Rapid Network

Rapid fat loss may not mean an overnight drop in weight but it sure means that you shed off those pounds and keep them off for good. A safe target is 1 to 1 1/2 pounds lost per week. With each pound being equivalent to 3,500 calories, this means that you need to burn at least 500 calories more than what you're taking in to shed off 1 pound weekly. Not a bad start for your rapid weight loss program.

1. Know your calorie intake.

The first agenda in your rapid fat loss plan would be to know how much calorie you're taking in every day. Once you have that figured out, modify your diet and slash 250 to 500 calories from it daily. Cut the calories out from the usual suspects: simple carbohydrates like bread, pasta, sugar, and extra fats like butter and cooking oil.

2. Reduce processed carbohydrates intake.

Starchy carbohydrates (white flour and products) and simple sugars (soda, sugary pastries) have no place in your rapid fat loss plans. If eliminating these doesn't suit you, at least cut back a significant portion.

3. Increase protein intake.

Chicken and fish are lean meats rich in proteins that help increase your metabolism to burn more fat. Proteins are essential to your rapid fat loss diet because they help build that lean, sculpted body you're aiming for.

4. Cardio is not the only exercise you need.

Cardiovascular exercise burns calories. But for a rapid fat loss exercise regimen, add strength training to your program. Strength training builds muscles which helps to permanently increase the rate at which your body burns calories.

5. Do cardio first thing in the morning.

The best time to do your cardiovascular training is before breakfast when you're blood sugar level is at its lowest. After 10 to 15 minutes of cardio on an empty stomach, your blood sugar would've been used up; continuing your cardio will force your body to get its fuel from stored fats to give you a rapid fat loss.

6. Don't maintain a constant steady pace.

More calories and fats are burned if you train in intervals. Start out at your normal pace then speed up after 1 minute then slow back down to repeat the cycle. Repeating this interval cardio for 10 to 20 minutes will lead to rapid fat loss by burning more fat and calories in less time.

7. Rest less between sets.

When you're workout is high intensity, keep your rest period to one minute between sets. If the exercise is relatively easy, keep your downtime to 30 seconds. Resting less between sets keeps your heart rate elevated and forces your body to add more muscle tissues.

Rapid fat loss can be achieved, definitely. But if rapid fat loss is in your agenda, prepare yourself for some lifestyle changes. Let's face it - you're not going to lose that extra fat without a little effort, and a lot of discipline. That's not to say that it'll be a punishing experience throughout. The hardest part is actually starting off; get past that and it just becomes second nature to you.