Focus on Clean Eating & Carb Timing
The first step to lower body fat is eating clean. Start by cutting out all processed foods including white bread, white rice, granola bars, crackers, cookies, muffins, bagels, potato chips, fruit juice drinks, and even low-fat foods (yogurt too) which are packed with sugar. Stick to two servings of whole grain carbs and eat them earlier in the day.
1 serving = ½ c brown rice or couscous
½ cup spinach or buckwheat pasta
1 slice whole grain bread
1 small sweet potato
1 whole wheat tortilla ½ whole wheat pita
The rest of the day rely on meal replacement shakes with fruit or lean protein like chicken or fish with vegetables. This way you’re still able to eat all your favorite foods but your body is more likely to use the starchy carbs as fuel earlier in the day instead of storing them as fat if eaten later in the day.
Increase Meal Frequency
Skipping meals or dividing up your calories between 3 meals is not conducive to fat loss. Your body can only process so many calories at a time so any excess gets stored as fat. This is why so many people who gorge once a day but don’t eat very many calories still have a problem with weight and bodyfat. Eating 5-6 meals every 3-4 hours is the key to fat loss. It keeps your blood sugar in check and signals your body that food is always available so your body stays in fat burning mode vs. fat storage mode. Learn how with: The 3-Hour Diet (TM): How Low-Carb Diets Make You Fat and Timing Makes You Thin
Switch to High Intensity Interval Cardio
Research study participants who engaged in 90 sessions of traditional cardio over a 20 week period lost 1% bodyfat, while participants who engaged in 25 sessions of moderate intensity cardio then 35 sessions of high intensity cardio over a 15 week period lost 3% bodyfat. Additional studies have shown that participants who engaged in short high intensity training lost 9 times more fat than those who performed long low intensity training. Cardio is similar to strength training in that quality counts more than quantity. It’s that simple. Don’t waste time on 45 minutes of moderate paced cardio because it just doesn't work. People who do this type of cardio, especially women, constantly complain that they’ve been exercising for months and can’t lose weight.
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