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The most effective way for fat loss is increasing your metabolism.

Weight training and aerobic activities and taken in enough nutritious calories each day for energy all while having enough protein to maintain muscle mass, which in turn will lead to fat loss

It is important to focus on fat loss and not just weight loss.

We know that for athletes to optimize their performance and be successful, they must consume efficient amounts of nutrients from carbohydrates... Here are a few facts and tips about carb loading, its importance, who benefits, and more. By: Chuck Rudolph, MEd, RD Nov 25, 2009 Email More Article Summary: Endurance athletes will benefit from optimizing glycogen stores. Performance athlete should keep glycogen stores packed at all times. Carbs are the primary energy source for intense endurance exercise. Performance is defined as "the execution or accomplishment of work, acts, feats, etc." Today, we know a lot about how nutrition can affect the strength, speed and performance of athletes. We also know that for athletes to optimize their performance and be successful, they must consume efficient amounts of nutrients from carbohydrates, fats and proteins throughout the day. The main question is, "How can nutrition go above and beyond for performance when taken pre, during and post intensive exercise/training?" Click Image To Enlarge. Athletes Must Consume Efficient Amounts Of Nutrients FromCarbohydrates, Fats And Proteins Throughout The Day. What Impact Does Nutrition Have On Performance? Most of us already know that carbohydrates are the most readily available nutrient for e

In fact, current research is advising endurance/intense training athletes to consume 0.5-1.0 grams of carbohydrate per minute (intensity pending) during training or competition. Trying to consume more carbohydrates has only indicated intestinal distress and it is believed that the type of carbohydrate is the limiting factor.

2. Switch It Up Doing the same exercise, on the same day, at the same time will bore your muscles just as much as it is probably boring you. Jolt your body’s expectations by completely changing your lifting schedule. If you do chest work on a specific day choose another day to do that exercise. You may want to switch it up every week. After doing this for about four weeks, slowly increase your weight. You should see an improvement. in addition, watch your form. Compromised form can also impede increasing your weightlifting weight.

1. Stop Over-training You may think you are doing your body good by lifting five to six days per week, but when specific muscle groups are being over worked, you will have a difficult time increasing your lifting weight. If you have "hit the wall" and cannot go any further, this would be the time to check your routine. By cutting back on exercises that may be working certain muscles too hard, you may be able to increase your weight, and best of all, your strength. Try these tips each time you cannot advance to more weight. Choose a muscle group that you workout two or more times per week. Cut back to one time, for two weeks. Increase your weight.

FOLLOW A HIGH-PROTEIN, LOWER-CARB DIET. Your diet is essential in building a lean physique. It is important to consume 4- to-6 small meals per day; this helps to speed up your metabolism at an incredibly rapid rate. Although there are many different theories on meal frequencies, eating smaller meals more often will help the average person avoid overeating and will curb hunger.

FOLLOW A CONSISTENT WEIGHT-TRAINING AND CARDIO REGIMEN. This will allow you to burn fat through the day. Weight training helps you to burn calories after the workout and throughout the day while cardio burns calories during the workout. A combination of cardio and weight training will give you the optimal fat burning rate you need to stay lean.

DRINK A LOT OF WATER. If you're completely hydrated, your fat-burning rate will be optimum. To speed up your metabolism, drink at least 6-to-8 glasses of water per day.