Fat Loss Secrets

Lose Your Arm Fat With These Tips!

2010-10-17T13:00:00.000-07:00

Unsightly underarm fat is much more common in woman than in men. This is simply due to the fact that men typically do more heavy lifting than woman and have more developed muscle instead of fat. If your underarms are not properly toned, you are much more likely to have extra arm fat and even extra skin.

The three major causes of arm fat are:

Family Genetics - Take a look around at your next family reunion, is underarm fat common on your aunts and cousins?
Being Overweight - Extra fat in your body must reside somewhere; your underarms is a very common place for it to build up. You may have toned muscles underneath your fat.
Lack of Muscle Tone - If you are at a healthy weight and still have flabby arms, you are simply lacking muscle tone. Instead, your under arms are comprised of fat, skin and little muscle.

Benefits of Arm Fat Reduction

The benefits of arm fat reduction are great. Since fat deposits are very concentrated in under arms, by losing arm fat, you'll reduce your overall body fat percentage which will help improve your overall quaity of health.
The other benefit is why most of us do it: for cosmetic reasons. Larger upper arms can ruin the appearance of posture, draw attention to a larger chest and contribute to an overall appearance of being 'top heavy;.

Ways to Reduce Arm Fat

There are three basic ways to reduce under arm fat.
1.) Diet - If you're overweight, chances are your arms will not be very shapely. In order to lose fat, follow a healthy balanced diet that ensures you eat low-glycemic carbohydrates balanced out with protein and lots of vegetables. Eat healthy fats and avoid junk food and especially fast food, at all costs. If you're drinking regular soda - cut it out of your diet. You'll see really fast results by eliminating 200 calories a day just from not drinking soda any more. Find some great healthy low calorie recipes to inspire you! You may already have nicely sculpted muscles from carrying around groceries or children all day, but if you have extra fat - they're not going to be visible!
2.) Exercise - Some people that are at a healthy weight still have lots of under arm fat. Exercise including cardio and muscle toning exercises will give you results that you are looking for. Exercise is also required for individuals who are dieting to lose underarm fat as well to ensure that your skin retracts faster and your muscles remain toned.
3.) Cosmetic Surgery - This way will cost you lots of money and will be very painful. Most surgeons won't do this procedure on overweight individuals because they know you won't achieve good results. You would, however be an excellent candidate for elective cosmetic under arm surgery if you've just recently lost a lot of weight, say 100 or even 200 lbs. You'll have lots of extra skin if you've just recently lost a lot of weight and plastic surgery is the easiest way to help your body's skin return to a normal appearance.

Exercises to Reduce Arm Fat

You will have to do at least several exercises to remove your under arm fat.
1.) Cardio - Whenever you want to lose any fat, you MUST do cardio. Otherwise, you'll just lose muscle on any weight loss program. Cardio helps you burn calories and burn fat faster.
Diet alone cannot help you lose much under arm fat, if any at all. Diet, compared with cardio and muscle toning exercises will give you the best results.
2.) Muscle toning exercises - See the videos below for several incredible under arm toning videos. Doing these exercises just 3 times a week will definitely show results.
For even bigger (or smaller, depending on how you look at it) results, try these exercises 5 times a week, but no more. Your muscles do need time to rest so the muscle fibers can regrow. When you do toning exercises, your muscle fibers actually rip and tear. Therefore, you can over do it when it comes to muscle toning. For leaner muscles, it's important to use smaller 2-4 lb weights to lengthen your muscles. This will make them look sleeker.
Important tip! Some beginners automatically think that using 10lb weights when doing toning exercises will provide you with faster results. It's true that your results might be faster, but they will WON'T probably be the results that you were hoping for! Only use heavy weights if you want to build bulky muscles. Again, use smaller weights for toning leaner and sleek muscles.
By using heavier weights, you can actually make your arms look bigger.

Benefits To Exercise When Trying To Losing Weight

2010-10-17T12:36:00.000-07:00

A lot of people nowadays are getting more involved in losing weight. As always, in losing weight one would come across the major things that has to be monitored daily such as diet, exercise and adequate rest. To effectively lose weight, one has to understand that without the presence of these three elements, there is no way to experience the best results.

Even if you have a lot of things to look forward to regarding your daily activities, you should be able to allot sometime for your daily exercises to keep your body in shape. You should pay attention to weight loss tips exercise to see what part of your body needs some workout to shape it up accordingly. You don’t really have to engage with too much strenuous activities. It’s enough that you will be able to engage in simple exercises that can be done even inside your house.
The benefits to exercise when losing weight are never ending, and you can notice them the most if you perform the right exercises religiously. Exercising regularly burns the excess calories not needed by the body. Burning these calories would then pertain to the possibility of you losing weight and more of that extra pounds. You can at least look into the amount of calories that you will be burning, like for instance 500 calories a day would be very ideal, however, you can do this in a gradual manner.
If you perform several routinary exercises for losing weight daily, you will then feel more firmness on your muscles and this would result to the improvement of your body tone. This would then motivate you to work harder in losing those pounds.
Your benefits to exercise your way through losing weight includes giving you enough energy for the whole day, this would help you feel better with whatever daily activities you indulge to, you would then also experience less stress on your activities as well as lower down the risk of experiencing hyper tension.
Aside from those mentioned above you may as well experience additional benefits such as prevention of experiencing joint and muscle pains that can be due to your inactive lifestyle. Exercising may also strengthen your bones and prevent you from experiencing osteoporosis. From here, you can determine that your active lifestyle may contribute to living a healthy life. The more activity you engage with on a daily basis, the more chances of you losing weight and obtain a healthy well-being.
So, the answer to the question if exercise is really essential for losing weight is a positive ‘Yes.’ With all of these benefits mentioned, there is no doubt that we need to exercise not only to lose wight but to benefit from it for our overall well-being.
If you are still having a hard time to accept exercise to be a part of your daily activities, then you should read this exercise tips on losing weight and look into the health benefits that you are definitely missing out. You better think harder and decide accordingly, because you are missing a lot.

Top 3 Breakfast Recipes for Fat Loss

2010-10-14T09:55:00.000-07:00

A healthy breakfast is key to fat loss. By eating a healthy breakfast, you’re less likely to eat something unhealthy the rest of the day. Eating breakfast will also make you less hungry which prevents cravings.
But what should you eat for breakfast? The most common fat loss mistake is to start your day with starchy carbs like cereals or muesli or oats. While you need carbs for energy, it’s easy to overdo them and get fat.

That’s why the 8 nutrition rules advise to avoid starchy carbs at breakfast. What should you eat then? Here are the 3 simplest & quickest breakfast recipes that don’t contain starchy carbs and that will help you lose fat.

1. Omelets. High in protein, low in carbs, high in veggies. You can remove the yolk if you don’t believe dietary cholesterol doesn’t influence blood cholesterol. But realize you’re throwing away all the vitamins and half the protein.
Avoid boredom by rotating the veggies. For even more variety, add meats or cheese and learn to use spices. Here are some ideas:

Veggies. Baby spinach, mixed peppers, broccoli, Brussels sprouts, …
Meats. Ground round, minced beef, chicken ground/slices, tuna, bacon, …
Cheese. Feta cheese, grated cheese like Pecorino or Parmesan, …
Spices. Cumin, black pepper, cayenne pepper, sea salt, …

2. Cottage Cheese. High in protein, no carbs, zero preparation time. You might need time to get used to its taste. Quark cheese works too if you can find it. So does plain fat free yogurt although it’s lower in protein.
Avoid boredom by switching the fruits and/or nuts. And try cottage cheese with tuna so you can also add veggies like cucumber. Ideas:

Nuts. Almonds, walnuts, cashew, peanut butter, …
Fruit. Chopped banana, pineapple, apples, pears or berries.
Tuna. Sounds gross, but tastes good: try tuna with cottage cheese.

3. Smoothies. Take zero time to prepare. Get a strong blender. Throw (frozen) veggies, fruits & whey in there. Mix it. Done. Some tips:

Get cheap whey with little carbs like ON whey.
Vary your fruits and veggies to avoid boredom.
Check the smoothie/shake recipe thread in the forum.

What about portion size and calories? If you stick to the 8 nutrition rules for fat loss, you can eat your stomach full without ever having to worry about this and while losing fat. Check them out.
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Fat Loss : A Synergistic Approach

2010-10-13T13:20:00.000-07:00

In this day and age everyone has a set idea of what they want to look like, but have difficulty obtaining it. Whether it is those annoying love handles or a little excess fat on the thighs, cutting calories can help. By incorporating a proper diet and exercise program into your daily life you can get on your way to that figure you always wanted.

Your Body
The body liberates energy from its tissues and stores when the caloric intake is less than the caloric output. If this occurs there is a loss of fat along with lean body mass. When planning to lose fat, one must first establish a body composition goal. Men lose fat easier than women due to hormone differences. This is because testosterone levels in men are higher, helping them to maintain more muscle mass.
The hormone system of women resists change in the body composition as a protective mechanism that helps conserve energy stores during pregnancy. It is for this reason that women lose fat slower than men do and find it difficult to maintain a body fat percentage lower than 16%.
Cutting calories is a way of losing fat if done the correct way. A way of doing this is by reducing your total daily caloric intake by 4 calories per pound of lean body mass. Let's say you are a 180-pound male with 18% body fat. This would mean that your lean body weight is about 147 pounds (180-(180*0.18)). With a lean body weight of 147, you should eat 588 calories less (147*4). If you were on a 2891 calorie diet, 55% over BMR, then you would consume 2,303 calories.

There are 3,500 calories in a pound of fat, therefore it would take you about 6 days (3,500/588) to lose one pound of fat without losing lean body mass. It is possible to lose fat at a quicker rate, but you run the risk of losing lean body mass in the process. The average person can lose one pound of fat in a week without losing lean body mass.
Subtracting calories should come from each meal, not just one or two. You would want to take out about 117 calories of each meal if your were eating 5 meals a day and 93 calories of each meal if you were eating 6 times a day. When cutting calories you want to do it from dietary fats, saturated fats, cholesterol, sweets and sugar containing food first. You would then want to take calories from simple carbohydrates followed by complex carbohydrates. We want to take calories away from these areas because they are the major fat causing culprits in any diet.
Complex carbohydrates should be decreased at a minimum since they help to maintain blood-sugar levels and provide a steady supply of energy. Also, fat burns more efficiently in the presence of carbohydrates in the diet. Proteins should never be decreased when cutting calories. Amino acids are the last source of energy the body has and their primary function is to repair and rebuild muscle tissue. The body ends up using more calories processing protein than it derives from the protein consumed
It is important to eat five meals a day to help keep metabolism up along with blood sugar and insulin levels under control. Eating meals throughout the day also allows protein availability to support growth and recovery along with helping your body not to store fat in a response to "famine". You also want to eat with regard to the next three hours of activity. If you are going to go workout then you are going to want to eat more calories than if you were going to sit at the computer.
Many diets claim that little or no carbohydrates are the way to lose weight/fat. The basis behind this is that carbohydrates not used as energy turn to fat. To decrease the amount of carbohydrates turning to fat, people will eat little or no carbohydrates. The problem with this is that your body's main source of energy comes from carbohydrates. Cutting carbohydrates to use fat as an energy source is unrealistic since most of the fat in your body is in a form that cannot be used for energy.

Where Does The Energy Come From?
Instead the energy is coming from the breaking down of proteins. This becomes problematic since muscle is needed to break down fat, and protect against muscle soreness and fatigue. It is, also, for this reason that you must consume enough protein in your diet. Another mistake people make is cutting out the fat in their diet. While too much fat in your diet will lead to an increase in body fat, too little fat in your diet can also be problematic.
Fat acts as carriers for fat-soluble vitamins A, D, E and K. Fat has also been found to cushion your kidneys, liver and nerves. Very low amounts of fat intake can also lead to increased cholesterol. Fat is needed to transport the cholesterol build-up off the artery walls and bring it to the liver for processing.
Cutting calories is an effective way of losing fat if done correctly, but it can not be done alone. By consuming a healthy diet and participating in a workout program specific for your needs, it becomes easy to lose that fat and keep it off. By following the guidelines above, you can look great and feel great about your body.

Top 10 Methods And Tips To Reduce Fat Content In Your Diet

2010-10-08T15:37:00.000-07:00

at reduction in our diet becomes more of an issue each day - as America gets... FATTER. Jeez, that didn't sound too good! But that's the truth. There are so much fat content in our diet that fat reduction can no longer be ignored. Cheese, margarine, and butter - all are loaded with fat. What's a better way to reduce fat than get rid of those ingredients?

Good question, simple solution, but it's easier said than done. Fat reduction isn't quite easy when majority of the population loves to eat fatty food.

Did you know: we are currently dinning out in restaurants 3 to 4 times a week! And each restaurant meal contains 1,000 to 2,000 calories - as much as our recommended daily intake! What's more, these meals contain at least 50 to 100 grams of fat!

But all is not lost, here are 10 great tips on fat reduction, and following a healthier diet (in no particular order):

Replace butter, margarine, and hard fats with low fat spreads, or polyunsaturated margarine. Tip: for toasts and sandwiches, replace the butter, margarine with reduced sugar jams and marmalades.
When cooking meat, always trim away visible fat and skin.
Cut down your intake of high fat red meats, and eat more lean white meats such as fish and chicken.
Use tofu and beans as an alternative source of protein.
Steaming is one of the most healthy ways to cook vegetables, chicken, and fish.
Use different types of spices and seasonings to spice up your low fat recipes and diet. Fat reduced foods don't have to taste bland.
Use skimmed milk instead of full fat milk.
When roasting or grilling meat, place on a rack to allow the fat to drain.
Eat out less often, and eat home cooked meals more. It's not only healthier, it saves you money.
Everyone should know this - exercising regularly and eating a healthy, low fat diet is the best methods to fat reduction. Not through some fat burning pill or fat reducing miracle. It's just good, common sense.

Follow these 10 tips, and you're already ahead of majority of the population. These tips are an excellent start to fat reduction in your diet, and to lead a healthier, happier life

Diet and Exercise to Control Body Fat

2010-10-08T04:45:00.000-07:00

The food we eat provides the building blocks required for cellular construction as well as all metabolic and chemical reactions which our body performs to function in good health. In the same fashion, our diet and level of physical activity directly influence our hormones that determine if fat is stored or burned as fuel. Medical researchers now understand that where fat is stored in the body can determine risk of disease and how we can alter our diet to promote natural weight loss.

Fat Placement is a Risk Factor
Until recently, medical science has viewed our white fat cells as nothing more than an inert storage facility for extra calories. Research has debunked that theory by demonstrating that our fat is a viable organ within our body which is metabolically active, secreting and reacting to chemical messengers which influence our health and weight loss abilities.
The results of a study published in the Proceedings of the National Academy of Sciences show that the risk of metabolic disorder is heightened when fat is stored in the abdomen and significantly lowered when fat grows on the thighs or lower parts of the body.
Interestingly the study authors found that abdominal fat grows by increasing the size of existing fat cells whereas fat cells multiply in number on the thighs and lower body. Abdominal fat is more dangerous to your health because the cells are stretched beyond their normal capacity, leading to metabolic dysfunction.
Using Food Balance to Control Fat Placement
Fortunately we can control where fat is placed on the body in several ways. The food we eat has a significant impact on fat storage and metabolism as we can choose both the quantity of food eaten as well as the nutritional composition of our diet. A diet high in refined carbohydrates which quickly break down into glucose and raise blood sugar causes excessive triglycerides in the blood. These blood fats must be cleared quickly after each meal and are converted to fat for storage on the belly.

Include Protein and Fat with Each Meal
The first step to controlling how and where fat is stored is to cut back or eliminate carbohydrate foods which trigger a rapid rise in blood sugar. All processed carbohydrates and sugar laden foods will initiate the cycle which results in abdominal fat storage. Substitute protein and fats from healthy nuts, seeds and minimally cooked meats. These foods don’t convert to glucose quickly and are much less likely to spike blood sugar and convert to fat.
Exercise Helps to Burn Fat as Fuel
Exercise is essential to good health, as it provides a catalyst to burn excess calories so they aren’t available to be stored as fat. When you exercise regularly, the body is conditioned to burn calories for fuel so they don’t end up as a source of body fat. Some amount of fat is essential to our health, and exercise encourages the formation of brown fat which is dissimilar to white belly fat because it promotes fat metabolism through a process known as thermogenesis.
The type of foods we eat provide metabolic cues to instruct our body how and where to store body fat. Eliminating junk carbohydrates and replacing them with lean protein and monounsaturated fat sources will blunt blood sugar swings and encourage fat metabolism. Exercise is necessary to provide the catalyst for caloric utilization which encourages ideal health and natural weight loss success.

Lose Weight, Burn Fat with These Calorie Tracking Tips (2)

2010-10-08T04:43:00.000-07:00

Tip 2. Set a Realistic Weight Goal and Time Frame
One of the primary reasons that dieters fail to achieve their weight goal is because they haven’t set an attainable goal and time frame. It’s important to keep in mind that your excess weight didn’t appear overnight, and you’ll need to allow enough time to drop the pounds in a healthy way.

Also, don’t set your end goal too low, as your body will switch into survival mode and resist dropping below a certain plateau weight. Plan to drop between .5 to 2 pounds per week, as losing faster than this will cause the fat to release stored toxins into your blood which can have negative health implications.
Tip 3. Pull It Together with Exercise
Most people attempting to lose weight know that they need to eat less and exercise more. The vast majority of people trying to lose weight don’t incorporate any type of regular exercise into their plan. While it’s possible to drop weight without physical activity, you are destined to fail because you significantly increase the chance of hitting a weight block plateau.
Dieters who incorporate exercise are 4 times more likely to avoid the body’s natural resistance to a reduced calorie diet, and achieve a healthy weight. Get serious about a regular fitness program, and plan 20 – 30 minutes at least 3 days a week. Use an exercise chart to keep track of your progress.
Weight loss requires a total commitment and lifestyle change to deliver the permanent results your body deserves. In order to achieve your goal, you must understand the mechanics of weight loss. Set your weight goal and timeframe, and determine your daily calorie requirements to drop to a realistic weight. Get physical and avoid the weight loss plateau, the most common cause of failure. Dropping weight isn’t easy, but the reward is a happier and healthier you.

Lose Weight, Burn Fat with These Calorie Tracking Tips (1)

2010-10-08T04:41:00.000-07:00

Weight loss is the main reason nearly two-thirds of American’s are on a diet, yet only 1 in 8 people have an accurate idea of how many calories they really need to accomplish their goal.

According to a survey from the International Food Information Council Foundation, more than half of the people were unable to even guess the number of calories necessary to maintain their weight and 25% wouldn’t even attempt a guess.
The health implications of this finding are of critical importance to those overweight or obese individuals who are unsuccessfully trying to lose weight. Excess fat, especially in the mid section is directly linked with increased incidence of heart disease, stroke, diabetes, many cancers and even Alzheimer’s disease.
The fact that so many people don’t know their daily caloric intake, and more importantly, the calories required to lose weight and attain a desired goal, means they are destined to fail in any weight loss attempt. These tips will provide the essential basics to begin a healthy weight loss lifestyle and reduce the inherent risks of carrying those excess pounds.
Tip 1. Monitor Calories and Track with Nutritional Software
The basis of any weight loss program requires a firm understanding of the number of calories consumed. The first step is to determine the number of calories required to hit your weight loss goal, and then the calories necessary to maintain that weight. Online calculators can provide the correct counts for you, based on your particular metrics and physical activity.
Once you have an idea of your daily calories, you’ll need to keep a record of all food and drink consumed using Nutritional Tracking Software. It’s important to be accurate, especially until you get a good feel for the calorie content of different foods.
Choose foods from all different food groups, and avoid processed carbs, sugary sweets and fried foods. You’ll find you no longer have room for those empty calories, as you fill up on virtually unlimited quantities of nutritional, low calorie raw leafy greens and vegetables.

Tips for Rapid Fat Loss!

2010-10-08T02:35:00.000-07:00

Are you looking for that “jump start” to rev your metabolism and get you bathing suit ready? The following ten tips will improve your workouts and ignite your metabolism. Try some or all of these tips, but beware, the result may be a number of admiring second glances and stares when you don that bikini or pair of trunks

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1. The majority of your workouts should be composed of free-weight or cable exercises.
Compared to machines, free-weight and cable movements often require more skill, create muscular balance, and have a greater metabolic cost. For example, it is more difficult to balance the weights, and to coordinate muscles when performing free-weight exercises. Although this may sound like a disadvantage, it is actually a benefit. By balancing and stabilizing free-weights or cables you are working more muscles through a greater range of motion resulting in more muscles developed and more calories burned.

2. Use mostly compound (multi-joint and multi-muscle) exercises.When focusing on improving body composition, you can’t worry about “detail” exercises, so you should use exercises that’ll get you the biggest bang for your buck. Isolation exercises can be used at the end of a workout to work on a specific weakness, but only do the bare minimum.Virtually every savvy fitness professional is privy to the fact that compound exercises recruit the most muscle groups for any given body part.
If you seek lean muscle and the increase in metabolism that comes with it, you must choose exercises that allow for the greatest load. One of the main reasons why squats are superior to leg extensions for quadriceps development relates to the fact that the load you can expose the quadriceps to is much greater with squats. That’s why presses and dips will give you great triceps development, while triceps kickbacks will do little for triceps development and even less for the metabolism.
A good rule of thumb is to use lifts that will allow you to use the most weight. These will have a systemic effect on your body that’ll help maintain or increase your muscle mass, and in turn ignite your metabolism.

3. Super-set or group exercises.
Perform either non-competing muscle group training or antagonist training. Non-competing muscle group training would involve doing a set of a lower body exercise, and following it up with an upper body exercise Antagonist training is executed by alternating exercises that target opposing muscle groups (e.g. chest and back). The list of benefits includes: quicker recovery, greater strength levels and shorter workout times.
This design can be a huge advantage in your mission to burn fat. If you alternate exercises for opposing or non-competing muscle groups, you’ll be able to keep your heart rate elevated and burn calories like a blast furnace!

4. Keep rep ranges, in general, between 8 and 12. Through research, it has been determined that the best range for hypertrophy (muscle gain) is roughly between 8-12 reps. Since the main focus of your resistance training efforts is to gain lean body mass and stimulate your metabolism, this rep range fills the bill perfectly. “High reps for tone and fat loss” is the “big kahuna” of all training myths! Somehow the aerobics, yoga and Pilate’s community have convinced us that when we perform bodyweight exercises or light resistance training for high reps, our muscles magically take on a beautiful shape without growing or bulging. On the other hand, if you challenge yourself with moderately heavy weights, your body will take on a bulky, unflattering appearance. If you believe this, you probably still believe in the Tooth Fairy!

5. Rest only 30 to 60 seconds between sets.
When you keep the rest periods under one minute, it’s easier to stay focused on the task at hand and keeps your heart rate elevated. In addition, it forces your muscles to recover more quickly between sets, along with keeping your nervous system revved up. If your first movement in an upper/lower body superset is squats, you might want to rest 60 seconds before attempting your second movement. However, if your first exercise is a fairly “easy” exercise, like lat pull downs, you might only wish to wait 30 seconds before doing the second part of the superset.

6. Every session should consist of approximately six to eight exercises. Why? Because empirical evidence has shown that normal trainees can consistently maintain six to eight exercises per session without burning out.
It’s imperative to base your exercise selection around compound, multi-joint exercises. Seventy-five percent (75%) of your exercises for each session must be compound exercises. Six single-joint isolation exercises are not going do the trick. Sure, you can perform a few isolation exercises, but the majority of your exercise
choices should be multi-joint.

7. Perform Total Body Workouts
First and foremost, you must drop the notion that a muscle group can only be trained once or twice a week. Fitness enthusiasts from the past didn’t train that way and you shouldn’t either. The more frequent muscle producing / fat burning sessions you can have, the better.

8. Cardio is not the cure-all for Obesity
Cardiovascular exercise aids in the creation of a caloric deficit, but the caloric expenditure during cardio is temporary. Strength training addresses the core of the problem by permanently increasing the rate at which the body burns calories by adding muscle. The best programs will include both strength training and cardiovascular training, but the core or the programs effectiveness is resistance training.

9. When you do cardio, do it first thing in the morning.
Do your cardiovascular training first thing in the morning on an empty stomach. You’ve gone 8 or more hours without eating, so your blood sugar levels are at their lowest when you first wake up. After about 10-15 minutes of cardio training on an empty stomach, you’ll have burned up all your remaining blood sugar.
Once your blood sugar is used up, the only remaining source of fuel your body has to continue with your cardio exercise is your stored body fat.

10. Vary your pace during your cardio training sessions.
Don’t maintain a constant steady pace while you’re on the treadmill or elliptical machine. Numerous studies have shown you’ll burn more calories and more fat if you train in intervals.
Start out by going for 1 minute at your normal walking pace. Then, for the next 30 seconds, speed it up to a run. After the 30 seconds at an increased pace, slow back down to your original pace for 1 more minute. This is known as an interval. Repeat this interval style cardio for 10-20 minutes.
Performing your cardio in this “interval” fashion will allow you to burn more fat and calories in less time than just keeping a nice steady pace. This will increase the results you see while reducing your time on the treadmill, stationary bike, or whatever form of cardiovascular training you do.

Exercise is a MUST While on Diet

2010-10-06T12:50:00.000-07:00

Many studies have shown that while dieting alone is effective in reducing overall weight, following a good exercise program such as the one presented in chapters 12 and 13 makes your body even more efficient at losing fat, especially during the first month of your fat-reducing program.
Ten minutes of exercise is approximately equal to 100 calories burned. The basic four-week Fat-Burning Metabolic Fitness Exercise Plan calls for 300 minutes of exercise per week, resulting in about 3,000 calories
burned from physical energy expenditure alone. So, by exercise alone, you will be losing close to one pound of fat per week. The added benefit is that the program is designed so that you are exponentially increasing your
metabolic rate. So, you are losing fat on three fronts: from the food plan, from the exercise plan, and from a metabolic boost.

Fiber Is Important !!!!!

2010-10-06T12:47:00.000-07:00

Fiber is simply plant food that passes undigested through the small intestine. There are two basic types of fiber: insoluble and soluble. Insoluble fiber holds less water and includes vegetables, most bran products, and

whole grains. These food types provide bulk and help to normalize bowel movements. Soluble fibers hold up to forty times their weight in water and include oats, any type of legume, beans, and psyllium. Citrus and apples, the most soluble fibers, hold one hundred times their weight in water.
These items provide the primary food source for friendly bacteria in the intestinal track. When you do not get enough soluble fiber in your daily diet, this can lead to reduced growth of friendly bacteria, increased growth of unfriendly bacteria, constipation, and increased risk for colorectal cancer.
The National Cancer Institute and the American Heart Association recommend eating an average of 25 to 30 grams daily. A recent study published in the Archives of Internal Medicine shows that a high intake of
dietary fiber, especially water-soluble fiber, is associated with a reduction of coronary heart disease.
If you have type 1 or type 2 diabetes, eating twice the recommended amount of fiber can have a significant effect on your blood sugar levels. A study by the American Diabetes Association indicates that diabetics could significantly reduce their blood sugar by eating up to 50 grams of fiber per day. This study also showed that a high-fiber diet improved cholesterol levels and lowered the participants’ risk of heart disease, which is a major cause of death among people with diabetes.
A long-term study published recently in the Journal of the American Medical Association stated that eating a high-fiber diet also helps to take off the fat and keep it off. Young adults who ate at least 21 grams of fiber
per day gained an average of 8 pounds less over a ten-year period than those who ate the least amount of fiber. When you consider that a bowl of oatmeal or whole-grain cereal can contain up to 25 grams of fiber, it is not difficult to get sufficient fiber in your daily diet.

The Fat-Burning Bible High-fiber foods include the following:
• Raw or lightly cooked vegetables
• Cereals, rolls, and bread made from whole-grain flour
• Nuts, beans, peas, lentils, potatoes, and yams (with the skins on)
• Whole grains, such as whole wheat, brown rice, whole or rolled
oats, buckwheat, amaranth, and brown rice
• Raw fruits such as apples (with the skins on) and oranges
• Dried fruits such as raisins, apricots, dates, and prunes (Buy organic
dried fruits, since the drying process concentrates the level of fungicides
and pesticides.)
When you increase your daily intake of fiber, do it slowly at first to avoid discomfort and flatulence. Make sure to take a multivitamin, since fiber speeds digestion and might deplete the body of certain vitamins.

Food Programming versus Dieting

2010-10-06T12:42:00.000-07:00

I am often surprised at how little people understand about how the three food groups—proteins, carbohydrates, and fats—function in synergy to maintain physical health. You cannot avoid consuming any one of these kinds of nutrients and expect to be slim, metabolically efficient, and balanced.
Yet we live in a culture where popular diet books have made fats and/or carbohydrates the foods to avoid. Some diet gurus advocate an almost total avoidance of carbohydrates and a large intake of protein. Others give you the idea that all fats are bad—the eating-fats-equals-gettingfat myth. And some downplay the importance of choosing unsaturated fats, such as olive oil and soy butter, over saturated fats, such as dairy butter and cheese, telling you that it is actually healthy to eat foods with lots of butter and cream sauces. Of course, these foods taste good, but is a constant diet of foods cooked in butter, covered with melted cheese, and swimming in cream sauce good for you?

The bottom line is that over the short term you can probably lose weight on almost any diet out there, no matter how strange or how calorically restrictive. But you should ask the following questions when considering
a new food program:

• Will this program work in the long run? In other words, will you be able to keep the fat off once you’ve managed to take it off?
• Is this program so calorically restrictive that you will have to live with hunger 24/7 (and be tempted to go off your diet or binge)?
• Will this program help you lose body fat while rebuilding lean muscle mass?
• Will this food program make you healthier—that is, lower your cholesterol and triglycerides?
• Will this program help you feel energized or make you exhausted and cranky?

How To Lose Stomach Fat

2010-10-03T11:34:00.000-07:00

1. Low levels of body fat.

Remember that lean, skinny kid we all used to pick on in school, the one who could eat 5 school lunches and not gain a pound.

We called him "Twiggy" or "String Bean."

Well, he holds the key to killer abs.

Having washboard abs simply has to do with having low levels of body fat. All of us already have abs. It's just that most peoples' are covered by a layer of fat.

So no matter how many crunches you do or how long you fry yourself with an "Abtronica (little Adam Sandler Hanukkah Song joke there) you will not lose stomach fat doing exercises alone.

2. To lower your body fat, you need to focus on a combo of two things: Your nutrition and your cardio.

For the best results to burn body fat, you should begin to gradually reduce your calorie intake as you increase your cardio/aerobic intensity.

After figuring your maintenace calorie amount, start to reduce it by 150-200 calories a day until you see results. If you don't see some results after a couple weeks, reduce it again by 150-200 calories. Continue this until happy with your levels of fat and that you feel you can adequately maintain.

Do 3-4 cardio sessions a week, 20 minutes a pop. That's all you need to help condition your metabolic rate to speed up and burn calories at rest.

3. Finally, begin adding resistance to your abdominal exercises.

Use weighted ab crunch machines, put a dumbbell between your feet for weighted leg lifts, or hold a dumbbell against your chest while doing crunches.

So as you're losing stomach fat from working on the first 2 steps, you're also starting to add lean muscle to your abdominals by using the 3rd step.

This creates more lean abdominal muscle so when you do lower your levels of body fat, you have a muscular, carved out midsection.

As all three steps work together, you can bet you'll lose stomach fat and get lean, six pack abs.

Fat Loss Diet Tips & Secrets

2010-10-01T14:59:00.000-07:00

Losing fat can be a lot easier than gaining muscle. In fact you can lose 50 - 60 lbs in 4-5 months more easily than you can imagine. But, you have to be very careful when losing weight not to lose lean mass also!

Secret Tip #1

At first fix your diet so that it satisfies your body's needs. In order to do that you have to make some calculations. To maintain your current weight you have to multiple it by 20 and you will get the right calorie-intake. For instance, if you weigh 170lbs you have to take 3400 calories a day. Make sure that 30%-40% of them come from carbs, 40%-%50 come from protein and 5%-10% are fat.

You have to eat at least 5 times a day and have small meals. The best method is to divide your daily food in 6 meals and to have one every 3 hours. If you want to lose fat you have to decrease your daily calorie-intake with about 500 calories. The secret here is that it is better if these 500 calories come from carbs. This means - less fat-building material.

Secret Tip #2

Your weight training work out should be intense to maintain or even build lean muscle mass. Using lighter weight for more reps to burn fat is a myth!

Secret Tip #3

To burn extra calories you should also do some kind of aerobics: cycling, running, swimming, playing basketball, football etc. Do 30 minutes every day.

Secret Tip #4

The best supplements that you can take are listed below. They are simply the best and will help speed your fat loss results.

Herbal Fat Melter

Cybergenics Quick Trim

Recommended book : insider secrets to Fat Loss

Fat Burning Diets - The Fat Burning Furnace

2010-09-30T15:41:00.000-07:00

Rob Poulos actually invented and introduced the Fat Burning Furnace method of getting the weight off quickly and somewhat painlessly. What immediately caught on with people was the fact that they could see dramatic results from the plan in as little as 60 minutes per week. Unlike many trendy fat burning diets out there that sometimes worked, sometimes didn't and more often than not failed. This actually worked. In some cases better than expected.

It is such a simply concept. A way to speed up your individual metabolism and at the same time put on more of the lean muscle that your body needs to help it to rid its self of the unsightly and unwanted body fat. That is something that fat burning diets alone are unsuccessful at doing because people still like to eat what they normally eat. You know the tasty things that got the fat on there in the first place.

For years it was thought that doing the standard cardio exercises was the main thing that was needed in order for the success to happen. Bit for normal folks that is not necessarily true.
It has been shown that in as little as three sessions of twenty minutes each when combined with some sensible eating and fat burning diets, you can see amazing results. The secret here is that when you do these specific repetitions that are shown in this program, your body will continue to work and use energy and thus burn off more calories and weight. This is because your body works harder at maintaining the leaner muscle mass and the end result is going to be quite pleasing to the eye.

The thing to keep in mind here is that the more lean muscle that your body develops, the harder it will work on maintaining that mass and then you will end up burning off more weight by doing normal things like relaxing on the couch. This has been scientifically proven a long time ago and is nothing new to the area of weight loss. It's just that often people get caught up in the fat burning diets and forget to do the other things that help to expedite the end result.

The biggest single help to you in this trek is that you need to remember to eat more meals and to make them in smaller amounts. This act will spread the calories over a longer period of time and give your body and the newer lean muscle more of a chance to work it off between settings.

Recommended book : Fat Loss Fundamentals - A Step by Step Fat Loss Guide

Stop Excess Body Fat - Facts On Fat

2010-09-30T15:38:00.000-07:00

The average American gets less than 50 minutes of exercise a week! Obesity is increasing to epidemic proportions - not surprisingly as we are surrounded by food outlets everywhere we go ! What are the risks of excess body fat and what can we do about it ? Breaking news yesterday shows that a pot belly and excess fat in that area can increase your chances of suffering from heart disease.

Excess body fat is linked to major physical threats like heart disease, cancer, and diabetes, gall bladder disease, gastro-intestinal disease, sexual dysfunction, osteoarthritiis, and stroke. That is a pretty alarming list! Add to that it also looks ugly and this makes you very frustrated in your daily life and it can reduce your confidence level. This excess body fat is strictly dead weight! It also leads to a shorter life span. Excess body fat is not the cause of cellulite but excess fat does make getting rid of cellulite a lot harder than it would be if the excess fat was not there.

We all know that diet and exercise are the answers to our little problem. But get this, did you know that if you ONLY diet without any exercise program then there is a risk that you will lose vital muscle content as your weight decreases. And it is not just reducing fat intake that causes excess body fat. In a recent study patients who lost 54 percent of their excess body weight (by following a specialized high-protein diet) showed considerable improvement in their liver function (which is quite interesting since many still believe that high-protein diets harm the liver).

Consume high-quality dietary fibre: Enhance liver health with fibre, which binds to bile and eliminates fat-soluble toxins from the body. Aerobic exercise in conjunction with strength training and a proper diet will reduce body fat.

Exercise
Exercise helps to maintain muscle tissue, while promoting more fat loss, therefore conserving the metabolic rate and helping with successful long term weight loss and weight management. Exercise with your pet, as approved by your veterinarian. Exercise also plays a major role in losing body fat and preventing muscle loss.

Exercise regularly. Research shows that exercise helps to enhance glucose uptake in the liver, thereby lowering fatty liver disease. Exercise, massage and aerobics can all play a part in helping solve the cellulite problem, however these methods DO NOT address the PRIMARY, underlying cause of cellulite, which is a weakening cell structure brought on by a deficiency in the healthy essential fatty acids.

Lose Belly Fat - My Top 10 Tips

2010-09-30T15:33:00.000-07:00

How often do you wake up everyday looking in the mirror and pinching that nasty belly fat? How about when you put on a pair of pants or even jeans, only to be sucking in so you button everything up? I know, it's a pain in the butt and can be very depressing for some people. But, it doesn't have to be that way. You can take back your life and your health this very moment by making a decision to lose that belly fat once and for all. I have a lot of information available that I could give you, but that wouldn't be fair to my paying clients. So what I'm going to do is give you my top 10 tips that you need to use right away in order to start losing that belly and start getting back your life.

Are you ready? Here we go.

Tip 1: First thing you have to do is go into your refrigerator, pantry, cupboards and throw out all of the junk food. I am talking about everything! This includes cookies, candy, chips, cake, pastries, dessert, pretzels, crackers, muffins, doughnuts etc. All of this stuff is pure garbage. It's all processed junk that leads to excess belly fat. It will do you no good in the long run and can only harm you in the process. A lot of the stuff found in these foods contains toxic chemicals that have been linked to obesity, type II diabetes, and an increase risk of cancer. All bad stuff. Also, the best thing about throwing all of this junk out is that you can't eat it. Plain and simple. Out of sight and out of mind. So when you go searching through the cabinets at night because you have a craving, there is nothing there that can harm your body.

Tip 2: Go grocery shopping right away after you have thrown everything out. When you go shopping, I only want you to pick up a small list of items. I have found that in the beginning of a weight loss diet, many people do better eating the same thing each week as opposed to each day. This enables them to break into the diet much better, therefore what they becomes habit and they accept it. It's also easier and less time consuming. The only stuff I want you to get is anything that runs, swims, flies, or grows from the ground. Think about that for a second. This means buy all natural food. No processed stuff. This one thing alone will help your body break down the excess belly fat. So, only buy stuff such as chicken, fish, any type of lean meat along with vegetables and fruits. No starchy carbs.

Tip 3: Avoid white, processed, high glycemic carbohydrates. If you have a lot of belly fat on your frame, you tend to be more insulin resistant. This is why diabetics have to take insulin shots. They have forced so many carbohydrates down their stomachs that their body did not need. A result of this was they become insulin resistant and develop diabetes. Also, when carbohydrates from these type of sources are not present in your diet, your body primarily relies on body fat to fuel everyday activity. So when insulin is not released, the body starts breaking down body fat. This is exactly what we want to happen.

Tip 4: Consume protein in every meal. Each meal I want you to consume a serving of protein. This equals 3 to 4 ounces. Since you will be exercising, you will need the extra protein in your diet in order to repair your muscles that were damaged. Also, protein has been found to increase your metabolism because of it's thermic effect on the body. What this basically means is that when you consume protein, the body has a harder time of breaking it down so it has to use more total calories. Protein is actually 30% more thermogenic than carbs or fats.

Tip 5: Eat 5 - 6 times a day. If your nervous about eating this much through out the day then you can substitute 2 to 3 meals with protein shakes. They are quick, easy and provide you with around 20 grams of protein per serving. You want to eat 5 to 6 meals so you can keep your metabolism revved up through out the day.

Tip 6: Exercise at least 5 days a week. Yes that's right 4 days a week. I don't care what you do. Even if its walking. You have to be active. The more active you are the better and faster you are going to lose belly fat. A quick tip is at first, do something that you like. Some people like to walk with others, that's fine. Other people like to play sports or games of pickup basketball. That's OK too. Another good activity is biking around your town or local trails.

Tip 7: Drink as much water as possible. Water is the key to life and one of the keys to your health. If you don't drink enough water, you will become dehydrated. It only takes a 2% drop in water levels before performance suffers. Another thing about water is it helps with digestion and helps to keep everything moving and working in the body. It's also good for the skin as well.

Tip 8: Consume lots of fiber. A lot of people lack fiber in their diet because of the types of food they are eating. A reduction in fiber intake can lead to an increase in colon cancer and well as bowel problems. Fiber has also been found to reduce cholesterol and waist fat. Another good thing about fiber is it keeps you feeling full all day long. By feeling full all day long, you have a decreased likely hood of giving into cravings. Great places to get a lot of fiber are oatmeal, beans, yams, berries, broccoli, avocados, nuts, and apples.

Tip 9: Have a buddy system in place. Having a solid foundation or circle of people that you can rely on when dieting is such an advantage over someone else who is doing it all alone. Having a team is like anything else in the world that you want to be successful at because its an essential trait to successful people. A buddy system will push you through your workouts and will keep you accountable for your actions. You can even make a friendly game or competition out of the whole thing. That will really fuel motivation.

Tip 10: Don't be too hard on yourself. I know this sounds too simple, but its true. If you have a bad day or slip on your diet a little bit, don't beat up yourself. No one is perfect all the time and neither will you be. Just jump back up on that horse and keeping heading down the road of success.

The Secret to Burning Fat

2010-09-30T15:31:00.000-07:00

One of the most popular approaches to weight loss is the idea of finding ways to focus on burning fat. Using many approaches including eating special foods and following particular exercise programs this book entitled The Secret To Burning Fat is getting a lot of positive attention and though there are always critics they don't seem to be very loud or powerful at present.

There has long been a controversy about diets in general. Some people say diets to lose weight are futile because if you are successful in actually getting yourself on the diet you might lose weight over a period of time but then you inevitably lose your focus, get sick of the diet, or revert back to old patterns that make you fat again. Here we run into a mystery that is so familiar. We often try to change our lives for the better but the change turns out not to be durable

The question really becomes not so much what diet to use to lose weight because all of them work to some extent but once the diet has worked and you have lost weight how do you keep the weight off? How do you maintain the change? Successful dieting becomes a matter of knowing how to change and stay changed.

Ultimately this is a question that's important in many areas of our lives.

So then we can look at it in two ways... a negative way and a positive way We can be pessimistic and fatalistic and say there's no way to keep the weight off so forget about the diet. That basically keeps us stuck in one place where we're too heavy and we're dissatisfied with ourselves and we're not even trying to struggle against the problem. The other alternative is to say that actually mounting a positive campaign even if we don't have a durable success this time will help us learn a little bit more about how to do it and if we fail we can try again later and perhaps do better then. To lose weight by getting on the diet and sticking with it until the weight is lost and the goal is attained is always a good chance to learn something more and to find some success with regard to this business of maintaining change.

There are many diets to choose from. Some say the best diet is simply to eat less. Along these lines taking in lower amounts of carbohydrates is a favorite approach to dieting and is used in diets like the Atkins diet or the South Beach diet. Other diets are more finely tuned and orchestrate the various foods that you eat... which ones go together and how much. Some diets use other more psychologically and socially oriented techniques to help you change your culture and maintain your change. These are diets like Weight Watchers, Nutrisystem, and others.

One of the most valuable approaches to diet is to identify and focus on diets that use special foods and special substances to help you burn more fat. The advantages of this kind of diet are and that the weight-loss is the result of something more focused than just a general lowering of the overall amount you take in. These dietary focuses target the idea of fat and kinds of fat, fat burning, elimination of fat in food you eat, and taking special substances and eating special foods that raise your metabolism and help you burn fat stored in your body or fat that is taken in when you eat.

It seems apparent that these approaches to weight-loss focusing on fat, eliminating it, and doing things that help you change your image of yourself as well as the culture you feel you're functioning in work better in the long run to facilitate long-term maintenance of weight-loss.

2 Ways to Lose Fat

2010-09-30T15:29:00.000-07:00

Guys or girls are you looking for those nice cut up arms, legs, chest, and abs? Do you want a routine where its intense, quick and super effective? Have you been dying to find some routine that when using it you actually feel confident that it is working. Well I have an insane workout that i have read by one of world's top trainers! This workout plan only features just two exercises. This workout genius, Alwyn Cosgrove, came up with an amazingly effective, quick calorie burning routine where the workout consists of only doing a dumbbell swing and a squat thrust.

This is how the routine works: You do 15 repetitions of the dumbbell swing, followed immediately by 15 reps of the squat thrust. Then without resting, do 14 reps of swings and then 14 reps of squat thrusts. Continue this pattern until you complete only 1 rep of each exercise. This type of workout is known to be called the Countdown Workout. So if you do the math and complete the entire routine from 15 reps down to 1rep you'll do 120 repetitions of each exercise. That's 240 repetitions! And doing these types of exercises they challenge your whole body to a whole new level. If you think that sounds too easy or too fast to work, I think your in for a fat surprise. As a matter of fact I don't think beginners could finish it the first time. So in that case you can just start with a lower number, like 10. Eventually you'll end up getting better as you keep trying out this sick routine!

As your completing this workout, you'll begin to notice that just by going rep after rep without taking breaks, you'll see this is way better than jogging, sprinting, or any of that other crap. Not only is your heartbeat going off the roof which will burn fat, but it will create muscle from all the different movements and using the dumbbell repeatedly!

Dumbbell Swing
Bend at your hips and hold a dumbbell between your legs. Thrust your hips forward and swing the weight to shoulder height. Allow momentum to swing the weight, you're not trying to actively lift it with your arm.Also, make sure you don't round your lower back; it should stay naturally arched when you bend at your hips. Note: At the top of the swing, you can just switch hands. (It's easy to do really smoothly you just need to time it right.) Or you can use a different arm each set. Alternatively, you can do the swing holding the weight with both hands.

Squat Thrust
Stand with your feet shoulder-width apart. Bending at your hips and knees, lower your body until you can place your hands on the floor. Kick your legs backward, and then reverse the move and quickly stand up from the squat. That's 1 rep. If you have trouble doing the pushup, you can simply eliminate that part of the exercise. Or to make the exercise even more challenging, you can jump up from the squat instead of simply standing up quickly.

How to Lose Fat Around Your Thighs and Bottom ?

2010-09-30T15:26:00.000-07:00

This is a problem that is mainly directed at the female population, after all us men rarely have extra fat carried around our thighs and bums.

I guess that's another one to the "men have it easier than women" things huh?
I see many women, daily, walking around town who have a very flat mid section, quite toned arms, but they have one problem: they suffer from added fat around the thighs and glutes.

Now, I know this effects a few women I know personally, and it boils their blood that they have to have it this way.
Can it be helped?
Of course it can!

It's all caused by the female hormone estrogen.
Both sexes create estrogen (think man boob or 'moobs'-which I wrote about a couple of weeks back). Women tend to store it in the lower body, where's most men store in in the lower abdomen area.
The cause of this is down to 'Alpha -2 receptors'. These basically stop fat from moving from a fat cell and being used as an energy source.

What all this means is you have to think outside the box a little than your usual healthy diet.
You'll need to eat more vegetables that are high in 'Indole 3 carbinol'. These include broccoli, watercress, cabbage, and cauliflower.

Do not microwave food at all. Steam really is your best option here. It's not even close in comparison.
Make sure you lift resistance whilst training.

Buy some organic flax seed. Take one tsp a day with water first thing in the morning as it speeds up the 'excretion process'.

Finally, do not do slow boring cardio, i.e jogging. Change to intervals. If you are going to chose running - run hard/or uphill for 30 seconds, walk/jog for 1 minute, repeat x 6-8 times and then you're done.

This form of training will burn up to 9x more fat than jogging for twice as long!

Choosing a Great Fat Loss Book

2010-09-30T14:52:00.000-07:00

Most people need a little guidance and instruction when they want to lose weight. Because of this, there are thousands of books available that provide step by step help for weight loss. Choosing the right fat loss book can help you make goals and succeed at meeting them. From eating right to exercising effectively, these books provide motivation and guidance.

1- Set a Budget
When looking for a book to help you with fat loss, you should set a basic budget. Decide what you are willing to spend for the help you will receive and then look for products that fall within the price point. There are books that provide only beginner information and are less expensive and there are others that are in-depth manuals that will cost a bit more.

2- Consider What You Want to Learn
When you are deciding what fat loss book to buy, you need to consider what information you most want to learn. If you are looking for information about that revolves around a certain diet type or exercise style, then look for a book that details that information. If you simply want a book that is a good overview of how to follow a healthy diet and begin a regimented exercise routine, then look for a manual that includes those facts.

3- Read a Few Pages
Reading through a few pages of a fat loss book first will help you decide whether the style and information are something that will work for you. If there is not a copy on hand or if the first few pages are not shared online, then you may consider searching for reviews of the book instead, to see what others thought of the product. Doing this will allow you to see if the book is really what you are looking for and see if it fits your needs.
Before buying a fat loss book, you should use information like that listed above to make sure you are buying the product that best suits your needs. With the right weight loss manual, you can find success and be happy with the results you receive.