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Fast weight loss | weight loss Tips to Eat right in order
to lose 10 pounds

Fast weight
loss | weight loss Tips to Eat right in order to lose 10 pounds

Losing weight is not only about how many calories you burn, but what it is
exactly that you are eating. Many people have complained about not losing weight
when they are working out. It is most often due to the fact that they are not
eating properly. Without the proper diet losing weight is an uphill battle. It
will do you no good to exercise everyday, and then eat cheeseburgers and
milkshakes. You will be canceling all of your efforts in the gym if you are not
eating correctly.

The intake of the appropriate foods plays a larger role in weight loss than most
people realize. Therefore you need to plan your diet well. Also you will want to
eat a variety of foods to keep yourself from becoming bored with your new diet.
Eating appropriately will also give you the energy that you need to workout
effectively.

You should plan to eat small meals every 2-3 hours throughout the day. Some
people will eat 4 times per day and some will eat 5-6 times per day. How many
times per day that you eat is up to you, but it is proven that multiple small
meals spread out throughout the day is more effective for weight loss than the
old standard of 3 meals per day.

Eating right during the holidays is tough for many of us. There are a lot of
very good foods rich in sugar, excess fat, and carbohydrates. It is essentially
part of almost every holiday to eat, drink, and be merry. This causes us to over
indulge in a lot of foods that are not good for us. We have a tendency to eat
even when we are not hungry. The habits that we develop over the holiday season
are hard to shed once the holidays are over. This is why the period between
Thanksgiving and New Years is so tough on someone trying to lose weight. It is
also the reason why right after New Years so many of us struggle to get the
weight off. If you develop good eating habits before the holidays and use
determination, focus, and persistence you can avoid bad eating habits and
picking up excess weight.

Following good eating practices can help you to continue eating right. Be
consistent in your food consumption. Eat at the same times daily. This will help
your body adapt to a routine, and help you to control your hunger. Eat in a nice
setting, and don’t eat while doing something else. Focus your attention on what
you are eating. Learn to eat for energy and not so much for taste. You can
actually retrain your taste buds in a matter of weeks so that your body will
become accustomed to not eating foods high in fats, sugars, and salts.

Fast weight loss | weight loss Tips to Lose 10 Pounds by Getting Up Early

For a lot of people losing 10 pounds can make all the difference in the world.
Weight gain is a slow and steady process that surprises most people. The weight
is added here and there over a period of time and one day we wake up to find
that we are 10 pounds overweight. Many of us can lose the weight by simply
adding some exercise to our daily routine. The problem is where to find the time
to fit it into our busy lives. We need a quick, easy, and effective solution.

Anytime we want something we have to give up something else. In the case of
squeezing in the exercise we need one option is to give up sleeping late. If you
simply wake up 1 hour early each morning you can get in a quick workout before
you start the rest of your day. By doing this you do not interrupt your normal
routine. Losing 1 hour of sleep is well worth the sacrifice. Exercising in the
morning also has the added benefit of being the optimum time to burn excess fat
from the body.

Our bodies use the stored carbohydrates from the meals that we eat as fuel or a
source of energy. Since we are waking from a fast first thing in the morning we
do not have any carbohydrates to burn. Exercising in the morning then forces our
bodies to burn the stored fat. Studies have indicated that by exercising first
thing in the morning our bodies will potentially burn up to 250% more fat than
if we did the same exercises at any other time during the day. One important
caveat to exercising in the morning is that you have to exercise on an empty
stomach.

Fast weight loss | weight loss Tips to Lose 10 Pounds by Planning and Executing

People have many reasons for wanting to lose weight. By reducing your weight you
will feel better and look better as well. Losing weight has the added benefit of
helping you to gain more self confidence. One of the best ways to start your
weight reduction program is to set a goal to lose 10 pounds. The success of
achieving your goal ultimately depends on the effectiveness and execution of
your plan.
Each person is very different. People differ in their lifestyle choices, work,
behavior, and attitudes. These factors should be taken into account when
developing your plan to lose 10 pounds. Keep in mind also that the success of
the plan is also related to how realistic the plan is for you to achieve. Be
sure to think about your daily routine, your lifestyle, and what you are willing
to give up in order to accomplish your goal.

You plan should include both diet and exercise changes to increase your chances
for success. Develop a daily meal plan and exercise plan. It has been proven
that if you plan you are more likely to succeed.
Maintaining a proper diet during your weight loss plan will require some self
discipline. The first thing that you will want to do is prepare a meal plan.
Then go to the grocery store and buy everything you will need to prepare your
meals. Prepare as many quick snacks as possible so that you will have them on
hand if you need a quick bite to eat. Preparing healthy snacks in advance will
help keep you from eating junk. Prepare as many of your meals in advance as
possible. Refrigerate and freeze where appropriate. Space your scheduled eating
times at least 2-3 hours apart.

Design an exercise plan that is suited to your particular personality and
lifestyle. Some people have very little time throughout the day to workout. So
for those people a 10-15 minute workout twice a day may be exactly what they
need. And trust me there are 10-15 minute workouts that can give you a great
benefit if done correctly. If you have a little more time you may want to
workout for 30 - 60 minutes per day. You can accomplish this by working out
early in the morning, on your lunch break, or right after work. Whatever you
plan just be consistent. Daily physical exertion is a must if you are planning
to lose weight and keep it off.

Fast weight loss | weight loss Tips to Lose 10 Pounds by Jogging
Most of us have experienced at one time or another observing our weight creeping
steadily up over time. This slow steady weight gain is the result of indulgences
from the past in the form of vacations, holiday events, and unconscious eating
on a daily basis. Quickly before many of us realize it that one or two pounds
that we are gaining each month turns into 10 pounds or more overweight.

There are a lot of methods that you can lose to try and take off an additional
10 pounds of weight or body fat. Some methods work really well, and some only
marginally, and some not at all. It is also understood that the effort is often
proportional to the success. There are a lot of methods that people tend to take
up to lose this unbearable fat on their body. Some methods work, some don’t.
Possibly, the affect of a work out or a diet on some one’s body is directly
proportional to the efforts one puts in while doing so.

Jogging is one method of exercising that can aid in helping you to lose weight.
Jogging is a good way to burn calories if you like running. Jogging gives you
the opportunity to get out of the gym and experience fresh air and nature. A
morning run is a good way to start your day and get your blood flowing. Jogging
gives you an opportunity for mediation and quiet reflection that you might not
get when at the gym surrounded by lots of other people who are working out. You
can jog just about anywhere. Many cruise ships now come with jogging tracks
built on at least one deck so that people who like to jog don’t have to
interrupt their regular routine while on vacation. You can jog at work during
your lunch break or in the late evenings.

The other good thing about jogging is that it is an exercise that doesn’t
require spending a lot of money. About the most you need to spend money on is a
good pair of running shoes, a t-shirt, shorts, and good socks. Most people
already possess all of these items. The one exception is probably a good pair of
running shoes. A good pair of running shoes is essential for not only protecting
your feet, but they help to protect you legs, back, and spine too. So do your
self a favor a splurge on a really good pair of running shoes if jogging will be
a significant part of your exercise routine.

Fast weight loss |
weight loss Tips to Stick to a Routine and Lose 10 Pounds

Most people take many steps to try and lose weight. There are many factors in a
person’s life that will hinder their weight loss efforts. Stress, bad eating
habits, and low self confidence all contribute to hindering weight loss. If you
can follow a good diet and exercise plan and combine that will persistence and
consistency then you should have a much better chance of losing 10 pounds or
more.

The most common reason for failure in losing weight is that many people fail to
stick to the diet or exercise plan for a reasonable amount of time. They fail to
give the diet and exercise a chance to work. Many want to see results instantly,
and fail to realize, that like weight gain, weight loss is not linear. You must
have realistic expectations as well. Weighing yourself everyday and hoping for a
reduction in weight daily is unrealistic. The body simply doesn’t work that way.
Some days you will lose weight, some days you will not, and some days you will
even gain weight according to the scale. But if you are consistent, and track
your weight loss daily you will see a pattern of continuous weight loss over
time. Again I stress “over time” you will see a downward trend in the graph of
your weight loss, but a daily snapshot may not show this. So give your weight
loss plan time to work by sticking to it for a period of at least 1-3 months.

Before making any plans to diet and workout it is a good idea to check with your
doctor first to ensure that your plan will be ok for you. It is important that
you are healthy enough to embark on the specific plan that you have chosen to
execute. Exercise plays a vital role in achieving weight loss. You should give a
lot of thought to your exercise plan. You will want to try and exercise
consistently at the same time everyday to make it a part of your normal routine.
While exercising routinely at the same time every day is a good idea it is not a
good idea to do the exact same thing every time you workout. It is important
that you vary your workouts every time. The human body is very good at adapting
to new situations. You body will quickly adapt to your exercise routine if it
becomes to predictable, and you will have trouble losing weight. So to counter
this keep the body guessing by constantly making slight changes to the type and
intensity of your exercises.

Diet is another important factor that determines your success with losing
weight. Make it easy on yourself to achieve your goals by setting yourself up
for success. Plan your meals, prepare meals in advance, and buy healthy foods
for your house. Another thing that you can do is to plan what your going to eat
before you go to a restaurant. In the age of the internet most restaurants have
their menus online. Go online and have a look at the menu before hand and find
menu items that fit in with your plan. Also ask your server to have the chef
prepare your meal to your required specifications.
Fast weight
loss | weight loss Tips.

 

 

 

My Review of "Brink’s Body Building e-book"

Until you learn to eat right, take the right
supplements, ignore the bad ones, know exactly how to train etc, you will
have a very hard time building lean muscle.

I am constantly reading and learning about the best
ways to build lean muscle mass. Education is probably one of the best things
you can do to help yourself get the edge when working out in the gym. That
is why I buy tons of books and training guides, and it’s why you should too
if you are serious about fitness.

While doing my normal internet searches for the latest
muscle building news, I came across an interesting e-book (basically a book
that your can read on your computer). The ebook was called "Body Building
Revealed" and was written by a man by the name of Will Brink. I had heard of
Will before in the muscle building industry and I knew he was a straight
shooting, "tell it like it is" kind of guy.

In fact, Will is a sports nutrition and
supplementation expert, not some lazy slob sitting in his basement writing
"muscle building" guides. Some of Will’s clients include famous athletes and
even SWAT team and Navy Seal special operation teams! When Will talks about
building muscle, I listen. Plain and simple.

Needless to say, I was on the edge of my seat while
reading this guide. The "lean muscle building diet" plan that is spelled out
step by step was worth the price of the book by itself. This is the same
plan used by professional athletes throughout the world. The only difference
is, you don’t have to pay thousands of dollars for this plan like the
athletes do.

In the second part of the book, Will talks about
bodybuilding supplements. I have to admit, I was completely shocked at what
he revealed. Thanks to Will, I will save thousands of dollars this year by
not wasting money on supplements that flat out don’t work. (Will does
explain which ones DO WORK, so that is something you won’t want to miss, in
the book are over 50 fully referenced body building supplement reviews, it’s
pretty amazing to be honest)

The third part of the e-book looks at weight training,
he has a chapter designed for beginners to intermediates then as if that was
not enough a huge addition from master trainer Charles Poliquin for the more
advanced trainee.

To be honest it would take me pages to do justice to
this e-book, there are over 640 pages in it, he goes to to explain in
further chapters about the correct way to do cardio to retain lean muscle
mass, then there’s a huge chapter on motivation and goal setting, honestly
this thing is like a body building bible.

Last time I checked, Will was offering a special on
his web site. He was giving away free memberships to his "Inner Ring", which
is basically free support and consulting with Will and a bunch of other
great freebies. If he is still offering this bonus, then you should signup
right away before he stops giving it away.

I can’t recommend Will Brink’s "Body Building
Revealed"e- book highly enough.

Click Here and hurry over to his web site to check it
out for yourself.

 

 

 

Will Brink’s "Body Building Revealed"
is in my opinion
the the most complete, comprehensive and easy to understand information
published to date on "how to achieve lean muscle gains". (It has even been
described by bodybuilding legend Lee Labrada as a "must read").

The author, Will Brink, is a genuine sports nutrition
and supplementation expert, with all the credentials to prove it - not just
another of the many "self acclaimed experts" that seem to appear everywhere
on the Internet these days. (This fact in itself makes Body Building
Revealed worthy of further investigation!)

The fact is that anyone who’s been working out for any
length of time knows that your efforts in the gym will largely go un
rewarded if you don’t eat and train correctly.

In fact many experts say that if you’re trying to
build lean muscle as much as 80% of your end results are down to correct
nutrition and rest - NOT training. This being true it simply makes no sense
at all to go to the gym without learning how to eat correctly.

…And Will’s information is quite simply the very
best out there in my opinion to help you achieve this - for two simple
reasons:

1) It’s all scientifically proven - Will is a leading
researcher and consultant.

2) His information is proven in real world results -
Will’s clients as a trainer include an impressive list of top name athletes
as well as SWAT and Navy Seal special operation teams.

In the first section of Body Building Revealed you’ll
learn just about all you need to know about eating to build lean muscle
fast. It’s brilliantly written, extremely easy to understand and takes you
step by step through what would otherwise be the daunting task of putting
together your own personal "lean muscle building diet" - you’ll be shown how
to do it in the exact same way that professional athletes do.

In the following chapters, Will explains in depth how
to train , which supplements to use and which to avoid, how to do your
cardio to retain lean mass, whilst still losing body fat, and pretty much
everything else you could ever need to know to gain muscle.

Besides the written information you get access to an
amazing resource which Will call’s his "Inner Ring" in which you basically
get free consultancy with Will, along with an incredible array of diet
planning tools, unique articles from other leading industry experts and much
more. It really is awesome stuff, and you’ll not find such an immense amount
of muscle gain knowledge and information in one place anywhere else of that
I’m sure!

I can safely say this is the most complete guide to
building muscle I have ever seen, the only downside if there is one is it’s
size , this thing is 630 pages long, it’s a monster, but then again it has a
great index and table of contents and you can just click to the section your
interested in.

I can’t recommend it enough.

To learn more about Will’s incredible Body Building
Revealed click here

 

 

Fat Loss Revealed
How much money have you wasted on false promises made by weight loss
and diet supplement companies? I’ve spent so much money, it’s
embarrassing to talk about.

You’ve seen all the infomercial’s on late night TV showing how
their "magic" pill will melt away fat in no time. Well guess what?
Almost all of the supplements you come across in the media are
scams!

So, how do you know which (of the few) supplements ACTUALLY WORK?
Well, there is a man named Will Brink who is one of the top sports
supplement experts in the United States. People such as world famous
athletes, Hollywood stars, the SWAT team, and even the Navy Seal
special operations teams rely on Will’s advice to keep them in tip
top shape.

That’s all fine and great, but these people have thousands of
dollars to pay Will for his advice. Chances are, you don’t have
those kinds of resources available for "nutritional advice".

The reason I am even bringing this up is, I just found a guide
called "Fat Loss Revealed" that was written by Will Brink. The
moment I saw this guide was available, I snatched it up as fast as I
could pull the credit card out of my wallet!

I have to tell you, this is "THE GUIDE" you must have if you are
interested in reducing your body fat. It has completely unbiased
reviews of over 40 + of the best selling fat loss supplements,
explains exactly which are any good and which are just plain hype.

I was surprised at how the media uses it’s marketing hype to make
worthless products look so good. After reading Will’s book, I wonder
how some of these so called weight loss supplement companies can
sleep at night!

The Fat Loss Revealed e-book is split into 4 main chapters, one
covers all the supplement information you could ever need, including
a supplement scoreboard with an "at a glance" view of what works and
what doesn’t. He also has a private forum you gain access to with
Fat Loss Revealed which has over 300 brand name supplement reviews.

The second chapter is an in depth fat loss diet, that he has
passed on to high paying clients who need to really get in shape. He
gives you his basic but effective fat loss diet but also explains
all the advanced fat loss techniques such as carb cycling, re
feeding, and such like, if it’s not in this e-book, then you don’t
need it, I’ve never seen such an in depth look at all the advanced
dieting techniques on offer, he really knows his stuff.

Then there’s a chapter on resistance training, he has workouts
for beginners right up to very advanced trainees. The e-book even
has free weight workouts for people who can’t get to a gym, it all
includes photographs and you can even watch videos of the exercises
in his members area which you get free access to when you purchase
Fat Loss Revealed.

Then there’s more interesting information on motivation, and how
to really stick to your program, which is so important for long term
success. Advanced cardio techniques for really stripping off
resistant fat are also included in the cardio chapter.

There is so much invaluable knowledge in this manual, I can’t
really do it justice here. You will have to check it out for
yourself to truly understand how impressive this program is.

Will was having a special a couple days ago where he was giving
away 12 months access to his Fat Loss Revealed members area, it’s
amazing. A huge private online area, where you can get one on one
support from the author and from personal trainers .

They also have pre-made diets you can download which match the
Fat Loss Revealed diet program, they have a really good Diet planner
as well which lets you keep track of all your food, make recipes,
even see a graphical presentation of your progress.

Quite simply there is way to much for me to explain here, but
it’s really quite something special in comparison to the usual
rubbish out there, I can’t honestly understand why it’s so
affordable, it’s more of a complete fat loss system than just an
e-book, it’s outstanding value, I’ve already picked up so much
valuable information from the members area.

Anyway, if you feel it’s time to lose your body fat once and for
all, reading "Fat Loss Revealed" is the best possible way to get it
done. Click here to learn more about "Diet Supplements Revealed".

Click Here to Read More About Fat Loss Revealed

 

 

Weight Loss | Master Cleanse

 

3 Rules For Finishing The Master
Cleanse

 

 

If you are not prepared for what you’ll experience when you do the Master
Cleanse there’s a good chance you’ll fail. Typically lasting just 10 days, it’s
easy to see why people just “jump right in” to the Master Cleanse thinking it
will be easy. It’s not.

 

During your time on the Master Cleanse you are likely to experience hunger,
aches, and irritability. Most people give up because of hunger. Putting solid
food aside for a couple days and only drinking liquids is harder then most
people think. Even though the cravings for whole foods can be difficult they do
subside after a few days on the Master Cleanse.

 

So rule number 1 for finishing the Master Cleanse is getting past the third day.
Instead of focusing on completing the entire 10 days from the onset of the
cleanse just focus on getting past day 3. Breaking the Master Cleanse down into
smaller milestones will be a big help.

 

Rule number 2 for finishing the Master Cleanse is dealing with aches and
soreness. Headaches are one of the most common Master Cleanse side effects, but
some people also get body aches.

Weight Loss | Master Cleanse

To reduce aches you should drink a lot of water. It’s also good to relax and not
push your self too hard when you do the Master Cleanse. Exercising should be
kept to light walking and stretching. Your body will be going through a rigorous
cleansing process during the Master Cleanse, and won’t be able to adequately
recover from intense exercise during this time.

 

Rule number 3 for finishing the Master Cleanse is overcoming irritability. This
affects the people around you more then it does yourself, but it’s something you
need to be aware of before starting the Master Cleanse.

 

It’s best to let the people around you know that you’re going to be doing the
Master Cleanse ahead of time so they can do their best to accommodate you. Also
try to plan your Master Cleanse when you’re not too busy. Most of us can’t just
take 10 days off to do the Master Cleanse, but you should try to avoid doing it
when you’re swamped at work, or have other stressful events going on in your
life.

 

There’s more to succeeding at the Master Cleanse then I can cover in this small
article. If you are serious about trying the Master Cleanse and want to be one
of the people who do make it through the whole 10 days the Master Cleanse
Secrets book at
Click here to see what it is

 

is the most complete guide available for helping you get through the Master
Cleanse.

Weight Loss | Master Cleanse

 

Why Bother With The Master Cleanse?

 

There’s a lot of buzz surrounding the Master Cleanse. Lately it seems like every
Hollywood actress or actor who needs to get in shape is turning to this decades
old health system that involves drinking a mixture of lemon juice, maple syrup,
and cayenne pepper.

 

With all the diets out there to choose from why would anyone bother with the
Master Cleanse?

 

There’s two main reasons people like the Master Cleanse. The first (and most
obvious) is that it works. The results people are getting with the Master
Cleanse border on miraculous, and they are backed by thousands of devoted users
who are living testimonials to the effectiveness of the Master Cleanse.

 

The second reason people choose the Master Cleanse over other diets and wellness
programs is that it’s fast. The typical person only spends 10 days on the Master
Cleanse, compared to other diets that can last months or even years you can see
why they choose the Master Cleanse.

 

Another interesting thing about the Master Cleanse lasting just 10 days is that
you only need a short term burst of will power to get through it. Having to
sacrifice for months is what makes other diets so hard to stay on, but most
people can will their way through 10 days.

 

What can you expect from 10 days on the Master Cleanse?

 

Even though most people are going on the Master Cleanse to lose weight quickly,
there’s many other health benefits to be gained by doing the Master Cleanse.
Flushing out your system is what the Master Cleanse is really designed to do.
Even back 60 years ago when the Master Cleanse was first invented people had
health problems as a result of waste building up inside of them. Today with
processed foods, pollution, and all around poor diets our bodies desperately
need to be flushed out every once in a while.

 

 

When you flush out your body with the Master Cleanse the waste you eliminate
will be abnormal. The smell, color, and texture of the waste that comes out of
your body shocks some people, so you should be prepared.

 

If you want to try the Master Cleanse there’s more you need to know then just
drinking the lemonade mixture for 10 days. In fact most people who try the
Master Cleanse without knowing all the steps fail. If you think the Master
Cleanse is something you would like to try there’s a good book at www.rallyhoo.net/lose10/?p=91 
that you should read before starting the Master Cleanse because it covers the
common problems people face, and how to avoid them.

With the help of the Master Cleanse I look and feel better then I did when I was
in high school

 

 

This is seriously the best diet I’ve ever tried - and it only takes 10 days
Click here to see what it is
Weight Loss | Master Cleanse

Why excess abdominal fat is more DEADLY than you think

 

Below is an article contributed by Mike
Geary, the founder of TruthAboutAbs.com .  I thought this was an important topic
to share with you because the reality is that most people simply don’t realize
how dangerous their excess abdominal fat really is to their health.

The Hidden
Dangers of Your Excess Abdominal Fat - It’s More Serious Than a Vanity Issue!

by Mike Geary, Certified Nutrition
Specialist, Certified Personal Trainer

Did you know that the vast majority of
people in this day and age have excess abdominal fat? The first thing that most
people think of is that their extra abdominal fat is simply ugly, is covering up
their abs from being visible, and makes them self conscious about showing off
their body.

However, what most people don’t realize is
that excess abdominal fat in particular, is not only ugly, but is also a
dangerous risk factor to your health. Scientific research has clearly
demonstrated that although it is unhealthy in general to have excess body fat
throughout your body, it is also particularly dangerous to have excess abdominal
fat.

There are two types of fat that you have in
your abdominal area. The first type that covers up your abs from being visible
is called subcutaneous fat and lies directly beneath the skin and on top of the
abdominal muscles.

The second type of fat that you have in
your abdominal area is called visceral fat, and that lies deeper in the abdomen
beneath your muscle and surrounding your organs. Visceral fat also plays a role
in giving certain men that "beer belly" appearance where their abdomen protrudes
excessively but at the same time, also feels sort of hard if you push on it.

Both subcutaneous fat and visceral fat in
the abdominal area are serious health risk factors, but science has shown that
having excessive visceral fat is even more dangerous than subcutaneous fat. Both
of them greatly increase the risk your risk of developing heart disease,
diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and
other degenerative diseases.

Part of the reason visceral fat is
particularly dangerous is that it apparently releases more inflammatory
molecules into your body on a consistent basis.

If you care about the quality of your life
and your loved ones, reducing your abdominal fat should be one of your TOP
priorities! There’s just no way around it. Besides, a side-effect of finally
getting rid of all of that excessive ugly abdominal fat is that your stomach
will flatten out, and if you lose enough stomach fat, you will be able to
visibly see those sexy six pack abs that everyone wants.

So what gets rid of extra abdominal fat? Is
there actually a REAL solution beyond all of the gimmicks and hype that you see
in ads and on commercials for "miracle" fat loss products?

The first thing you must understand is that
there is absolutely NO quick fix solution. There are no pills or supplements of
any sort that will help you lose your abdominal fat faster. Also, none of the
gimmicky ab rockers, rollers, or ab belts will help get rid of abdominal fat
either. You can’t spot reduce your stomach fat by using any of these worthless
contraptions. It simply doesn’t work that way.

The ONLY solution to consistently lose your
abdominal fat and keep it off for good is to combine a sound nutritious diet
full of unprocessed natural foods with a properly designed strategic exercise
program that stimulates the necessary hormonal and metabolic response within
your body. Both your food intake as well as your training program are important
if you are to get this right.

I’ve actually even seen a particular study
that divided thousands of participants into a diet-only group and an
exercise/diet group. While both groups in this study made good progress, the
diet-only group lost significantly LESS abdominal fat than the diet & exercise
combined group.

Now the important thing to realize is that
just any old exercise program will not necessarily do the trick. The majority of
people that attempt getting into a good exercise routine are NOT working out
effectively enough to really stimulate the loss of stubborn abdominal fat. I see
this everyday at the gym.

Most people will do your typical boring
ineffective cardio routines, throw in a little outdated body-part style weight
training, and pump away with some crunches and side bends, and think that they
are doing something useful for reducing their abdominal fat. Then they become
frustrated after weeks or months of no results and wonder where they went wrong.

Well, the good news is that I’ve spent over
a decade researching this topic, analyzing the science, and applying it "in the
trenches" with myself as well as thousands of my clients from all over the world
to see what works to really stimulate abdominal fat loss.

The entire solution… all of the
nutritional strategies, as well as training sequences, exercise combinations,
and more have all been compiled in my Truth About Six Pack Abs Program.
Keep in mind that the point of this whole program is NOT abdominal exercises
(that is only a very small portion of it). The main point of this program is
showing you the absolute most effective strategies for losing your stubborn
abdominal fat, so you can get rid of that dangerous health risk, as well as get
a flatter more defined midsection.

If you follow the guidelines, you WILL lose
your belly fat that has been plaguing you for years. This is not guesswork… it
is a proven system that works time and time again for all of my clients on every
corner of the globe that actually apply the information I teach. If you apply
it, the results will come. It’s really that simple.

The only reason most people fail in their
fitness goals is that they have good intentions at first to adopt a new
lifestyle, yet after a few weeks or months, they abandon their good intentions
and slip right back into their old bad habits that gave them the excess body fat
in the first place.

I want to help you succeed in finally
getting rid of that extra abdominal fat that is not only UGLY, but also
DANGEROUS.

Don’t waste another day allowing that nasty
abdominal fat to kill your confidence as well as contribute to your risk for
MAJOR diseases.

Get the solution to rid yourself for life
of this problem at…

http://www.truthaboutabs.com/ Secrets for losing stubborn stomach fat

 

I receive hundreds of fitness questions
every day from people all over the world, but by far one of the most common
themes in these questions revolve around the struggles that most people are
having with losing that flabby stomach fat that doesn’t seem to want to go away
no matter what they try.

Just recently I had the pleasure of meeting
a fellow fitness professional named Mike Geary of TruthAboutAbs.com (insert aff
link). Now Mike is a well-known expert who deals exclusively with the most
effective strategies for losing stomach fat so that you can finally uncover
those elusive six pack abs that everyone desires.

Some of Mike’s strategies deal with
nutrition aspects and others deal with training techniques, but I was impressed
to see that Mike has put together one of the most comprehensive resources for
dealing with all of the aspects necessary to finally get rid of that nasty belly
fat for good.

The key is that Mike focuses on the REAL
techniques that are going to get you lasting results, and teaches you how to
avoid all of these "quick-fix" scams and gimmicks that are all over the
infomercials and the internet these days.

Several of the mistakes that Mike see’s
every day where people are going wrong in their fat loss attempts are:

1. Most people are wasting too much of
their time doing hundreds of reps of ineffective crunches, situps, and other
"abs pumping" exercises in their attempt at losing stomach fat.
Mike has discovered that there are certain highly effective exercises that
stimulate your metabolism much better, and increase your fat burning hormone
levels much more. These exercises that Mike outlines are the best of the best
for getting a lean, chiseled body.

Surprisingly to most, the majority of these
most effective exercises for stomach fat loss are NOT "abs-specific" exercises.
Not only that, but Mike shows you how to combine and sequence them to get the
best metabolic and fat loss results possible, changing the shape of your entire
body.

2. Most people are wasting way too much
time doing hours upon hours of boring monotonous cardio routines.

Mike has researched this topic extensively,
including an entire course he’s taken comparing different modalities of
cardiovascular exercise. After all of this research, we’ve come to the
conclusion that the majority of people out there are not doing the right types
of cardio exercise. In fact, most people may actually be inadvertantly
decreasing their metabolic rate by doing too much of the wrong types of cardio!

The strategies that Mike reveals in his
program go beyond "interval cardio" too.

3. Most people are failing miserably with
fad diets.

Mike reveals exactly why most low-carb or
low-fat diets are actually working against what your body needs to become lean
and ripped and maintain it for life! Mike shows you exactly how to stop falling
for the gimmick diets and finally develop a truly healthy eating style that you
can actually enjoy for life without being overly restrictive. It’s actually
easier and more enjoyable than you believe!

Go to Mike’s Truth about Six Pack Abs site
today and discover the exact system that Mike is using to help thousands of his
clients from all over the world get leaner than they’ve ever been before. This
system will help you to lose that stubborn stomach fat that has plagued you for
years, so you can finally get that sexy six pack that you’ve always
wanted. Here’s the site:

http://truthaboutabs.com/ 

Don’t forget to visit Mike’s site today, as
he’s giving away some great free bonus reports and other tools that might not be
available much longer.

To being lean, strong, and healthy for life

Below is an interview I did recently with
Craig Ballantyne. 

Surprise abs training mistakes to avoid

 

If you’re interested in discovering some
areas where you may be going wrong in your abs training and your attempts at
losing stomach fat, I have an interview for you below that you’ll want to read.

In it, Men’s Health Magazine writer Craig
Ballantyne, grills Abs-Expert Mike Geary, author of the internationally popular
book, The Truth about Six Pack Abs, on the topic of abs training and the biggest
myths and mistakes he sees in this field.

Also, be sure to check out Mike’s site at:

http://truthaboutabs.com/ 

Here’s a copy of the first half of the
interview below. In this part of the interview today, we’ll just deal with
training aspects.

CB: Okay Mike, so where does the average man or woman go wrong when it comes to
training abs?

MG: Most people are probably going to be surprised with this answer. In their
quest for ’six pack abs’, the biggest mistake I see people making is wasting WAY
too much of their time training their abs directly… pumping away with all
kinds of different abs-specific exercises.

I’m sure you know what I’m referring to. The person is trying so hard to get
those abs to show, that they’re spending almost all of their time in the gym
with hundreds of reps of various crunches, leg raises, twisting exercises, etc.
Meanwhile, all of that wasted time directly training the abs could have been
better spent on a properly designed full body workout program that would elicit
a much better metabolic response and increase the fat-burning hormone levels in
their body as well.

After all, losing the stomach fat that is covering the abs is the MOST
important aspect for most people to finally be able to make their abs visible.
Unfortunately, pumping away with hundreds of crunches and leg raises does NOT
cause much of a metabolic or fat burning hormonal response.

This is the main focus of my Truth about Six Pack Abs book… full body
training programs and proper nutrition to strip off that stubborn belly fat and
reveal the six pack that’s hiding underneath!

Of course it wouldn’t be an abs book if I didn’t focus on ab development too,
but I make sure firstly that the most important concepts for lasting body fat
reduction are understood.

CB: Do you see any gender differences in mistakes they make? And more
importantly, do you see any gender differences in the response to various types
of ab training?

MG: To be honest, I don’t really see any need for men or women to train
differently. Bottom line… the best exercises are the best exercises regardless
of gender.

However, in regards to mistakes I see between genders… Yes, I tend to see
women more often are deathly afraid to use weight training with anything but
really light weights. That is a shame, because THE most effective way to gain
control over your body fat for life, is to maximize your lean muscle that your
body carries, as well as working that muscle hard through intense resistance
exercise regularly.

It’s important for women to realize that regular strength training using
heavier resistance will NOT "bulk them up" (as long as caloric intake is
controlled), but rather is one of the key secrets for losing body fat and
staying lean year-round. As a matter of fact, some of the leanest females that
I’ve trained over the years are the ones that aren’t afraid to work hard with
the weights.

I also notice that most women (and a lot of guys too) spend way too much time
with slow cardio exercise. This is simply not necessary, and the way I combine
high intensity resistance training into full body routines provides enough of a
"cardio" workout in itself usually. We’ll get back to this in a minute though.

CB: What about ol’ school sit-ups? Do you use these? Are they good, bad, or does
it "depend"?

MG: Sit-ups are a controversial topic. I don’t think they’re good or bad per
se, but rather "in between". I didn’t include them in my program. I simply don’t
feel they are necessary, and I think there are much more effective abs exercises
to focus on. Personally, I almost never do sit-ups except occasionally for a
little variety every now and then.

CB: Give us a weekly sample ab training program. How many days per week? What
are a couple of the best exercises you’d pick? How many sets? Reps? Rest?

MG: Well, first I’d like to point out that the full body movements that make
up the majority of my programs indirectly work the abs and the entire "core"
area to a fairly decent extent. However, I do include abs-specific exercises
into the routines generally about twice per week. The "abs-specific" portion of
the workouts generally only take about 5 minutes at most with very little rest
between exercises.

Once people are past the beginning phase of gaining some initial ab strength,
I try to get them away from the exercises that are too easy, where someone can
do 50 or 100 reps, as is frequently common with standard crunches. Instead, I
like to focus on higher resistance exercises that actually stimulate the muscle
fibers to a much greater degree.

One example of a higher resistance abs exercise is hanging leg raises with a
proper "pelvic curl up". It’s funny but usually someone that has been wasting so
much time with hundreds of reps of crunches can usually only do a few solid reps
when they first attempt some of these higher resistance exercises.

We also make sure not to neglect some rotational movements, as well as some
work for the deeper muscles like the transversus abdominis.

CB: What do you use for burning fat, intervals or slow cardio? Or both? Any
gender differences here? Or differences between fitness levels (beginner vs.
advanced)?

MG: In most cases, my answer is definitely intervals… or as I like to call
it "variable intensity training". In general, I think slow steady pace cardio is
a waste of time, especially if the goal is lasting fat loss.

I think people need to get away from this thinking about "fat burning zones"
and calories burned during the actual workout, and look at the bigger picture of
what you’re doing in your workout to stimulate the greatest metabolic response
in your body… and the best metabolic and hormonal response is achieved through
variable intensity training and strength training, not slow steady-pace cardio.

Now I will say that if someone is really deconditioned and can’t handle
higher intensity exercise routines just yet, this still doesn’t mean that they
can’t simply use lower intensity routines, but still use it in a "variable
intensity" fashion, by alternating between higher and lower exertion levels
throughout the workout.

That wraps up our training portion of the interview. For more info about
whether the Truth about Six Pack Abs Program is right for you, be sure to check
out the following site:

http://truthaboutabs.com/ 

I’ll be back in a few days with the portion of the interview where we discuss
the common nutrition mistakes most people make while trying to reduce body fat.

Sincerely,

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer

 Common food mistakes that keep your abs hidden by fat

 

A few days ago, I sent you the interview which discussed various training
aspects to consider for stripping off stubborn belly fat and uncovering those
six pack abs that everyone wants.

Today, I have the rest of the interview with Abs-Expert Mike Geary dealing
with the best nutrition secrets to apply if you want to have any chance of
getting lean enough to see visible abs on yourself…

CB: And finally Mike, 1 or 2 of your top secret nutrition tips for losing body
fat to carve out those abs. Open your vault of info!

MG: Well Craig, I think you’d agree that there has never been a more
confusing time regarding proper nutrition for consumers. Every so called
"expert" out there seems to disagree and contradict each other on what’s the
best way to eat for fat loss and overall good health.

One of the most important messages I try to teach my readers in this world of
heavy confusion is that your diet doesn’t need to conform to any of the fad
diets… you don’t need to go "low carb" or "low fat", or high or low anything
for that matter to be successful in losing enough body fat to get lean enough to
be able to see your abs.

I like to try to simplify things for my readers. I think that balance is the
key to success along with eating a diet that is made up of nutrient dense foods
in their natural state (as unprocessed as possible).

In general, it is the heavy processing of foods that makes it wreak havoc
inside our bodies. Most foods in their natural unprocessed state are inherently
good for us. Of course there are always exceptions… a salad of poison ivy
leaves is "natural and unprocessed" but certainly would not be good for us!

I’ll leave your readers with a couple of the most important aspects of
nutrition that help to get you lean for life…

1. Get enough quality protein in the daily diet - not only does it have a
higher thermic effect than carbs and fat (so you burn more calories digesting
it), but it also creates satiety so your hunger is satisfied longer. Plus it’s a
building block for maintaining and building lean muscle… And remember that the
amount of lean muscle you carry is one of the main factors for controlling your
metabolism.

2. Think fiber! When it comes to carbs, make sure that almost all of your
carbohydrate intake is from higher fiber sources like vegetables, fruits, and
high fiber unrefined grains. Try to avoid refined sugars and refined grains as
that is one of the main reasons so many people struggle with body fat.

I personally don’t eat many grains as I prefer to get most of my carbs from
veggies and fruits, but I’ll admit I am a bit of a fan of sprouted grains. I
generally recommend looking for carbohydrate sources that have at least 2-3
grams of fiber per each 10 grams of total carbs. Remember that fiber helps fill
you up and also slows down the glycemic response of the foods you eat, all
beneficial for getting super lean.

3. Don’t be afraid to eat fat! Many people try to go way too low on their fat
intake and this can negatively affect hormone levels in your body as well as
causing more cravings. Try to eat enough healthy fats daily.

Good sources are all nuts and seeds, nut butters, avocados, olive oil,
organic meats and eggs, coconuts and virgin coconut oil. On that note, saturated
fats from tropical oils are VERY misunderstood, even by many nutritionists and
other health professionals. Yes they are composed highly of saturated fats, but
are actually beneficial (but that’s way beyond the scope of this article).

4. Avoid the two worst things in our food supply at ALL COSTS:

*artificial trans fats from margarines, shortening, and hydrogenated oils
that are in most processed foods

*high fructose corn syrup, which is in almost all sweetened products on the
market

Again, if you avoid processed foods, it becomes easy to avoid these two worst
offenders in our food supply.

I always contend that once you get a handle on these 4 main points of your
diet detailed above, the rest starts to take care of itself as you gain control
over your appetite, blood sugar levels, hormone levels, etc. It all falls into
place, and you eventually gain total control over how lean you want to get.

CB: Thanks Mike!

For more info on Mike’s Truth about Six Pack Abs Program, be sure to check
out:

http://truthaboutabs.com/ 

 

 

 

Lose 10 Pounds With Fun Fiber Foods

Lose 10 pounds by eating fun fiber foods that
taste good and improve your over all health.  There are so many ways to get the
fiber your body needs without sacrificing flavor.  Most people think adding
fiber to their diet means eating dry bran muffins but there are many simple
foods with fiber in them.  By having a bowl of steel-cut oats oatmeal in the
morning gives you 3.9 grams of fiber per 3/4 cup.  Add half a cup of blueberries
and you have an additional 2 grams of fiber plus a high dose of antioxidants. 

           

The recommended amount of daily fiber is
20-35 grams.  This sounds like a lot of rabbit food to eat but it all adds up
quickly.  Dietary fiber is either soluble or insoluble.  This means that if it’s
soluble, it will become gel-like in your intestines, which is a good thing.  It
removes cholesterol and keeps it and saturated fats from getting absorbed into
your bloodstream. 
Insoluble fiber fills you up quickly, keeps hunger at bay
longer, regulates blood sugar more evenly and keeps you "regular", especially if
you add more water to your eating habits.  Not only does added fiber help the
weight come off more quickly but it can add years to your life by protecting you
from colon cancer and other intestinal diseases.  Fiber also helps the heart by
clearing out bad cholesterol which lowers your risk of heart attacks, strokes
and high blood pressure.

           

Lose those 10 pounds by adding these fun fiber foods to your salads:
blueberries, dried cherries, pine nuts, artichoke hearts, dried figs, dry
roasted mixed nuts or pumpkin seeds.  These all have over 3.9 grams (up to 7.4
grams) of fiber per serving.  One serving of dried figs is 3.  Three dried figs
have 5.2 grams of fiber so by munching on 9 of them, say as a snack or in a
bulgar salad, you just ate 15.6 grams.  That was easy!  Two cups of fresh
blackberries for dessert put 14.4 grams of fiber into you.  You see, those fiber
grams add up quickly and they taste good.  Make a spinach salad for lunch or
dinner and in just one cup of plain baby spinach you have 7 grams of fiber.  Add
some carrots, radishes, artichoke hearts and celery and you have almost a full
day’s recommended amount of fiber.

           

Lose 10 pounds with fun fiber foods and watch how much better you feel. 
The more whole grains, fruits, legumes, vegetables and nuts you eat the faster
those pounds will fall off of you.  Your heart will get stronger, you’ll be
more "regular", your intestines will be protected from diseases and you’ll be
doing all this while having a happy mouth.

 

 

 

 

 

Who Wants This Lady Doctor Dead?
– and Why?

You may find it hard to believe, but when someone comes along with a great
cure for illness or disease, some people in power get really, really ticked off.

And that is what’s happened regarding the lady doctor above. Her name is
Dr Suzanne Gudakunst, and she’s someone worth paying attention to.

Why? … Because she may have found the answer everyone’s been looking for
when it comes to preventing sickness & disease, as well as a permanent end to
people becoming fat!

Dr Suzanne has correctly identified the exact causes of people’s obesity, and
how to stop it. She’s also discovered that the same cause of why people get fat
is also the same reason why people eventually get sick and die prematurely –
often cutting off years from their lives (not to mention the quality of their
lives!)

She has identified several species of parasites and a specific type of goopy
plaque that if left in your bowels makes you fat, bloated, developing a pouch
and spare-tire belly – and which also is directly linked to 99.9% of ALL
diseases (including but not limited to: cancers, diabetes, arthritis, heart
disease, strokes, high blood pressure, just to name a few!)

But best of all, Dr Suzanne has found an instant and natural remedy
that flushes out these plaques and parasites for good. People using her formula
often report sudden weight losses up to 100 lbs or more – and without changing a
single thing about their diets.

Also more shockingly is the fact that many people see reversals in heart
disease, and suddenly their diabetes or even cancer goes into remission and
never returns!

Obviously this lady doctor is taking money away from the rich as she actually
makes people well – rather than just keeping them sick, year after year, all
just to profit at the expense of their health and eventually their very lives.

If you’d like to find out more how her “Top
Secret Fat Loss Secret”
works and how you can get it (and before someone knocks her off for good!)

Click
here 

Lose 10 Pounds Faster With Water

 

 

Lose 10 pounds faster when you consume more
water.  Water is a highly underrated dieting tool.  Not only does water increase
your metabolism’s burning ability, it keeps everything flowing smoothly through
your body.  It helps keep joints lubricated for more effective exercising, moves
fiber out of your body while adding bulk to it so you feel more full for longer
and water boosts the bioavailability of plant nutrients.  The average person
needs 64 ounces, minimum, throughout the day, to fight off hunger pangs, allow
the proper absorption of nutrients into the body’s tissues and keep your energy
up all day.   Water shouldn’t be drunk quickly for its best effects, it should
be drunk in 6 ounce increments every hour, except after exercising.

           

To drop those 10 pounds more quickly and
efficiently, water absorption is best when the water is drunk at room
temperature but ice water burns more calories.  By alternating one icy water
bottle and one room temperature water bottle you get the best of both worlds. 
Your body burns more calories heating the ice water up while the tepid water
keeps your body from unnecessarily retaining tissue fluid, keeping the pounds
melting off.  If you dehydrate yourself, even just a little, your body will
start storing in your tissues out of self-defense.  This can add an extra 5
pounds, or more, to the weight you want to lose.  Drinking the right type and
temperature of water will also help keep hunger at bay.  Purified water is the
easiest type of water for your body to process. 

           

To lose 10 pounds faster, drinking more water
will boost your metabolism.  The more water you drink, the lower your fat
deposits will be because your liver doesn’t have to work so hard at metabolizing
fat.  The liver is your main fat burning organ and cholesterol producer.  This
is why keeping hydrated during exercising is especially important.  After you’ve
been sweating and getting your blood racing, your body needs to flush out the
sludge you stirred up.  You should drink 16-24 ounces after.  Water helps
significantly with the cleaning process; it provides an easy exit for flushing
these toxins out of your system while increasing your liver’s abilities without
straining it.  The more hydrated your liver is the easier it can process and
sort out the nutrients it needs from the things that need to be eliminated.

           

Dropping 10 pounds is easiest when you
increase your water intake.  Water fights hunger pangs, keeps your tissues from
retaining unhealthy water weight and is the major component in detoxification.
 Your energy will increase, your liver function will increase and your waist
will decrease just by adding more water to your day.  So fill up your water jug,
sip it all day and see some great results.

More info

 
___________________________________________

Check The Expert Guides on Weight Loss
at
http://genfx.wikispaces.com/
Celebrity Trainer, FitNess Model and Life Style Plans.

___________________________________________

How to Lose Weight with Calorie Counting in 5 Steps

So you’ve toughed it out through diet after diet with seemingly no result.
You’ve reached the point where you have tried everything you can think of to
lose weight. You eat healthy. You exercise regularly. You’ve attempted “fad”
diets like the ones you’ve seen on TV. Short of gastric bypass surgery, you feel
like you have no other option.

But there may be one simple diet that you still have not tried. So simple in its
design, many people overlook the diet we will be discussing in this report -
Calorie counting.

Chances are that you have heard the old adage of dieting. Calories in, calories
out. That means that in order to lose weight, you have to take in fewer calories
than you burn in a single day. Or you can burn more calories through exercise
than you gain by eating. Either way will work, but since we are talking diets
here, we’ll stick with the first description.

Losing weight then turns into a simple numbers game. As long as your caloric
intake is less than what you burn each day, you will lose weight. That is really
all there is to it. But do not go running off and starving you just to shed a
few pounds. The five step program we will be discussing in this report will help
you learn how to eat the right foods at the right times for the rest of your
life–so you can lose the weight now and keep it off for good.

After all, losing a huge amount of weight and then putting it right back on gets
you nowhere. That’s why this diet and all other diets require you to keep up
with your dieting and get at least a little bit of exercise at the same time.
Then, and only then, will you be able to keep the weight off for years rather
than weeks.

Step 1: Know What You’re Dealing With

Before we get into the proper practice for counting calories and losing weight,
we have to learn what a calorie actually is.

A common misconception is that calories are, by their nature, bad for you. This
could not be any further from the truth. Calories are the energy our bodies need
to survive. Without taking in any calories (caloric intake), our bodies would
shrivel up and die due to lack of energy. After all, our cells need energy to
survive and they get that energy from the food we eat, specifically calories.

From a more scientific perspective, calories are a measurable amount of energy.
One calorie is the amount of energy needed to raise one gram of water by one
degree Celsius in temperature. It is important to note that a food calorie is
not the same as a regular calorie.

Food calories are actually kilocalories, or one thousand regular calories.
Therefore, the amount of energy in one food calorie is actually enough to raise
one kilogram of water by one degree Celsius.

Calories are used for everything our bodies do. We expend caloric energy when we
walk, run, eat, dance, watch TV, type an email, tap our foot to music, and even
when we sleep. There is nothing our bodies do that does not require energy from
calories. Like it or not, we need calories to keep on living. It’s the amount of
calories that we intake each day that has to change if we want to lose weight.
But more on that soon.

Every person burns a different amount of calories because of their activities
and their genes. People with higher metabolisms burn calories faster, so they
can eat more each day and still lose weight. People who have jobs that require a
lot of physical activity also burn calories more effectively, so they can eat
more and not gain weight either. The problem is that these people are few and
far between.

For most of us, we don’t have a job that requires a lot of activity, and as we
get older, our metabolism slows down, meaning we have to eat less to stay in
shape. We are the ones that this five step calorie counting diet is designed
for.

Step 2: How Many Calories Do You Need Each Day?

In order to start a diet plan where you lower the amount of calories you eat
each day, you need to know how many calories your body burns just doing what you
normally do. After all, if you lower your caloric intake to a level that is
still above how many calories your body burns, you will still not lose any
weight.

To calculate how many calories your body burns on a daily basis, there is a
handy formula you should look into. It’s known as the Harris-Benedict formula.
By using data about how old you are, your sex, your weight, and how active you
are each day, the formula can determine the amount of calories you burn on an
average day. This number is known as your Basal Metabolic Rate and is the most
important number you can know when trying to lose weight using a diet based on
calorie counting.

While you could input the data into the formula yourself, there are a couple of
easier tools that you should check out. The first is a chart that was designed
by for the MyPyramid.gov website sponsored by the US government. You can find
the chart here:

http://www.mypyramid.gov/pyramid/discretionary_calories_amount_print.html .
While it provides some good data, it is rough and there are better options out
there.

A better, more personalized, option in addition to the above chart is a Basal
Metabolic Rate calculator where you enter in your own unique data. These
calculators are perfectly safe and easy to use. In about two or three minutes,
you’ll be well on your way to knowing exactly how many calories your body burns
on the average day.

Of all of the calorie calculators online, the best is one provided at this
website: http://www.stevenscreek.com/goodies/calories.shtml . It gives a very
precise breakdown of how many calories you burn both during activities and
resting. Other good calorie calculators include the one at the Mayo Clinic
website (http://www.mayoclinic.com/health/calorie-calculator/NU00598) and one
found on About.com’s Calorie Count Plus website
(http://caloriecount.about.com/).

With these tools in hand, you’ve started down the path to losing weight with a
diet based on calorie counting.

Step 3: Choose How Many Calories to Cut and Learn How to Read Labels

Now that you know how many calories your body needs every day, you can determine
how many calories you want to cut from your diet. The more you cut, the more
you’ll lose. But if you cut too much, you will notice a major drop in energy
levels and stamina, making it hard just to get through the day.

A healthy calorie driven diet should allow for 250 to 500 calories to be shaved
off each day. So if your normal calorie intake is supposed to be 2750, consider
lowering that amount to 2500 or 2250 for the best results. Under no
circumstances should you cut your calories below 1200 per day, even if your
daily calorie needs are very low.

Once you’ve decided on how many calories you want to eliminate from your diet,
you need to learn how to properly read the nutritional labels found on nearly
all foods. Known in the United States as the Nutrition Facts label, this is a
standardized measure designed to help people learn the various amounts of
calories, fats, carbohydrates, and other nutritional content in a given serving
size. All boxed and bagged food will have this label and some supermarkets will
even post labels for their fruits, vegetables, and meats as well.

There are two important things you should notice on a Nutrition Facts label. The
first is the serving size. This tells you exactly how much of the food contains
the amounts of nutritional content specified in the label. The serving size can
range from anywhere between a small morsel to the entire box.

The other important point to look at is the amount of calories found in each
serving. This is the number you will be using for your daily calorie counting.
Your diet hinges on your ability to read that number, add it to your daily
total, and keep track of exactly how many calories you eat each day. Remember
where the number is located, and look for it on everything that you eat.

But what about food that doesn’t even have a label? Many restaurants are
embracing people on calorie counting diets, and now publish their nutritional
information on their websites. Any time you are considering eating out, make an
effort to check the restaurant’s website before you go or ask about the
nutritional information before you order. Some restaurants even provide
brochures detailing the amount of calories and fat in each of their meals.

Step 4: Controlling How Much You Eat

While counting calories is the cornerstone of your diet, it does you no good if
you are not keeping the serving size in mind. After all, while you may think
that a chocolate bar has only 150 calories, the Nutritional Facts label may only
be measuring a serving size that’s less than an ounce.

A lot of the food you find at the store will be measured by the slice, by the
square, or by some other arbitrary measurement. Foods like bread, sliced deli
meat, cheese, and candy are some of the most popular foods that are measured in
this way.

For most foods, however, the best way to make sure that you stick with the
serving size guidelines is to go to the store and buy a measuring cup. Pour
every food you are going to eat in the measuring cup before you take your first
bite, and only eat as much as the serving size recommends. You can do this with
dried foods like rice or cereal as well as liquids like soda, syrup, jelly, or
iced tea.

If you find that the serving size on many of your foods is too small to be
measured with a measuring cup, use a teaspoon or tablespoon. Remember that there
are three teaspoons to every tablespoon.

The tricky part comes when you eat foods that are measured by weight. For these
foods you may need to purchase a kitchen scale so that you may weigh your foods
before eating them. Alternatively, there are charts and graphs available online
that can convert many of these serving sizes into a more easily used
alternative, such as cups or slices.

Simply taking the time to measure your portions before you eat will quickly help
you lose weight and make it easier to total your caloric intake.

Step 5: Tracking Your Daily Caloric Intake

Even the most well planned calorie counting diet is useless unless you actually
count your calories. In other words, you’re going to have to keep a daily chart
of how much you eat.

The best way to keep a running total of your caloric intake is to carry a simple
paper and pencil with you everywhere you go. Although, if you have a high end
cell phone or PDA, you can always use that to keep track of your numbers as
well. The important thing is that you always have some idea of how many calories
you’ve eaten.

At the end of each day, you should total your calories as well as which foods
were the worst offenders in terms of large amounts of calories. If you are over
the daily limit you set for yourself, see if there are any areas where you could
have cut out some calories or eaten less. Chances are that there will always be
at least one item you could have lived without.

Furthermore, while it may not directly relate to the amount of calories you eat
each day, you may also want to use your calorie chart to determine which foods
are healthier for you and which are not. If you drink a soda and eat an apple
each day, and you find that you are exceeding your calorie limit, cut the soda
and keep the apple.

When it all comes down to it, a calorie counting diet may seem like a lot of
work at first, but the benefits are completely worth it. In about a week,
counting calories and measuring serving sizes will seem like second nature. In
fact, you’ll probably wonder how you ever lived without it. Taking a few minutes
out of your day to keep a count of your calories will easily add years to your
life expectancy and make you feel better and healthier in the process.

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7 Lasting Myths About Fasting

By line: By Brad Pilon, MS

URL: www.eatstopeat.com

Related keywords: fat loss, weight loss foods, eating for weight loss, how to
lose weight, foods for weight loss, fasting for weight loss, fast weight loss

When people come to the subject of fasting, there’s a lot of misinformation and
myths surrounding this topic and it can sometimes make it difficult to get to
the heart of the matter. Here we’re going to take a look at seven of the more
long-standing myths that accompany the issue of fasting.

Fasting has been around since time immemorial, and many of the first references
to it come from the Bible. They knew even back then the many and varied benefits
one can derive from fasting, whether it be for short or longer periods of time.
There are many examples from all religions that detail the benefits of fasting
from a spiritual perspective, but there are also many other benefits to be
realized from a health and wellness standpoint as well. First, let’s debunk some
myths!

1. Fasting is a religious activity. Not necessarily. Many devoted holistic
health practitioners employ some form of fasting into their health regimen,
whether it is for cleansing or for weight loss help.

2. You can fast in many ways. Partially true, but the spirit of this gets us
thinking in the wrong direction. The purpose of a fast isn’t to necessarily
“fast from chocolate for a day”, but to be part of a well-thought out health
plan that emphasizes a total health solution. Many people decide to fast from
whatever their latest obsession is, in the hopes that this will somehow help.

3. Juice fasting is a great way to go. I would take issue with this. To me this
isn’t really a fast, just another fad diet trick. The increased amounts of
natural sugars can cause spikes in insulin, which in the absence of other foods
being ingested can bring on other unwanted side effects.

4. Long-term fasting can rid the body of toxins. Not true. Long term fasting can
deplete the body of many, many necessary and vital nutrients, and bring on a
host of associated problems due to the body’s inability to fight off anything.
There is a reason people die from long term fasts.

5. Political fasting is a viable way to make a point. Doing a prolonged fast for
a political cause is one of the worst ways to make a point. Short, one or two
day fasts are sufficient, but probably don’t have the sensational aspect
political believers seek.

6. Fasting is only for medical purposes. Not true. While there are valid medical
reasons when a fast is recommended, such as before surgery or blood tests, there
are other useful benefits of fasting.

7. Fasting is way too hard. Again, not true! A one or two day fast can be
accomplished with no problem by almost anyone.

Fasting can be a useful tool to aid in a total health plan. Done correctly there
are virtually none of the popular “side effects” such as light-headedness or
weakness. Make sure to not be derailed by fears and myths and you’ll find that
fasting can in fact be a great help!

****

Brad Pilon is a nutrition professional with over eight years experience working
in the nutritional supplement industry specializing in clinical research
management and new product development. Brad has completed graduate studies in
nutritional sciences specializing in the use of short term fasting for weight
loss.

His trademarked book Eat Stop Eat
has been featured on national television and
helped thousands of men and women around the world lose fat without sacrificing
the foods they love. For more information on Eat Stop Eat
, visit
www.eatstopeat.com

 

 

Beware of Junk Foods Being Promoted As Health Food -
HFCS is Not Healthy

You may have seen a whole new slew of advertisements
online and on television trying to revamp the poor image of high fructose
corn syrup (HFCS).  They are basically trying to promote this junk food
additive as “healthy”.

The advertising campaigns
don’t come right out and make the claim that high fructose corn syrup is
“health food”, but they do try to get clever and fool people into thinking
that it’s not bad for your health.  In fact, they make these misleading
claims:

“It’s all natural”

“It’s no worse for you than table sugar”

“It’s made from corn”

“It has the same calories as table sugar”

As you can see, these ads are trying to deceive us
into thinking that HFCS isn’t so bad after all… I mean, they do say that
it’s “all natural” and “made from corn”.  These ads are pure sleaze!

In my opinion, these ads are highly immoral.  For one,
as if our nation, and the world for that matter, wasn’t already suffering an
obesity epidemic, as well as skyrocketing degenerative diseases such as
diabetes, heart disease, and cancer.  Now, they’re trying to make matters
worse by fooling innocent people into thinking that high fructose corn syrup
is somehow healthy. Meanwhile, as society and our kids get fatter and more
unhealthy, they’re lining their pockets with massive profits since HFCS is
in the majority of processed food.

As for their claim that HFCS is ”no worse for you than
sugar”… I’m not even going to discusss any of the science about how HFCS
affects the leptin and insulin process in your body, your blood sugar
process, appetite levels, etc.  Instead, I want to make a more important
point:

Who cares if HFCS is ”no worse for you than sugar”…
because sugar is one of the worst things you can ingest in your body anyway,
so it is not even a valid argument!

The point you need to understand is that if you want
to be lean and healthy for life, you should be minimizing, or even
eliminating all sugar and high fructose corn syrup.  In fact, most processed
food should be eliminated altogether if you want to be serious about getting
lean.

As for their claim that HFCS is “all-natural”… don’t
even get me started!  It’s just a ridiculous statement to begin with.  I
don’t care if you call it “natural” or artificial, the bottom line is
that it’s a highly processed, refined substance that makes you fat!

So the next time you’re thinking about drinking that
can of soda, or eating that candy bar or cupcakes, just think about how that
is only going directly against your efforts to lose body fat and can even
lead to other health problems in excess.

If you want to lose your stubborn belly fat, check out these strategic workouts and diet tips at Ab Exercise Workouts Also, learn some of the best tricks to live healthy and enjoy life while also losing body fat at Healthy Fat Loss Tips Article Source: http://EzineArticles.com/?expert=Mike_Geary

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secrets that you can use to strip off your stubborn body fat faster and easier.
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take your body to a whole new level of leanness.

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