WEIGHT LOSS SECRETS for DISSOLVING FAT A GUIDE Introduction TABLE of CONTENTS Secret 1 - HIIT Secret 5 - Resistance Training Secret 2 - Brown Fat Secret 4 - Convenience Secret 3 - Carb Cycling Summary hello! INTRODUCTION Too often I see people struggling to find the knowledge or struggle to understand the fundamental concepts of fat loss. Many people think they need to spend hours in the gym every day, or start expensive diets that they don't enjoy and leave them feeling hungry every day. They may end up losing some weight, but they don't sustain the diet for long. They'll eventually get over it and fall back into habit. The purpose of this small ebook is to introduce readers to the top 5 secrets to healthy fat loss, in hope that everyone tries to introduce these easy habits into their weekly routines. Best regards, Winning Weight Loss High Intensity Interval Training (HIIT) is by far my number 1 secret to burning fat. If you are struggling to find the motivation to do exercise, it is likely because the thought of a 1 hour cardio session is daunting, painful and a drag. HIIT is a natural way to fast track and condense your cardio session down to a 10-20min block. The fundamental concept is simple. Short burst of high intensity work followed by low intensity work, and repeat, thats it. HIGH INTENSITY INTERVAL TRAINING (HIIT) SECRET 1. If you're ready, im going to start introducing some scientific concepts. During intense exercise (high heart rate), your metabolic rate increases. When you stop, it doesn’t go back to “resting” immediately, but remains elevated for a short time. This causes an increase in calorie burn, even after you’ve stretched, showered, and eaten your post-workout snack. The additional energy expenditure that occurs after your workout is known as the afterburn effect. The scientific name for this is Excessive Post-Exercise Oxygen Consumption (EPOC), in lamens terms, this simply means "the required amount of oxygen required to return to your body" This concept is vital for fat loss. Even after you have finished your short and intense 15min HIIT workout, your body will continue to burn fat, without you needing to do a single thing. Now you're wondering, how do I get my hands on some good quality and easy HIIT workouts to get me started ? You could simply type into google "HIIT workouts for burning fat" or "HIIT workouts to maximise EPOC". Alternatively, my recommendation would be to check out Brett's 20 Minute Body program . This is by far your easiest next step. Download his video packages of over a dozen separate workouts that you can do at home without any equipment. He will take you through each workout in detail and coach you through 20 day cycles to start burning that fat for good, and set you up for future independence. You'll be shredding the weight before you know it. Check out his programs with 3 extra downloadable bonus' here. Your body harbors a few different kinds of fat tissue, but the most common is known as white fat . These are the fat cells we all try to get rid of and they're the type that comprise the vast majority of fat cells in our body. Brown Adipose Tissue (BAT) also known as Brown fat is much more metabolically active, being composed of higher amounts of iron-rich mitochondria that allows the body to rapidly burn it off BROWN ADIPOSE TISSUE (BAT) LEVELS SECRET 2. Brown fat is found in high volumes in babies, but until very recently it was thought we lost the capacity to generate it as we grew older. A 2022 study published in Nature Medicine of 52,000 women and men, the largest of its kind in humans, found one common factor in every overweight man and woman. Low brown fat (BAT) levels. They also found common in every skinny person were high brown adipose tissue levels. BAT is not a fat storer but a fat shrinker. Its brown colour comes from the densely packed mitochondria which work 24/7 to burn calories from your fat stores and the food you eat into pure, natural energy. Even though BAT makes up a fraction of your weight, it can burn up to 300 times more calories than any other cell in your body. Now you're probably wondering, how do I increase my BAT levels to start burning the fat in my body ? Its simple, start eating natural and exotic plants and ingredients such as Kudzu, Holy Basil, Propolis, white Korean Ginseng and much more. But rather than trying to find where to purchase these exotic plants and ingredients, my recommended and by far easiest and most efficient way to start boosting your BAT levels is to start taking EXIPURE, which is packed with over 10 of these exotic ingredients which boost BAT levels and subsequently start dissolving the stubborn fat. If you use this link, and order 3 bottles, you'll get 2 FREE bonus books worth $110 The 1 Day Kickstart Detox and Renew You. If you're tired of starting diet plans, feeling hungry, feeling bored, generally getting over it, carb cycling may be your solution . Carb cycling negates the need for reducing your calorie intake, starving yourself and always feeling hungry. When you carb cycle, you alternate the days in a week long period with "High Carb" days and "Low Carb" days . But you can consume the same amount of calories each day , meaning you aren't going into calorie deficit, and you aren't hungry all day. CARB CYCLING SECRET 3. When you eat food that has carbohydrates, your blood sugar goes up and your pancreas makes more of a hormone called insulin that takes glucose into cells. There, the glucose is either converted into energy, stored for later, or turned into fat. As cells take in blood sugar, your pancreas signals the cells to release stored glucose, called glucagon . This back-and- forth makes sure your body has the right amount of sugar. But when you eat a carb-heavy diet, your body can make too much insulin. That can lead to weight gain and a higher chance of things like type 2 diabetes and heart disease Taking short breaks to cycle carbs can give your body a chance to burn fat instead of carbs and muscle tissues. But it’s important to incorporate your HIIT workout s from above on the high carb days to further capitalise on the benefits of both methods. Once again, you're probably asking yourself " How do I start with carb cycling? Is it for me? Carb cycling is for everyone! My number 1 recommendation is Shaun & Karen Hadsall's 4 cyle fat loss solution. Head to their page here and recieve over $244 worth of carb cycling programs and bonuses for only $10. Do you have minimal time? Do you wish there was just a quick and easy solution to start eating and living healthy? Maybe your solution lies in making easy and healthy smoothies. If made correctly, smoothies are a fantastic substitute for some meals. You can pack all the nutrients into a single drink and have it when you're in a hurry out the door or at work. You can pack as much or as little healthy and tasty ingredients into your drinks as you wish. And, you can implement smoothies into your carb cycling programs to maximise your results. My personal opinion is that smoothies are a great healthy solution for buring fat. From, personal CONVENIENCE - BUSY LIFE? SECRET 4. experience, I have tried a program called the 21-day rapid weight loss program from The Smoothie Diet, and it burned over 5kg of fat from my belly. If you want $10 off head to their site here. Resistance training has been practised for centuries as a way of building muscular strength. Research shows that resistance training, whether done via body weight, resistance bands or machines, dumbbells, or free weights, not only helps us build strength, but also improves muscle size, burn fat and help counteract age-related muscle loss. Exercises such as RESISTANCE TRAINING SECRET 5. running / cycling are effective for reducing body fat, however they simultaneously decrease muscle size, leading to weaker muscles and greater perceived weight loss, as muscle is more dense than fat. Unlike endurance exercises, evidence shows resistance training not only has beneficial effects on reducing body fat, it also increases muscle size and strength. As explained in the HIIT section, when we exercise, our muscles need more energy than they do when resting. This energy comes from our muscles’ ability to break down fat and carbohydrates (stored within the muscle, liver and fat tissue) with the help of oxygen. So during resistance training (or HIIT), we breathe faster and our heart works harder to pump more oxygen, fat, and carbohydrates to our exercising muscles. But as we know, after we’ve finished exercising, oxygen uptake actually remains elevated in order to restore muscles to their resting state by breaking down stored fat and carbohydrates, hence enducing EPOC, and continuation of "The Afterburn". Resistance training is also an effective long-term fat burning method. This is because muscle size plays a major role in determining resting metabolic rate (RMR), which is how many calories your body requires to function at rest. RMR accounts for 60-75% of total energy expenditure in non-exercising people, and fat is the body’s preferred energy source at rest Increasing muscle size through resistance training increases RMR, thereby increasing or sustaining fat loss over time. Resistance training exercises should engage the largest muscle groups, use whole body exercises performed standing and should involve two or more joints. All of these make the body work harder, thereby increasing the amount of muscle and therefore RMR. An effective resistance training programme should combine intensity, volume (number of exercises and sets), and progression (increasing both as you get stronger). The intensity should be high enough that you feel challenged during your workout. My recommendation would be to start a resistance training program and add in 3 HIIT workouts throughout the week. My top recommendation for a resistance training program is Frank Rich's Massthetic Muscle program. Although the primary audience is men, this is a fantastic program for women to start building muscle, increasing RMR and start to burning fat while you rest. He's giving his program for only $15, so head here to check it out. To summarise my top 5 secrets to buring fat, resistance training and HIIT combined, help with excess fat loss by increasing "Afterburn" after exercise, and increasing muscle size, thereby increasing the number of calories (fat) we burn at rest. Combining it with a healthy diet incorporating carb cycling principles, simple smoothie recipes and increasing BAT levels, will only further increase the loss of excess body fat and overall physical health. SUMMARY.