Burn Fat Build Muscle

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Author:
Chris Chew

To burn fat 24 hrs a day is simple. Yes, I said simple but I did not say it is easy. That is because you must have a firm commitment and mental discipline to do it. However, it will get easier and easier when you adapt to your new lifestyle and when your lose fat goal is achieved.

So how do you burn fat 24 hrs a day? Here are some simple steps to lose fat 24 hrs a day.

•Build muscles. Muscles are active cells and they are great calorie burners. The more muscles you pack on, the more body fat you will burn because the calories you have eaten will be burned for energy by your muscles.

•Do your cardio exercises in the morning before breakfast. Make sure that your cardio exercises raise your heart rate sufficiently to burn more fat. The exercises must be intensive and will leave you puffing, panting and sweating. This is to make sure that you will continue to burn calories hours after you stopped your cardio exercises.

Do your cardio exercise 5-6 days a week. On top of that, because your carbohydrate store is low in the morning, your body will burn more body fat to fuel your cardio exercises.

•Eat 5-6 times a day with about 3 hrs intervals. Make the meals small consisting protein and complex carbohydrate. Complex carbs are carbs that are more difficult to digest so that they do not spike insulin quickly to be converted into body fat. So instead of eating white rice, eat brown rice. Instead of having white bread, substitute it with brown bread instead. Have plenty of fresh leafy fibrous vegetables.

The frequency of meals will tell your body that there is plenty of food and so your body need not store body fat for emergencies. On top of that, your digestive system will be constantly working to digest the food and so that means burning of calories.

•Do weight training 3 times a week with rest days in between. Do your weight workout in the evenings so that you will continue to burn fat. Workout with compound exercises such as bench presses, squats, lunges, dead lifts etc to activate more muscle fibers and so that these large muscles will carry on burning calories for many more hours into the night.

•Take slow release protein supplement before bed such as cassein protein. This is to feed your body throughout the night and help your muscles to recover from the day’s activities and at the same because casein protein is slow to digest, your body will continue burning calories even when you are asleep.

So with a combination of all these activities, you will be burning body fat almost 24 hrs a day. Simple? Great. Let’s start to lose weight by burning body fat round the clock now.

Chris Chew is a personal trainer of fashion models, pageant winners, actors and other celebs.

See his sites for more free fitness tips. Lose fat fast. Build muscle fast.

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A Quick Note From The Publisher... If you like the article above, you may be interested in the following article which is also related to Fat Burning... How To Burn Fat Fast? How to burn fat fast? You need to speed up your metabloism and exercise in addition to having the right food intake. Here are some tips: Increase your intake of high fiber foods. It is a fact that the necessary amount of fiber is lacking in most of our daily meals. Fiber aids your fat burning process significantly and in addition, promotes an overall general health. Salads containing leafy greens are great sources of fiber. Do not let yourself starve nor get too stuffed. Heard about "the golden mean"? The old greeks knew it. I'm talking about moderation. The timing of your meals should be so that you always eat before you start to starve. If you follow this simple rule, you'll keep the metabolism intact and burn fat as well as eating less. Take a look at the wild animals; are they fat? No! What can we learn from them? To stop eating when we are satisfied and not eat until we are so stuffed that we can barely move. Do what it takes to build your muscle mass - that will burn your fat. We know that muscles are much more active metabolically than fat and other tissue. Therefore your job is to do some resistance training daily, thus adding more muscle, which in turn will boost your metabolism and burn fat. The more lean muscle mass you have, the more calories and fat your body will burn - even when you rest. Stay away from poor quality carbohydrates before you go to bed. These carbs are those containing sugar or carbs that are highly processed like most cereals, breads, snack foods, candies, and even fruits and juices. Eating these foods just before bedtime will likely result in increased fat deposit and will actually prevent your body from maintaining a sufficiently high fat-burning mode. If you have to eat, eat vegatables. Increase...