It might be true that running burns more calories than walking and cross-country skiing
burns most calories of all, but fat loss has little to do with calories used during an
Many recent studies show that the right exercise raises your metabolic rate for up to
18 hours afterwards.
However, if you exercise in the evening and then go to bed, you lose most of the
fat loss effect, because sleep causes your metabolism rate to drop rapidly.
The best time to exercise is in the mornings, the earlier the better.
Step16. Exercise in the mornings.
Dr. Leonard Epstein analysed all the published studies on exercise and fat loss
and showed that people who exercise five times per week lose three times as much
fat as those who exercise only twice or three times per week, even if they exercise for
a longer period.Those who exercise only once per week lost no fat at all.
For fat loss, five days weekly exercise of 30 minutes is much superior to three days
weekly of 70 minutes, even though the total weekly exercise time of the three day
people is an hour longer.
In order to keep that metabolic rate churning, frequent exercise is the key.
Step 17. Exercise five mornings weekly for a minimum of 30 minutes.
As you can read in my article about exercise, oxidation is the primary cause
of human degeneration.
Beause exercise uses 12 – 20 times more oxygen than sitting in a chair, it also creates
masses of free radicals that causes a lot of oxidation damage.
Without additional anti-oxidants you are slowly killing yourself.
You can prevent exercise oxidation damage by taking antioxidant supplements.
Step 18. Take a multiple anti-oxidant every day.
The first strategy in your fight against body fat is to reduce your appetite.
Phenylpropanolamine helps a little. Better is ephedrine hydrochloride and its original
source: Ma huang or Ephedra sinica.
But you should be very sensibe in the use of these compounds.
Don’t use more than 25 – 50 mg per day, otherwise it lose it’s effect and can cause
many side-effects, including raised bloodpressure, anxiety and insomnia.
The second strategy is to reduce the taste of food, especially sweet tastes.
The herb Gymnema silvestre has been used for this purpose for thousands
of years in Ayurvedic medicine. It works a bit.
The third strategy is to reduce your body’s tendency to store fat.
The herb Garcinia cambogia, a specific variant of the English brindleberry
is used in Ayurvedic medicine for this purpose.
The active ingredient is hydroxy citrate.
Ongoing studies by DR. Andrew Weil at the University of Arizona indicate
that 500 mg of garcinia may reduce fat storage from a high-fat meal by up to 30%.
As a bonus, it may also reduce appetite.
The final strategy is to raise metabolic rate so that your body burns more calories
during the day. It’s called thermogenesis, which means: it raises body temperature.
To maintain the increased temperature, the body has to burn more calories to make
the heat – lots of calories. And because it is low level activation, the calories burned
come mainly from fat.
There are a lot of drugs that does the job, but all of them causes side effects.
It doesn’t make sense to make yourself unhealthy while trying to lose fat.
Least damaging are the beta-adrenergic agonists and most harmless of these
is ephedrine or its herbal source: Ma huang. These compounds work by inceasing
bodely output of noradrenalin, one of our “fight-or-flight” hormones.
That warns you right away not to use too much,(25-50 mg per day max.) or you
run into severe anxiety, irritability, headache and insomnia.
The FDA are against ephedrine, because folk have used larger doses and
caused real damage to the thyroid gland and other organs.
However, ephedrine on its own is not effective, because your body quickly
defends itself with multiple mechanisms that turn off the extra noradrenalin.
The three main defences your body uses against a sensible ephedrine
regimen (25–50 mg/day) are: increasing output of phosphodiesterase enzymes,
and increasing prostaglandin production.
These defenses can be overcome respectively by using caffeine, theophylline
(from tea) and acetylsalicylic acid (aspirin).
Herbal sources can also supply the caffeine, theophyline and aspirin.
Standardized extracts of kola nut, guarana, black tea and white willow are good
sources. And you can prolong the effect of caffeine, which is mildly thermogenic
by itself, by using naringenin, a compound found in grapefruit.
Another effective chemical to use in conjunction with beta-receptor agonists
is yohimbine, a compound from the bark of the yohimbe tree.
Yohimbe is one of the class of compounds called selective antagonists
of alpha-2 receptors. This action of yohimbine has shown to cause long- term
thermogenesis and fat loss in animals.
Controlling excess body water is the last thing you can do to lose body fat.
Especially for women, who have this problem. Bloating and edema prevent
your Lean For Life program, because they make you feel blah and make you
to sit like a slug and avoid exercise.
Diuretic drugs are not the solution, but mildly diuretic foods like melons,
cucumber, grapes, apples, parsley, pineapple and cooked asparagus
all help to shed excess water.
Mil diuretic herbs, like Uva ursi and Sarsaparilla also have a use in this
phase of fat loss.
Step 19. Use the right herbal fat loss supplement every day.
Success is always achieved by setting goals. To improve your performance,
you should set specific goals and sub-goals and write them down and post
them on the fridge, for example, so that everybody can see them.
Goals have to be specific, measurable and time limited.
“To lose weight” is to vague. Instead for example: to lose 10 lbs of fat by
my next birthday is a good goal.
Lean for Life is a very long-term goal, so you have to use sub-goals to be able
to check your progress.
Finally, you have to make your goals public, so that your family and friends
can blame you for failure, but praise & reward you for success.
Step 20. Form specific, measurable, public, rewarded fat loss goals.