So if the cost of one pound of fat is 3500 calories, how do you pay this energy bill? A healthy and effective way is to introduce some form of physical exercise into your lifestyle.

Exercise burns additional calories and over time it can increase your metabolic rate. So let’s say you work out three times a week and burn approximately 600 calories in each workout. That’s 1800 calories burned over a week, and would result in one pound of fat loss after two weeks.

Another way to shed body fat is to find out how many calories you need each day to maintain your weight, then lower your caloric intake to create a deficit. The result over time of consuming fewer calories will result in a leaner you.

The best way is to do a little of both. By adding a well-balanced reduced calorie diet and regular exercise to your lifestyle, you can dramatically change the way you look and feel, and sculpt a new you!

Abs: The Truth Uncovered

A lean, well-defined core is probably most sought after goal of people that exercise regularly. But for some unknown reason, after hundreds of crunches, leg lifts and sit ups, our abdominal muscles still don’t show. It even feels like it some kind of conspiracy. Let me uncover the truth for you.

First, know that you do have a six pack. No, not the one in your fridge, the one in your mid-section. The one that you try so hard to reveal when working on your abs. The only reason you can’t see it is because it is covered by body fat.

The good news is that after doing all those sit ups and crunches, you did build some muscle underneath the fat, and you increased your core strength. It’s good news because the more muscle you have the more body fat you burn. And increased core strength not only helps you with other activities, it gives you better posture and structural support. The bad news is that we cannot spot treat fat by exercising. The only way to remove fat from one spot is plastic surgery.

So we need to look at the whole picture and address some key elements of fitness to be able to show off that six pack. Keep in mind that when your total body fat percentage gets to be low enough all your lean muscle will show, especially that great set of abs that you’re working so hard for.

Cardio vs. Weights: Get a ringside seat.

Let’s look at each of these two contenders separately. In one corner we have cardiovascular training and its benefits. They include: reducing blood pressure, lowering total cholesterol, lowering body fat stores and preventing type 2 diabetes.

In the other corner we have weights, also called resistance training. It can help you build lean muscle, increase strength and endurance, improve and maintain bone mass density and increase your metabolic rate naturally.

So who is the winner? It’s a split decision. Combining both of these fitness elements into one awesomely diverse program brings you maximum results. Imagine getting the benefits of both cardiovascular and resistance training: better health and a better body.

The combination of resistance and cardiovascular training, in addition to a well-balanced diet, are the three essential building blocks of any exercise program. By combining these key elements you will develop a lean, healthy body ready to face whatever life brings your way.