Energia Fitness

The best fat burning foods are the ones that requires significant effort to digest by your body. By increasing the level of effort during the digestion process your body has to burn off more energy in the form of fat cells to complete the breakdown and absorption of these foods. Including fat burning foods in your diet is essential if you want to reduce body fat.

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The best fat burning foods include:

- Lean red meat, such as beef.

- Turkey and chicken breast (trimmed of fat)

- Fish

- Nuts

- Shellfish and other seafood

- Egg whites (yolk removed – they contain fat, and therefore should only be eaten in moderation)

- Protein powders are also a common source of protein and can be used to make shakes and smoothies. These are ideal as a morning or afternoon snack, or as part of a post workout meal.

The foods listed above are rich in protein. Protein is essential for muscle growth.

As mentioned above what makes the above examples the best fat burning foods is that your body has to use a lot more calories to digest them when compared to other foods.

Generally the best fat burning foods are the types high in protein however other typesin the form of fruits and vegetables are also beneficial.

Again fruits and vegetables require more energy to digest, and help to reduce the absorption of fat. Again, the more energy your body needs to digest your food, the more fat you burn.

One essential point for you to remember is that highly processed foods are very easy for your body to digest in comparison. What this means, is that they are empty calories. Your body therefore requires very little effort to digest these foods, so your body burns very little (if any) fat whilst digesting them.

Highly processed foods are foods that have been altered from their natural state. Processed foods can include:

- canned foods with lots of added sodium
- white breads, and pasta made with refined white flour
- packaged cakes and cookies
- sugary breakfast cereals
- processed meats

Because these foods are processed, the hard work of breaking them down is already done, so your body really has very little work to do.

By reducing the empty calories and increasing the whole foods such as high protein foods, fruits and vegetables in your diet, your body is effectively working harder to digest them.

If you are unsure of whether you are eating what we classify as the best fat burning foods, consider first whether the food is in its whole, natural state. The more of this food you eat combined with a regular exercise means you will start to see a dramatic reduction in the amount of body fat you carry. Bon Appetit!

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Obviously getting ripped fast depends on how much body fat you need to lose and how quickly you need to lose it. If you are 30lbs or more overweight then getting ripped fast for you is going to take some time and I would measure this in months. However if you just need to lose the last 5-10 pounds of body fat to give you that coveted ripped look then this can be achieved in a matter of weeks.

The two main factors to make this happen are your diet and the intensity of your training.

In my opinion to get ripped fast nutrition is the most important factor. There is a well known Fitness mantra that states “Abs are made in the kitchen and not in the gym” and from my experience this does ring true. For most people when looking to reduce body fat to get that ripped lean look this is the area that they struggle with.

Going to the gym and having a workout is for me the easy bit as this is a time measured event that you can schedule into your daily life that gives a great sense of satisfaction and feeling of wellness. On the other hand eating a consistent clean diet when all around you is temptation is very hard and unless you are seeing great results not very rewarding.

However it is this factor that separates the people with an ok body and those with the cover model physique. To get ripped fast you need to be eating a very restricted diet that is measured carefully in terms of amount of calories. It is no good just eating healthy foods if you are eating too much of them because you won’t be able to lose fat. Effective fat loss is all about creating a negative energy balance by using more calories than you consume thereby forcing your body to burn more fat to top up this deficit. For getting ripped fast basic nutrition guidelines are:

1.Whole, unprocessed organic foods, as close to their natural state as possible

2.High nutrient density food instead of nutrient deficient or “empty calorie” processed foods

3. Fruits and vegetables (lots of vegetables) as your main source of carbohydrate. A reliance on grains is very prominent in the modern diet.

4. Moderate amounts of high quality protein at each meal

5. High fibre intake to help appetite control and glycemic control (maintaining more balanced blood sugar)

6. Don’t neglect healthy fat intake from nuts, seeds, organic eggs, wild fish or fish oil, coconut oil and olive oils, avocados, etc (helps appetite control and hormonal balance)

Once you can gain control over the aspects listed above, everything else usually works itself out in your diet. Also by eating this type of diet it can help bring people naturally back to the proper amount of food they need each day without having to worry about counting calories etc.

The second main variable for getting ripped fast is of course exercise. I don’t think I have ever met anybody with with a great body who has achieved this by diet alone. However when doing your training it is important that you are doing the correct type of exercises and at the right intensity. It is no good just going to the gym or out for a run/walk if you aren’t even going to break into a sweat it just won’t happen.

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1) Focus at least 90% of your workout time on high intensity combination’s of full body multi-joint exercises such as deadlifts, squats, lunges, clean & presses, pull-ups, pushups, dips, bench presses, overhead presses, and upper body rows and pulls. For the other 10% or less of your workout time do direct abs training.

2. Focus your “cardio” efforts on shorter duration variable intensity interval training. If working out in a gym I would perform this type of training on a treadmill, bike, rowing machine and if there is one a punch bag (In my opinion the best cardio going!). If training outside experiment with wind sprints, hill sprints, stair sprints, jump rope, and other forms of higher intensity training you can think of. Try no to rely on the long duration, steady-pace boring traditional cardio that we tend to associate with fat loss.

However this type of training isn’t for everybody and if your just starting out I would recommend building up your fitness levels before attempting to work at this level.

As you can see getting ripped fast is not easy but can be done if you can maintain a disciplined approach and be willing to get out of your comfort zone. Set the goal and do the work you will not regret it!

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Learning how to lift weights is relatively simple, but must be done correctly. You must also gain an understanding of each of the muscle groups and the exercises you can do to work the muscle in each group for optimum results. 

Once you are able to identify each muscle group, you then need to learn how to properly execute each weight exercise.  This is important, because apart from risking injury, not lifting weights correctly can mean you see little (if any) results.

The muscles are broken into the following muscle groups:

Chest:  This consists of your pectoral muscles.  The most common exercise for working these muscles is the bench press.  There are also various machines you can use to train the pectoral muscles.

Arms:  The two main muscles in your arms are the biceps and the triceps.  These muscles cannot be worked properly at the same time, so when working on your arm muscles you will need to include an exercise to work each type.  Arm exercises include dumbbell coils for the biceps, and tricep pulldowns for the triceps.

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Legs:  Your legs should not be left out of your workout schedule as the leg muscles contribute significantly to your metabolism.  The leg muscles are broken down into the quadriceps and hamstrings, and an exercise like leg presses will work the quads while lying leg curls will work the hamstrings.  Your calf muscles also form one of the leg muscles and can be exercised using a toe raise machine.

Back:  Your back consist of the “lats” which are the most commonly trained area of the back and gives it width.  An ideal exercise for the back includes lat pull downs on a cable machine.

Shoulders:  The shoulders consist of the deltoids.  Dumbbell raises and the dumbbell shoulder press are ideal exercises for this muscle group.

Ideally you will perform each exercise for at least two to three sets of around eight to ten repetitions.  You will work on at least one or two muscle groups during each workout.

It is important that you do not start off lifting weights that are too heavy for you.  It is better to start small, and work your way up, rather than risk injuring yourself.  As you get more familiar with each exercise you can increase the amount of weight and lower the repetitions.

To enhance your workouts, supersets are a great way to work alternate muscle groups at the same time.

Supersets consist of two types of exercises (each relating to a specific muscle group) which are alternated for each set.

For example, you might work on your legs for one set, then your arms or shoulders for the next, alternating two to three times during your workout.

The beauty of supersets is that you can work one muscle group, then let it rest while you work the other muscle group.  You will begin to see that working out using supersets will speed up your results too, because you will be able to work each muscle group harder because it is let to rest during the alternating supersets.

If you are a beginner and want results fast then I highly recommend you get the No Nonsense Body Building Program. This is a program that took the author from a 149 pound ”hardgainer novice” to an impressive rock solid and ripped 190 pound. Thats 41 pound of pure muscle built naturally in only 6 months! The program is extremely detailed and has all the workouts and meal plans ready to take you and your body to a whole new level. All you have to do is make a commitment to change your life and stand out from the crowd.

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