Top 7 Myths About Weight Loss

MYTH 1: SPOT REDUCTION WORKS

It is widely believed that if you focus your exercise and weight training on specific areas of your body that you will be able to reduce the amount of fat in that specific area or region. In reality, there is no such thing as spot reduction, and instead, as you begin to work out and exercise you will start to lose weight evenly throughout your entire body. Just the same, another common myth is that a high number of repetitions will burn more fat when in truth, fewer repetitions with heavier weight will actually cause you to burn more fat in a shorter amount of time than a higher number of reps with a lighter weight.

MYTH 2: DRINKING COLD BEVERAGES REDUCES FAT

This is a very common myth that actually is believable if you consider the reasoning behind it. The myth goes on to indicate that because your body needs to heat up the water, it automatically begins to burn calories whenever you drink cold water. This calorie-burning frenzy continues until your body has adjusted the water temperature to be that of your regular body’s warmth. While drinking water (at any temperature) is an important part of any weight loss system, don’t count on losing weight just from drinking alone. Water helps flush out your system keeping you healthy and free of toxins, but you cannot burn calories just by drinking it without a healthy diet.

MYTH 3: ELIMINATING FOOD GROUPS WILL CAUSE FAT LOSS

This myth is a bit confusing, so let’s set the record straight. Eliminating (or at least minimizing) certain foods such as foods that are high in sugars) should be part of your transition into healthy eating. You always want to minimize the number of high fat (low energy) foods whenever possible. However, eliminating complete food groups from your diet and focusing on eating only one kind of food is not only very difficult to stick with, but in order to maintain a healthy diet, you need a well-rounded selection of wholesome foods from all of the food groups.

MYTH 4: LOW-CALORIE DIETS ARE THE ONLY WAY TO LOSE WEIGHT

Nearly every diet out there focuses on lowering your calorie intake and increasing your overall level of activity, and rightly so. The problem comes when dieters believe that by dramatically reducing their calorie intake they will shed the weight and keep it off. It’s important to gradually reduce your calorie intake so that your body’s natural system doesn’t shift into ‘starvation’ mode, which triggers your system into believing that you need to store food for a possible period of famine (this has been part of our system since the beginning of man). You also need to watch out for a disruption in your body’s natural metabolic pace, as dramatic reductions in calories can slow it down making it harder to shed those pounds.

MYTH 5: YOU MUST WORK OUT AT SPECIFIC TIMES

I’ve seen this myth circulate the weight loss communities many times over the years and while the “best time of day” always seems to change, the basic idea remains the same: You need to work out at specific times for maximum results. In reality, you really don’t have to work out early in the morning, late at night, or anything in between as long as you are actually exercising. Focus more on maintaining a consistent schedule of activity and less on when you actually get it done. For busy moms to business owners, being able to set a specific schedule isn’t always the easiest thing to achieve, so it’s great news that the real facts are that regardless of when you actually exercise, your body will burn the same amount of calories for the same workout regardless of the time of day.

MYTH 6: YOU MUST WORK OUT FOR XX MINUTES BEFORE IT BEGINS TO WORK

I used to believe this myth myself. The idea behind it is that your body must “warm-up” for a period of time before it shifts into “fat-burning mode”, and so anything before xx minutes simply doesn’t count. This is complete nonsense! While you should always work towards incorporating a warm-up period (as well as a slow down process) during your workouts, you actually start burning fat from the moment you begin!

MYTH 7: EAT FAT BURNING FOODS TO LOSE WEIGHT

If you ever truly find a food group or item that will cause instant weight loss, please, let me know! Realistically, there are no foods that instantly burn fat, however, there are food types that can increase your metabolism (which will subsequently, help you lose weight).

5 Fat Burning Exercises

With only seven exercises you can do a complete, at home, fat burning workout. And no, you don’t need a big, lunky piece of cardio equipment to do slow, boring aerobic training.

Many people don’t have time to consistently go to the gym and want to workout at home. But how many exercises can you do in your workouts at home with dumbbells? I have put together some training options you can do at home. The options include dumbbell workouts and exercises that need no external resistance. I have provided many options so that even a home workout can have variety.

In fact, this entire workout can be done with only your bodyweight, but for a more advanced challenge, you can use dumbells in certain exercises.

The workout doesn’t use any machines either, because this allows you to use more muscles per ecxercise when you do standing exercises or push-ups instead of the pec-dec at your local gym.

Here’s the workout.

1) bodyweight squat

2) pushup or kneeling pushup

Do exercises 1 and 2 back to back with no rest. Aim for 8-12 repetitions per set. If you are advanced, you can use dumbells for the squat and even harder pushup, such as decline pushups to increase the difficulty of the workout. For beginners, stick to bodyweight squats and kneeling pushups.

Do the squat and pushup back to back without rest, but rest 1 minute before repeating the exercises again. Then rest a minute, and repeat one more time. Then you will have done this superset (that’s what it is called when you do two exercises back to back) 3 times.

However, beginners should do all exercises in the entire workout only once. Only advanced fitness levels can use the 3 superset system.

3) split squat

4) mountain climber

A split squat is also called a stationary lunge. That requires you to split your feet apart by taking a step forward. Use the wall for balance if you are a beginner. If you are advanced, you can hold dumbells in your hands during the split squat. Do all repetitions for one side and then repeat for the other side. Drop your hips straight down and use your glutes and hamstrings and quadriceps to push your body back up. Do 8 repetitions per side.

For the mountain climber, get into a pushup position. Brace your abs as if someone was going to punch you in the stomach. Maintain that during the entire exercise. Lift one foot off the ground and bring that knee up to your chest. Touch the foot down. Slowly return to the start position. Alternate sides for 10 repetitions per side.

Do exercises 3 and 4 as another superset, and do it 3 times – the same way as above – only if you are advanced.

5) Reverse lunge

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Weight Loss

Is Derek Wahler’s Belly Fat Shrinking Signal a good book?

Fat Shrinking Signal is a 21-day sequential home-based slimming program that uses natural methods to help you get rid of extra bodyweight as well as tone your muscles. The program is a creation of Derek Wahler who claims to be a Certified Turbulence Trainer and a NASM Certified Personal Trainer. Derek refers to himself as the “weight loss whisperer” and claims to overcome the challenges of traditional diet and exercise routines to help people lose weight. He created this simple follow along body shaping program based on science to help people of all ages and physical conditions successfully shrink body fat.

How does Fat Shrinking Signal Work?

This fat shrinking program targets all angles of your body so that you can tone and trim every inch without the boring effects associated with the same everyday workout routines. Its full body burn sequence sends fat burning signals to the brain through unique complete body movements to release trapped fat in the body. Fat Shrinking Signal relies on the effects of leptin to assist in weight loss. Leptin is a body hormone linked to weight loss and feelings of satiety, it lets you know when you are full and to stop eating.

When the brain does not receive leptin signals, it thinks that the body is starving and thus can never tell when you are full. As a result, you end up having too much storage fat as a result of the food you eat. Bearing this in mind, this program works to counter the problem of leptin level plummet and turn your body into a fat-burning system.

What is Included in the Fat Shrinking Signal Package?

The Fat Shrinking Signal program is based on performing certain exercises, in a particular manner, sequence and intensity for various body parts. It may take a while to master the exercise sequence, but once you do, it should take just about ten minute to complete. The essence of the system is targeted “slimming sequence” that includes four steps:

Body Slimming Burst #1 – The program begins to burn fat immediately with the first step that activates your “Fat Shrinking Signal” that flushes out trapped body fat so that you look and feel slimmer almost immediately. It is asserted that using the Fat Shrinking technique is like performing rapid liposuction, only that without the dangerous side effects or health risks. Therefore, you should be prepared for the psychological shift that comes with it.

Body Shaping Burst #2- This step releases fat-burning signals to your brain so that it instantly releases the trapped fat around the heart, arms, belly and thighs. It features unique body movements that shape the troublesome areas and melt fat away. This step is also known as the “Shock Your System”, it will activate five “shock points” concurrently, to firm and shape common body trouble spots.

Body Sculpting Burst #3 – This is a tightening and toning routine that includes a 40-second tummy slimming movement. It also activates anti-aging enzymes to get you looking years younger and releases the breakdown of fat in your body through the 10-minute “Fire Cracker” method.

Body Shredding Burst #4 – This fourth and final approach activates your metabolism, ignites calorie burning and lowers blood pressure. This means you are able to lose double, or even triple the fat because of the metabolism activation and become slimmer and more toned without adding extra sets or minutes to your workout