eDiets Chief Fitness Pro
It's time to be honest with yourself: The weight has got to go bye-bye. You want to know how to lose fat, and I'm going to make things simple for you. I've constructed simple "to do" and "not to do" lists. If you follow these guidelines, you'll lose fat within 30 days and be on your way to an empowering YOU.
How to Lose Fat "To Do" List
--Set one 30-day goal to kick-start your progress. For example, "I will lose six pounds this month." One goal, that's all I want you to focus on.
--Perform cardiovascular exercise three days per week for 20-30 minutes. Nothing fancy, just something you enjoy or can at least tolerate every other day.
--Weight train two days per week for 20-25 minutes. This will help stimulate the metabolism, increase strength and make muscles tighter. You can do it the same day as your cardio if you wish.
--Focus on the type of physical activity that you find enjoyable. Most people stop exercising because they get bored. So decide if your exercise consistency will best happen with the use of video tapes, spinning classes, cardio classes that are instructor-led, dance classes, etc.
--Get outdoors. Power walk, jog, hike and take advantage of longer days, sunshine and warmer weather. This will alleviate the boredom factor for those who hate to exercise.
How to Lose Fat "NOT To Do" List
--Going home after work before going to the gym. Take your gym clothes with you and go straight to the gym after work.
--Making excuses such as "I'll start tomorrow," "I don't feel like working out today" and "I just can't get into it yet." Stop the excuses already!
--Even though you know you'll be working late and only have the morning to work out, deciding to stay in bed longer and miss the opportunity to get even a little exercise time in.
--Postponing physicals and other important doctor appointments. This is the time to get a check-up.
--Going to a fast-food restaurant at lunchtime when you can easily pack a healthy lunch, eat at your desk and then go for a brisk walk with co-workers.
This stuff isn't brain surgery and there's no magic workout or magic bullet that will improve your fitness level and reduce fat.
Until the magic pill is developed, the guidelines I've provided are the best we have. So, re-commit to your nutrition plan and follow my realistic guidelines. I'm not suggesting it's easy, but this is the perfect time to start taking control of your life, your health and your self-esteem.
If you're looking for a good place to start, take our two-minute free diet profile, and we'll help you select your best-match diet plan.
Continue to these related posts:
-- Double Your Weight Loss: The Write Idea
-- 8 Surefire Fat-Burning Tips
-- 10 Tips for Less Stressful Weight Loss
Labels: diet, fitness, weight-loss
Comment: Wednesday, August 27, 2008 11:46:00 PM - 
said...
In "How to Lose Fat in 30 Days" you mention 20-30 mins cardio 3 times a week...... When doing cardio how much calories should one aim at loosing per 20-30 min session ? I am 36yrs of age, 5.3inches tall & weight 63kgs, what should my heart rate be for effective weight loss during cardio ?
Comment: Thursday, August 28, 2008 12:33:00 AM - singyee said...
Thanks!!! This is just what i need to read right now!!
Comment: Thursday, August 28, 2008 1:11:00 PM - 
Soonpass said...
I am a no BS kinda girl. Great article and to the point. Thanks!
Comment: Thursday, August 28, 2008 1:47:00 PM - said...
to answer your question: i work out on a "stepmill" they have in most gyms. and in 20 to 30 mins i burn about 200-300 cals. i try to keep my heart rate above 155. its normally about 160-170. Im 19, 5'2, and about 145 pounds. im trying to lose weight! i do, do cardio 3 times a week. and try my best to eat healthy. cut my fast food wayyy down. but im just starting weight training this week! (started yesterday) i think thats whats going to help me out more. but great article! simple facts to follow! : )
Comment: Thursday, August 28, 2008 2:13:00 PM - said...
This is good basic stuff. It has taken a long time for me to relize just how good I feel after any work out. Excerise,yard work,a brisk walk. This lays a good foundtion to get started. To anonymous, Don't let your questions hold you back. Just get started and and then after you find your answers, make your adjustments. All excerise is good.
Comment: Friday, August 29, 2008 12:26:00 PM - said...
Good article! To answer the first question on cardio, its not about the calories you burn during your workout, it the way you do it! I feel the best type of cardio is, interval cardio. Start off at an easy pace,(as a beginner on the treadmill, I would start off at a light jog level 5) as each minute goes by raise the intensity level, when you get past that warm up phase around 10 minutes or so, give it all you got for 10 to 30 sec, then take it down a bit, and keep changing it up, if you really give it all you got, you will continue to burn calories for hours to come. By the way I think this was one of my most important techniques for losing weight as quick as I did, I started at 139lb now I am 107lb in 4 months
Comment: Friday, August 29, 2008 2:10:00 PM - said...
As we get older, we really have to cut out most or all fast food in order to get optimal results. i work for Jenny Craig and I have a lot of clients who come in complaing that they were able to keep the weight off before and are having a hard time now. Our metabolisms slow as we get older and we need to eat less fattening foods. The key when you are weight trainging is not to pay attention to the scale but by your inches lost. Effective weight loss is your age minus 220. get that number and 55%-80% of that for effective weight loss. If you push your body past that, you are going strictly into muscle building mode. Plus, work in intervals when you are doing cardio excercises!
Comment: Monday, September 01, 2008 10:25:00 PM - said...
This was a straight forward common sense article. Commitment is the key to everything. I started out last year around this time. I'm 44, weight was 198, now I'm 179lbs, 5'7". my goal is 145-150. The more active the better. I never had weight issues until I started working behind the desk. I've committed to walking everyday around in my neighborhood. (I tried biking didn't like) I walk with my dogs at a quick pace around a block listening to my favorite music. (3 dogs 2 rounds each) This works for me. I try to eat more fruit (watermelon, cantaloupe, grapes). Last winter I lost the most every time I wanted to eat I grabbed a white grapefruit. Try to find your favorite fruits and vegetable and eat those instead of junk food. My fruits I cut all my melons & grapes I mix them in ready to go containers. To end this find your needs if it's a trainer, a group, a friend or pet. Just be active.
Comment: Wednesday, September 03, 2008 7:00:00 PM - said...
I found the article VERY helpful and I really like the fact that nothing was pushed on me to purchase....ppl advertise "you wont lose weight unless you try this diet or that," I hate that!
Comment: Friday, September 26, 2008 10:21:00 AM - said...
Actually, the three times per week 20 to 30 mins, is just to maintain the weight you have right now. In order to actually lose weight you need to make those 20 to 30 min sessions into 60 min cardio sessions which you can break up by doing two different types of cardio, plus the weight training and eliminating 500 calories that you normally take in. FYI.
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