the diet down.
Now, how long cardio to burn fat can be interpreted in two different ways:
For how many weeks or months (I think you do not think day !!) should I do cardio to get in good shape? Or how long the duration of a cardio session should be for effective fat loss.
I would answer the first question like this: You'll do cardio for as long as necessary. You'll do it until you reach your goal. It may be 3 months, or it might be 2 years. It depends on your current form and your desired final destination. But keep in mind that you should be losing no more than two pounds a week. £ 1 is ideal. And everything should come from fat and not the muscle tissue.
The second issue I will discuss a little longer.
To be effective at doing cardio you need to know these basic rules:
You are better to do cardio in the morning on an empty stomach or at any time during the day, after the workout with weights. The reason being only then your glycogen stores (your own stores of carbohydrates) will be exhausted or at least very low. In this situation, your body will resort to using fat for energy.
It was the first thing. The second thing you should consider is: Do you intend to do regular cardio cyclical or high intensity interval training (HIIT) cardio?
Whichever you choose to start out three times a week. Have regular HIIT or 6-8min 15-20min. The hold it there for a week and then increase the first 5min or if you are the second - with 3min. Continue increasing each week until you reach 40 minutes for regular cardio or HIIT for 20min.
At this point, if you do not see results, insert another cardio session for a total of four cardio sessions a week. Wait another week and check again for any changes. If you start to see results in the form of fat loss, then keep doing what you're doing. It works.
If you do not see results, increase cardio sessions per week 5. Give it a week and to reassess the situation. I bet at this stage, you should see some decent changes already. The keep it there.
But if not, or if your body has adapted to this higher level of activity, so your weapon is to increase cardio sessions per week to 6.

Once work stoppages for you and if you still need to lose fat, start by inserting a second cardio session some point during the day, but after hours of the first. You will do two cardio sessions three times a week and one for the other three.
I think you get the idea: Start with three short cardio sessions a week. Gradually increase the duration. Then increase the number of cardio sessions per week up to 6.
If necessary, start the same process over again to match each cardio session with the other until you reach the 2 cardio sessions, twice a day, 6 times a week situation. I doubt, however, that you will ever need to get to this point.
I just wanted to describe the principle so you know how to do.
Well, now, I want to believe that you have an answer to the question how long cardio sessions should be for fat loss - as long as it takes, but follow the main rules.

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