Calories

Excess bodyfat is simply a matter of overeating and under training.    By increasing your training and deceasing your your calories, you'll lose weight. In some circumstances, thyroid problems and hormonal imbalances may be the cause of excess bodyfat, making you feel very tired and drowsy when reducing calories. If you eat very little and all your work in the gym seems to be going to waste, you could have a thyroid problem. It is recommended by experts such as maximuscle that getting a blood test would be a good idea. However 95% of people just suffer from lack of willpower and lack of knowledge.

Avoid the wrong carbs

When reducing calories, its vital to reduce not only the fat content of your diet but your carbohydrates also.                                            Avoid simple sugars, such as glucose, sucrose and maltose unless taken as an after session energy/rehydration drink. You should aslo try to limit your intake of processed and manufactured foods. Limit your carbohydrates from rice, pasta and wheat. Instead, try and get your energy from veggies, salads and porridge oats. By avoiding simple sugars you'll reduce blood sugar fluctuations which cause the insulin spikes that stores excess bodyfats. Cutting down on fats doesnt mean reducing good fats, such as Essential Fatty Acids (EFA's). These essential fats, found in fish, seeds and nuts, are responsible for hormone balance, optimum healthand actually speed up your metabolism.

Protein - your fat loss key

While reducing your calories, it is vital to increase your protein intake. If not, you'll end up burning muscle tissue for energy.                    Extra protein intake whilst dieting helps burn bodyfat better and preserves muscle tissue. This will ensure you get the sought afterlean and toned look, and the not the thin and saggy look, which low proteindiets cause. Stick to high quality whey protein that is easily digested and absorbed. Avoid or limit your protein intake from casein, egg, milk powders and soya. These proteins are most likely to cause stomach upsets, wind and bloating; (soya, although a low quality protein, can be suitable dairy tolerant individuals)

Do the right training

Start weight training, you only need to do 3 seesions a week. Make sure they're around 60 minutes - maximum and intense.                Keep the reps to around 12 to 20 and no more than 3 sets per exercise. Stick to compound movements, like squats, deadlifts and bench presses, not movements like tricep kickbacks. Use a weight that stresses the muscle, not one that doesnt do anything . The last rep should be very tough, if not impossible. Remember that increased lean muscle/tone, requires more calories. Therefore, for every pound of muscle you gain, you'll need more calories, making your body into a calorie-burning furnace that keeps the fat off.

Aerobics

Do your aerobics first thing in the morning if you can, 2 to 3 days per week, on the days you're not weight training.                                    Ensure that each session lasts between 30 to 45 minutes (When doing intense exercise such as running or cycling, the first 25 minutes will use the energy levels in your body, after that it will start to burn the fat in your blood cells and then after approx 45 minutes of exercise your body starts to eat into the muscle tissue for energy). Dont do less. It is preferrable to stick to jogging, cycling or boxercise. If you're walking, ensure you're going for 1 to 2 hours due to the lower heart rate reduced calorie expenditure.