10 Ultimate Fat Loss tips
Essentials
1. EAT BREAKFAST - Studies show that people who eat breakfast on a consistent basis tend to be significantly leaner than those who don’t. Not having time to eat breakfast or not feeling hungry is NOT an excuse; get up earlier, or find a breakfast you can eat on the go.

2. EAT EVERY 3 HOURS - Eat to prevent hunger, not because you’re hungry. Even if it is a handful of nuts that is better than nothing. Another common misconception is that you can ‘skip a meal to save calories’. This is a big mistake as you’re more likely to overeat later in the day and you’re missing out positive effects on your metabolism. If you go to bed at 11pm and you last ate at 6:30pm, you should eat another meal. Don’t listen to ‘don’t eat close to bedtime’. Think of the last person who told you this… do you want to look like them? However, you can’t just eat anything. A meal consisting of a lean protein source, healthy fats and vegetables is perfect.

3. TAKE XL WHEY+ - Protein has the greatest effect on metabolism and translates to more calories being burnt during digestion. Protein is also vital to provide amino acids, the building blocks of muscle. Studies have shown that protein makes you feel more satisfied and prevents hunger. Consuming 2-2.5g of protein per kg bodyweight over a day has been shown to be optimal when body composition is the goal. XL Whey+ is an easy and tasty way to achieve this without extra hassle.

4. EAT VEGETABLES WITH EVERY MEAL - One of the most useful but underrated nutritional strategies is consuming lots of vegetables. Eat a whole serving of vegetables with every meal. Anything green and leafy is ‘free’ of calories, so load up on your broccoli, asparagus and lettuce. It will aid in the digestion of your protein, stimulating metabolism prevent hunger.

5. TAKE XL OMEGA+ – XL Omega+ is a supplement we should all use. Studies show improvements in body composition in the absence of dieting or exercise, simply through Omega 3 fish oil supplementation. EPA and DHA, two essential fatty acids found in high amounts in XL Omega, have even been shown to lower the risk of a heart attack, reduce inflammation and joint pain.

6. NO CRASH DIETS! - They don’t work. If you were once eating 3000kcals, don’t suddenly drop this to 1500kcals, this will cause your progress to stagnate. Drop a maximum of 500kcals from your diet and then consider the addition of more exercise instead of a further energy reduction.

7. LOWER ALCOHOL INTAKE - Alcohol intake has vast effects on the body that make it difficult to improve body composition. Even without the negative effects that alcohol has on fat storing hormones, it is loaded with empty calories. Alcohol is used as a preferential energy source, which means the food you eat is being stored in your overfed fat cells. Alcohol does not have to be cut out forever; once you reach your desired body composition, alcohol can be enjoyed in moderation.

8. DO THE BASICS AND DO THEM QUICKLY - A fat loss programme should be based around the core, multi joint lifts such as the squat, bench press and deadlift, and yes, this includes the female population, these will burn the most amount of energy in the shortest time. Similarly, do not wait forever between sets; fast paced weight-training sessions with moderate to heavy weights and short rest periods increase heart rate and lactic acid production, this in turn will lead to greater output of growth hormone, a powerful natural fat burner.

9. RUN LESS, LIFT MORE - Many people make the mistake of overdoing cardiovascular exercise in pursuit of a Men’s Health or OK magazine models physique. This does not mean all cardio is evil, however, a lean muscular physique is built in the weights room. Also, consider substituting some of that long slow cardio for sprints, ever seen a fat 100m runner?

10. A VERY USEFUL AID - Do not be fooled by many products that claim to help you shed stones of fat in only a few weeks. No natural supplement will help you do this; you must first have the correct diet and exercise regimen in place and then there are ony a couple of ingredients, if dosed correctly and used properly, that can help you in your fat loss goals. These are caffeine and green tea extract. Try using XL Flux which has the highest doses of each in any supplement in the uk. Use as directed along with the other principles outlined in this article and accelerate you fat loss goals.

Always consult a doctor before undertaking a new diet or exercise plan. All products, blends, names, suggestions and advice in this leaflet are the property of Excel Labs Ltd. © Excel Labs Ltd. 2009