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The only way to shed pounds when your goal is to get to lean and build muscle is to look at your diet, and grasp the simple concept of portion control. You must eat fewer calories than you burn, maintain your carbohydrate level, eat more meals throughout the day, and exercise properly.

Look At Your Diet

How many calories are you consuming throughout the day? This is a question that you must ask yourself. However, before you go off on the deep end and think “That’s too hard to track my calorie intake”, we will make it easy for you to understand if you follow these simple steps. Step1: Eat foods with less fat/ less calories

• Egg Whites
• Banana ( Fruit)
• Whole Wheat English Muffin
• Chicken Breast
• Sweet Potato
• Broccoli
• Cottage Cheese ( Low Fat)
• Turkey Breast (97% Fat Free)
• Salmon
• Brown Rice
• Green Salad
• Black Beans

Setting a schedule of meals

Make a schedule. Follow a routine that allows you to schedule 5-6 meals per day. A meal constitutes anything with a caloric value that you eat and or drink. A simple way to plan and make a schedule is to immediately eat a meal when you wake up in the morning. If you are worried about making time to actually cook yourself something to eat try a meal replacement shake. It only takes 30 seconds to open and mix with either Milk or water. Shake it up and you are ready to go. Here are some great meal replacement shakes that you can try Throughout the day you should try eating a meal roughly around 400-500 calories total per meal. Eating 5 meals throughout the day you should be consuming 2000-3000 calories. If you exercise 60-90 minutes per day you will be well equipped to burn through these amounts and give you body the fuel it needs to work through the program without feeling tired or lethargic. Below is a typical way to look at a meal plan that is structured throughout the day

Meal 1- Wake up 8am (Breakfast)

Meal 2- Mid Morning 10:30am (Snack)

Meal 3- Afternoon 1pm (Lunch)

Meal 4- Mid Afternoon 4pm (Snack)

Meal 5- Evening 7:30om (Dinner)

Burning Fat with Fat Burners

Use Supplements: There are many supplements to help you burn the fat as you progress through your program. Certain products that contain ingredients such as proper amounts of Caffeine, Green Tea Extract, Vitamin C, and L-Carnitine can definitely aid you in reaching that goal to shed those unwanted pounds. Try these great products to help facilitate your nutritional programs success.

JS Nitro Burn Extreme
JS Nitro L-Carnitine 500mg
Nutrex Lipo-6 BSN Thermonex
MRM Meta-Burn XTP

In combination with eating right and taking supplements you must make sure that those calories are adequately burned through a proper exercise program that promotes the body to burn fat. The best way to do this is have a structured workout program and execute it the right way. SUPER SETTING: Super setting exercises and body parts is a great way to spike your target heart rate and burn more calories than just executing one exercise at a time.

Super Setting

Super setting means to continuously go from one exercise to the next without rest in between the two sets for each exercise. The only rest time is when you finish the set for each exercise you are super setting. For example let’s say you are working shoulders and back together. In doing so you are doing a Military Press, Side Lateral Raise, and Bent over Row as your exercises. If your sets are all 3 sets of 10 you would do the first set of 10 reps for the Military Press, move quickly to Side Laterals, and finish up the Bent Over Row before you rest. Once you finish the first set take 30-40 seconds rest and finish the rest of the sets and reps.

Cardio

Cardio is very important when you are looking to shed the fat, but it is important to do the best type and make sure that you do it at the right time. Most of us understand that the best time to do cardio is in the morning on an empty stomach, but like most of us if you cannot do cardio in the morning you must do it after you do resistance training. The reason why is quite simple. You should use most of your energy performing the most extensive type of training which is resistance training. Also doing cardio after resistance training promotes spot reducing of body fat which means that the fat is being allowed to be burned more efficiently. So now that you know when to kick start the cardio session it comes down to what is best. The best type of cardio is to try and get on a machine or type of aerobic activity that gets the whole body involved or more that just one part. Research shows that if you must choose a machine, it is best to get on that treadmill and get to work.

So now you have the steps, and now we want to give you the direction. Here is a great program to work through the Fat Burning cycle.

Workout 1 ( Legs, Chest, Abs)
Band Squat/ Ball Squat- 3x10
Leg Curl/ Static Lunges- 3x10
DB Bench Press/ Cable Fly’s- 3x15
Ball Crunch/ Leg Lifts on Ground- 4x20

Workout 2 ( Shoulders, Back, Arms)
Military Press/ Side Raise/ Front Raise- 3x8
DB Bent Over Row/ Upright Row/ Lat Pull down- 3x10
Seated Cable Row/ Bicep Curl/ Triceps Extension- 4x15

So there you have it! All that you need to get started on your program to help you shed the fat. The Meals, Supps, Cardio, and Resistance training routine are all you need. Just make sure that you follow this strict routine and you should be well on your way.