Lose the fat

1) Eat 6 meals a day
Yes! You are not seeing it wrongly. Let me start off by saying why 3-meal a day is not good.

I will be using 1500 calories/day diet as an example.

Your typical 3-meal a day diet.

1. Breakfast at 8am.
2. Lunch at 1230pm.
3. Dinner at 7pm.

The meals are usually too much in proportion. There are a few negative effects.

• By overeating for each meal, you get too much excess calories. Excess calories are stored as fat.
• The time in between meals is too long. Your body can metabolize your muscle for energy.
• You get too hungry for all meals, you will tend to over AGAIN.
• This cycle keeps repeating, you will find that you are losing your muscle mass. If this is not bad enough, your fat mass is increasing at an increasing rate.

Eating 1-2 meals a day or eating 3 small meals a day is worse. As a guide, total calories intake for each day should never go below 1,200 calories. You still need the calories for your body to function.

An example for a 6-meal diet.

• Meal 1 at 8am
• Meal 2 at 10am
• Meal 3 at 12pm
• Meal 4 at 3pm
• Meal 5 at 6pm
• Meal 6 at 9pm

Each meal will be around 300 calories. There are a few benefits with this kind of small meal.

1. Increased metabolism because your body need calories to burn the food.
2. Prevent muscle breakdown because of the constant energy from food.
3. You seldom overeat when you are not hungry. (Overeating is the cause of fat gain)

2) Quality of calories
Always fuel your body with high quality calories. Calories should come from complex carbohydrate, protein and good fat. Calories intake should never go below 1,200. In fact, i will encourage more. Your fat intake should be about 30% of your diet.

Remember: 1,500 good calories is always better than 1,200 bad calories.

3) High Intensity Interval Training (HIIT)
Steady cardio such as jogging only boost your metabolism for the period of time that you exercise. (Not to mention many other bad effects of steady cardio) HIIT boost your metabolism for hours after workout. Engage in HIIT today to boost your metabolism for fat loss!

1 cycle = 30 seconds "high intensity", followed by 30 seconds of "low intensity"
For first timer, do about 4 cycles. Engage in HIIT 2-3 times a week. Increase the number of cycle by one a week.
After finishing about 12 cycles, take 1-2 weeks break. Repeat from 4 cycles.

High intensity can refers to sprinting (relative fitness can be jogging to some), cycling on stationary bike etc.
Low intensity can refers to walking (relative fitness can be walking real slowly), cycling slowly on stationary bike etc.

Keep ratio of high intensity to low intensity as close to 1:1 as possible.

Click here to read more about HIIT

4) Resistance training for fat loss!
By doing resistance training correctly, you will increase your muscle mass. Your metabolism will increase. With a healthy diet, you can be assured that fat loss will be very easy and it is usually permanent.

"But I don't wanna get bulky like those body builders!"

Bodybuilder

You will never become bulky like bodybuilders. They have a very strict regime of diet, training and rest. They will require good genes to achieve so much such bodies.

Still need more assurance? I can squat and deadlift twice my body weight! I am still considered small to many people.

Small & Lean at 62kg.

Now you can be 100% confident that you will never become the next Simon Chua with general resistance training.

There are many more benefits of resistance training other than fat loss. (Only when resistance training is done correctly) I will name only a few here.

1. It increases your bone mass.
2. It increases your strength.
3. It improves your immune system.
4. It elevates your mood.
5. It makes you look younger.
6. It improves your posture.
7. It lowers risk of injury.
8. It makes daily activities easier.
9. It increases the level of good cholesterol.
10. The list can just go on...

Conclusion
That's it. Just 4 changes to your life to lose the fat.

"Lose them (fat) and keep them away!"