It is vital to have the right mix of diet, lifestyle and exercise in order to lose fat and gain muscle.  Losing fat and gaining muscle requires the right attitude and commitment to a good personal fitness regimen.
You need to be able to devote yourself to a fitness regime that is challenging and fitness enhancing. You need to perform cardiovascular exercises for 30 minutes at least 3 to 4 times in a week. You need to do deadlifts, bicep curls, shoulder presses, upright rows and bench presses to gain muscle and lose fat. Fats are the unwanted stuff on body that might make you look ugly and bulky, so just try to shed off whenever you notice increasing fats at any part of your body. Integrating it in your daily regime to climb the stairs at-least twice a day brings good results really. Many people commit this mistake, just in order to loose fat, they believe in starving themselves.
If you are already following an exercise regime and you notice increasing fat in your body, it is advisable to add extra 10 minutes to it.
One of the most common things you’ll hear in the fitness industry is that carbs make your fat.
But all you have to do is eat all your favorite carbs at the RIGHT times, and you’ll NEVER store them as fat. If you do eat carbs at the wrong times, you’ll be scratching your head wondering why your belly isn’t shrinking. A good time to consume healthy carbs like non-processed starches and fruits is first thing in the morning or upon waking up — for a few reasons. An even better time to consume starches and fruits is a few hours before high intensity resistance training (bodyweight circuits, metabolic resistance training, etc.) or a heavier weight training session. This will ensure that these carbs are used as energy during and after the workout to avoid fat-spillover – and provide sustained energy throughout the workout. Additionally, the extra insulin release at this particular time will help prevent muscle loss and increase gains in lean muscle tissue.
The best time to consume carbs from starches and fruits is in your post workout anabolic window of opportunity, which is anywhere from 1 to 3 hours after high intensity training. In fact, if you work out late at night you could actually consume your LARGEST carb serving of the day right BEFORE bed and not worry about fat spillover. This works best when you’re following more of a maintenance schedule so I don’t recommend using this tip when trying to achieve rapid fat-loss, but it does prove the point that eating late at night doesn’t really make you fat. The end result ends up being increased fat loss and something called “super-compensation” through stimulation of Glut 4 (a glucose transporter).
This effect simply means storage capacity inside your muscles and liver that’s well above normal levels, which is greatly enhanced during the post workout window. Other benefits include increased insulin sensitivity, glucose uptake, and glycogen synthesis. This is why it’s so important to eat the majority of your impact carbs in your post workout meals.
Regardless if your goal is fat loss, strength, performance, energy, improved health or anything else, it’s critical for you to understand the process of carb timing. Over time, you’ll improve your insulin sensitivity dramatically, which will improve your body’s ability to burn ugly fat as fuel on a daily ongoing basis.
That’s why you should grab my Spartan Nutrition System which will teach you the right foods to eat, when to eat, how much and the best strategies for burning fat, losing weight and building lean muscle.
Sure, there’s a time and a place to go low-carb, but there’s nothing “bad” about carbs so long as they’re the unprocessed, fibrous variety. Below is video #1 of my three part series on the Importance of Carbs for Fat and Weight Loss.

Also below is a great article from my buddy Shaun Hadsall who has just launched his 4 Cycles of Fat Loss last week but is extending his 50% off launch price to friends of Funk Roberts that want to pick up his program until Saturday Nov 3, 2012.
Over the years I’ve been fortunate enough to spend quality time around a lot of people that have competed in fitness modeling or bodybuilding competitions. So if you really want to control fat loss once and for all and learn how it’s possible for you to “mimic” the fitness pros who sport a six pack abs and super models who keep their tummies flat, it’s crucial for you to understand the pros and cons of carb intake. Additionally, grain-based processed carbs such as cereasl, breads, and most pastas contain “anti-nutrients” and gluten that can block fat-loss and potentially lead to various types of autoimmune diseases and internal inflammation.
Obviously there’s a lot more to it because we need carbs to stay healthy and keep our metabolism happy and burning fat. Additionally, low carb diets really only work for 5 to 7 days at a time before your thyroid and leptin levels react negatively to slow metabolic rate and suppress fat burning hormones. That’s why you gotta get “sneaky” and cycle your carb intake to maximize both your health and long term fat-loss.
You’ll discover exactly how to eat LOTS of carbs and NEVER store them as fat with a brand new technique called Macro-Patterning™ and it’s pretty darn cool if I do say so myself. In fact, it’s mandatory that you use high carb days and even your favorite cheat foods when using Shaun’s new system. That’s what makes Shaun’s 4 Cycles of Fat Loss unlike any other nutrition plan on the planet. The weight-loss industry has needed a solution like this for years so it’s something that I HIGHLY recommend. This guide contains some BRAND new extremely powerful techniques that literally forces your body to release the hormones that “break apart” and release stubborn pockets of fat (and even cellulite) into the blood stream to burned off. Remember, the price doubles in just a few days and the *free* rapid-fat loss bonus disappears for good – so take action now. Lee Mullins addresses the difficult question for dairy-free diet fans - is soy bad for weight loss and building muscle? Q: I have a lot of soy in my diet and have heard it can affect your ability to tone up, is that true?
Soy contains goitrogens, which are substances that disrupt thyroid function by interfering with iodine uptake in the thyroid gland. If you’re going to eat soy, avoid all processed soy products and opt for small amounts of natural soy based foods such as miso, natto, tamari and tempeh. You need to have motivation and dedication to both your workout and the way you eat, if you want to lose weight and gain muscle.
If you stay hydrated, you have higher stamina levels to perform a good workout and thereby build your muscles and lose fat. Resistance training is very good for shedding extra calories and giving you that toned, sculpted look.  It can make all the difference and give you a slim, svelte look.
This will help you to regulate your calorific intake and ensure that you are only fulfilling your daily requirements and not exceeding them. Judicially and well planned regime could get you out of this problem hence look for a full proof plan and dive in to get the best results. To make it daily routine, you can simply avoid lifts at your office and malls and use staircase. Fruits help you remain light and keeps your stomach full hence avoiding you to wander for fried and fatty food. This will help you increase your stamina and also shed down the extra lump you are carrying. So here’s 3 simple carb timing tricks you can use to eat loads of carbs without worrying about them “spilling” over and being stored as ugly fat on your belly. You’ve fasted all night while you sleep so glycogen levels (energy inside your muscle tissue) have been somewhat depleted and this leaves extra room for carbs to replenish lower glycogen stores.

Insulin sensitivity is also higher when you wake up than other times of the day, which allows your body to utilize carbs and limit fat spillover. Again, under these conditions your body will store carbs (and other macro-nutrients) at a much faster and higher rate than normal. I’ll be sending you two more videos over the next couple of days or you can sit back and watch the playlist on YouTube.
In fact, they can actually be your best fat burning friends – IF you use them strategically. They help spark our metabolism and keep it elevated to prevent metabolic slowdown and keep fat-burning hormones at optimal levels. They fuel vitally important metabolic processes in the body that can help us exercise harder and recover faster.
Consuming too many carbs over lengthy periods of time can lead to a lot of fat spillover (see chart below), which leads to excess fat storage. Carbs (especially processed carbs) are the most abused nutrient from both a health and fat loss perspective.
Excess carb intake creates a lot of water retention, which leads to a soft look so it makes you look and feel bloated.
Processed carbs hide nasty fillers and chemicals that can potentially lead to severe health challenges. And that exactly what my buddy Shaun Hadsall shows you how to do in his 4 Cycle Fat-Loss Carb Cycling System. PREVENT the metabolic slowdown that causes plateaus when trying to lose weight with a traditional “diet”.
If that’s not enough to get you off the fence, you also get instant access to Shaun’s 7 Day Ab “Targeted” Exercise bonus with your ? price order. But in addition to that, Shaun shows you how you can combine this sequence with his 7 Day Carb Depletion Diet (Cycle 1 of the 4 Cycle Solution) to “see” your belly get significantly flatter.
If your thyroid isn’t functioning optimally, this can lead to a sluggish metabolism and ultimately increased fat gain. It's is high in phytoestrogens, which promote the increased growth of estrogen sensitive tissue.
Also increase your intake of green tea, fiber and cruciferous vegetables such as broccoli and cauliflower to help combat the negative effects of soy.
To get an idea of how much exercise you should target in a day, you need to allocate certain targets.
This simple exercise will help you to keep fit and active throughout and will reduce the chances of increasing fats in your body.
Try special exercises and cardio that help you exert more and keeps pumping your heart so that you burn extra calories out of you.You can seek advice for an expert that would help you get your desired body. In other words, they preserve and prevent the breakdown of lean calorie burning muscle tissue. And right now it’s HALF price to celebrate the official “release party” going on this week only. It is one of the good ways to stay healthy without getting bored with same kind of food over and over again. Also, this can lead you towards harmful conditions such as hypoglycemia, hypotension and anemia.So it is advisable to take proper healthy diet in portions. But getting an exercise would not do much good out of all, you would have to follow it very sincerely and regularly and get desired results then only your purpose will be solved in positive way.We are very hopeful that these tips will help you reduce your fats so all the very best.

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