How And Why You Store Body Fat

If you're currently facing an issue with your body weight, one of the questions that you might be asking yourself is how you store body fat in the first place. What is it that got you to where you are now and how can you go about getting yourself out of this situation of being overweight?

Understanding how and why you store body fat can provide good indication that will let you look into the process of fat burning so you can uncover the precise steps that you need to be taking in order to move yourself forward.

Let's have a quick look at why you store body fat and how this process takes place.

The Issue Of Energy Imbalance

The very first thing that you need to understand is that the process of adding body fat to your frame very much is a function of how much energy is coming in versus how much energy is going out.

If you're consuming a high calorie diet that has you taking in more calories than you're burning off daily, this is going to cause you to begin to store excess body fat.

Since the body has more energy than it needs for its everyday purposes, it has to do something with that energy and the most logical thing to do is store it for later use.

This way, should you encounter a period of starvation, you'll have built up energy reserves to turn to.

It takes you having an energy surplus of 3500 calories over time to accumulate one additional pound of body fat.

The Type Of Nutrients Consumed

Now, one thing that you do need to think about in terms of why and how you store body fat is the type of energy that you're eating.

Protein rich foods will be least likely to be converted to body fat stores because this nutrient takes a lot of energy just to break down.

As your body is expending this energy breaking the protein down, this means less energy would be left over to store as body fat.

After proteins, if you overeat in carbohydrates, you may not necessarily store these as body fat either. If you've been following a lower carbohydrate diet for example and have just completed an intense workout session, the storage form of carbohydrates in your body – your muscle glycogen levels will be lowered or even depleted.

When this is the case, the carbohydrates you eat in excess will actually go towards that storage first, and only once it's filled up will you begin converting carbohydrates into body fat stores.

Then you have fats. Since fats take very little energy to break down and the storage place for them is in fact your fat stores, this is the nutrient that is most likely to get converted to body fat.

Note that this does not mean you should eat a fat devoid diet however – some dietary fat is necessary for proper health and functioning, but just remember that if your calorie intake is too high, then this dietary fat may turn into body fat.

If you maintain a proper calorie balance, then there won't be a problem.

So there you have the main points to keep in mind about how and why you store body fat. If you want to minimize fat storage, eat a lower calorie diet that's rich in proteins and contains moderate amounts of carbohydrates with small amounts of healthy fats sprinkled in.

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Four Tips For Using Low Carb Diets

If you've been looking at all the various diet programs that are out on the market, one variety that you've without a doubt come across is the low carb diet.

Almost everyone seems to be jumping on the low carb bandwagon as the diet promises fast and effective weight loss.

While it's true that these diets can help you reach your goals, you must remember a few important tips to make sure that they work most effectively for you.

Let's go over the main things to note so that you can see fast results from your low carb diet plan.

Cut Back On Exercise Volume

The first tip that you'll want to keep in mind is that when on a low carb diet plan, you should cut back on your exercise volume slightly. The reason for this being that you won't have as much stored muscle glycogen when using a low carb approach, and it's this muscle glycogen that fuels all your physical activity.

When it drops down, so will your intensity level so to help maximize the benefits that you get from your workout, go for shorter sessions instead.

Eat Plenty Of Vegetables

The second tip to remember when on a low carb diet is that you must never cut out or reduce your consumption of vegetables.

Vegetables are so low in calories in the first place that they'll hardly contribute any carbs to your diet at all, but more importantly they're chalk full of nutrients.

Add vegetables to each meal and preferably each snack you eat and you'll move that much further ahead on your diet plan.


Drink Up

Moving on, it's also going to be essential that you're drinking enough water when on your low carb diet plan. Higher protein, lower carb diets do tend to have a dehydrating effect on the body, so by drinking more water you'll help to offset this.

Also, by having plenty of water throughout the day as well as using an appetite suppressant such as Phen 375, you can really take the edge off your hunger as well.

Low carb diets by nature tend to decrease the overall hunger levels you feel, but adding more water and your appetite suppressant take this effect one step further.

Add A Few High Carb Days

Finally, the last thing that you should note is that you should aim to have a few higher carb days in your diet as well.

High carb days are going to help to offset any slow-down to your metabolism that you experience, therefore helping ensure that you don't hit a diet plateau.

Higher carb days will also help to relief you of any food cravings that you may be suffering from as well, so this can be an added benefit of having these in there.

All in all, low carb diets can definitely be an effective way to structure your fat loss approach but you must be sure to do so wisely by making use of all of the above tips. If you are sure to follow these, you will see the fat loss progress you're looking for.

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Four Diet Tips You Might Be Making

If you're currently on a fat loss diet plan to lose weight, it's important that you gain some awareness of the most common diet mistakes that far too many women are making. If you don't fully understand the process of fat loss and make any of these vital errors, it could really cost you in terms of your progress.

Let's take a quick look at the most important things that you must know so you can stay right on track with where you need to be.

Not Pairing Protein With Carbohydrates
The very first diet mistake that's often made is neglecting to pair your carbohydrate rich foods with a protein source. Protein is the nutrient that will help to slow the release of the carbohydrates into the blood, therefore you won't see that huge blood sugar spike followed by a crash immediately after.

If you can make sure you get a protein source with each meal and snack you eat, this will go a long way towards encouraging total body fat loss and helping you maintain steadier energy levels all day long.


Cutting Out Carbohydrates Entirely
Second, another big issue that you might be making is cutting out carbohydrates entirely. While some women will simply not pair them with their protein like was mentioned above, others choose to forgo them entirely.

While there's no denying the fact that lower carb diets can produce great weight loss results, remember that your body does require carbohydrates to keep up your physical activity. If you cut out all your carbs not only will you run the risk of experiencing nutrient deficiencies, but you'll also notice your energy level starts to plummet.

In addition to this, those who use ultra low carb diets for extended periods of time tend to notice significant reductions in their metabolic rate and this really hinders the amount of fat loss that takes place.

Add healthy carbs into your diet in moderation. You'll see far better results by doing so.

Giving In To Food Cravings Too Easily
Third, another issue is giving in to food cravings far too easily. While it's understandable to have the odd cheat meal here and there, and that is perfectly healthy, if this is occurring far too often, it's going to be a problem.

Instead, come up with healthier methods to satisfy that food craving. If you want ice cream, try having some low-sugar yogurt with berries instead. If you want pasta, try some spaghetti squash with dinner. If you want chocolate, trying having a chocolate protein shake.

All of these should please your taste buds without tallying up to hundreds of calories. Also, along with being creative with these smart substitutions, be sure to take steps to help reduce your appetite as well. Cravings are always stronger when you're hungry so by using an appetite suppressant such as Phen375, you will find it's much easier to fend off those food cravings.

Not Eating Regularly
Finally, the last mistake you might be making is not eating regularly enough. Many women will let themselves starve all day and then wind up binging at night because they are just too hungry to control themselves.

Instead, break your calorie intake up into six mini-meals throughout the day. This will keep those blood sugar levels stable and will prevent night-time eating.

So make sure you keep all of these mistakes in mind as you go about your diet plan. Were you making any of them?


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Easy step to eat more fiber

Easy step to eat more fiber

If you're looking to take your fat loss results to the next level, one thing that you must be sure you're doing is getting enough fiber in throughout the day.

Not only is fiber going to be important for helping to keep your heart healthy and your blood cholesterol levels in a good range, but fiber is also vital to increase the satiety that you get between meals.

Those who are eating low fiber diets are often going to find that they get very hungry between meals and snacks on their plan, making it that much more difficult to maintain a reduced calorie intake.

Choosing foods that will contribute a good amount of fiber to your diet daily is one of the best methods to ensure you're getting enough.

Let's have a look at a few simple steps that you can take to get more fiber into your daily diet.

Add Flaxseeds To Yogurt

The first way to increase your daily fiber intake is to start adding flaxseeds to your bowl of yogurt. Flaxseeds are not only a very rich source of fiber, but they're also loaded in essential fatty acids which are imperative for good health.

Flaxseeds are going to help to control your blood sugar levels very well, so that you don't suffer an energy crash shortly after consuming the meal.






Add Frozen Vegetables To Soups

The next way to boost your fiber intake for the day is to start adding some frozen vegetables to any soups you're preparing.

If you're looking for a low calorie way to add more bulk to your diet, vegetables are it. Toss in a few handfuls of frozen broccoli, cauliflower, or carrots about 2-3 minutes before the soup is finished cooking and you'll have a nutrient packed meal in minutes.

Toss Berries Into Your Protein Shake

Moving along, another great way to increase your fiber intake for the day is to add some berries into your protein shake. Blackberries especially tend to be incredibly high in fiber so if you can add a half cup in with some protein powder, skim milk, yogurt, and a few ice cubes, you'll have a very nutrient dense shake in minutes.

Berries are also very rich in antioxidants, so will go a long way towards promoting optimal health.

Start Your Day With Bran Buds

Finally, the last quick tip to get more fiber into your day is to always try and start your day off with some bran buds. If you're someone who doesn't like the taste bran buds however, not to worry. You can easily mix in half a cup with whatever other cereal you choose to eat.

You'll hardly notice them in there but they will pack in almost 10 grams of fiber per serving.

So there you have some very simple yet highly effective ways to get more fiber into your daily diet. If you eat a fiber rich diet and then also use an appetite suppressant such as Phen 375, hunger will no longer be something that you struggle with on your diet plan.

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Fat Burning Workouts In Under 20 Minutes

If you're looking to melt fat fast, you might be thinking that you're going to have to spend hours in the gym in order to achieve this goal. After all, you know that getting really ripped takes time and if you aren't putting in the work, the chances of success are going to be low.

But, before you go off dedicating hours upon hours to your workout, you should know a few important things. First, realize that 80% of your total fat burning results will come from your diet plan, so if you aren't doing things correctly there, it won't matter how much time you spend in the gym, and secondly, when it comes to your actual workouts, very often shorter, more intense workouts are much more effective then lengthy gym sessions.

If you want to get ripped and are short on time, then you're in luck because by creating your own fat burning 20 minute workout, you can see great results without feeling like the gym has become your second job.

Let's look at what you should know.

Utilize Compound Lifts Only

The very first point to note is that when you're trying to lose fat as fast as possible, you should be focused strictly on compound lifts. These are the ones that are going to stimulate the largest number of muscle fibers at once, hence burn up the most calories while you do them.

Compound lifts are also best for maintaining your strength levels while on the diet and for also boosting your metabolism after the workout is completed.


Superset Upper And Lower Body Exercises

Second, as you go about creating your workout program, you should be pairing your upper and lower body exercises back to back. By designing the workout in this fashion so one muscle group can rest while the other is working, you can quickly move throughout the workout session.

Plus, you'll be able to work harder in each exercise since the just worked muscle group will have a chance to rest while you're performing the other.

Keep The Weight Heavy

One big mistake that some men make when trying to melt fat is lightening up the weight. They think that by using a lighter weight and working in the higher rep range, they'll see faster results.
Not so. The truth is that if you want to maintain your lean muscle mass, it's going to be vital that you're keeping the weight heavy. You should always strive to be lifting the same amount of weight that you were
before on your muscle building workout program.

Your 20 Minute Circuit Workout

The following is your 20 minute workout circuit. Perform this three times per week and you will be on track to success. Repeat this workout twice through.


Superset:

Squats – 8 reps
Bench Press – 8 reps

1 minute rest

Superset:

Deadlift – 8 reps
Bent Over Barbell Rows - 8 reps

1 minute rest

Superset:

Lunges – 10 reps
Dumbbell Shoulder Press – 10 reps

1 minute rest

Superset:

Hanging Leg Raise – 15 reps
Plank Exercise – 30-60 second hold

1 minute rest


If you can stick with this workout program, get your diet in order, and then use a fat burning supplement such as Phen375, it won't be long before you're achieving that total ripped look.

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