I Need to Lose 30 Pounds! 15 Ways to Burn Fat Quickly

“I want to lose 30 pounds!,” you say. Find. So you probably want to know how to lose 30 pounds in 20 months, or 30 pounds in 3 months, right? Have you crunched the numbers? Since it’s all about calories in, calories out, you can figure out how many calories you need to lose during this period, and thus how much food you can eat and how much exercise you should do. As long as you follow the program, you’ll find success, or at least get close to your goal. If you want to know how to lose 30 pounds, here are fifteen ways to do it fast. Use as many of these ways as possible to jump start your progress.

  1. Let’s assume, first, that you want to do this in 2 months, or 60 days. If you want to lose it in longer or shorter, adjust the time, but it will be pretty difficult to lose that much weight in anything shorter than 2 months. In fact, three months is perhaps the most likely, but we’ll use two months for sake of argument.
  2. If you want to lose 30 pounds in 60 days, that means losing one pound every other day. If there are 3500 calories in one pound, that means you’ll have to burn 1750 calories a day to meet this goal. Wow! You have a lot of ahead of you.
  3. If you need to lose 1750 calories, count on burning 1250 calories from your diet and 500 calories from exercise. Let’s look at the diet first. Let’s assume that your body needs 2750 calories a day. This will assume that you are active. If you are not active, and use less than this per day, you will probably not be able to lose weight this quickly. Thus, add a month or two onto your timeline to make the numbers work out better. According to this schedule, you will want to consume about 1500 calories a day.
  4. Note: Don’t starve yourself! You will only undermine your progress, because your body will go into starvation mode and slow down your metabolism, undercutting all of your efforts.
  5. To eat 1500 calories throughout the day without starving, spread your meals out throughout the day. Don’t let yourself get overly hungry, as you will probably succumb to the pressures and end up eating above your quota. Instead, eat 5-6 small meals throughout the day. You could do something like this: 300 calorie breakfast, 150 calorie snack, 400 calorie lunch, 150 calorie snack, 400 calorie dinner, 100 calorie snack. This is 6 balanced meals throughout the day – if you pick the right food choices, you’ll be able to hit these quotas without feeling hungry or famished.
  6. What are the right food choices? Eat plenty of protein at each meal – this is low calorie and will help control your hunger. Focus on fruits and vegetables, as these will keep you full without going over budget. Don’t avoid fats, but since they are high calorie, only eat them sparingly. Stick to natural, fresh food, and avoid anything processed, as that kind of food will probably go over your calorie budget.
  7. Drink plenty of water. This will help flush out the toxins and control your appetite.
  8. Next, mix in exercise. If you need to lose 30 pounds in a short period of time, you won’t do so by not eating right and exercising. According to this schedule, you’ll have to exercise to burn nearly 500 calories a day. This will require you to do two things: a solid cardio session to burn 300-350 calories; a strength training workout to raise your metabolism and burn an extra 100 calories; and heightened activity throughout the day to burn the rest.
  9. For the first, focus on interval and high intensity training. Long, rambling workouts will take forever and not help you meet your caloric goals. Focus on intervals and sprints to get the fat burning.
  10. Mix in strength training as well, also adding in intervals and supersets to up the calorie burn. Make sure to hit every muscle group in your body to get the maximum benefit from the workout.
  11. Since you can’t do strength training everyday – you’ll overtain and lose the benefits or even get injured – substitute Yoga, Pilates, and stretching in for strength training on your ‘rest’ days.
  12. This will not be easy – if you are not 100% committed to this, you will not succeed, as you’ll have to direct all of your waking hours to meeting this goal.
  13. Keep a plan of everything you are doing to ensure that you are hitting all your exercise and caloric goals. A journal or a spreadsheet would work well.
  14. Change the above plan as necessary to lose weight within the time period you are looking at.
  15. Don’t just sit around and expect things to change, even if you make minor changes to your lifestyle. If you just say to yourself, “I need to lose 30 pounds,” and do nothing to get you to that new state, how do you expect success? Thus, follow the above methods. They will be hard to implement, but always keep your mind on the prize and on your timeframe. Perseverance is the name of the game, here.

11 Ways to Get Abs: The Best Exercise to Lose Belly Fat

Among all the places where fat hangs, the belly is by far one of the most hated, if not THE most hated. Unfortunately, it is also the most stubborn fat deposit in the body. For many people, it is the final store of excess fat that needs to be worked off after all other fat has been lost. This is why many people think that the last few pounds are the hardest – it because they are. These last few pounds are the body’s last storage defenses against starvation – so you better believe that it will hang on to them as hard as possible.

Luckily, there are some activities you can do to help reduce the amount of belly fat you’re carrying. What are the best exercises to lose belly fat? This is a hard question to answer, for reasons that will be explained below. In short, you need to do a number of things in concert in order to lose belly fat most efficiently and effectively. Here are eleven ways to get abs. The more you follow, the better your results:

  1. If you come into this topic asking, “What is the best exercise to lose belly fat?”, you are starting off on the wrong foot. There is no one exercise that will magically melt the fat away – in other words, you can’t spot burn fat. You need to have a full body, comprehensive plan in place that will lower your overall weight and body fat percentage. Once your body fat percentage gets low enough, belly fat will begin to melt away and reveal the abs that you have underneath.
  2. We all have ab muscles – they are just covered by layers of fat. There are two general ways to reveal your abs – lose fat from the midsection and make your abs more developed – that is, make them larger and more toned. Combining these two methods will give you the best effect.
  3. First, a brief note about dieting and exercise. You’ll have to lose weight to get your abs to the point where they can begin to show. This site and other sites can give you plenty of advice about weight loss, so we won’t repeat the topic here. Just know that you need to lose overall poundage in order to get to the point you want. You can’t wear a belt, take a pill, or do the ‘best exercise to lose belly fat’ and hope that your gut will disappear. Instead, you need to take a full body approach. Lower your calorie intake and upgrade your calorie burning through exercise. Think long-term, and don’t give up.
  4. Now on to the best exercises to lose belly fat. First, you want cardio exercises that will maximize fat burn. These generally are the more intense exercises – the more intensely you work out, the more fat you’ll burn throughout your body (including the midsection). Thus, interval training, high-intensity interval training (HIIT), sprints, and intense sports games will help you with this. Long marathon sessions of low to moderate intensity cardio contribute, but they are not the most efficient for your time. Mix in both to get the best balance of fitness and fat burn.
  5. There are a lot of stomach exercises to lose belly fat. Perhaps the best one of the lot is the standard crunch. Lay down on the ground and bend your knees. Cross your hands in front of you or let your hands support your neck. Use your abs, core, and back to lift your upper torso off the ground. Do 3 sets of 8 to start out, and slowly increase the number of reps and sets as you go.
  6. You can also make this a resistance exercise by adding weight. There are machines in a gym that will let you do this, or you can simply carry a heavy weight as you do crunches. Only do this when you get used ¬†to normal bodyweight crunches, as this is advanced. In general, you’ll want to constantly upgrade the difficulty of the exercises you’re completing in order to keep your body changing and adapting.
  7. Crunches can be rough on your neck, so there are plenty of other exercises you can do that will help. In fact, be careful with any exercises done on the ground, as they may hurt your posture or your back if you do them too much or do them incorrectly.
  8. You can perform ‘twisting’ exercises as well to target your obliques – the muscles on the sides of your torso.
  9. One of the best things you can buy to help you lose stomach fat is a medicine ball. You can perform many of the same exercises on this ball as you would on the ground. It’s great because it can stress your muscles in different ways while giving your back and body the support it needs to properly perform the exercises.
  10. In general, the abs are muscles like any other. They need time to rest and recuperate and rebuild, just like if you were pumping iron with your arms, chest, back, legs, etc. Thus, don’t overwork them. Make sure you give your abs adequate rest – at least 1 to 2 days – in between workout days. Don’t do too many sets at first until you get stronger, and continually monitor what your body is telling you. If something doesn’t feel right, stop immediately! And always check with a doctor before starting any program.
  11. A final note: you don’t need any fancy equipment to do these exercises and get the abs you want. Those chairs and rockers are more a waste of money than anything else, and those silly belts you see on TV will do absolutely nothing for you.

More Resources

The Truth About Abs

12 Ways to Get Skinny Legs

Have you ever¬†thought to yourself, “how do I get skinny legs?” You might have even searched for that very search string to get to this page. Legs that seem a bit too, well, ‘bulky’ can be a hassle when you are wearing jeans are shorts, and it’s always fun to show off your legs when you’re wearing a skirt. If you want to know how to get skinny legs, wonder no more – here are twelve ways to get skinny legs fast, perhaps faster than you ever imagined possible. It will take some work and effort, but you can begin to see results in no time as long as you are consistent with your plan.

  1. First, it should be admitted that you can’t spot burn fat from particular areas. So if you do leg exercises, you won’t burn away flab or flub from your legs and your legs alone. Instead, you need to lose weight in general in order to bring your body fat percentage low enough that your legs will begin to get leaner. You’ll want your body fat to be around 18% before you see the results you want. So, put together a plan to lose weight if you need to. We won’t discuss that here, as there is a ton of lose weight advice on this site (check the category ‘Health & Fitness’ in the sidebar for more info). Instead, we’ll focus on how to get skinny legs specifically.
  2. Even though you can’t spot burn fat, you can do exercises that will help tone your legs. You won’t add muscle bulk, so don’t worry about that – instead, you’ll let your muscles look sleeker and leaner, and they’ll acquire a better shape, perhaps giving them the illusion of skinniness even if you lose no fat from the region. Some possible exercises include…
  3. Walking, running, swimming, walking or running stairs, sprints up hills, skating – nearly any cardio exercise can help you strengthen and tone your leg muscles! Especially try to do these exercises up inclines, as you’ll put more stress on your legs and thus get better results for your workout.
  4. Sports and calisthenics can also help you lose weight and tone muscles.
  5. Add strength training exercises to your workout. This will further help strengthen your legs. Make sure to target all the muscles – the glues, calves, quads, and hamstrings. This will make sure you strengthen the entire leg, and you’ll enjoy great physique benefits in the meantime.
  6. No matter what exercises you do, make sure you continually upgrade the challenge you provide. Keep track of how long you walk, or how many steps you climb, or the distance you travel, or the speed of your sprints. The more you challenge your leg muscles, the quicker you’ll get skinny legs.
  7. Make sure to properly warm up and stretch your legs. Injuring your legs from overexertion is no way to improve your physique.
  8. Pilates, Yoga, and other core training can help tone your legs too.
  9. The second piece of the puzzle to get skinny legs is diet and nutrition. If you need to lose weight overall, you’re probably already doing what you need to do to lose weight, but here are some general tips that may help:
  10. Make sure you eat plenty of protein. Protein is the building block for muscles, so if you want to get toned legs and thighs, eat enough protein to supply them. In addition, protein can help you manage your appetite, aiding you in your weight management goals.
  11. Make sure to drink plenty of water to keep your body hydrated, your skin clear, and your muscles firm. Dehydration can negatively affect you in many ways, so always drink even before you are thirsty.
  12. Finally, keep at it. The secret to how to get skinny legs and thighs is to set your goal, work towards it, meet intermediate progress benchmarks, and then see the goal through to the end. Don’t give up if it doesn’t work right away – with enough patience and consistency, it will!

If you have any more ideas, leave them in the comments!

Running to Lose Fat

If you want to lose weight, there are tons of exercise and diet programs out there to meet seemingly any taste or need. Most of them, however, don’t work, either in the short term or the long term. The best way to lose fat is to stick with the traditional, hard-won wisdom that we hear all the time: good, low calorie diet and exercise.

Of all the ways to exercise, no one activity necessarily stands supreme over the others. However, one great activity that you can’t go wrong with is running to lose fat. What is great about this activity in terms of fat burning over others is that you get in the precise’ fat burning zone’ of cardio activity while you run. During this zone, your body burns fat calories in the highest proportion of all the calories you burn. Thus, if you run consistently, you’ll melt away fat.

What about spot burning? Can you burn specific areas of fat with these activities? In other words, is running to lose belly fat a viable option? Unfortunately, no. You can’t burn away fat from a specific area, only from the entire body. As you lose weight, and your body fat percentage drops, your belly will eventually melt away, revealing the abs underneath. So, the only solution is to run to lose fat generally, and you’ll be basically running to lose belly fat at the same time, just a little bit more slowly than you might hope.

Before embarking on a new running program, consult with your doctor to rule out any health problems that might get in the way of your new goals. If you are new, start slow, perhaps walking at first, then jogging, and eventually working your way to running. Buy supportive shoes, as running can be pretty rough on the joints, and make sure to get whatever other equipment you need to make your exercising run smoothly. If you do get an injury or cramp, don’t fight through it – listen to your body. If you hurt yourself, you’ll stunt your progress.

Nutrition will be an important part of this. Running to lose fat will require you to eat fewer calories than you burn; otherwise, you’ll get the cardio benefits, but you won’t lose weight. Thus, eat a diet of whole grains, lean meats, and healthy fats, rich in vitamins, minerals, and antioxidants. Make sure to drink plenty of water.

Best Way to Lose Belly Fat

One of the most popular fitness goal is to obtain rock hard abs – a six pack, if you will – out of a formerly saggy guy. This is a popular goal, however, because it is so challenging. Getting the body you’ve always dreamed of – including the sexy belly – requires diet, exercise, and dedication for both men and women. Information is important too – what is the best way to lose belly fat after all? Here are some ways to set you on this path:

  1. Assess your situation. BMI (body mass index) is not recommended, as it can often give you faulty results depending on your body type. Instead, focus on more objective measure, like body fat percentage, belly circumference, and other indicators of your health and wellness. You need to know your baseline to begin.
  2. Find a body fat target. Body fat percentages vary between people and between men and women. In order to get a flat stomach, you will need to lower your body fat percentage to the point where your abs will show through. They are already there, lying in wait, but are currently covered by a layer of fat, so your goal is to lower your total body fat. In the process, you will lose weight, but you need to lose the right type of weight, as losing muscle or water weight will do nothing for you and may even make you look worse.
  3. The best way to lose belly fat with exercise is to perform ‘fat burning’ cardiovascular activities. There are two main kinds of activities that can help you. The first is high intensity interval training, in which you perform intense exercise for a short period of time, followed by a period of rest, and repeat throughout a shorter (20-30 minute) workout. You can vary the work:rest ratios based on your fitness level, but a minute of work to one, two, three, or even four minutes of rest are potential choices.
  4. If this kind of exercise is too intense for you, begin with some lighter cardio workouts in the “fat burning zone.” This is the 60-65% zone of your target heart rate. In this area, nearly 50% of the calories burned come from fat. On the other hand, if you are able to handle intense exercise, more vigorous workouts will burn more calories overall. So while you will burn less fat calories as a percentage with intense workouts, you will burn more fat calories overall.
  5. The best way to lose belly fat fast is through restricting your total calorie intake. Sure, working out will burn calories, but you will also save a lot of calories by lowering your portion sizes and making better decisions about what you eat. To get rid of belly fat you will need to lose a lot of other fat from your body – sorry, not targeting exercises are possible! Thus, you will need to lose a bunch of pounds to decrease your percentage. Luckily, this will make you look great all over, not just in your stomach area!
  6. Avoid gimmicks like belts, pills, fad diets, and ‘easy’ workout programs. This quest won’t be easy, and there is no magic bullet. In fact, there is never a magic bullet for a truly worthwhile change. Set goals, stick to them, and follow through with well laid plans. That is the essence of the best ways to lose body fat.

More information on how to get flat abs can be found in this site: The Truth about Six Pack Abs