Weight Loss Motivation

How Does Fiber Help You Lose Weight?

2011-12-08T09:51:00.000+03:00

Dietary fiber, found mainly in fruits, vegetables, whole grains and legumes, perhaps best known for its ability to prevent or reduce constipation. But fiber can provide other health benefits such as reducing the risk of developing diabetes and heart disease and promoting substantial weight loss.

High-fiber diet promotes weight loss calories you eat less of the normal amount of food. Fiber intake ensures that you do not get hungry, the temptation to eat foods that are not part of your diet. So, you stop thinking about food all the time, as you did before. Fiber foods take longer to be well chewed. Although it is not directly contribute to weight loss, Dieter feels like he / she ate a meal is much less than usual. In addition, it also takes more time to complete this meal helps. Consumption of fiber foods makes a positive contribution to your health, helping to move food through your body as soon as possible.

One study found that the Swiss multi-fiber meal reduced hunger more than eating a meal low in fiber. You can find several sources of fiber.

Fiber makes us feel full faster and stay in our stomach more than other substances we eat, slowing down the pace of our digestion and keeping us feel better. Due to its high fiber content of one serving of whole grain bread can be filled more than two servings of white bread. Fiber also moves fat through our digestive system faster, so less is absorbed.

Studies show that people who have all kinds of fiber in your diet would be better weight loss results than with diet without including fiber.

Table of high fiber foods

Spaghetti (cooked)	Bread (whole wheat or multi-grain)
Whole-wheat pastas	Grain, Cereal and Pasta
Whole-wheat (cooked)	Bran (known to have the highest fiber content. Can be consumed as corn bran, wheat
	bran, bran flakes)
Popcorn (air popped)	Bown rice (cooked)
Dates	Raisins
Raspberries	Apple with skin
Banana	Vegetables
Peas (cooked)	Lima beans
Tomato paste	Sweet corn (cooked)
Almonds	Seeds
Lentils (cooked)	Barley (cooked)
Fruits	Apricots
Strawberries	Blueberries
Pear with skin	Orange
Dark green leafy vegetables like spinach is the best.	Kidney beans
Carrots (raw)	Potato (with skin or baked)
Dried Fruits and Nuts	Pistachio

Quantity

Physicians believe you should consume anywhere from 25 to 35 grams of fiber daily, although most Americans eat 15 grams or less.

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Flaxseed for Weight Loss

2011-12-07T16:11:00.001+03:00

Flaxseeds are good sources of polyunsaturated fat, mono-unsaturated, trans. In addition, flaxseed is very low in carbohydrates, making it ideal for people who limit their intake of starches and sugars. And that healthy combination of fiber content makes it a high-fat food high weight loss and maintenance - many diets found that flax seed is the key to keeping them feeling satisfied. Flaxseed is high in B vitamins, magnesium, manganese, all essential for human health.

Today, flaxseed is all kinds of foods, from crackers to frozen waffles oats. Although flax seed contains all kinds of healthy ingredients, it's got its good reputation mainly of three components:

• Omega-3 essential fatty acids, "good" fats, which have shown that heart-healthy effects. Each tablespoon of ground flax seeds contain about 1.8 grams of plant omega-3.
• lignans, which are plant estrogens antioxidant properties. Flax seeds contain 75-800 times more lignans than other plant foods

• Fiber. Flax seeds contain two types of soluble and insoluble.

As flax seed to help weight loss

It is seen that adding flax oil to food, or seed to a meal, creates a feeling of satiety (feeling of fullness and satisfaction after eating.) Essential oils flaxseed oil causes the stomach to keep food for longer than foods without fat or low fat. Of flaxseed oil in food products and gradually releasing the results of this combination to the small intestine. Physiological effects of slow growth, long-term high blood sugar, then the long plateau level of blood sugar. Eventually, the blood sugar to go a little slow. You will experience a sense of energy, which corresponds to long-term durability, and satisfaction with no immediate hunger after a meal. The end result is that you feel fuller, longer, actually eat fewer calories over time than if you do not want fat, low-fat diet.

The recommended amount can be a healthy add 1-2 tablespoons of freshly ground flaxseed on your cereal potential weight control, as well as other health benefits. Freshly ground flax seeds, which should be more active lignans in flax are already low, so we better get a little flax seed or coffee grinder grind your flaxseed.

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How Many Calories a Day Do You Need?

2011-12-07T11:04:00.000+03:00

How many calories a day do you need?

In fact, your body needs a certain amount of calories to maintain itself functionally active, and if you eat or drink more than that, most likely gain weight. Also, if you consume less calories than you spend, you will lose weight.

Therefore, the question is, what amount of calories you actually need to consume each day to lose weight?

If you're one of those billions around the world who are trying their best to obtain or maintain an ideal body weight, to reduce extra body fat, this is the first most important aspect you should consider.

Answer:
The recommended calorie intake for your day mainly depends on your age. If you are an adult with an average height of a built-in, you have to take in 2500 calories / day. Similarly, if the average weight of a woman, you will need to take in 2000 calories a day. It should be remembered, however, that the calories should come from the cumulative mean you should eat a healthy, balanced diet that includes foods from all the major groups, such as proteins, carbohydrates, fats, nutrients and minerals.

If you want to lose weight, a good rule is that a calorie deficit of 3500 calories leads to weight loss is about ten pounds. Therefore, you can start with 500 calories less day to ensure you are taking a healthy, balanced diet and your exercise / exercises regularly. Simply said, to get rid of one pound a week, you should reduce your calorie intake per day $ 500. There are two easy ways to do it, eat / drink 250 calories less each day to burn 250 extra calories through physical activity (like walking, jogging, or 2 to 3 miles every day).

Another way to reduce calories is to watch your portion sizes. Go to the relatively small, thin pieces of meat, maybe. Eat vegetables as possible, because they are low in calories, but contains higher amounts of vitamins and nutrients), and avoid deep fried foods (hamburgers, cheese, fried chicken, chips, etc.). Easy to do these things will be a dynamic effect on your weight.

It is important to remember that you do not need to starve yourself to keep your calorie intake. As already mentioned, just take a small portion of food you now enjoy. If you need to burn off extra calories, again, you do not have to run miles a day, or join a fitness club. Just remember to use the stairs, or park your car doors when you go to work.

Last but not least calories - you know how to find them, count them and cut them, it is important to lose weight by itself. Doing simple math and realize their diet according to the exercise program, you can lose weight and keep it long term.

How to Lose Massive Weight?

2011-09-17T10:19:00.000+03:00

If you've listened to motivational speakers or read motivational books, you've likely heard the phrase "Massive Action = Massive Results".

It's such a simple concept. The more you work on something the more you get done.

One of the main benefits to taking massive action is that it's you can make more progress in a shorter time, and when you see results your motivation to continue towards your goal increases.

How to lose massive weight?

Many people give up losing weight because they don't see any progress. Taking Massive Action increases the chances that you'll see results sooner rather than later, but it can be the wrong strategy for some people.

Some people may get frustrated that they can't spend more time on the pursuit of their goals, and some people might get burned out more quickly if they are taking massive action.

Getting totally immersed in the pursuit of a goal sounds great, but it's not always easy to change your life or situation dramatically in a short period of time.

For many people making small changes over a long period of time is a better strategy for achieving goals.

Sometimes, we fail to reach our goals because of a lack of effort, and if you have a health or fitness goal you should first evaluate your effort. Then, after evaluating your effort, evaluate your plan. If your effort is good, maybe your plan is lacking.

Remember, to achieve your goal, you'll have to work at it and be persistent regardless of your method. All you have to do is figure out the combination of massive action and small changes to your lifestyle that work best for your personality.

How To Get Motivated To Exercise

2011-08-15T22:56:00.001+03:00

How to get motivated to exercise is most important as an integral part of weight loss and health plan. A lot of people know that but still have a difficult time fitting it into their busy lives.

What I have figured out for my clients that no matter which exercise program they choose, it must be something they enjoy. You can convert the 2nd bedroom of your house into “home gym”.

Home gym does not mean you have the high tech equipment, most expensive. The only items that make up your home gym are:

1) An exercise ball.

2) Adjustable weights.

3) An exercise mat.

4) An old Spinning bike (you can buy used one from a local YMCA).

I am sure you will love your exercise room. You will not be worry about who else needs the equipment or who’s lurking around the gym. You will get an hour to yourself and it’s a great way to start you day.

What do you have to do to make your workout time enjoyable? Join a new gym? Join an adult sports league? Find a workout partner? Start your own exercise group? Set up a home gym? The choices are endless.

Get started on a new healthy nutrition and exercise plan right now with the meal plans and exercise programs in The Diet Solution Program. You will know how to get motivated to exercise.

Try many different options that help you how to get motivated to exercise and figure out which activity you would enjoy best and I assure you, exercise never has to be a drag.

Weight Loss Motivation – How To Achieve Your Goals

2011-07-18T09:25:00.000+03:00

A lot of people who are trying to lose weight fail to meet their goals because they are unable to stay excited about the process. They are unable to focus on task for the mount of time. When they start to see results, they feel better. As the days and weeks go by, motivation begins to go down, people feel miserable.

Keeping yourself motivated all the time is your key to success in achieving your weight loss gaol. Here are some ideas that might keep you motivated:

Having really targeted goals that means you have to know how much weight you have to lose. The goals you set need to be realistic. You could break up the total amount of weight you want to lose into more manageable goals.

When you do reach one of those smaller goals, rewards yourself. Rewards should be non food related. It should be something you enjoy and consider a treat.

Think of positive outcome of your weight loss gaol that is going to bring in terms of long term vital health. Remember that you are getting healthier in the process and that is more important than any other thing.

Keep a note of your weight and only weight yourself once a week. Write down and keep the number where you can see it. You will see the scale dip down instead of up.

Have a partner who is also suffering of overweight. If you couldn’t find, you can pick a trainer who could push you harder with your weight loss plan. This will keep you going in the right direction.

Don’t make mistakes thinking they will help you lose more weight because any negative result may hurt your motivation.

Weight loss success depends greatly on motivation and your ability to maintain a high level to achieve the dietary changes necessary. It is up to you to focus on ways to improve your positive feedback and find a support mechanism that works for your personality. Nobody can make you feel inferior without your permission.

You are the master and slave of your own well being. You should have a clear picture of what you are going to achieve through a fast weight loss diet. Motivate yourself all along the way.

Weight Loss Tips

When you have a decision to lose weight you will most surely come across many weight loss tips that offer you advice on what you should and shouldn’t do.

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How to Eat to Build Muscle and LoseFat?

2011-06-26T10:09:00.001+03:00

How to eat to build muscle and lose fat?

Good nutrition is important for overall health, which is a nice bonus. It is as important as any exercise regime in a good bodybuilding program.

Here is a quick guide to what foods and in what amounts you will need to grow new muscle and preserve the muscle you’ve already built.

The first step is to change your eating patterns — the size and frequency of your feedings. Instead of 2-3 big meals, you’re going to eat more meals more frequently throughout the day (but the portions will be smaller).

The idea of this is to increase your metabolism. This will help you burn fat – in fact after four hours or so without food, your body switches into catabolic mode, where you begin to accumulate fat; a holdover from the days of being hunter/gatherers who literally didn’t know where their next meal was coming from.

Instead, eat about every three hours (4-6 smaller meals a day).

What should I be eating?

Good question. Balance is the key when trying to build muscle. You want protein, carbs and fat in every meal.

Getting all three at once helps your body make the most of each element and gives you sustained energy without “crashes”. The ratio you should be aiming for is roughly 40% of carbs, 40% protein and 20% fat.

How many calories?

Are you thinking, “What about calories, don’t those matter?”

What you should be looking for in terms of calories is an alternating pattern of low calories (about 2000 for men and 1200 for women) for two weeks followed by higher calories for two weeks (about 2500 for men and 1500 for women).

Doing your calorie intake like this will help you lose fat and build lean muscle mass — just what every bodybuilder desires. (You should send these numbers upwards somewhat if you are doing energy intensive training such as running.)

Ok, what can I eat then?

Are you now thinking, “OK, so what specifically are good things to eat while building muscle?”

You’ll want both simple and complex carbohydrates – while I don’t have enough room here to go into an entire nutrition plan, here are a few ideas:

- Simple Carbs: Fruit is your best bet for simple carbs; whatever fruit you like is fine here. As for complex Carbohydrates: Oatmeal, sweet potatoes, rice, broccoli, spinach.

- Proteins: Eggs, tuna, skinless turkey or chicken, very lean beef.

- Fats: Stick with the healthy oils such as fish oils, olive oil, canola oil, and flaxseed oil, as well as (natural) peanut butter – this is also a good source of protein.

- Last but not least, water - get plenty of water to keep your system flushed of toxins and adequately hydrated.

If you follow everything in this article it will get you started on your way to a nutritious diet for lean muscle building.

Easy Weight Loss Tips

2011-06-06T10:03:00.000+03:00

If you’re looking for easy weight loss tips, you’re going to find here. These are going to be some tips you can put to use right away in your life, starting today, that will automatically force your body to start burning more calories than you’re eating.

If you’re willing to change the way you do something. You can achieve a lot in your life. If you change the simple ways in which you do every day things, you too can enjoy easy weight loss.

You can walk an extra mile or two a day with this tip, here’s how it works out in a typical day: When you go to work, grocery or coffee you park away from the door.

Parking far away from the buildings you go into is simple ways to burn more calories each day

There are plenty of ways to burn more calories each day — if you just look for them:

Take the stairs instead of the elevator everywhere you go.
Stand up for 15 minute periods while working at your desk.
Walk to places in town if you live in town instead of driving.
Put down the remote and GET UP to change the channel on the T.V.
Ride your bike to work instead of drive?

Changing your daily eating habits will put your body into weight loss mode easy. You can still enjoy all the different foods you want — just enjoy them at certain times per day. What I’m referring to here is intermittent fasting — it’s a simple way to eat all the foods you love — but lose weight at the same time.

I’ve written about Fasting for Weight Loss on this blog.

It’s easy, here’s the most concise, easy to understand way to lose weight without changing what you’re eating or dieting. Your ability to burn fat daily without trying is simply limited by your imagination. The fact is: we as a species were not created to need diets and exercise.

I hope you enjoyed it and now you know what to do if you want really easy weight loss.

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Fasting For Weight Loss

2011-05-31T10:15:00.000+03:00

A lot of people know relatively little about the fasting for weight loss. They go about it the wrong way. This results in not only not much lost weight, but damage to the body and needless disruption of one’s emotional wellbeing. The idea of fasting for weight loss is becoming much more popular in recent times. A safe, healthy quick will follow certain rules that anyone ought to be aware of before even thinking seriously about fasting.

There are various kinds of fasting for weight loss, and you should know which one is right for you. The most drastic is the water-only quick, while other fasts might permit juices, or only disallow animal-based products. But whatever your quick type, you should be sure to maintain your liquid intake high, even if it’s only water.

The entire body can survive a relatively long time without having food, but only three days without drinking water. This is even much more important when you’re not obtaining any food at all, since liquids will be your only incoming source of nourishment.

You should also prevent exercise during fasting for weight loss process, even though sounds counterintuitive for the fitness-conscious. Any heavy physical exertion throughout a quick will only put more strain on your entire body that it can’t easily deal with.

Stress should also be avoided during fasting for weight loss process, because it causes your body to tense up and pressure itself. Attempt to relax and focus on quiet and serenity. These seemingly theological goals are really practical for wholesome drinking water fasting diets. Even negative emotions can be bad, since tears are just another way of losing precious moisture.

Don’t gorge yourself just before a fast or just after one, though. Certain, you need the nutrients, but going from heavy fuel to nothing isn’t something your body knows how you can handle. The outcomes are going to be uncomfortable at best, and might be really hard on your digestive system, which will hinder both enjoying the quick itself and enjoying finishing it.

These are all fairly basic tips for fasting for weight loss that anybody can and ought to stick to if they wish to lose weight via fasting effectively and pleasantly. There’s never a time when you do not wish to follow them, regardless of whether you are drinking water fasting, juice fasting, or utilizing some other kind of quick technique. So let them be your guide to make your body happy and your mind peaceful if you decide to go to fasting for weight loss.

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How to Stay on the Right Track to Weight Loss Plan?

2011-05-25T09:50:00.000+03:00

Some people can stay faithful to their weight loss plan easier than others? So what makes the difference between failure and success?

Let me tell you some of my secrets that will help you stay on the right track to weight loss plan:

1. Get one person who you can exercise with all the time and be consistent at it themselves. He will be watching to see how many donuts you eat.

2. A good competition with weight loss can be just as fun as a sports league. Participate in organized challenges. This way you can have some real motivation to stay on your program.

3. Some of these programs will give you a prize if you win or if you reach a certain level. A good competition with weight loss can be just as fun as a sports league.

Keep in mind that losing fat is hard work. So you have work hard to win in your weight loss plan.

Learn how to lose weight quickly and safely, click one of the links below for a FREE video…

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How to Lose Weight Under Stress?

2011-05-21T10:25:00.001+03:00

It’s true that some people lose weight when they are under stress. Presumably you’re always under some stress, but you want to be a healthy weight in spite of that.

How to lose weight under stress?

1. Don’t let your weight goals make you even more stress! Instead, think of your attempt to maintain a healthy weight as a chance to take care of yourself. There isn’t some state of perfection that you have to reach – you just need to balance your life, and that includes a little bit of caring for your body.

2. Find activities that you enjoy, and make time for them. Give yourself permission to take care of yourself by exercising a little even as stressed out as you are.

3. Take a few deep breaths, then a 5 minute walk around the block. Slow down and take the stairs at work, instead of the elevator.

4. Sign up for a weekly yoga class, and really go. The little bit of time you spend here or there might make you feel a little better.

5. Do some exercise. There is a strong connection between regular exercise and reduced stress. The time you take for yourself, to do some physical activity will make you more productive later.

6. Food choices are a little tougher. The thing to bear in mind is that even if you choose comfort foods, you can still be careful not to eat too much.

Achieving and maintaining a healthy weight is really just a matter of taking care of you. You have to take care of your long term interests a little, by exercising and eating right. To learn how to lose weight under stress, see this FREE video.

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Simple Weight Loss Tips for Women

2011-05-16T17:30:00.001+03:00

A lot of women have fatty tissue from moms to business people, make a lot of effort, but they still weigh the same and the still can’t hardly fit in their clothes.

Many women pursue weight loss class, cardiovascular routines, and other exercises, but don’t get much for their efforts in the way of addressing those tough spots.

If you are ready to get to this female fat problem follow these simple weight loss tips for women:

1: Improve the nutritional content of the food you eat. Get rid of all that sugar and carbohydrates that come from starbucks and other sources. No excuse for eating more foods that are making you fat.

2: Exercise with intervals. Intervals get the most results, especially when you consider the amount of time you spend. These burst exercises got her arms and things looking better in just a few weeks.

3: Though exercising with lightweight dumbbells will not do very much, once you leverage the weight of your body, you’ll find a significant improvement to your body.

4: Ditch crunches and do whole body exercises to deal with tummy fat.

To learn simple weight loss tips for women, click here for a FREE video…

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Weight Loss Tips

Are daily calories the deciding factor in overweight?

2011-05-13T20:35:00.000+03:00

Why some people are naturally overweight while other people can remain skinny while eating twice as much? Are daily calories the deciding factor in that?

Actually, your total "daily calories" is not the deciding factor in whether you're overweight or skinny.

There are three main types of calories that you can eat each day. Protein, carbohydrates and fat.

Your body needs all these three daily calories, but it does not need them all in the same proportions at every meal. The truth is that your body pays attention to how much of each type of calorie that you consume not to how many daily calories are eaten

If you eat too many sugar based calories then your body won't be able to use all of those sugar calories, and the excess calories will be stored as fat tissue. This may happen even if you didn't eat very many daily calories.

If you eat foods which cause your blood sugar level to spike upwards too sharply then you'll feel "energetic" for a short while -- but then afterwards your blood sugar level will drop way too low and you'll feel tired and lethargic for the rest of the day.

But if you begin eating fat burning foods (which keep your blood sugar level stable throughout the day) then your energy will be steady all day long, you'll have plenty of energy and you won't ever feel tired of lethargic.

Most average people have been brought up to believe that eating "fat" is bad and that eating "fat free foods" is healthy. Eating "fat" does not automatically turn to fat tissue on your body, and eating "fat free" does not automatically cause weight loss to happen either.

Do you believe this “certain types of fat free foods will actually make you overweight if you eat them too often while other types of fat calories can speed up weight loss ".

It’s true that some people have slower metabolisms (and suffer from obesity) they can still get just as skinny as their friends if they just learn to eat the right types of daily calories.

How to Get Your Body Fat Percentage to See Your Abs?

2011-04-11T09:34:00.000+03:00

Your body fat measurement is a valuable tool to chart your progress on your plan to get six pack abs. Most people realize that abdominal exercises don’t burn fat of your stomach. If you don’t eat right and achieve a calorie deficit, your abs will remain covered in a layer of adipose.

How low do you have to get your body fat percentage to see your abs?

The answer may be different for women than men. Here's what I'd recommend:

You're not destined to get fatter as you get older, but in the general population, the average older person has more body fat.

What I did to accommodate this was to include a body fat range instead of one number, so younger people can use the low end of the range and older people can use the higher number.

Competition body fat levels were not meant to be maintained all year round. It's not realistic and it may not be healthy, particularly for women.

For women: Competition Shape ("ripped"): 8-12%
For men: Competition Shape ("ripped"): 3-6%

For most women, 12% body fat or thereabouts is ripped, and for many, that's contest ready.

However, I do know some women who get down to 11-13% body fat but oddly; they still had a few stubborn fat spots - usually the hips and lower body.

A guy who looks absolutely chiselled in his abs at 11% body fat, but other guys don't look really cut in the abs until they get down to 6-8% body fat.

That's the trouble with trying to pin down one specific body fat number as the body fat level for seeing 6-pack abs everyone distributes their body fat differently and two people may look different at the same percentage.

The average guy or gal should probably aim for the "lean" category as a realistic year round goal, or if you're really ambitious and dedicated, the "very lean category."

For women: Very Lean (excellent): < 15%
Lean (good): 16-20%

For men: Very Lean (excellent): < 9%
Lean (good): 10-14%

You'll probably have to hit the "very lean" category for six pack abs. However, the bottom line is that there's no "perfect" body fat percentage where you're assured of seeing your abs.

Besides, body fat is one of those numbers that gets fudged and exaggerated all the time. Body fat testing is not an exact science. All body fat tests are estimations and there is always room for human error.

The low numbers are nice for bragging rights, but the judges don't measure your body fat on stage. What counts is how you look and whether you're happy with that.

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My Top Favourite Diet Foods

2011-04-09T09:27:00.003+03:00

Being on a diet is usually the end of your enjoyment of food…at least, for awhile. But know that it doesn't have to be like that the whole time.

So I've compiled a list of my top 10 all-time favourite diet foods. Though let me tell you right up front, these foods have made it onto the list by virtues that may not be immediately obvious.

You see, they're not your typical diet foods like rice cakes and chicken breasts…

1. Triple Cheeseburgers

This is a staple diet food that should be on everyone's list. Why? Because you will burn a ton of calories constantly catching that middle burger patty that keeps shooting out the back of the bun from all the grease every time you bite into it.

And if you're worried about getting too many calories from the sandwich itself, just remove the lettuce and tomato - all that healthy crap does is slow down the fatty meat clawing its way through your digestive tract.

2. Rice Krispie Squares

Everybody knows Rice Krispies are made up almost entirely of air. So eating Rice Krispie squares is just like eating air. That thick layer of fudge on the top is just required to keep the squares from floating away. It's a totally guilt-free snack. In fact, eat the whole pan and you'll actually get LIGHTER because you're eating so much air.

3. Pizza

Pizza is the perfect diet food, according to the Government Food Pyramid. How so, you ask?

Just look at it! First, you've got "grains" making up the bottom of the pizza (just like the bottom of the pyramid)…a delicious, thick nutritionless white flour gob. Next up, you've got the dairy group - cheese, of course (lots of great calcium to be found there, which can enhance fat-burning by up to 1/25 of a percent)! You've also got your vegetables (unless you get your pizza with no vegetables, in which case you'll have to count pepperoni as a vegetable, which I am FINE with, by the way). Finally, you've got the meat group…right on top.

Good eating and a perfect match to the food pyramid, in structure if not intent!

4. French Fries

It's a FACT that French people have lower blood pressure and cholesterol than Americans. Obviously, this is because they eat more FRENCH Fries. So the trick is to eat more French Fries. I'm telling you…ya just can't make this stuff up.

5. Pizza Again

It's just that good of a diet food. I mean, how many foods do you know that you can dramatically change their calorie content just by how you slice them?

Think about it…let's say in a normal large pizza, you cut it into 8 pieces. That's a LOT of calories and you PROBABLY won't lose weight when you eat the whole thing. But cut that same large pizza into FOUR slices? You've just cut your calories in HALF. So when you eat the whole thing, you're only eating HALF the number of slices. Do the math and you'll see.

Also, pizza is a round food and everybody knows that round foods have fewer calories than square foods - no corners…duh.

6. Twinkies

Since Twinkies cannot technically be considered food (in a nuclear war, they will outlast even cockroaches), you're welcome to eat as many of these as you want. They are also VERY valuable for appetite control. Don't believe me? Eat a dozen of these colon-stoppers and see how your appetite is.

7. Anything That Has Fallen On The Floor

It automatically loses ALL calorie content. This rule only applies, however, if it happens by ACCIDENT. And the dog gets first dibs.

8. Chinese Food

I'm not talking "American" Chinese food with the almond chicken and ginger beef…I'm talking CHINESE Chinese food. And if you've been to China and have seen the things hanging in the unrefrigerated shop windows, you know EXACTLY what I'm talking about and why eating those things will help you lose weight FAST…

9. "Sports" Water

In other words, water with that great "sporty" taste of corn syrup, artificial flavor and fresh-squeezed potassium benzoate! In fact, I have to say "kudos" to the corporations who found a way to create a market out of complete bullsh*t!... And then lash out for people having to do (GOD FORBID) MORE exercise, to burn off those 60 extra ass-growing calories found in the other guys bottle of stupid sports water. Like just being alive for an extra 45 minutes won't burn THAT off. Cripes.

Now, if you are looking for some real fat-loss information, I've got a great source for you to check out - a powerful program I created to maximize fat loss...

Metabolic Surge - Rapid Fat Loss

Learn exactly how to eat and train to lose maximum fat as quickly as possible while keeping and even gaining muscle mass. Get more at Fitness- eBook.com

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Great Muscle-Building Results with Just 3 Meals a Day

2011-04-08T09:53:00.001+03:00

If you work for a living, it can be extremely tough to get the 5 or 6 meals a day often recommended. I've got a plan that can help you get the calories you need on limited time.

Can a person achieve great muscle-building results with just 3 meals a day?

It is very true that you're better off eating smaller, more frequent meals, both for muscle building and fat loss. I'm not going to argue with that.

The problem arises because many people simply can’t get more than 3 meals day.

Here's my solution...

1. Have a moderately large breakfast...eggs, oatmeal, broccoli...whatever else you normally eat. Breakfast is the second most important meal of the day (for our purposes here, at least) and it's not going to be your biggest.

2. Do your workout and have your post-workout shake.

3. Have a medium-sized lunch...at this point, you're looking to not overload your digestive system with food (you already did that with breakfast) because you'll be training fairly soon.

4. Plan to train in the late afternoon/early evening, if you can. For our meal timing, this will be the best option.

5. Dinner is going to be your biggest meal of the day. Because your body is primed to take full advantage of whatever you eat after training this is the time to load up. You should get at least half your days calories or more in this meal...overloading calories like this is extremely anabolic and your body will thrive on it.

6. Next day, repeat the plan.

It's nothing complicated, of course, but I've been using this type of eating and training schedule for a long time and it's been extremely effective for me.

If you can squeeze in a few small snacks during the day, go for it! But if you don't have time for 5 or 6 meals a day, don't stress about it. Your body can cope and you can definitely still make great progress!

Be sure to grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at Fitness- eBook.com.

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· Building Muscle As An Aid For Weight Loss

· Technique That Makes You Stronger

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· Discover Something to Motivate You to Exercise

· Abdominal Muscles Exercise Machines

· When Are The Best Treadmill Sales Held?

· Exercise On Empty Stomach

· Tips You Should Follow When Choosing a Gym

· How To Resolve Back Pain

· THE TRUTH ABOUT AB MACHINES

Don’t Believe Fat-Loss Myths

2011-04-07T09:37:00.002+03:00

Fat-loss is a topic that is just rife with myths, misconceptions, incorrect beliefs and outright lies! There are five common fat-loss myths that could be holding you back from achieving the fast, effective fat-loss your body is actually capable of. These five fat-loss lies have been around for years and believing them could be making your fat-loss program a lot less effective. Time to blast them out of the water and get your fat-burning back on track!

Diets Don't Work

Diets actually quite often do work. It's just what happens after the diet finishes that's the problem. The metabolism has been slowed down by prolonged low caloric intake without proper training.

And then when the person goes back to their "normal" eating, they go back to their normal eating...the eating that added the extra fat in the first place.

Eating Very Low-Calorie is Bad For Fat Loss

Another outright myth...eating very low calories can be very good for fat loss. It creates a much bigger caloric deficit, which in turn forces the body to rely on stored fat for energy.

The trick here is that you don't want to eat very low-calorie like that for long never more than a few days. When you eat very low-calorie for long stretches, that is when you run into trouble with metabolic slowdown.

"I Want To Get Toned"

No training is going to get you "toned" because that doesn't exist. Getting "toned" simply means building muscle and burning fat. You can't tone a muscle any more than you can paint a cloud. You have to build the muscle to have it and you have burn the fat so you can see it.

"Toning," to me, is simply a way of describing ineffective training. It's a person picking up a weight that is not challenging to their muscles and lifting it just enough to completely avoid any discomfort.

And then they wonder why they're not "toned up" and quit doing anything altogether because they didn't see any results.

High-Rep Light Weight Training is the Best Training Style to Burn Fat

Light weight, high-rep training can be effective for burning fat while preserving muscle if you do it correctly. If you flail around and don't push yourself, you won't see results.

In my experience, the best training style for fat-loss is a mix of heavier training, to preserve mass and strength, and lighter, high-rep training that focuses on Lactic Acid accumulation.

When Lactic Acid accumulates in the body, this changes the acidity (the pH) in the bloodstream. Your body reacts to this by secreting Growth Hormone, which is a potent fat-burning and muscle-preserving hormone.

To Lose Fat You Have to Totally Deprive Yourself of the Foods You Love

You have to control yourself and not let food control you, but the last thing you want to have in your head while you're dieting is that you'll never be able to eat the foods you love again.

Because when you start thinking about that that is all you will be thinking about. A planned cheat is light-years different than giving in to a craving and blowing your diet. A planned cheat puts you in control of your food intake.

And the cool thing is, when you've been on a restricted eating plan for awhile, that cheat meal will actually spur fat loss! I always include cheat meals in every fat-loss program I write. You need it mentally and you benefit tremendously from it physically.

You need Metabolic Surge - Rapid Fat Loss...

This is a 36-day program designed to force extremely fast fat loss while allowing you to keep and even GAIN muscle. There is no better way to transform your body fast.

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How to Get Washboard Abs

2011-04-06T09:41:00.001+03:00

As a man may be you probably crave the abs to get washboard abs. That rippling chest can be yours too. Isn’t really how easy it is get washboard abs, it's the fact that so few people try to get there in the first place. We can boil it down to five easy tips to get you on the road get washboard abs. And from there, all you have to do is stay on it and you'll most assuredly get there.

1) Your muscles grow by being broken down by exercise, and then rebuilt by your body afterwards. So don’t work on your abs all the time, every day. Without sufficient recovery time, you’ll only do yourself harm. After an intense ab-focused workout, give yourself a couple days to rest your abs, by working on some other body part.

2) It’s easy to just focus on your abs and ignore everything else. But those other parts of your body help stabilize you while you exercise! So when you do train, give your body a well-rounded workout. If you don’t tend to them, your abs will take longer to get to where you want them to be. Since you need to rest your abs periodically anyway, why not go over the rest of your body in the meantime?

3) Your body is mostly water, and that’s no exaggeration. If you don’t have water, your body won’t be able to feed nutrients into the proper areas rapidly. By keeping yourself fully refreshed with water during workouts, you keep your body at a peak where it can make full use of your exercises.

4) Your body can only be, in an overall sense, what you eat and drink. It can only make itself what you give it the building blocks for. If you’re drinking sodas and eating pizza, you’re giving your body the building blocks for fat and flab. Stick to water, natural fruit juices, vegetables, whole wheat breads, and other healthy things for regular meals.

5) Avoid excessive crunches for alternative ab-based exercises. This last tip may seem highly counterintuitive, but it’s true. Once you get past a certain comfortable minimum, large amounts of crunches will just strain your neck and back uncomfortably while doing relatively little for your abs.

By following these tips you can get washboard abs too and look like a dashing Hollywood actor. It doesn't take a vast amount of time or willpower, either - just a little self-discipline and the desire to attain what you really want.

For more click here for a FREE video

THE TRUTH ABOUT AB MACHINES

2011-04-03T09:17:00.001+03:00

Even Ab machines are not the answer to a slimmer waistline, they are being advertised everywhere these days. They are most commonly advertised on late night infomercials.

These infomercials are largely aimed at tricking the public to believe that AB machines can flatten their stomach by doing a few ab exercises each day. They usually have a bunch of super-healthy fitness models walking around with perfect abs and they tell you that they owe their great looking abs to whatever ab machine" that they’re trying to sell to you.

The truth about abdominal muscles exercise machines is that they work to strengthen your ab muscles. That’s all they do. They strengthen your ab muscles, but they do not make your waistline slimmer -- see the difference?

Ab machines cannot make your stomach thinner or slimmer. They can only make your ab muscles stronger.

You see, even if you have the strongest ab muscles in the world, it’s still possible to have a huge waist at the same time.

In fact, just look at football players for a perfect example of this. Football players have some of the strongest ab muscles on the planet, but yet they are also some of the most overweight athletes on the planet.

This is because they have super strong ab muscles, but those ab muscles are buried beneath layers of fat tissue.

This fact PROVES that ab machines will only give you stronger abs, but they won’t give you a slimmer stomach.

If you want a thinner waistline then you must lose the fat tissue which is sitting on top of your stomach muscles, and the only way to do that is to follow a good dieting plan.

You must remember that you can make your abs super strong and firm, and yet you can still have tons of fat tissue sitting on top of your stomach which prevents your ab muscles from being seen.

The truth is that you need to begin a dietto lose the fat which is sitting on top of your ab muscles, since only then will you get a slimmer waistline.

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Tips You Should Follow When Choosing a Gym

2011-04-02T10:37:00.001+03:00

Choosing a gym to train at is one of the most critical decisions you have to make with regards to your training. Picking the wrong one can lead to frustration and poor results, while picking the right one can give you tremendous motivation and practically guarantee your success!

So when choosing a gym you can follow these tips:

1) Gym should be convenient to where you live or work, otherwise it makes it that much harder to motivate yourself to go.

If the location is not good then that evil factor "time" will rear its ugly head. Lack of time is the reason why people don't train or stop training. Pick a gym that's easy to get to and you'll help yourself tremendously.

That being said, if you find a decent gym to train at some of the time (e.g. weekdays, near work) and have a great gym you can to on the weekend, even if it's further, it'll be worth extra effort (of course, that's where having the money to pay for 2 gym memberships comes into play).

2) Saturday morning is generally one of the least busy times for gyms. So do not go visit the prospective gym. If you're going to train there during the week, go after work at 5 o'clock.

Visit the gym at the exact time you're planning on going to it so you can see how busy it is and to get an idea of the people who train there at that time.

Getting an idea of who is training in the gym at the same time may sound snobby but think about it this way...these are the people who you're going to have to deal with (and who are going to have to deal with YOU!) in the gym.

Look closely at the areas of the gym you'll be working in...if the cardio section is packed but the free weight area is empty, then it might not be an issue.

3) Make sure the equipment you want are available. Any half-decent gym is going to have a free-weight area. The quality and focus of that free-weight area will tell you a lot about who the gym caters to.

If you like to train heavy but the dumbells only go up to 50 lbs, that will be a good indication that the gym might not be for you (unless you can be satisfied with heavy barbell training!).

4) Go at your preferred time and get a guest pass so you can try the equipment out. Some gyms look like they have a lot of equipment, but it could be all stuff you aren't going to use anyway. Taking the equipment for a test run can save you a lot of trouble.

I've also been to gyms that had a nice selection of free weights but when I trained there, I found the handles of the dumbells were contoured, which I find absolutely irritating.

5) You may find some gyms actually don't allow deadlifting (watch out for this if the gym is on the second floor or higher of a building). The deadlift is one of the most productive exercises you can do and any place that bans it isn't (in my opinion) serious about helping you get results.

If you like to use chalk, find out if that is allowed. Chalk can be messy and many gyms don't allow it. Some gyms will give you the boot if you "vocalize" too loud during your training!

6) Get qualifications and references. I've been to some excellent gyms with trainers who have almost no idea what they're doing. I've seen clients being taught dangerous exercises (behind the neck Smith machine shoulder press) while the trainer runs off to the bathroom or talks on a cell phone.

A trainer should be more than a rep counter or a cheerleader. A good trainer will GUIDE you and TEACH you. In fact, a very good trainer's goal should be to work themselves right out of a job, teaching you so well that you don't even need them anymore!

And even if you don't plan on using a trainer, having a bad one hanging around giving you "pointers" can be incredibly annoying. It's great if they know what they're doing, but it often seems that the ones with the least competence are the ones most vocal about offering advice and criticizing your "bad" form!

7) Cleanliness and atmosphere operate on a sliding scale and how much they weigh in with your decision will vary according to all the other factors.

For example, if the place is very clean but the gym equipment isn't the greatest, a spotless place to train may be more important to you. On the flip side, the atmosphere may not be good and it might not be an enjoyable place to train at.

And then you might find a gym that's not particularly clean at all (like a basic warehouse gym) but is frequented by people totally dedicated to training and who constantly encourage and welcome new people in. The atmosphere might totally make up for any lack of polish.

8) Membership dues can be a tricky one as some gyms have monthly dues where you're not locked into anything long-term while some gyms have a multi-year plan that you then "finance" by paying monthly on the balance.

It's critical you know exactly what you're getting into before you sign anything. Be prepared to walk out of the sales office if they don't take the time to explain everything to you, including your options if you move out of the area.

Make absolutely sure you know if you're on a straight-up monthly plan that you can cancel anytime or if you're on a balloon-payment plan that you're simply making payments on until you pay the whole balance off.

9) Supplements can be very profitable and I highly encourage you to shop around online before buying anything in a gym (or even in a health food store). You can generally get things way cheaper online. While there is nothing at all wrong with supplements in general, they're not 100% necessary in order for you to get results. You can tell a lot about a gym by how hard they push them when you walk in the door.

10) The power racks might be a personal preference, but one of the first things I look for in a gym is the power rack situation. I use the power rack so much that any gym lacking at least one decent rack will not get my vote. If a gym has more than one good rack, that says a lot about the quality of the free weight area of the facility.

Take as many of these factors into account in your choice gyms as you can. The more you know about the potential place you're going to train, the better off you'll be when it comes to getting the results you want!

Be sure to grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at Fitness- eBook.com

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· Building Muscle As An Aid For Weight Loss

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Can You Lose More Than 2 lbs of Pure Fat in a Week?

2011-04-01T09:47:00.001+03:00

Yes, you can lose more than two 2 lbs of pure fat in a week. It’s easier in the beginning. But it gets harder as your diet progresses. What you need is an extraordinary effort. You need a bigger calorie deficit. It is a particularly strict diet, as well as burning more calories through training because you can only cut your calories so far from food before you’re starving and suffering from severe hunger.

If you have a 2500 calorie daily maintenance level, and you want to drop 3 lbs of fat per week with diet alone, you’d need a huge daily deficit of 1500 calories, which would equate to eating 1000 calories per day. You would lose weight rapidly for as long as you could maintain that deficit. Most people aren’t going to last long on so little food and they often end with a period of binge eating. It’s not practical to cut calories so much and in some cases it could be unhealthy.

The other alternative is to train for hours and hours a day, literally. First of all you’re not measuring body fat, only body weight. Then you have the high starting body weights and the large water weight loss in the beginning. After that, just do the math – they’re training hours a day so they’re creating a huge calorie deficit.

Trainers are becoming more inventive these days in coming up with high intensity workouts that burn a large amount of calories and really give the metabolism a boost. This can help speed up the fat loss within a given amount of time. But as you begin to utilize higher intensity workouts, you have to start being on guard for overtraining or overuse injuries. That’s why strict nutrition with an aggressive calorie deficit is going to have to be a major part of any fast fat loss strategy.

Unfortunately, very low calorie dieting has its own risks in the way of lean tissue loss, slower metabolism, extreme hunger, and greater chance of weight re-gains.

My approach to long term weight control is to lose weight slowly and patiently and follow a nutrition plan that is well balanced between lean protein, healthy fats and natural carbs and doesn’t demonize any entire food group. To lose fat, you simply create a caloric deficit by burning more and eating less (keeping the nutrient density of those calories as high as possible, of course).

But to achieve the extraordinary goals such as photo-shoot-ready, super-low body fat or simply faster than average fat loss, while minimizing the risks, I often turn to a stricter cyclical low carb diet for brief “peaking” programs. This method is explained in chapter 12 of e-book Burn The Fat, Feed The Muscle.

The cyclical aspect of the diet means that after three to six days of an aggressive calorie deficit and strict diet, you take a high calorie / high carb day to re-feed the body and re-stimulate the metabolism. Essentially, this helps reduce the starvation signals your body is receiving. It’s also a psychological break from the deprivation which helps improve compliance and prevent relapse.

Why Two Pounds per Week?

2011-03-31T09:19:00.000+03:00

We say in a previous post that two pounds per week is the maximum amount of fat you should safely lose? If you train hard while will not be able to lose more fat without losing muscle or damaging your health?

Actually, losing two pounds per week is a general recommendation and a good benchmark for setting weekly goals. It's also sensible and realistic because it's based on average or typical results.

Weight loss is somewhat meaningless unless you also talk about body composition; the fat to muscle ratio, as well as water weight. Ask any wrestler about fast weight loss and he’ll tell you things like, “I cut 10 lbs overnight to make a weight class. It was easy - I just sweated it off.”

The actual amount of fat you can lose depends on many factors. For example, weight losses tend to be relative to body size. The more body fat you carry, the more likely you’ll be able to safely lose more than two pounds per week. Therefore, we could individualize our weekly guideline a bit by recommending a goal of 1-2 lbs of fat loss per week or up to 1% of your total weight. If you weighed 300 lbs, that would be 3 lbs per week.

You’ve also probably seen people that went on some extreme induction program or a lemon juice and water fast for the first week and dropped an enormous amount of weight. But once again, you can bet that a lot of that weight was water and lean tissue and in both cases, you can bet that those people put the weight right back on.

Why do you hear so many diet and fitness professionals insist on two pounds per week max? Where does that number come from? Well, aside from the fact that it’s a recommendation in government health guidelines and in position statements of most nutrition and exercise organizations, it’s just math. The math is based on what’s practical given the number of calories an average person burns in a day and how much food someone can reasonably cut in a day.

The main potential advantage of any type of induction period for rapid weight loss in the first week is that a large drop on the scale is a motivational boost for many people (even if it is mostly water weight).

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Does Fruit Make You Fat?

2011-03-28T10:03:00.001+03:00

Fruit is a fat-free and fairly low-calorie, high-fiber food. It's going to be hard to eat enough fruit to result in an excess of calories, resulting in noticeable fat gain.

It is very rarely to find somebody who ate a lot of fruit and had gained a lot of fat. Fruit roll-ups, fruit juice (with 10% real juice), Fruity Pebbles maybe not so hard, though I do have to say high fructose corn syrup is not a fruit just because it has the word "fructose" in it, so that doesn't count.

There are some people sitting down in front of the television and not realizing they ate an entire bag of apples or saying their doctor told them they need to lay off the bananas!

Fruit actually contains a lot of water, nutrients, fiber, etc...Healthy stuff...stuff your body needs. It's generally when we start mucking around with fruit that we start to run into problems.

Fructose can only be stored as glycogen in the liver, not in the muscles. Muscle cells lack the proper enzymes to convert fructose into this storage molecule.

So that leaves the liver for storage...

When liver glycogen levels are full and your body can't store any more carbs in the liver, fructose is easier for the body to convert into fat than other carbs because of its molecular structure.

This fat is not immediately converted into body fat, however. It becomes free fatty acids circulating in the bloodstream. If they're not burned, they can be stored as body fat.

But the other good stuff you find in fruit, notably the fiber and vitamins and minerals, outweigh the "dangers" of storing a little extra fat.

And here's the point that a lot of people miss, especially when they hear that fruit has the potential to work against fat loss when on a diet...

Finally,

1. The fructose should have little chance of being converted into fat.

2. If some excess fructose is converted to fat, chances are good it'll be used by the body soon after being converted to fat because you're in a caloric deficit.

If you want to minimize the impact of fruit on your fat-loss diet, eat it in the morning when liver glycogen levels are naturally at their lowest point. This will help ensure fructose won't be converted into fat.

There are more important things to worry about when it comes to fat loss...your training and overall nutrition are much more important than worrying about eating too much fruit.

How To Resolve Back Pain

2011-03-27T11:23:00.007+03:00

Are you uncomfortable driving in the car? You might even mind that you sit at your desk feeling the pain rather than getting anything productive, putting your business or your job in jeopardy. This sort of back pain problem is common and I think you should do something about it.

First, you should be evaluated by a health professional. You need to know what the source of your back pain is. Once you’ve got that done, you should work towards eliminating anything that is contributing to your back pain. You need to be careful as you address the pain problem because you can easily aggravate the problem.

When you work out, you should always keep the back’s alignment straight without trying to round-it-out. Rows are another move that you should avoid. You need to hold yourself to good posture at all time before you make things even worse. You should also be mindful of the way you are doing a row, dead lift, and other movements.

For any drills that you’ve never been shown how to do, you might want to skip them until you research more on the proper form to perform the routines you have chosen.

Picking things up is the source of more injuries than you might be aware of. It’s surprising how reaching for something on the floor has devastated so many lives.

Many folks don’t pay attention to simple lifting because they don’t consider it as part of their routine.

You have to learn how to lose weight quickly and safely to avoid any back pain before you start your plan.

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· Exercise Is The Best Way To Lose Weight

· Building Muscle As An Aid For Weight Loss

· Technique That Makes You Stronger

· Treadmills For Using Weights

· Discover Something to Motivate You to Exercise

· Abdominal Muscles Exercise Machines

· When Are The Best Treadmill Sales Held?

· Exercise On Empty Stomach

Are Low Carb Diets Recommended?

2011-03-26T10:49:00.002+03:00

Low carb diets are emerging as the newest trend in dieting. But do they really work? ...And if so, are they the solution to weight loss that everybody is looking for?

I think no? Here are why!

Most low carb diets have several problems which make losing weight very difficult for the average dieter.

For example, The Atkins program allows just 20 grams of "net carbs" per day during the first phase of the diet (which usually lasts for 2 weeks). This low level of carbs is often too severe for the average dieter to tolerate for 2 weeks straight, and in fact eating such a low level of carbs can make a person feel weak and miserable all day long (because your body needs more carbs than that for energy).

Therefore, if you follow such diet then the restriction on carbs for the first couple weeks is very severe.

Other low carb diets (such as the South Beach Diet) are not quite as severe as the Atkins Plan, but in our opinion even the South Beach Diet is not as easy to follow as it could be.

We think that a successful diet needs to be easy to follow because that s the only way that people will stick to the diet and lose weight.

Diets should not make average people feel miserable and weak all day long, because if you feel so miserable with diets then it‘s going to be very difficult to adhere to such programs.

We don’t say that all low carb diets are as restrictive, but we say that most low carb diets are so hard to follow that average dieters will probably wind up feeling hungry and weak all day long.

The truth is that your body needs a reasonable amount of protein (Protein Is The Vital Nutrient For Your Body), carbs and fat calories, why we say that low carbs is not the answer to losing weight

To begin losing weight fast we recommend using diet that has no specific "portion limits" at any meal (and dieters can eat as much as they need to at each meal). Also, unlimited amounts of certain condiments can be eaten with every meal such as Fat Burning Diet.

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