There’s only ONE WAY to lose fat – and that is to create a calorie deficit. However, there are two ways to create a calorie deficit – one is to decrease your food intake so you are eating less than you burn, the other is to increase your exercise and activity so you are burning more than you eat.

Of the two ways to create a calorie deficit, burning the fat is far superior to starving it. You see, cutting calories too much causes weight loss at first, but it also causes muscle loss and it eventually leads to a decrease in metabolism, so the weight loss stops. This is very common on conventional diets, right? You lose weight in the beginning, but then you hit a plateau that you just can’t break through. Cutting calories even more at this point only digs you even into a deeper “metabolic hole.”

Eating more of the right foods (up to a certain point) actually increases your metabolic “heat” like putting wood on a fire. Food is energy; food is fuel, and it produces (metabolic) heat.

Exercise burns calories and creates a calorie deficit, but the real advantage of exercise over diet is that exercise increases your metabolism, dieting slows it down. Exercise also has major health benefits, while starvation can only create health problems.

So if you eat more (healthy foods) and exercise more, you get a double increase in metabolism. If you eat less and exercise less you get a double decrease in metabolism. That makes complete sense doesn’t it?

The IDEAL exercise program for fat loss has a combination of cardiovascular (aerobic) training and strength training. But ultimately, you’re not likely to stick with exercise long term unless you choose activities you enjoy – so pick something you enjoy, even if it doesn’t follow the guidelines of “traditional” fat loss programs. It’s better to do something than nothing, and all exercise counts.

Some people may have orthopedic problems which limit the type of exercise they can do. But nearly everyone can walk. So if you can walk, then walk. And almost everyone can do some type of strength training. Instead of focusing on what you can’t do or what you don’t like to do, direct your attention to what you CAN do and what you would like to do.

Maybe you don’t like being couped up inside all the time. Maybe you’d prefer hiking or jogging outside. Or maybe boxing or martial arts sounds cool to you. Maybe you like basketball or tennis. Maybe you’d enjoy classes, or yoga or pilates. Your options are nearly unlimited, but you have to do something or your body will begin to deteriorate.

As you increase your lean muscle mass, you’ll also get a permanent increase in your resting metabolic rate. Muscle is what drives your metabolism, keeps you young and makes you look more physically attractive. Others will notice how good you look, and you’ll feel better about yourself too. Yes, you may lose weight from diet alone, but you’re likely to end up a “skinny fat person” with a slow metabolism and very little lean body mass (not to mention, you’ll probably gain back all the fat)

Last, but not least, be careful what you say to yourself over and over because that tends to program your subconscious mind and create your self image. If you’ve been repeating to yourself for years, “I’m not big on exercise” or “I’m not an exercise person”, that eventually becomes a part of your identity. You always tend to behave in alignment with your identity in order to stay “true to yourself.”

Maybe when you look in the mirror after just a few weeks and see your body start to change you’ll begin to like enjoy exercise a LOT. It can get addictive, you know. The endorphins that are released when you exercise are like opiates. Ever hear of “runners HIGH?” Ever hear of an “exercise addict?” What would YOU rather be hooked on? Forget about popping pills, Your body is the most exquisite pharmacy on the planet. Exercise is a better fat burner, health creator, energy producer and anti-depressant than any man-made drug will EVER be. Exercise can be fun and FEEL GOOD too.

Human beings were meant to move. Bodies don’t lose their function by being used too much and “wearing out”, they lose their function by not being used enough and “rusting out.” So if the positive benefits of exercise don’t motivate you enough, then just picture yourself 10, 20 years from now and imagine what will happen to you if you DON’T start exercising today.

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I hope this is beneficial to you reaching your goals!

Forget about doing sit ups and crunches, you need to do full body compound exercises e.g. clean and press to trigger fat loss on your belly. Try doing high intensity interval type cardio, this will burn more fat and also help with your soccer fitness. Have a look at this FREE ebook for some great exercises!

Free Ab Workout Video

Free dumbell workout Video

Sex and plenty of it.Water is not only good for every organ it`s a natural food depressant.Chili`s speed up metabolism and are also fat eaters as well as cancer inhibitors.

run long distances, fast doesn’t make any difference for fat loss, that’s just developing your fast twitch muscles, to get rid of fat, you need to excercise your slow twitch muscles, you need to run for 25 minutes to burn all the carbs and immediate energy sources, so run for 30-40 minutes to lose fat

lots of different things in there ummm….basically run 30-40 minutes at least 4 times a week and you’re good!

Aerobic exercise is a must – that’s how you’ll burn fat (running, jumping rope, etc. – whatever keeps the heart rate up for 20 to 40 minutes at a time, at least 3 times per week). But – and this is important – you’ll also need to watch your caloric and fat intake; it’s important to cut back or at least be mindful (smaller portions, for example, or skipping the cheese and anything fried for a while) – you’ll start seeing results fast if you cut back on your intake and burn burn burn! Of course, be careful – and be kind to yourself. There’s no need to starve or hurt yourself – it’s really just common sense and self care! Best of luck to you.

PS: You might also try some lower stomach crunches. Grab a friend’s ankles, raise your legs up straight and have them push your legs down against your resistance – this really nails the lower abs!!

heey buddy,
well first of all – good for you for being concerned about your health and trying to watch your weight and stuff!
well i go to the gym all the time, and running is good, skipping is a GREAT excercize – i mean you might look dumb doing it but it really works all your muscles and is great, sit ups are honestly the best for belly fat! there is not really any other excercize that helps in that area that much. they arnt fun, but i usually when im watching telly, i put my feet under the couch and on commercials i do sit ups until my show comes back on lol, laying on your side and just bringing your leg up and down is really good for you, jumping jacks, etc. honestly any movement is great! lifting weights is good. goodluck bud, thats all i can think of;]
goodlcuk!!!
ps. please answer my latest question

I would say to maybe try jumpropeing. And if you don’t want to do that, then do at least 50 curl ups. It is very painful, but it does work.Trust me, I lost 24 pounds for doing 50 curl ups each day for 3 weeks.

Have about 45 minutes of cardio a day, 4-5 days a week. Also include 20-30 minutes of weight exercise 3-4 times a week.

Keep your diet in check, those few extra calories a day can add up to several pounds a year.

The cardio will lose the fat sooner, and the more muscle you build, the more calories you burn per hour while doing anything including sleeping.

1)run 2 miles 2)200 push ups 3)600 curl ups 4)250 squats 5)more of everything