The following is a guest post by Ben Watson of MuscleBulkUp.com:

When it comes to losing weight and getting a flat stomach there are many methods some more effective than others. The problem is that there are so many conflicting ideas out there if can become confusing knowing what to do in order to lose weight. This article will reveal 5 effective ways of losing weight fast.

1. Reduce your calories

In order to lose weight you must eat less calories than you burn per day. This will create an energy deficit in which your body will have to make up for by using your body fat stores as energy. There are many formulas out there that you can use to calculate the amount of calories you need per day in order to maintain your current weight.

Take your maintenance calories and decrease this by 500-1000 calories per day. This will create a weight loss of 1-2 pounds per week. To see any more weight loss you should burn calories through exercise, as decreasing your food intake by much more will only cause your body to lower your metabolism.

2. Eat fewer carbohydrates

Eating less carbs will increase the rate at which your body burns fat. When you eat carbohydrates insulin is released into your bloodstream to force the glucose from the carbs into your cells, while insulin is present in your bloodstream your body can’t burn fat. This means you should try to keep carbs to a minimum in order to prevent insulin spikes.
Make sure you especially avoid sugary blood spiking carbs found in processed foods. Eat mainly fruits and vegetables for their high vitamin and mineral content, and fibre. The fibre and nutrients will fill you up more and will give your body the nutrients its needs to perform all its process optimally, including the burning fat.

3. Increase your muscle mass

The more lean muscle you have the higher your metabolism will be and the more calories you will burn per day on autopilot. Perform resistance training of some kind to stimulate the growth of muscle tissue. This can be in the form of weight lifting or body weight exercises.

Great body weight exercises are chin ups, dips, push ups, lunges and crunches. If you have access to weights perform big compound exercise that will activate the most muscle mass and create an overall anabolic response from your body. The best compound exercises are squats, deadlifts, barbell rows, bench press and overhead press.

4. Drink more water
Most people fail to drink enough water throughout the day. Your body needs plenty of water to burn fat and to keep cells healthy and hydrated. Your body is made of up to 70% water and it depends on water for every physiological process it performs. Without sufficient amounts of water your body can’t perform at its optimum and won’t burn fat at such a high rate.

Drink at cup of water with every meal and between meals. Make sure you are hydrated fully before, during and after workouts. Replace any other drinks with water; eat fruit for the full benefits don’t drink juice.

5. Eat more often

Eating more frequently will help to stop any cravings you may have and it will keep your metabolism high. Eating more often will also increase your energy levels, making it much easier to complete your workouts.

Make sure the portions are smaller and contain at least one vegetable and a good source of protein. Split your meals up into 5-6 smaller meals instead of the usual 3 big meals a day. This means eating every 3-4 hours.

For more information about building muscle through the use of proper nutrition and high intensity training visit MuscleBulkUp.com for your free muscle building eBook and 7 day course.

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