Weight Loss Fact & Fiction - How to Burn Fat With a Simple Exercise Program

By: Craig Ballantyne

If you're frustrated with all the latest weight loss fads and diets, and just want to know a what really works, then this article will answer all your questions and help you finally get results. Run this info by anyone, and they truly just won't be able to argue with it.

Whether it is the Internet or the weekly magazines that crowd the grocery check-out stands, it is tough to separate fact from fiction in the world of workouts and nutrition. But I think you'll agree with me, you can't argue that promising 7 pounds of weight loss per week (like this week's Woman's World magazine promises) doesn't sound a tad bit unrealistic.

So here's the real deal on fat loss and all the crazy theories that get shoved in your face each day. Let's start by running down a typical day, and what you need to do to burn fat and get the body of your dreams.

First things first, there are two rules for healthy weight loss and body sculpting.

• You must eat fewer calories than you burn.
• You must get some type of exercise on a consistent basis.

Let's start with exercise. At some point, you just have to do it. You can't argue with that. Sure you can argue that this program is better than that, but you can't get around exercise.

So pick what you enjoy.

When do you have to do it? Honestly, it doesn't matter. Nobody can prove that doing cardio first thing in the morning results in more fat loss. On the other hand, no one can prove that doing cardio first thing in the morning on an empty stomach leads to "muscle loss".

Take a deep breath. Find a time you know will allow you to exercise consistently, and stick with it.

If it's first thing in the morning on an empty stomach, then go for it. If it's 30 minutes after a light dinner, be my guest. It's really not going to make a huge difference in the long run. On the other hand, being inconsistent will not allow you to lose as much fat as you want.

If you want to build muscle or maintain the muscle you have, you can't argue with the fact that you'll have to do some type of strength training. You might only need bodyweight exercises, or maybe you'll have to lift weights. But you won't gain muscle without some type of strength training. Heck, even Yoga and Pilates might apply enough strength training stress to help you maintain your muscle mass - so you can't argue that you don't need to do it.

So the bottom line is this...to lose weight, you have to exercise consistently and eat fewer calories than you need, and to build muscle, you have to do some type of strength training.

Let's look at your daily nutrition next.

You can't argue with the fact that over-eating is one of the main causes of getting fat. And that cookies, chips, candy, pizzas, and all types of fast food are fattening. It's also obvious that drinking in hundreds and hundreds of extra calories from sugary drinks (including those hidden in your exotic coffees) are going to make you fat.

So you really can't argue with getting rid of those from your diet. Unfortunately, most people spend way too much time arguing about the exact amount of protein needed in your diet and less time getting rid of the junk from their diets. So take care of this first, then you can start debating your daily protein intake.

You also can't argue that eating foods that prevent you from being hungry all day is a bad thing. You also know that eating fruits and vegetables are good for you. You can't argue with that. So why aren't you eating more?

You also know that eating high-fat, high-carbohydrate meals make you sleepy and lethargic. So why do you eat them at lunch? Do you think those are good for your fat loss program? You can't argue that being fat and tired is a great way to go through life.

While we can argue the merits of eating meat or being a vegetarian, the bottom line about healthy nutrition is something we can all agree on. You need to eat lots of fruits and vegetables to be healthy, and that if you focus on these foods first, and then add in some meat, eggs, nuts, and even dairy, you're probably going to be doing pretty well as far as fat loss goes. Plus, you'll have lots of mental and physical energy to get through your work day and workout.

Of course, we can't ignore the lifestyle aspects of a fat loss program. You can't argue that drinking lots of booze and staying up late each night is a great thing for a fat loss program. Of course it isn't! So why would you even think of doing that? Those are just bad lifestyle habits for so many reasons.

So what are we left with? Consistent exercise and healthy eating by focusing on fruits and vegetables first, and then rounding out our diet with other healthy, whole foods.

Sticking to burning more calories than we ingest will help us lose fat. By doing some type of strength training, we will maintain or gain muscle, depending on our goals and the methods we use.

You simply just can't argue with that fat burning workout and nutrition lifestyle.

About the Author:

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health and Oxygen magazines. His trademarked fat loss exercise program have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week. Craig Ballantyne's workout programs for fat loss help you burn fat without long, slow cardio sessions or fancy equipment. Craig's bodyweight workouts for fat lburning help you lose fat without any equipment at all.

You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info.