Burn fat quickly and naturally

got this from http://www.weightlossforall.com/burn%20fat.htm

While exercising our muscles burn both fat and glucose (carbohydrates in the blood) in different proportions. Depending on how an individual exercises muscle can burn fat in a larger proportion to glucose. When activity is light and easy we tend to burn a much higher percentage of fat. Fat is a slow burning fuel that requires oxygen so if oxygen is delivered to muscle cells in sufficient quantities the cells can easily burn fat for most of its energy requirement. A potential problem for weight loss is lighter exercise burns fewer total calories.

If an individual increases their effort by performing a more intense exercise they WILL burn more calories however, because oxygen cannot always be delivered to the hard-working cells in sufficient quantities, cells are forced to burn more carbohydrates in order to keep up with increasing demand. If the level of exertion continues to increase then glucose eventually becomes the predominant energy source for muscles as this quick-burning fuel does not require oxygen.

It means to burn fat directly we should exercise at a lower level of effort and for longer duration. However some people just don't have the time to exercise for longer periods. The only way to burn fat quickly is to increase the metabolism through anaerobic exercise so we burn the fat indirectly.

Fat burning tips
· Burning fat requires continuous smooth movements so learn to develop a rhythmic style when exercising
· Breath slightly deeper and use a little more lung capacity for effective fat burning
· Do not hold breath during exercise!

Tips for losing weight fast:
· reduce calorie intake by 250-500 per day by substituting most high calorie foods for low fat varieties
· keep this reduction going for at least one week or until you reach a weight loss plateau that lasts more than 4 days, then reduce calories by a further 200 per day
· provide a little high quality protein with most meals or preferably combine the low fat plant foods together at each meal
· start an approved weight training program to maintain muscle and increase metabolism
· gently raise the intensity level of the weights program forcing the body to hold onto muscle as calorie intake is lowered gradually over time
· perform aerobic activities on the days in-between the weights sessions to help burn fat directly
· drink plenty of water all day to maintain energy levels
· reduce sodium intake by preparing meals using fresh, natural and wholesome ingredients
· never go below 1500 calories per day, simply exercise more often when if this target is reached