How to Lose 10% Body Fat and Keep it Off for Good

How to lose 10% body fat?

Whether you want to reduce your body fat by 10% or more for a flatter stomach or for great abs, you need to eat right and have a properly designed workout to stimulate your fat burning hormones.

Without the 2 combinations, you just can’t lose the body fat in a healthy manner. Hence the first step you need to do is, acknowledge that you need to get your nutrition in order, and then start working out.

Below are just some great tips on how to lose 10% body fat and keep it off from The Truth About Six Pack Abs-

1. Get Real – Don’t set unrealistic goals from the start. You can’t expect to shed 10 pounds in a week – it’s like training for a marathon from scratch one day and expect to run it the next. The best way to achieve your ultimate goal is to set a series of smaller, progressive goals, and reward yourself for achieving each one. Slow and steady is always the healthiest, and the most effective approach.

2. Be Aware of Trans Fat – We need healthy fat in our diet, but this is the worst kind of fat you should avoid. Trans fat is mainly found in liquid vegetable oils, and is used in spreads like margarine and cooking fats for deep frying and shortening for baking. Studies show that it increases the risk of coronary heart disease and diabetes, raises the bad cholesterol levels whilst lowering the good cholesterol, and increases your body fat.

3. Make meals more satisfying by including two to four portions of high protein foods (like poultry, fish, low fat dairy foods, beans, eggs and tofu) daily. But don’t overdo it – eating more protein than you need won’t help you lose weight faster. Comes down to eating in moderation.

4. Your Workouts need both consistency and variability for maximum results. Just workout once a month will not help much, but if you can get into a routine of 3 to 4 times a week, the results will pay off. And make sure the workouts are highly intensive and challenging.

5. Never Stop Challenging Your Body – Every week, mix it up – create new routine by varying the moves, the intensity, the number of reps and sets. No point to do hundreds of reps that a child can do – just make it worthwhile to work the body more. For your body to keep changing, your workouts have to keep changing too.

The Brown Fat Revolution: Trigger Your Body’s Good Fat to Lose Weight and Be Healthier

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Product Description
In today’s youth-obsessed culture, mixed messages about diet, exercise, and skin care are everywhere. But one thing is clear: fat is always the enemy. Right? Wrong, says James R. Lyons, M.D. In BROWN FAT REVOLUTION, Dr. Lyons explains that, contrary to popular belief, fat is the key to a youthful looking face and body. But it has to be the right kind of fat. Unlike the yellow, mushy, unhealthy fat that makes us look old, brown fat is healthy, firm, and resilien… More >>

The Brown Fat Revolution: Trigger Your Body’s Good Fat to Lose Weight and Be Healthier

Lose Body Fat With Good Practice

Let’s look at ten ways to lose body fat in a no-nonsense way. It would be great to do it by waving a magic wand and since that’s not possible let’s just look at these ways to get started and to keep at it.

Number one is to set a goal. You need to set up a goal as to how much you want to lose, the amount you want to lose body fat. Consider what size jeans you want to fit into, and how you want to look. Write down your current weight and pants size. I know it is shameful and I did not tell you to go show everyone, just write down your weight and pants size. Now, that should be at the top of the page and at the bottom of the page write down your target weight and pants size, the size you want to be when you lose body fat. All that space between is to show progress (numbers should go down not up). Each week at the end of the week, write down your weight and pants size at that time. Don’t expect a quick change. Be prepared to be patient to lose body fat.

Number two is change eating habits. Eat foods that are low in sugar menus and cut out calories as much as possible and cut out gluten based foods if you want to lose body fat.

Number three is cut out the eating out. If you have to eat out, don’t get anything in the large size and remember the calories of the foods you are eating. Often foods have more calories than you expect so it can keep you from you goal that is to lose body fat.

Number four is increase calcium intake. Take a pill if required, but push your calcium levels up to 1300 to 1500 mg per day.

Number five is kick out the sodas. Cut sodas out of your diet and focus on water. Even energy drinks can be bad and have sugar, including the healthy ones. All of those will keep you from you goal which is to lose body fat.

Number six is increase the number, but not size of meals. This goes without saying when looking at a diabetic meal plan, but you should have about six, small meals a day. One mean a day is not the healthy way to go and will sabotage your goal which is to lose body fat.

Number seven is exercise. Get into a routine of ten minutes a day of exercise and stick to it. Look online for great tips in this area. Find a calendar or a place to check this off so you are moving toward your goal to lose body fat.

Number eight is stop drinking alcohol. It goes right to the belly and produces the “beer gut” that is so dreaded. With belly fat you automatically have body fat and that will be counter to your goal to lose body fat.

Number nine is don’t eat late. Cut out those snacks between your last meal and bedtime. There is no way you will burn that energy while sleeping. Keep your goal in mind which is to lose body fat.

Number ten and last is simple, stick with it. Don’t give up, expect slow progress, but keep at it and your paper will eventually equal that target goal at the bottom of the page. In the meantime you will be healthier and will lose body fat.

What is a Good Body Fat Percentage for Six-Pack Abs?

Many people start a fat loss program because they are looking to develop six pack abs. More specifically, they are looking to get rid of their abdominal fat so their abs become visible. And the only way to reduce abdominal fat is to reduce overall body fat.

So you are probably wondering what body fat percentage you need to reach before your abs will show. That depends on two things: gender and genetics.

Women naturally have a higher body fat percentage than men. Even worse (for guys) men tend to accumulate their fat around their bellies, meaning they need a lower overall body fat percentage before their abs are visible. A woman doesn’t need to get her body fat percentage down as low as a guy for her great abs to be visible.

Your genes affect the fat distribution on your body. For some people, any excess body fat is distributed around their frame. For others, it seems that every extra bit of body fat goes right to their belly or butt. This means that two people whose abs are clearly visible may have body fat percentages that differ a good bit.

There aren’t any good tests around that will tell you what body fat percentage you personally need to achieve to have six pack abs. The only way to find out is to try and see what happens. You need to keep pushing your body fat percentage down until you have the abs you want.

Yes I know. I still haven’t told you what body fat percentage you need to reach to see those abs. As you just saw, there are a few factors that affect things, so the best I can give you is a range of percentages taken from a range of sources. Here are the approximate body fat percentages you need to hit to really show off your abs:

Men: To make your entire six pack of abdominal muscles visible, you’ll need to get your body fat percentage down to somewhere below 11%. If you get it down below 8%, you’ll almost certainly have a clearly visible six pack.

Women: You need to get your body fat down to somewhere under 17%. 14% would be even better. These are higher numbers than the guys have to hit, but remember that you naturally have a higher body fat percentage, so your job is just as tough as for the guys.

Those numbers are difficult to reach, but not unattainable. Depending on whose results you use, the average American male has a body fat percentage of between 17 and 26%.

The average American female has a body fat percentage of between 22 and 36%. You have your work cut out for you, so make sure you pick a solid program and stick with it.

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