Did you know that why you’ve been seeing limited or nonexistent results with your current fat loss program？There is so much information out there about weight loss but not much of info really focuses on fat loss. although the average patient lost roughly 10.3% of their body weight, only about 30% of that weight was actually from the loss of body fat.

Maybe you already knew that. Maybe you’ve unsuccessfully attempted your fat loss program. All the while becoming more and more self-conscious with the sheer lack of results. What’s the Secret to losing bodyfat and keeping it off? Ask 10 different fitness experts this question, and you’ll probably get 8 or more different answers. You’re got 11 different theories about how to induce fat loss including super-slow training, heart rate training, circuit training, Pilates, yoga principles, high-rep weight training, and aerobics.

The following tips will improve your workouts and ignite your metabolism. Try some or all of these tips, but beware, the result may be a number of admiring second glances and stares when you don that bikini or pair of trunks.

1. The majority of your workouts should be composed of free-weight or cable exercises. Compared to machines, free-weight and cable movements often require more skill, create muscular balance, and have a greater metabolic cost. For example, it is more difficult to balance the weights, and to coordinate muscles when performing free-weight exercises. Although this may sound like a disadvantage, it is actually a benefit. By balancing and stabilizing free-weights or cables you are working more muscles through a greater range of motion resulting in more muscles developed and more calories burned.

2. Make simple replacements in your diet, Sweetener in place of sugar, diet drinks in place of full sugar drinks, use leaner cuts of meat etc. At first these changes may be difficult but you will get used to them and make vital calorie savings every day.

3. Super-set or group exercises. Perform either non-competing muscle group training or antagonist training. Non-competing muscle group training would involve doing a set of a lower body exercise, and following it up with an upper body exercise Antagonist training is executed by alternating exercises that target opposing muscle groups (e.g. chest and back). The list of benefits includes: quicker recovery, greater strength levels and shorter workout times.

4. Calculate how many calories you body needs to consume to maintain your existing weight. This is called you maintenance calories.(Search Google with “calorie needs” and you will find a few different calculators to help you with this)

5. Supplementing you diet can make fat loss easier. A diet high in protein can help preserve muscle (more muscle means an increase in metabolism). There are also some fat loss supplements available which help boost your metabolism, this is useful as your metabolism may slow during extended periods of dieting.

6. Cardio is not the cure-all for Obesity. Cardiovascular exercise aids in the creation of a caloric deficit, but the caloric expenditure during cardio is temporary. Strength training addresses the core of the problem by permanently increasing the rate at which the body burns calories by adding muscle. The best programs will include both strength training and cardiovascular training, but the core or the programs effectiveness is resistance training.

7. When you do cardio, do it first thing in the morning. Do your cardiovascular training first thing in the morning on an empty stomach. You’re gone 8 or more hours without eating, so your blood sugar levels are at their lowest when you first wake up. After about 10-15 minutes of cardio training on an empty stomach, you’ll have burned up all your remaining blood sugar. Once your blood sugar is used up, the only remaining source of fuel your body has to continue with your cardio exercise is your stored body fat.

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