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"Fat Loss Answers"

By Jimmy Smith

In this first installment of Fat Loss Answers, I'm going to give you all the answers you'll need to burn fat. Enjoy!

Q: I've followed most of your nutrition advice as well as purchased a few nutritional information products. I've managed to drop a good amount of weight but I have hit a wall. I decided that my carbohydrates were too low so a few weeks ago I began cycling them. I was able to drop a few more pounds but nothing great. Do you have any tips for fat loss? - Nancy

A: Your problem can be answered in two simple steps. While I do suspect that you have over dieted, meaning that you dieted for too long that you need to increase your calories. This is a common issue with females but I am going to assume that is not your problem since you seem to have a good idea of correct eating. Here are two suggestions.

1) Add in more light active recovery work in. The problem with many dieters is that they simply focus on their weight training and aerobic work, nothing more. While it is true that most people over exercise, not enough people are performing light circuits on their off day or after exercise to further increase their energy usage. It is as simply as going for a walk with a weighted vest on, performing light sled pulling (I typically perform this 1 to 2 times a week at local parks) or adding in light medicine ball circuits. The med ball doesn't have to heavy, 10 or 12 pounds. An effective circuit would look like this.

- Rotation throws
- One arm wall bounces
- Front loaded squats
- Throws for distance
- Side throw downs

I've had my clients perform this circuit for 2-4 sets of 20 reps and have seen improved results in both fat loss and recovery. Best of all it takes about 5 minutes

2) Correct diet planning. This is another big failure for most people, even those who know that they have to eat every two hours. People just don't plan correctly. If you want to give yourself a chance at success you've got to pre-cook and pre-plan. You say that you have a good of nutritional information so I will take your word on it. The best available product is Dr.John Berardi's Precision Nutrition.This is without a doubt the top nutrition product today that covers diet planning, effective strategies and delicious recipes

Q: Help! I went bathing suit shopping this weekend and need to tighten some areas up before I step into the sand. This isn't a one piece either, help I need to lose fat!-Lee

A: I'm going to assume that you have trained hard and are already pretty lean. Here's some suggestions to lose fat
- Focus on your upper back, abs, arms and glutes/hamstring since they are the most noticeable areas in your bathing suit.
- Prioritize deadlifts, under hand rows, single leg deadlifts, steps-ups and bridges to bring up your back and glutes/hamstring.
- Prioritize heavy reverse and hammer curls for your arms and weighted, heavy ab work to make those areas "pop".
These should make you lose fat fast.

About the Author:

Jimmy Smith, CSCS is a fat loss expert who is featured in Maximum Fitness magazine as well as numerous online websites. For more information and to sign up for a FREE newsletter please visit www.jimmysmithtraining.com