Weight Loss Guy

Coffee plays an important role in weight loss process

2009-05-12T19:53:00.000-07:00

Are you a coffee lover? Or you just cannot live without coffee? Are you concerned about coffee consuming habits? Whether it is safe or not? Will it help you to lose weight or not? Or it may become obstruct in your weight loss practice? It is usually noticed that people start their day with a cup of coffee. They feel fresh once they have a cup of coffee early in the morning. There are many researches done related to coffee and health issues.

Earlier based research was back and forward on whether consuming few cups of coffee in a day is healthy routine or not. But the updated studies states that if you consume few cups of coffee on daily basis, then it might help you in losing extra weight. There are few positive features of consuming coffee such as:

It decreases the jeopardy of diabetes

Coffee does not make any contribution to heart sickness

Coffee contains caffeine in it that helps your metabolism to speed up and helps in burning more calories

Coffee provides more energy for a tougher exercise that lasts longer, which leads to burn more calories.

If you are a real coffee lover and enjoy coffee in many different forms but on the other side you are diet conscious as well, then they’re few aspects of coffee that you should consider while having it. You can consider these points before you make an order:

You can stay away from fancy drinks, which are filled with the concealed components and supplementary calories. Few drinks like Frappacinnos and mocha lattes they contain extra ingredients and they can be a hindrance in the weight loss procedure.

Avoid ordering coffee with added sugar or cream. As these will make you desire extra sweets and additional calories.

Never try to slash coffee and decrease calories all at one go. If you want to diminish it from your daily routine then reduce the consumption step by step.

Avoid muffins, donuts and other similar food items when you place an order for a cup of coffee. In this way you will only add calories in your diet and it will only result in increasing extra fat in your body.

If you feel you are addicted to coffee then you can just try to avoid coffee whenever possible. To lose weight you don’t require cutting of coffee totally from your daily diet routine. You can avoid coffee at breakfast time that will result in more and efficient weight loss.

3 Keys to Treadmill Walking to Lose Weight

2008-08-15T02:13:00.001-07:00

Before I get into the three specifics on how to lose weight with treadmill walking, let's take a step back. The science behind weight loss is very simple: you have to burn more calories than you consume. In addition, the more intense your workouts are the more calories you will burn.

With these principles in mind, let's now turn to the three critical things you need to know to reach your weight loss goals by walking on the treadmill. They are...drum roll please...frequency, consistency, and intensity. Let's take a closer look at all three:

Frequency
I hate to tell you this, but an occasional walk on the treadmill is going to do very little for you. It takes considerably more effort to lose weight by walking than other treadmill exercises such as jogging or running. The good news about treadmill walking, however, is that it has the least stress on your knees and joints. Unlike jogging and running where off days are important, you can walk everyday if you want. You should aim to walk at least 5 days per week. Anything less and you will find it very difficult to reach your weight loss goals (assuming you aren't doing any other exercises or strength training).

Consistency
You need to be consistent when it comes to treadmill walking to lose weight. Taking days off or cutting your exercise sessions short will hurt your weight loss efforts. As I've mentioned, walking is the least intense treadmill exercise. If walking is going to be your primary method to lose weight, your workouts need to be consistent day-to-day.

Intensity
If you are obese or just plain out of shape and just beginning an exercise program, then your treadmill walking workouts should not be that intense when starting out. Start your program slowly. Eventually, however, you'll need to increase the intensity of your treadmill walking workouts for maximum weight loss results. This shouldn't be a problem because the more you walk, the more fit you'll become. The more intense your workouts are the more calories you'll burn and the shorter your sessions will have to be.

What is an intense workout? It will vary depending on how fit you are, but generally speaking you should aim to walk on the treadmill for 45 minutes or more during each session. You should also try to keep your heart rate at a minimum of 70% of your maximum heart rate during each session. Again, these guidelines will vary and these are aimed specifically for effective weight loss results. Your sessions can be shorter and your heart rate can be kept in a lower range, but if you do this, it can take longer to reach your goals and you may never reach them if your sessions aren't intense enough.

Treadmill walking to lose weight is definitely possible but it takes frequency, consistency, and intensity. If walking is going to be your primary treadmill exercise for weight loss, keep these three keys in mind. Otherwise, you'll just be wasting your time and effort!

Lose weight with these fun and simple treadmill walking workouts! You'll also find indepth reviews and recomendations of the best treadmills here.

Where to Get a Cheap Treadmill

2008-08-15T02:12:00.000-07:00

If you are looking for a cheap treadmill, then you are part of a growing trend. There is a huge movement towards working out at home. The convenience of having some home gym equipment just can't be beat. But there is one problem that many people face - The high cost of initially purchasing fitness equipment for home use.

The treadmill is still one of the most popular pieces of fitness equipment. It is good for building endurance and general fitness levels. It can be used by all the family and is safe to use. Unfortunately it is also one of the most expensive pieces of equipment as well.

There are a number of options to get hold of a cheap machine. You can trawl online around the bargain sites. The biggest of these is eBay. You will probably want to find somebody that is local to you so you can go and pick the machine up. Having someone local also means that you have the option to go and view the machine, before you part with any cash.

Another option for finding local sellers is to use Craigslist. These are listings that are based around various cities throughout the States. You will see plenty of bargains on this.

The type of people that are ideal to buy from are people that have only used the machine a few times and then given up on exercising. Sometimes people are moving house and a treadmill will not fit in their new home. Or maybe they're having a baby and the treadmill in the spare room is going to make way for a nursery.

The type of person you don't want to buy from is somebody that has been using the machine to train for marathons for the last 4 years. You know that such a machine is probably going to develop a fault sooner rather than later.

Other options for finding treadmills in your local area include advertising for a machine. This doesn't have to cost you anything. Just ask to put up some posters or postcards in your local gym and in local shop windows. In the advert, say what you are after and the amount that you are willing to pay. If you have a PennySaver type newspaper you can also advertise in there.

Using these techniques will unearth cheap treadmills that you can buy in your local area. In fact you could find that you are spoilt for choice.

Thinking of buying an Ironman treadmill or Proform treadmill? Check our reviews at my-treadmill.com.

How to Choose the Best Programs for Fitness and Losing Weight

2007-01-07T08:39:00.000-08:00

By Foras Aje

These days, several people are on the search for the effective means to shedding pounds. Especially with the holiday seasons coming around and new year’s resolutions being made all over the place, knowing how to choose the best programs for fitness and losing weight is now of uttermost importance.

Still, the questions remain: Which programs for fitness and losing weight are indeed the most effective to use for success.

Well, personally, I've always tended to believe more in natural methods to accomplish this and perhaps this may stem from the fact that similar methods are what worked for my asthma, acne, lethargy and depression.

When choosing programs for fitness and losing weight, I strongly suggest that you go for the ones that have a proven success rate, are affordable and are not full of gimmicks.

Keep in mind friends that most sites offering so called programs for fitness and losing weight usually have a ripped beyond belief guy and toned lady smiling while working out with equipments and they offer nothing but the same old quick weight loss programs and what's worse is the images you see might not even be affiliated with the site.

Therefore, without you having to spend excessive amounts of money on so-called equipments and gym memberships, I present you with a simple routine for exercise that you could implement and trust me, it works.

- 40-60 Ab Wheel Roll Outs

- Unlimited Chin-ups

- Unlimited Chair Dips

- Unlimited Pull Ups

- Cardio 25 minutes to Whatever (Running, Jogging, Dancing)

As far as the choice for diet is concerned, I strongly advocate the use of the mucus-less diet comprising of Fruits and Vegetables (Roots or Leafy Ones) and occasional Juice Fasts or restricted diet of mono-meals of fruits.

An observation of this simple routine will depict that this is all natural, low-cost, no gimmicks AND you are improving your health immensely contrary to what most programs for fitness and losing weight have to offer.

Still, I must add that make sure you actually enjoy the use of these suggestions as it is a factor of great importance for you to have success with them.

So kick butt and take names my friend.

Aje

Foras Aje is an independent researcher and co-founder of BodyHealthSoul LLC. Stop by His Healthy Solutions for Weight Loss Blog today for more information on exercise and weight loss programs

What is the Most Efficient Diet Plan to Lose Weight Quickly?

2007-01-07T08:38:00.000-08:00

By Foras Aje

I guess I’ll be preaching to the choir to say that to lose weight you have to eat right.

However, considering that we do live in an age where everyone wants things now, there are some folks who are constantly seeking the most efficient diet plan to lose weight quickly in the aim of shedding those excess pounds.

Now, every attempt at diet plans for losing weight the healthy way has their own individual pros and cons, (some more than others), but from research and a personal trial on my self, it will be safe to say the most efficient diet plan to lose weight quickly may lie in the Mucus-less or Mucus-poor diet and its principles.

So what is that exactly?

It is a diet that consists of primarily fruits, leafy and root vegetables in their raw or properly cooked states with the intermingling of periodic fasts.

Furthermore, it employs principles of proper food combination, knowing when to eat and the best parts are there is no need for attempts at calorie counting and losing weight, it provides the answer to the question regarding what is the best diet for losing weight fast and from a health stand point, not only does it lead to a rapid weight loss, but it improves one's health.

So, without further ado, let's see what this most efficient diet plan to lose weight quickly really is.

Breakfast:

A choice of the following

1. A tall glass of Fresh Squeezed Orange Juice.

2. A tall glass of Fresh squeezed lemonade flavored with genuine maple syrup (the darker the grade the better)

Lunch:

A mono-meal of an organic fruit in season for example Apples in the fall and winter, Melons in the summer, Berries in spring.

Dinner:

Raw or properly cooked vegetables in the forms of salads, soups or steamed vegetables.

Now, it is safe to say the suggested tips above do come in very handy when it comes to calorie counting and losing weight for the sole purpose of the fact that with these suggestions, you DON'T HAVE TO WORRY ABOUT that. Just follow the guidelines of eating properly and when truly hungry and one should have no problems with these habits.

One more thing, DON’T use the microwave while you’re on this diet (or any for that matter), believe me, that device is not your friend when trying to be healthy.

I hope this brings to an end your search for the best diet to lose weight quickly and I hope I’ve gained friend too.

Here's to health and Wellness

Aje

Foras Aje is an independent researcher and co-founder of BodyHealthSoul LLC. Stop by His Healthy Solutions for Weight Loss Blog today for more information on the best diet for rapid weight loss

Here are Some Effective Diet Techniques

2007-01-07T08:36:00.000-08:00

By Foras Aje

Finesse, skill and common-sense are some of the components needed to succeed at doing anything, going on a diet included.

Therefore to avoid the results of most diet trends and excessive calorie-counter dieting suffice it to say anyone seeking to lose weight via diet and exercise has to be well informed on the subject of effective diet techniques.

That said, I'd like to offer some effective diet techniques one can implement to make a weight loss regimen both successful and healthy.

Without wasting time and going straight to the point, to succeed with ‘going on a diet’ to shed the pounds, reach and ideal weight AND improve your health, do the following at your discretion:

1. Go with the alkaline, mucus-free diet.

2. Use sweet fruits such as dates, bananas, and persimmons etc as the items for the occasional snacks.

3. Go easy on the use of salt and even then try to use uniodized sea-salt.

4. Eat as much as possible when you are truly hungry.

5. Try to give at least 2-3 hours after the last meal before going to bed.

6. Don't USE MICROWAVES!!!

7. Try to get adequate sleep, rest and exercise.

Other factors include knowing when to eat, the use of proper combinations when it comes to foods, knowing WHAT to eat in regards to cultivation, origin etc and of course your desire to better yourself in the first place.

Oh, one other oft-overlooked factor when it comes to dieting is…DON’T be so obsessed about the whole process in the whole place, it really can be so simple when you know just how to go about doing it the right and healthy way that is.

Well, here’s to improved and improving health friends.

Aje

Foras Aje is an independent researcher and co-founder of BodyHealthSoul LLC. Stop by His Healthy Solutions for Weight Loss Blog today for more information on good dieting tips

Weight Loss with Bad Knees

2007-01-05T09:00:00.000-08:00

By Craig Ballantyne

Q: I do strength training and cardio. However, I do have a question. If I am over 20% body fat, is it ok to do longer duration cardio until I get down closer to the 10-12% range?

Also, my knees are bad and squatting and lunging kill. Is there anything else I can do for my low body that would not involve knee flexion?

Answer: Thanks for the email.

I am not totally against the longer duration cardio if a client's body fat is still high (i.e. above 20% for a male). However, I still strongly believe that it rates 3rd on the effectiveness/priority of methods for getting down to 10% body fat.

1 - Nutrition

2 - Intervals/resistance training

3 - Traditional cardio

As each person's results are individual, I can't accurately predict how much this extra cardio is going to help you with the fat loss. But there is only one way to find out. Give it a try.

So let's just give it a 4 week trial though. Let me know how you plan to fit it into your sessions. I prefer adding it on to the end of an interval session (therefore, this interval session is done on a non-weights day). Let me know your plan.

And for your knees, well, the exercises to stick to are Romanian Deadlifts, lying hip bridges, stability ball leg curls, and limited-range (pain free) split squats, and limited-range (pain free) squats.

Only go through a range of motion that does not cause pain (and this goes for any exercise). If it hurts the knees, stop.

Your knees should get better with weight loss. Also, you should see a nutritionist to discuss your eating patterns and fish oil supplementation.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines and all over the Internet, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com

Tips On How To Get Rid Of Back Fat

2007-01-05T08:59:00.000-08:00

By Rishi Chawla

Do you have that loose back fat that you have been trying to get rid of? Are you dying to wear that low waist jeans but cannot afford to because of that loose flab on your back, then read on as I give you some very important tips on getting rid of it.

1. Exercise-there is no substitute. You need to choose exercises that basically target your back, like dumbbell rows, back extension, hyper extension and so on. Just do a search for these exercises on Google and you will get a variety of explanations on how to do them.

2. Diet-try and eat 5-6 smaller meals a day rather than having 3 large meals. This will help you get you fat levels down.

3. Get a swiss ball- this is one of the best piece of equipment you can get, there are various exercises specially targeted to your back which can really help you get rid of that flab.

4. Cardio- do some interval training, basically what this means is that you have to perform a high intensity workout followed by a low intensity one. For example do 2 min of running on the treadmill followed by 2 min of walking, repeat this for 20-30 min. I guarantee you this is the best form of aerobic exercise you will experience and will really help you get rid of that extra fat.

If you follow the above tips, I assure you will be get rid of that flab very effectively and quickly. Keep trying and do not give up.

If you found this article helpful and would like to learn an accelerated way to loose that back fat, then simply visit- http://www.mirecco.com/fatloss.html

Diet Information & High Protien Low Carb Diet

2007-01-05T08:57:00.000-08:00

By William Walters

Today we are going to talk about the importance of to a healthy High Protein Low Carb Diet and how it will help you to lose weight.

The rise in the number of fast foods joints that have a lot of saturated fat in the meals, the use of a lot of refined sugar in sodas and other processed foods and eating food with less fiber have all contributed to the high protein low carb diet in working to get those pounds off, and keep them off. Fact that there are more people than before who are classified as either overweight, or are obese, or a little chunkier than they would like to be.

A lot of other factors cause this to happen such as genetics, overeating, saying no! to that second plate of food, and as people age; the metabolism slows down making it harder than before to burn the food that was just consumed and very harder to lose the weight they just put on.

The rate that a person loses weight is commensurate to how it is gained. Rapid weight is not any good advisable since it leaves the person with lose skin and the only way to get rid of that would require surgery which is very expensive to say the least.

Weight loss depends on the condition of a person which includes the following; weight, health, calorie-intake, age, gender, lifestyle, stress level and fitness routines.

Being overweight does not necessarily make a person unhealthy though. It just makes the person a bit unfashionable, and feeling sluggish, and non-motivated sometimes. Medical Studies have shown that people who are a bit overweight live longer than those who have normal weight don't ask me why? but,its been proven already.

There is no quick or overnight solution for quick weight loss. You will have to stay on a high protein low carb diet something as zone diets, and gather some diet information then start your diet and stick with it and you'll eventually lose the weight you want to lose.

Nutritionists and other Medical experts will say that a person’s weight with proper exercise can actually help lose a certain number of pounds per week The best way to do this is with a low calorie diet and a great daily or weekly exercise plan.

The first thing a person needs to do is to choose a diet program designed by a dietitian or another health or medical professional. The patient has to be evaluated before any program can be started. The program usually consists of an daily eating plan, and an exercise program that does not require the use of supplements or one to purchase any expensive fitness equipment what I mean by this is a good frisk walk around the park daily would be proper for an elderly person. Whereas a mile or two run would be great for a younger person. Always ask your doctor's advice before starting a rigorous exercise program.

The best exercise plan should have cardiovascular and weight training exercises also. This helps burn calories and increases the muscle to fat ratio that will increase ones metabolism and lose weight quicker.

A good healthy diet should have food from all the food groups.

This is made up by two things. The first is carbohydrates. The food that a person consumes should have vitamins, minerals and fiber. A lot of this can come from oats, rice, potatoes and cereals. The best still come from vegetables and fruits since these have phytochemicals, enzymes remember the old saying! an apple a day keeps the doctor away, also micronutrients that are essential for a healthy diet.

The second is fat which can come from mono and poly-saturated food sources rather than animal fats. Since fat contains more than double the number of calories in food, this should be taken in small quantities to lose weight. "Stay away from any kind of animal fats" if you want to lose weight.

All diet plans are designed to make the person reduce the amount of calories taken into the body. This does not mean that the person has to eat less, just eat healthier portions. Means that one has to eat smart by choosing the foods that have less calories. This makes it possible for someone to lose weight without the need to eat less.

During the course of the program, the person should still consult with his or her doctor and other health experts to monitor ones progress. There will be times that it is essential to modify the diet plan, and maybe even the exercise plan to further lose weight.

It is up to the person individually to stick to the program to see that it works for them.

William Walters, the owner of OurDiet.info is interested in writing articles relating to health issues. Visit the site - http://www.OurDiet.info – for more information on everything you should know about Ediets, Zone Diet, Acid Reflux Diets, Zone Diets, South Beach Diet Information, High Protien Low Carb Diet and while you're there pickup some FREE reports " On Dieting and Losing Weight" Learn How To Fight Back” from the site.

Lose Weight & Improve Your Cholesterol

2007-01-03T08:24:00.000-08:00

By Craig Ballantyne

Do you know everything you need to know about your health status?

Sure you look great in the mirror (or do you?), but do you know everything you need to know about your cardiovascular health, blood sugar levels, and cholesterol levels (both good and bad cholesterol)?

Preemptive disease prevention is the single most powerful technique anyone could ever use to extend their life and stay healthy and energetic for decades to come.

You might be a father of a young family who wants to be around to see his children go to college, get married, and have kids of their own. Who wouldn't, of course?

But often, men and women have stressful, time-consuming jobs that don't give you time for exercise, not to mention the crappy eating options that go along with that type of lifestyle. So you owe it to your family to know how your health is, and then to try and improve it.

Knowing your health information is extremely important to anyone that has a family history of heart disease or diabetes. Research shows that genetics are one of the biggest factors determining your risk for these diseases. So the more you know now, the better you can avoid problems in the future.

You want to be able to provide for your family for a long life, right? Spending a hundred bucks now on your health could save your family literally tens of thousands of dollars later.

And as a trainer, it is important to know your personal health information so that you can continue to set the best example to your clients. If you think you can eat all the fast food you want just because you are active, the truth is that it can seriously and negatively impact your health. And who would want to be trained by someone that has terrible cholesterol levels or high-blood sugar?

And what if, after getting your results back, you find something out of place. Won't you be glad that you took the steps to correct it now instead of later? Getting your blood tested is such a simple thing to do. And when you get your results, you and your family will all have the piece of mind knowing your health status, and what you need to do to improve it.

Now I've been using strength and interval training for many years and that helps people lose weight faster than anything else. And although I'm still relatively young, I believe that it is never too early to know your blood cholesterol and blood sugar values.

In fact, I suggest that everyone over the age of 30 should get a baseline physical examination and get as many of the following blood tests done as possible.

So earlier this year, I went to great lengths to get my results. I was willing to do whatever I had to in order to get my results and to learn as much about my health as possible.

So not only did I get the normal blood tests done (cholesterol, triglycerides, and blood sugar), but I also went to a University laboratory to have even more blood tests taken that will give me an even more accurate estimation of my cardiovascular disease and diabetes risk. These additional tests included hemoglobin-A1C (HBA1c), C-reactive protein (CRP), and homocysteine.

It is also important to know your hormone levels for fat loss, so I had insulin and testosterone tested as well. If your insulin levels are not controlled, you will have a hard time losing fat. And if you are a man with low testosterone levels, then you will have a hard time putting on muscle and losing fat. Men that eat a very low fat diet tend to have low testosterone. But they can be returned to normal simply by eating healthy fat sources.

So simply by following the strength and interval program and a healthy lifestyle (eating lean protein sources, healthy fat sources, low-glycemic and high-fiber fruits and vegetables), you can improve your health status. And add intense exercise to the mix, as found in the strength and interval workouts, and your health levels will improve dramatically so that you can live a long, prosperous life full of vitality.

My Results

(All goals are for primary prevention of disease)

Total Cholesterol = 157mg/dl (Normal = 150-225)

HDL = 54 mg/dl (Normal = 30-70, should be over 40)

LDL = 103 mg/dl (Normal = 70-130)

(Lab's comment on HDL: Your level is very high!)

TG = 1.90 mM (Goal: less than 2.3mM)

Glucose = 73mg/dl (Goal = less than 130)

HBA1c = 4.6 mg/dl (Less than 7 is very healthy.)

(HBA1c measures your average blood glucose over the past 4 - 6 weeks and is considered to be a better indicator of diabetes risk than glucose.)

Insulin = 6.7 IU/ml (Normal = 6-20)

CRP = 1.16 mg/l (Normal = Up to 4.9)

(Normative range for untrained persons 1.6-4.3 while trained persons can be as low as 0.52)

Homocysteine = 11.2 µM

(Normative ranges 5-15 µM, average 10 µM: 15-30 µM = moderate hyperhomocysteinemia)

Testosterone (total) = 647ng/dl (Normal = 270-1100)

For more info on these measures, please see your doctor. For more info on training, look for articles on strength and interval training.

Are You Ready to Start a Weight Loss Program

2007-01-03T08:22:00.000-08:00

By C Lynn Beebe

Most people will regularly say they need to lose weight. Many of these same people start one or more weight loss program each year. However, few of them give any thought to whether they are actually ready to begin such a program.

You may be thinking that anyone who wants to lose weight must be ready to start a diet. If they weren't, they wouldn't want to lose weight in the first place, right? Being ready to start losing weight requires that one be in the proper mindset or it is nearly impossible to achieve success. By having the proper mindset, or attitude, toward weight loss it is much easier to maintain the motivation necessary to stick with a program.

So how does a person know if they have the mindset required for success on their weight loss plan? The first step is to make a list of all the reasons for losing weight that matter to the person who will be losing the weight. Good reasons for losing weight for one person may not carry enough meaning for someone else to make a difference.

Once a list has been made, the potential dieter needs to decide how important these reasons are. If they fall in the "would be nice" category they are probably not strong enough to provide any motivation for staying on a plan for very long. However, if they represent a dream or something the person has always wanted, there is a better chance of reaching the necessary level of motivation for a successful weight loss program.

If the reasons are valid and meaningful, the next step is to set some goals. Normally a goal for someone wanting to lose weight will be "I want to lose weight" or "I want to lose thirty pounds." While this may be a good start, it is not nearly specific enough. An overall long-term goal might be "I want to lose thirty pounds in six months." When a big picture goal has been set it is time to break that goal down into smaller pieces and set sub-goals.

Setting smaller, more manageable goals will result in a greater likelihood of success. Each sub-goal should be in writing and list specific results to be achieved, the steps necessary to be taken and the time frame required. Goals should be reviewed at the beginning of each day as a reminder of what needs to be done and they should also be revisited at the end of the day to verify that everything was accomplished.

Momentum will be gained with every success realized from reaching the sub-goals which will result in continued motivation. Having goals and putting them into a written plan provides both a roadmap and a sense of accountability for someone on a weight loss program. Be sure that any weight loss program you consider includes a motivation component. While diet and exercise are certainly important and must be addressed as well, having the proper motivation is a preliminary requirement for expecting success with a new weight loss program.

For more information about weight loss and reviews of reputable weight loss programs, visit http://www.WeightLossSolutionsOnline.com

What To Eat To Lose Weight

2007-01-03T08:21:00.000-08:00

By Noraini Maskuri

When it comes to losing weight, we try to find ways to do it with little pain or discomfort. There is really an easy way to do it. Sure we can opt for the latest diet program or visit the gym or we can simply choose to find out what to eat to lose weight.

Keeping a healthy diet is really one of the wisest decisions you could ever make to keep that weight off. This means eating food that contains a wide variety of foods which includes protein, carbohydrate and fat, as well as vitamins and minerals.

The needs of your body do not change just because you decide to lose weight. So eat sensibly and you can do this by planning your meals ahead of time. As with everything else in life, eat in moderation and according to your body needs, which can be determined according to your gender, age and metabolism. What is key is to be mindful of your calories intake from each type of food.

You do need to consume carbohydrate as it is a valuable source of energy. There are two types of carbohydrates - simple and complex. Complex carbo can be found in cereals, rice, potatoes, pasta and bread and this will serve us better than simple carbo which is found in sugar, chocolate, biscuits, ice cream and soft drinks. So consume your carbohydrate to maintain healthy digestive system and some may even lower cholesterol levels in the blood.

Another essential food is protein, which is useful for the growth, repair and maintenance of cells. Protein can be found in meat, eggs, beans, nuts, milk, fish and dairy products.

Good news is even if you are dieting, fats are still needed to balance your diet. Fats help to insulate and protect the body. What you need to look out for is unsaturated fats to derive this concentrated source of energy. What to eat to lose weight is to consume fats from olive oil, polyunsaturated spreads, oily fish and sunflower oil for your fats.

This helps to reduce risk of increased cholesterol level in the blood which could lead to coronary heart disease.

Drink plenty of water at all times as it is vital for your body to function properly and contains no calories.

What you need to eat to lose weight is to set a realistic target and forget about eating

just one type of food to acelerate weight loss, like excessive grapefruit as an example.

Eat small portions throughout the day rather than using up your calorie quota for the day in one large meal. This lessens your hunger pangs and eventually will help you to lose weight.

Replace high-fat snacks with low-fat snacks like apple, banana, carrots, chestnuts, cottage cheese, yoghurt, oranges, celery and crispbread. Avoid almonds, brazil nuts, cream cheese, milk chocolate, peanuts, cheddar cheese and chocolate biscuits.

Eat less meat but more potatoes and vegetables. Use skimmed milk instead of full-fat milk. If you need to use cream, use use single cream rather than double cream. Always use the leanest cut of meat and trim off the fat.

In order to lose weight effectively, you do not need to starve yourself or to go for boring foods. Just be mindful of the need for a balanced diet of protein, carbohydrate and fat as well as minerals and vitamins. Then you choose wisely what to eat from each type of food.

For more tips and secrets of what to eat to lose weight, please visit:

http://rapidweightloss.nmaskuri.com/?ea

What To Eat To Lose Weight

Noraini Maskuri is a net business owner and owns a site on weight loss at http://rapidweightloss.nmaskuri.com

Discover How To Lose More Fat And Gain Muscle While Spending Less Time In The Gym

2007-01-02T09:26:00.001-08:00

By Jason Oh

Can't seem to find enough time in a day to fit in a 45 minute cardio workout and another 30-45 minute of weight training?

Unfortunately, 'lack of time' is the main reason why people find excuse to 'not want' to lose fat and gain muscle! Actually training to lose fat (and gain muscle) is not easy, and can be boring!

However, the days of long, slow, boring cardio workouts are not necessary to loss fat only. In fact, a university study has found that trainees who used 'High Intensity Interval Training' lost more fat and gained more muscle than those who trained the traditional ways.

What the results shows is that in order to lose fat and gain muscle more efficiently, a combination of high intensity interval training and strength training can skyrocket your metabolism.

The best part about this workout is, it can be done in less time to lose fat and gain muscle! It's a great motivating factor to try to gain the best of worlds to lose fat and gain muscle at the same time!

The reason why a high intensity interval training is successful is:

1) You lose fat by burning more total calories per pound of body weight;
2) High intensity workouts such as weight training and Interval training helps boost growth hormone levels which benefits in gain of muscle;
3) It has a greater metabolic stress on the muscle, and you will continue to burn more calories during the time your body is resting. As the muscle rests, it works harded to recover, grow and replenish the energy that was used during a workout, which helps to lose more fat and gain muscle.

Therefore, a high intensity interval training is more important than just doing steady cardio and isolation weight workouts. It burns more calories in a day, lose fat and gain muscle, all at the same time.

Best of all it gets more results in less time!

So there's no more excuses for the 'lack of time' to lose fat and gain muscle.

Even if you do not have the desire to lose fat or gain muscle, a high intensity interval training is for you.

Another benefit of the program is, it combats boredom as you are working in cycles of high and low intensity work instead of a long period of one activity.

with this program, not only will you lose fat and gain muscle, your cardiovascular endurance, raw speed and explosiveness will improve. A better athlete!

By mixing bursts of high intensity workout with low intensity periods of recovery, you will burn more calories, lose fat and gain muscle with less time in the gym.

And there's no reason to get stressed over how many calories you need to burn during a training session. What's more important is how many calories you can burn during the day.

With a high intensity interval training, you will lose fat, gain muscle and save time! However, remember to get the right nutrition into your body to keep your metabolism up and running.

-Want To Build Muscle And Lose Fat At the Same Time?

-Discover A Time Efficient, Research Proven Workouts To Boost Muscle Growth And Blowtorch Body Fat For Good.

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Weight Loss Workouts for Busy People

2007-01-02T09:26:00.000-08:00

By Craig Ballantyne

You can get an incredible weight loss workout at home without any equipment. That's right, you can burn fat and lose fat in the comfort of your own home. You don't need fancy machines or expensive mega-gym memberships, and you don't have to deal with line-ups or sweaty, stinky fellow gym-members. Ewww!

Okay, here's the first thing you need. About a 8x8 open area. And your bodyweight. That's it. Don't rest between any of these exercises.

First exercise: Prisoner Squat

Place your hands behind your head, keep your elbows back, and squat down halfway to the ground. Keep your shoulder blades together to work your upper back and push your hips back as you squat to work your back of your legs.

Do that 10-20 times depending on your strength levels.

Second exercise: Push-up Plus

Do a regular pushup, but at the top, add a little extra push to round your upper back and make your shoulder blades move away from one another. Do 4-12 reps depending on your strength.

Third exercise: Plank

Support yourself on your forarms and toes and keep your body in a straight line from ankles to shoulders. You'll be "hovering" just above the ground. Keep your abs braced and hold for 10-60 seconds depending on your endurance.

Fourth exercise: Split squat

Stand with one foot 2 feet in front of your body and the other foot 1 foot behind your body. This is a stationary lunge position. Bend your back knee and drop your hips to the floor. Then push up using the muscles of the lead leg. Use a wall for balance or support if needed. Do 5-12 reps per side depending on strength.

Rest 1 minute then repeat the circuit up to 4 times.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com

Eat to Lose Weight and Live Longer

2006-12-31T20:46:00.000-08:00

By Chris Chenoweth

Eating a nutritious diet and getting enough physical activity can reduce your risk of many diseases and help you live a longer, healthier life. Heart disease, some types of cancer, obesity, high blood pressure and diabetes can be prevented or controlled simply by following a healthy diet and lifestyle. It is never too late to start eating right. Here are some helpful tips.

*EAT A LARGE NUTRITIOUS BREAKFAST. This will rev up your metabolism and make it easier for your body to burn fat.

*EAT AT LEAST 5 SERVINGS OF FRUIT AND VEGETABLES EVERY DAY. Eating vegetables in their most natural state (raw) is more nutritious for your body but cooked vegetables are fine, too. If it is a struggle to get that many fruits and vegetables into your daily diet, try vegetable soups or fruit smoothies made in a blender.

*EAT WHOLE GRAINS. Avoid white bread and white rice as they have had the fiber processed out of them. Use only food made with whole grain such as whole grain breads, cereals, wheat germ, barley and brown rice. Whole grains are high in fiber and help prevent constipation and keep your bowels toxin-free.

*CUT OUT WHITE FOODS (sugar, flour, donuts, crackers, etc.). These foods are over-processed and have no nutritional value. They raise insulin levels, protecting your stored fat instead of burning it off. If you have these foods lying around in your kitchen, get rid of them! They will only provide temptation for you.

*DRINK LOTS OF WATER, at least 8 glasses a day, instead of soda or other sweetened beverages. Water flushes out the system and eliminates harmful toxins. It forces the body to run more efficiently, speeds up metabolism, and makes it easier to lose weight and burn fat.

*EAT PROTEIN. Lean meat, poultry, fish, eggs, and dried beans all provide protein. Make sure you take the skin off of poultry and eat only lean meats.

*EAT ONLY GOOD FATS. Unsaturated fats do not raise cholesterol levels. Foods with unsaturated fat include olive oil, vegetable oils, fish, avocados, and many nuts.

*WATCH PORTION SIZES. Always be aware of how much you are eating. Never choose super-sized portions at restaurants.

BE ACTIVE

Physical activity helps you feel better and improves your health. Use some of the tips listed below:

*Walk! Every day, take a walk, inside or outside, alone or with a friend or family member. Walk as briskly as you can and swing your arms. Breathe deeply. You will start to feel better almost immediately. Shoot for a mile a day. Try to increase it just a little each day. The more you walk, the easier it becomes and the more you will want to do it.

*If you work in an office, use the stairs instead of the elevator. Park your car in the farthest parking space from the building. Get up and walk during your break instead of sitting down and eating a snack.

*If you have access to an indoor swimming pool, use it several times a week. Swimming, along with walking, is an excellent aerobic exercise that gets your heart pumping and revs up your metabolism.

*Go bicycling with your kids. Bicycling is another aerobic exercise that provides fun, relaxation and quality time with your family. Ride your bike to work! If you cannot bicycle outside, try a stationary bike. Watch TV or listen to music while you pedal.

*Take up roller-skating (or ice-skating or roller-blading), another aerobic exercise that is so much fun! Bring your kids with you.

*Take a fitness class, a Yoga class or take dancing lessons. All are fun and provide great exercise.

Any and all kinds of physical activity will help you stay healthy. Aim for 20 to 30 minutes every day. The more active you are, the healthier you will become.

Eating your way to good health is not as difficult as you think. If you can make some changes in your eating habits and your lifestyle, you are on your way to a healthier you.

Chris Chenoweth, author of the DO-IT-YOURSELF HOME, HEALTH & MONEY GUIDE, writes articles pertaining to diet, exercise, health, and business.

Food Cravings and Weight Loss

2006-12-31T20:45:00.000-08:00

By Chris Chenoweth

We all have them; food cravings that jeopardize our efforts to lose weight and our long-term health. Why, because the cravings are nearly always for foods that are high in sugar, salt, fat and calories. What causes food cravings, why do we have them, and how do we eliminate them?

Simply put, food cravings are an intense desire for a specific food. Nearly always, our cravings are for food that is very sweet, salty, fatty or loaded with carbohydrates. The cravings can differ according to gender, age and/or personal tastes.

Some of the most common food cravings are for chocolate, ice cream, potato chips, pizza, and pasta. Most of us only have food cravings once in a while. However, food cravings can become an addiction, leading to obesity, depression, eating disorders, and increase the risk for many diseases and conditions.

What causes food cravings? Actually, there can be many possible causes. Identifying the possible causes for your cravings will help you find the solutions for eliminating them. Food cravings can be caused by emotional or physical factors.

EMOTIONAL CAUSES

*Anger, resentment, bitterness or frustration.

*Stress, anxiety, tension or fear.

*Boredom or emptiness.

*Depression.

*Loneliness.

*Chronic fatigue.

If you suffer from any of these problems chronically, your food cravings will remain.

PHYSICAL CAUSES

*RESTRICTIVE OR HABITUAL DIETING. If you are trying to follow a very restrictive diet, your body will become nutrient deficient. It will try to fill this deficiency in the form of food cravings.

Consequently, if you are constantly on a diet, you will constantly be craving certain foods. This is why diets based on too many food restrictions cause us to put on more weight instead of lose weight.

*HABITS. You always eat candy bars and popcorn at the movies, you always eat dessert after a meal, you always eat way too much food at your favorite restaurant, etc.

*LOW BLOOD SUGAR LEVELS. If your blood sugar levels are low, your energy levels are low. This can signal your body to crave certain foods.

*SENSORY TRIGGERS. Sometimes your body may respond to a smell like walking past a bakery.

ELIMINATING FOOD CRAVINGS

There are many changes we can make to help deal with food cravings. The following tips will help you with the physical factors that cause cravings.

*EAT A WELL-BALANCED DIET. By eating a wide variety of nutritious food, eating in moderation, and never skipping meals, our bodies will not feel deprived or lacking in the nutrients it needs. NEVER skip breakfast!

*DO NOT EAT AT NIGHT. This is the time when the greatest number of food cravings occurs. If you must eat, have a healthy snack like a piece of fruit or a yogurt.

*AVOID HIGH-SUGAR FOODS. Sugar causes a steep rise in blood sugar levels, immediately followed by steep declines.

*DRINK LOTS OF WATER. Water keeps you feeling full, keeps your body hydrated, and flushes unhealthy toxins out of your system. You may think you are hungry, when your body is actually telling you it needs water.

*GET PLENTY OF SLEEP. Get at least 8 hours of sleep each night. This way your body will feel rested.

*BRUSH YOUR TEETH. If you brush your teeth every time you eat, it will discourage you from eating too much.

*If you suffer from compulsive eating and cannot satisfy your craving by eating a small portion of the food you crave, you should completely avoid the food.

The emotional causes of food cravings are more difficult to deal with as they can be very complicated and difficult to overcome. Some of the tips listed below may help you.

*AVOID STRESS. You must make efforts to reduce your stress level. Take up a new hobby, something that you think you would really enjoy. Try knitting, crocheting, working puzzles, playing games with your kids, read, take walks. Use relaxation techniques like yoga or learn how to meditate. Get a massage every week.

*KEEP TRACK OF THE FOOD YOU EAT. Write down everything that you eat in a day. You may be appalled at how much you are actually eating each day. What times do you eat the most? What can you do instead?

*ADDRESS EMOTIONAL ISSUES. If you are angry, depressed, frustrated, etc., deal with what is causing the feeling. Try to find a solution. Remember that eating is not the solution.

*GIVE YOURSELF A BREAK. If you do give into your cravings occasionally, go easy on yourself and try to do better the next time. No one is harder on us than ourselves.

If you suffer from food cravings, you are not alone. However, if they are controlling your life, discover why they are controlling your life and do something about it. No one can help you unless you help yourself.

Chris Chenoweth, author of the DO-IT-YOURSELF HOME, HEALTH & MONEY GUIDE, writes articles pertaining to diet, exercise, health, and business.

The Secret To Lasting Weight Loss

2006-12-31T20:43:00.000-08:00

By Serena Tan

Have you been yo-yo dieting to no avail? Do you find that you get some results while you are on a diet, but the minute you stop, the kilos start piling on?

If this has been your experience, here is a piece of good news for you.

The key to lasting weight loss is something so basic, yet so easily overlooked, that chances are you've never heard it mentioned by dieticians, doctors or weight loss experts.

The key lies in your liver. Not many people are aware that the liver is the major fat-burning organ in the body. Much less do they know that it is the condition of your liver that determines whether you are able to lose excess body weight and keep it off.

In her groundbreaking 1997 book The Liver Cleansing Diet – Love Your Liver and Live Longer, Dr. Cabot prescribed an 8-week plan comprising liver-friendly meals to cleanse the liver so that it can efficiently perform its 2 main functions: regulating metabolism and burning fat. The underlying philosophy is a simple one. It is not how much you eat but what you eat that is critical. If you eat the right foods, your metabolism will start to improve and you will burn fat. You do not even need to count calories or control your portions to ensure weight loss. If, however, you eat the wrong foods, your liver will make more fat, causing your body to store fat. That is exactly the situation you want to avoid.

How does the liver burn fat? By first converting fat into cholesterol, then into bile, which is eventually passed out through your intestines. If your diet is high in fibre, this excess fat will pass out of your body through your bowel movements. Conversely, if your diet is low in fibre, most of the cholesterol and bile acids are reabsorbed from the bowel and recycled back to the liver, resulting in high cholesterol levels.

A healthy liver manufactures a special coating for fat called lipoprotein which allows fat to travel around in the blood stream. If your liver cannot do this efficiently (because it is sluggish or diseased), the result is a fatty liver and an increasing inability to lose weight.

Dr. Cabot's book is peppered with testimonials from people who have used the Liver Cleansing Diet successfully not only to lose weight, but also to heal their bodies, resolve long term health concerns and restore energy levels. The diet is safe and beneficial for long term use, especially for persons with liver disease or immune system problems. However, if you have serious or chronic medical conditions, you should only follow the diet under the supervision of your doctor. The diet is also not designed with pregnant or lactating women in mind, although there is a testimonial from one breastfeeding mother who found the diet helpful for her son's eczema.

In conclusion, the health of your liver is key to your ability to lose weight. Forget fad diets, appetite suppressants and weight loss supplements. They are quick fixes with no guaranteed results. Start the New Year on a new note. Give your liver an internal spring cleaning, and watch the kilos melt away like magic.

Note: Dr. Cabot's book is available at the library, on Amazon.com and on her Weight Control Doctor website.

Serena Tan is a writer, network marketer and work-at-home-mum with an interest in health and wellness issues. To learn why you should read the ingredient labels on your next trip to the cosmetics counter, visit http://www.greenfamilyorganics.com

Selecting a Safe and Effective Weight Loss Plan

2006-12-30T08:22:00.000-08:00

By Sara Aponte

Choosing from the never ending amount of weight-loss programs is a difficult task. There are many weight loss plans that are introduced to the public everyday as a quick, easy, effective way to lose weight. One plan that might work wonders for one person might be completely ineffective for another. The ultimate goal of any weight-loss plan isn’t just to lose weight, but to keep it off.

Too many people who are trying to lose weight jump back and forth from a restrictive diet to their normal, unhealthy eating habits after they have experienced some weight-loss. This sort of “yo-yo” dieting puts enormous amounts of stress on your body and can make future weight loss more difficult. It also makes weight gain far too easy because it throws your metabolism off. For this reason, it is important to select a weight-loss plan that will help you make changes to your eating habits that will last a lifetime.

For you to be able to succeed in achieving your weight loss goals, first you must ensure that your goals are clear and reasonable. Write all the details down in a weight-loss journal. These goals will serve as a contract to yourself to help you persevere until you achieve your goals.

Make yourself familiar with any available weight loss plans. It’s crucial to gather as much information as you possibly can before starting any plans. Research the company or person offering the plan. Make certain that the person or company offering the plan is credible and respectable in the health department. This task is easily done on the Internet, but can be done by asking a relative or friend, consulting your doctor, or a respectable health expert.

Many weight-loss plans are expensive because they require you eat specific foods. It’s recommended to opt for a plan that allows a wide variety of foods if you need a program that works with your low budget. This usually allows you to get a larger variety of nutrients than some strict eating plans. Weight-loss plans that say you can lose 20 pounds in a week are tempting to anyone, but how true will those results be in a month from now? Choosing a weight-loss plan thats provides you with steady, healthy weight loss helps you adapt to the lifestyle change for a long lasting result.

It’s certainly helpful to select a weight-loss plan that offers support groups. Achieving true weight-loss means changing your lifestyle. Being involved with a support group greatly increases your chances of weight-loss success. Support groups are great if you have any questions that you would like to ask, or need some clarification on any information. Anytime you are having trouble with your weight-loss plan, you have someone to talk to. Support groups can offer solutions to your problems because they have already experience what you are going through.

Unfortunately there are no magic drinks or diet pills that can reduce your body fat in an instant. Motivation and dedication are important aspects when you engage yourself in a weight loss and diet program.

My name is Sara and i was born in the USA. For more information visit my weight loss blog.

8 Metabolism Boosters for Weight Loss: Do They Work?

2006-12-30T08:21:00.000-08:00

By Craig Ballantyne

Metabolism is the foundation of fat loss. It keeps burning and burning fat 24 hours a day...the only problem is, do you have a fast metabolism? And if not, what can you do about it to boost your metabolism and burn fat to lose weight?

Your metabolism is basically how many calories you burn each day. Children have faster metabolic rates than adults, and we all know about the legendary metabolism's of teenage boys. That's the metabolism you wish you had.

And while it is inevitable that your metabolism decreases with age, it doesn't doom you to gaining weight. It might even decrease 30% over your life, but really, is that any reason to become overweight? No way.

Here are 8 possible metabolic boosters and the truth about whether each works.

1) Strength training

Claim: Boosts metabolism up to 10% after a training program

True!

In fact, despite what many men and women think, harder exercise is better for your metabolism. However, please note that 1 pound of muscle does not burn 50 calories per day.

In one study, women received a greater metabolic boost from using 8 repetitions per set rather than traditional high-rep (12 reps) sets. So stick to harder exercises (pushups and more advanced versions) or even dumbbell exercises.

2) Breakfast

Claim: Because it stops your "fasting", it can boost metabolism

True? Maybe yes, maybe no. Your metabolism won't go into "starvation mode" without breakfast, but it is associated with successful weight loss. So make it a habit to consume some protein, fiber, & fruit at this time. This will keep your appetite in check till your next break or even lunch.

3) Green Tea

Claim: Burns an extra 80 calories per day

True? Not really. It has been shown to burn 80 calories per day in young men on the first day of supplementation, but will this affect last once your body gets used to it? I don't think.

After all, take a look at caffeine. You can find studies that show it increases metabolism as well. But really, is anyone losing fat with caffeine? The revolving doors at Starbucks say "No!".

Coffee is okay in moderate doses, and I recommend Green Tea to everyone, but for health reasons, not for fat loss. The only way you will lose fat with Green Tea is if you replace a 300+-calorie Frappucino with an iced, unsweetened Green Tea. Otherwise, don't count on it for much in terms of metabolism.

4) Fat Burners

Claim: Boost your metabolism big time!

See above. Fat burners are simply caffeine pills with a few other ingredients thrown in. You'll get an increase in mental energy, but that doesn't mean it will significantly boost metabolism or burn fat.

5) Ice Cold Water with Lemon Juice Squeezed into it

Claim: The body will burn calories warming up the water and the lemon juice also burns more fat.

Truth? Nice in theory, short in practice. Nobody is losing fat with ice cold water. If it sounds too good to be true - you know the rest of the story.

6) Eating 6 small meals per day

Claim: Boosts metabolism and can help control cholesterol.

True! Simple and effective, and true! Try and split your meals up into smaller meals that can be eaten over the course of the day. This might be part of the breakfast magic...

7) Protein

Claim: Burns more calories (uses more calories in digestion than carbohydrates or fat).

True!

Now I'm not sure if this is significant, but protein also helps fill you up longer. And that's where the real benefit comes in - preventing overeating. And if you want details, another study showed that animal protein results in more energy burned than vegetable protein.

8) Interval training

Claim: Interval training causes a greater increase in post-exercise metabolism than regular cardio.

Whether its true or not, I do know this. A recent study from Australia found that a shorter interval program led to more weight loss than a twice-as-long aerobic training program. This confirms the original interval training study from as far back as 1994 that showed greater results from a shorter interval program when compared to a traditional cardio program.

Bottom line: Intervals work!

So we see that hard work and diligent eating burn more calories and that magic pills and potions don't work.

But that shouldn't be a surprise to anyone. My advice? Add strength, intervals, mini-meals, and protein to your weight loss plan and you'll be leaner and warmer thanks to your faster metabolism.

6 Ways to Stick to Your Weight Loss Workout

2006-12-30T08:20:00.000-08:00

By Craig Ballantyne

Weight loss will be yours this year! Provided you don't drop out of your fat loss program, of course. So what can you do to keep your motivation to exercise and workout and stick to your nutrition program, rather than dropping out like last year?

Let us help you. Here are some tips that will keep your motivation and commitment high longer than ever before.

And don't think I'm singling you out. About 50% of people (seems like more!) fail at their exercise resolutions.

1) Our first tip? Don't get too sore!

Don't overdo it the first week back. Stick to just one set per exercise, and don't try running 6 days per week for 30 minutes. That will just give you shin splints. Instead, just focus on being consistent and moderate in the gym, and focus on your nutrition changes instead. Your nutrition is where you will see the biggest impact immediately anyways.

2) Avoid intimidating training environments.

You don't like gyms? Exercise at home. You can do a lot with your bodyweight only. Add a set of adjustable dumbbells and you have your own gym at home. You don't need fancy machines, you just need the ability to train consistently. There are dozens of exercises you can do at home. Plus, you'll save a lot of time.

3) Cut your workout time in half.

You don't need to train for 90 minutes per day. You don't even need an hour. You can get a lot of work done in 20 minutes. If you workout at home, you've also cut the drive time down. So what are you waiting for? Clear 20 minutes from your schedule and be consistent.

4) Don't get bored.

Change your workout every 4 weeks.

5) Avoid the dreaded plateau.

First of all, are you properly recording these three things?

a) Your body composition
b) Your food intake
c) Your training

If not, then how do you know if you are progressing or if you are really being consistent?

6) Workout with a partner.

Not only will it give you a reason not to cancel, but you will also have more motivation and an even greater chance of succeeding.

Here's why: In one study, researchers found that subjects that brought a workout partner also lost more weight if the workout partner successfully lost weight.

Feed off each other's motivation and success and this will be the year you stick to your resolutions.

Workout hard, fast, and lose fat!

3 Weight Loss Traps - How to Burn More Fat

2006-12-30T08:18:00.000-08:00

By Craig Ballantyne

More than half of weight loss programs fail. It is the cardio, the workout, the nutrition, or your bad metabolism? What is stopping you from burning fat and losing weight?

What factors sabotage your nutrition and exercise plan?

1) Nutrition compliance

Do you track your eating? If not, chances are you are eating worse than you think. No one wants to admit its their own fault, but take a look and see if you are eating right 90% of the time. Draw a grid of all your meals for a week and mark an X when you fail. Then see if that is more than 10% of the time. If it is, then you simply need more discipline on the nutrition.

2) Liquid Calories

Still drinking juice and soda? Those calories can add up fast. Knock them out of your program, eat whole fruits instead, and you'll be full faster and leaner.

3) Lack of planning

If your fridge is empty, your stomach will be too. Until you grab the first crappy food at the food court or vending machine. But that will ruin your fat loss plan. So shop, plan, and prepare. Spend 2 hours on an off day at the store and in the kitchen.

4) No variety in your workout program

Change your workout every 4 weeks to keep adding a new stimulus to your muscles and metabolism. Get it from a magazine or better yet, a professional trainer in person. Or look for a good program on the internet that changes regularly.

5) Get social support

Don't try and do this on your own. You need encouragement and motivation. Get a friend or family member with the same goals on your team. Get started together and you'll succeed.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com

Weight Loss Motivation

2006-12-29T08:52:00.000-08:00

By Craig Ballantyne

In order to succeed and lose fat, you need to keep your motivation and commitment to your weight loss program. There are some tips and tricks to help you.

First, focus on what has worked in the past for you. If you know you can stick to a walking program, start there and then try to add in new stuff like strength training. Don't signup for a gym if you know you hate it. Then, stay positive knowing that you are using what works for you - and look at the extra strength training as a bonus. Don't let any negativity creep into your mind.

Keep that picture of success in your mind at all times. With a positive attitude, you'll be more open to trying new exercise methods and nutritious foods.

Second, write down your goals and re-visit them everyday. Keep them in mind all the time, and you'll choose activities that take you closer to your goals rather than away from them.

Be specific and realistic with your goals, and keep them framed in a positive light. Visualize reaching those goals, and visualize a reward you can have for reaching the goals. Again, these are all powerful, positive images.

Third, get a group involved as your social support. Get as many people as possible supporting you, and hang around only the positive people. Negative people will only get in your way and bring you down. So at work, only eat with the people that respect your goals, or better yet, want to reach the same goals.

Same with exercise. In fact, research has shown that you will succeed if your workout partner succeeds. So get that group together and stay positive.

Morning Cardio - Necessary for Weight Loss

2006-12-29T08:50:00.000-08:00

By Craig Ballantyne

Q: I read that it is best to do cardio first thing in the morning on an empty stomach, so that you burn more fat. Is this true?

Answer: Thanks for the email. It is always worth going over again.

Here's the deal.

9 times out of 10, exercising first thing in the morning wont' help you lose fat faster. On the other hand, it probably won't make you lose muscle (which has always been one of the knocks against early morning cardio).

You might burn a little bit more fat proportionally, but in the big picture, that probably doesn't mean much.

But there's only one way for you to find out. Give it a try for 3-4 weeks. That will be enough time for you to make a solid judgement about this training method and how it works for YOU.

I've found that simply following a program of strength training followed by interval training has worked as well or better (and always faster) than the slow cardio approach.

I want you to think like a bodybuilder. Every bodybuilder knows that they don't gain muscle during a workout. Heck no, during the workout they breakdown the muscle so that it can recover and grow during the post-exercise period.

And that's how fat loss works with strength and interval training. Here's what happens. During the intense, but short workout, you deplete your muscle energy stores and you cause some muscle damage. That makes your body burn a good amount of calories during the workout, but it burns even more calories after your workout during the post-exercise period.

And that increases in calorie and fat burning can last for over 24 hours.

Normal cardio doesnt do that. It only burns calories during the session.

So that's why we dont' bother with normal cardio, let alone cardio on an empty stomach.

Abs - Are You Doing the Right Weight Loss Workouts?

2006-12-29T08:49:00.000-08:00

By Craig Ballantyne

One day last summer, on the first hot, hot day of the season I spent some time in the park playing ball with a client. Over the course of the afternoon not one, but two old friends came over to see us. But they didn't even greet us, they just went straight to the ultimate fitness compliment for my friend.

"I saw your abs from across the park, you've lost a lot of weight."

They didn't even bother to say "Hello" to him because his physical changes have been that impressive. Now what would you give to get those kinds of compliments?

According to recent research*, my friend is doing everything right to keep the fat off - "successful weight maintenance is associated with more initial weight loss, reaching a self-determined goal weight, having a physically active lifestyle, a regular meal rhythm including breakfast and healthier eating, control of over-eating and self-monitoring of behaviours."

*Elfhag, K., and S. Rossner. Who succeeds in maintaining weight loss? A conceptual review of factors associated with weight loss maintenance and weight regain. Obes. Rev. 6: 67, 2005.

Are you making these changes to your lifestyle?

How did my friend achieve his successful lifestyle change and his best body ever? Simple. He used strength training and interval training for his workouts, and he spent time on the weekends shopping and preparing his food for his work week. Very simple, but very very effective.

And he also spends more time hanging around people that support his goal than those that get in the way of him living a healthy lifestyle. Gone are the smokers and drinkers and in are the exercisers and good nutritious cooks.

Do yourself a favor and get some good nutrition advice, follow a fast, effective program of strength and interval training, and surround yourself with like-minded healthy people that you can count on.

How to Trim the Extra Weight

2006-12-29T08:48:00.000-08:00

By Isabelle Epstein

It just started

Happy Holidays, Happy New year

I hope you are ready to start right NOW, because it just started. And the first thing that must be crystal clear is that THERE IS NO WAY BACK. It is not another New Year resolution that we are going to forget about in a few weeks.

We cut off all the bridges, we can only go forward. Forget the past, forgive the past. Bless your past for all the goodness and the joy of life it brought into your life. Bless it and now forget it. Forget your past, because we have to learn from scratch. We need new eating and new drinking habits. We need new exercise habits. We need new beliefs. We need a new Mindset and motivation all day long, all year long.

You can start right now enjoying and loving the new YOU. Because today you are like a new born. All the opportunities lie in front of you, everything is possible. Start having faith again, faith in yourself and your abilities to lose the extra weight and to manage your weight permanently.

Do you remember your childhood? Do you remember your dreams as a child? Do you remember how everything seemed possible? Do you remember dreaming what you would become when growing up? Back then you probably believed you could grow up to be what ever you choose to be. You know what, nothing is changed. You can still become what ever you want to be, you will. Just remember you can and you will.

Now is the time to invest in your future. Now in the time to invest your efforts and your thoughts toward the gorgeous healthy fit body you will have in the future. Today and everyday, you will eat a healthy nutrition that will nourish your body; and you will exercise to strengthen and shape your body. Everyday you will keep motivated to regain your health and the body you deserve.

Once your mind is set, you are unstoppable. There is no other possible outcome, you are trimming the extra weight, a little everyday; you are regaining a healthy, fit and slim body.

Happy New Year. Make 2007 the best year ever, the year you regain a healthy and fit body.

Isabelle Epstein, Dedicated to healthy nutrition and a healthy life style. If you would enjoy motivation and tips for a healthy weight management, sent directly to your inbox, sign up for Isabelle's free newsletter at: http://www.healthynutrimania.com/ HealthyNutriMania.com