If diet and exercise failed, you should read this!

How many times have you heard a friend say, "I am on a diet"? Then you watch that friend lose some weight for a while before putting it all back on again.

I'll bet you have also heard someone say, "Cardio is the best for losing weight". Yes, there is some truth in the statement, but as this person religiously pounds the treadmill or the stationary bike, they find out results are agonizingly slow. Soon they give up and gain back all the weight they had lost, leaving them frustrated and wondering why.

You may have thought you finally found the answer to permanent weight loss. You went on a strict diet and ran your heart out. You dropped the pounds real fast, but somehow, something is wrong when you look into the mirror. Yes, you have lost some weight, but your body shape isn't as flattering as you would like it to be. And then suddenly, you hit a plateau. Why???

Here's why. Diet and cardio alone will force the body to lose weight, however you will also lose some muscle mass in the process. As you lose more and more muscle mass, your metabolism begins to slow down. On top of that, your body will start conserving fats and 'eat' your muscles for energy because it is reacting to your strict diet. Your metabolism rate now becomes less effective for burning calories and you hit that plateau.

So, what happens when you hit that plateau? No matter what you do, you will not reduce anymore weight and your fats will start creeping up again. This, in a nutshell, is part of the 'yo-yo' dieting effect that we hear so much about.

To lose fat and keep it off permanently, you have to combine healthy eating habits, incorporate cardio exercises and lift weights to build muscles. For every kg of muscle you pack on, you will burn an extra 70-100 calories per day at rest. Yes, that’s right. After the workout is done, you will continue to burn calories! This wonderful process does not happen with cardio alone. 

Can you imagine the benefits of building up 5kg of extra muscles? You will be burning 350 to 500 extra calories a day after the workout is done. You'll be burning a Big Mac every day! But don’t think you can now eat a Big Mac every day just because you have built up and extra 5kg of muscle. Remember, you are burning extra calories to lose weight!

You'll also look good, healthy, fit and well-toned! Now you can appreciate why body builders eat so much, but do not put on fat as easily?

Fitness professionals know that intensive cardio and strict diets cause you to lose muscle mass along with fats. So, while you will lose some weight at the beginning, you will end up looking like a smaller version of yourself without any muscle tone. That's not what we want is it?

Losing fats is simple. And notice that I said 'simple' but did not say that it is 'easy'. My pointers will be simple to understand, but the execution will take determination and discipline on your part. For more help with this, download my perma-free book, Starting on Weight Loss for Life. 

It is a lifestyle change to keep the fats off permanently and you will be glad you did because you will get used to the changes in only a few weeks. By then, it will become a cultivated habit for you, especially when you are rewarded with a fitter, healthier, hunkier you, together with a glowing complexion!

Here is how you do it. Simply, losing fats just means you must burn more calories than you consume. Period.

Lift weights with compound exercises - Forget those puny biceps curls and triceps push downs. Go for the major muscle groups like legs, back and chest routines. Why? Because you are working with bigger muscles that have more mass, and that means more body parts are working, translating into more calories being burned as energy. 

Here are 5 really good compound exercises that hit all the major muscles. Chest press, deadlift, squat, pull ups/chin ups and dips. If you are just starting out, or are starting again, then do these for 10-12 reps and 3 sets of each. The last 3 reps of every set should be difficult to perform. Hit the gym at least 3 times a week. Always stretch before and after your workout! Commit to 3 months and take your measurements at the end of each month. Measuring yourself every week or bi-weekly is too damn stressful and sets you up for a negative mind frame.

If you are fit, do giant sets (4 or more exercises or sets with no rest in between sets or exercises). Here's an example. Do only one set of each exercise with no rest in between the exercises. Choose a weight of about 60%-70% of what you normally lift and go for at least 25 reps. Do more if you can or until your muscles are fatigued, then stop. Leave the gym. The whole routine should not take you more than 40 minutes. Commit to 3 months before making your assessment. Take your measurements at the end of each month. 

After thoroughly warming up, start with squats, then dips, bench press, barbell row and military press. Sounds simple? Not so. You will be huffing, puffing and sweating profusely. What is achieved? You will have combined a cardio workout with a lifting workout and your metabolism will burn for the next several hours. Do these 3 times a week with at least a day's rest in between lifting days.

When you have reached 4-8 weeks, change the sequence of the exercises. So, if you usually squat first, then squat last. Then after another 4-8 weeks, change some of the exercises, like substituting squats with dead lift, or bar bell rows with lat pull down. This is to shock your muscles so that they continue to adapt and grow.

For cardio, go for a run first thing in the morning before breakfast. If you are jogging at normal speed, sustain the jog for at least 45 minutes by building up to it. 

For those who don’t currently jog, start with 5 minutes and continually add a minute or two every time you jog. If you are running at 65% to 80% of your maximum heart rate (you will be panting and unable to sing or complete a sentence while running), then 20-30 minutes will be enough. Anything more than that may cause muscle break down. You may intersperse the speed with slower jogs in between to catch your breath. Do these 5-6 times a week.

Eating habits? Eat less of what you normally eat. Choose healthy always and watch your portions! For example, if you have 2 slices of bread with 2 eggs in the morning, now take just one slice and an egg. Have your meals at regular spaced intervals each day if you can. This is to feed your body frequently so that it will not go into starvation mode and start to conserve fats. At the same time, it will boost metabolism because your body burns calories while digesting the food. Stop all soft drinks, sugared drinks and stop adding sugar into your coffee and tea. Just by abstaining from sugary drinks, you may already have rid yourself of 200 calories per day. Drink plenty of water instead and double the amount if you can.

Oh, by the way, all work and no play, makes you a very dull and tired person. Do choose a day to relax each week. No exercise on that day. Indulge in your favorite food if you must, but don’t pig out! Hey, pat yourself on the back and reward yourself for passing another grueling week. After all, your body needs to recover too.

As you reach your fat loss goals and you are happy with your muscular development, you can then take things a little easier. Hit the gym less frequently, have shorter runs and even relax a little in your diet. Because of your greater musculature, your body is now a fat-burning machine. You have earned that luxury.

Simple? Sure. But do you have the determination to lose those fats and keep them off permanently? Who said you must go on a strict diet to lose weight and keep the fat off forever?

Watch what you eat, go to the gym and have fun.

It's your call folks!