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fats and high quality protein sources added to our diet. People need to understand that fat does not make you fatter. What makes you fat is excessive calories, especially the wrong calories. A healthy fat is great for your internal organs, skin, joints, and your hormonal production. What we should be avoiding more is salt, sodium and sugar. By reducing your amount in salt and sodium will help reduce your blood pressure or long term risk for cardiovascular disease. Reducing your sugar levels will get your glucose state in a healthy range to induce fat loss. The only time sugar may benefit you is after a workout so the protein can get to the worked muscles. Also, if you have low fat in your diet it will convert into low testosterone and low progesterone for men and women. Without the adequate amount of fat it will hinder results for you to build muscle. Why? A recommended amount of fat in your diet should be about 30% so that you have adequate amount of testosterone enabling you to build muscle. A key component in getting rid of fat or keeping it off is to build muscle. Since we are on the topic of food, is anybody up for a grilled fish with salad that includes romaine lettuce, spinach, tomatoes, and olive oil as dressing? Well, this is an example how you should be eating on a regular basis so you can achieve those results in your fat loss but also staying healthy. So, how often do you need to eat in a day? Traditionally, fitness trainers will suggest 5-6 meals a day with smaller proportion meals but in my opinion this doesn't work for everyone. Some people get by fine with three excellent meals a day and others may do just as well with 2 excellent meals along with snacks throughout the day. As long as your meals and snacks are healthy then you are doing fine. The important thing to remember is that you are eating what works for you and something that is catered specifically for your long term lifestyle. We all have different lifestyles and schedules so follow a healthy pattern that is only suited for you.

The next part I would like to address is a steady exercise program since the previous section I discussed the importance of building muscle. With building muscle or following an intense
strength program, you increase your metabolism. During this process you burn calories and when you stop, you will still continue to burn calories up to 24 hours. Read my other article about Optimal Fat Loss-High Intensity Interval Training and you will have a better understanding.

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