How to Lose Body Fat
By
Jason HobbsOne of the hardest things you may face in your personal battle of the bulge may be trying to lose body fat. This usually happens because the best way to do this can become misunderstood.
Many people believe that losing weight is the most important thing, while losing excess body fat is just as important.
There is both good body fat and bad body fat. The good fat is known as essential fat and performs such needed functions as protecting organs and tissues, as well as providing a storage place for energy. The bad body fat is what you, and others, notice around your stomach, thighs and upper arms. This is what you want to focus on when trying to lose body fat.
Once you have calculated your body fat and have found just how much you need to lose, you can begin to plan a program to follow. Happily, a weight loss program will also produce fat loss, so you are accomplishing two things at once. Integrating fat burning foods into your eating habits is going to make a huge difference. These foods not only rid you of excess body fat, but they provide you with more energy for the work out program you need to also adopt.
Working together, a diet high in fat burning foods and a good cardio work out can help you lose body fat more quickly than you would imagine. Eat lots of the fat burning foods. There are many to choose from, and can easily be created into tasty and satisfying meals. Add a great cardio work out, such as fast walking, uphill walking, or taking part in some favorite physical sport.
These things will combine to get rid of all that unsightly excess body fat.
It is necessary to know that losing fat is not something that happens quickly. Depending on how much you need get rid of, it can take several weeks to notice a difference. However, if your excess body fat is not that high, it should not take you quite as long to lose body fat you don't want or need. Just know that complete success will take dedication and patience. Don't expect results overnight. Many products on the market today will promise you instant results in losing body fat. You should understand that there is no such thing, so save your money and do this the right way.
If you would like to read about the
Benefits of Interval Training for Fat Loss visit the authors site
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Fantastic Juice Recipe For Weight Loss
By
Tehmina MazherDo you want to loose weight by opting some natural way? Are you thinking about buying some over the counter pills for weight loss? If yes, then think once again. Isn't there any better way of losing weight? I can tell you a best way of losing weight while going natural. It is fast, it is natural, it is amazing. As you will be using only natural ingredients found in fruits and vegetables in the juice recipe for weight loss which I'll be jotting down .
Mineral and vitamins found in fruits acts as the agents for losing weight. It very well substitutes the diet pills. Most of the people nowadays are using these juice recipes for weight loss . These juices also take away the toxins from the body thus leaving a healthier and smarter you.
The juices not only help to reduce weight but they also plays a vital role in stabilizing the sugar levels in the body. The sugar percentage is there but calorie count is almost 50 % less, thus satisfying the sweet tooth while lowering down the weight.
These juices do not have the side effects as other diet pills and appetite suppressants have.
The recipe which I am going to give you is one of my favorite.
Ingredients
--One Melon --6 tsp Sucanat --4 ice cubes --Dash of cinnamon
Method
Juice the melon and blend it with cinnamon, ice cubes and Sucanat.
Refreshing and full of flavors juice is ready for you.
Nutritional ingredients
It has 15,000 I.U. of vitamin A. It contains Vitamin C equal to the three apples, it also have myoinositol (which helps to control depression). It contains large amount of digestive enzymes. Melons are found to be a powerful fighter of skin and intestinal cancer.
Thus this juice is delicious, low in calories and high in nutritional ingredients. If you drink this juice twice a day for a period of 15 days I can guarantee that you will loose at least 2-4 pounds.
For more tasty, delicious and fantastic recipes check
Juice Recipe For Weight Loss and find many more, easy to make, low calorie , home made juice recipes.
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Creating a Healthy Diet That Works
By
Osman AbdullahCreating a healthy diet that works is important in order to have a healthy body and lifestyle. A healthy and balanced is the one that contains various fiber, minerals, nutrients, proteins, vitamins and carbohydrates. Each of the above items have their individual positive functions and with the right amount of each of them in a balanced diet will help you fight issues pertaining to weight problems. With that being said, creating a healthy diet that works is important in order to have a healthy and basic eating lifestyle.
Healthy balanced diet should consist of vegetables and fruits, bread and cereals, dairy food, fish and meat. The balance diet should also contain positive sugar and fats. These are some of the various type of eating plans which have their own individual duration of quantity, proximities and intake. Diets that consist of vegetables and fruits should be consumed to at least four to five kinds per day. They can be consumed in the form of juices but fresh vegetables and fruits are always the best choice and should be in the quantity of sixty to seventy grams per day.
Cereals and breads which include different type of rice, pastas, noodles, breakfast cereals and breads which are made out of whole grain wheat should be consumed three to five portions daily including any one of the above ingredients. Dairy foods and products is the other one that should be taken in two to three servings daily. The diet should also include yogurt, milk and cheese excluding cream, butter and egg as they contain high quantity of fats. As for fish and meat, they should be consumed within two to three servings daily. Positive fat and sugar should be included in one's diet as well but must not be high in quantity.
By creating a healthy diet that works followed by a proper and regular workout regime, you will liberate yourself from diseases, weight problems and have a healthier lifestyle. It will also give you positive results, a healthy body and most importantly, a great help in effective weight loss.
Learn more about
healthy diet plan and you'll be on your way to a more healthy and happy lifestyle.
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Acai Berry - The True Superfood
By
Ryan J AndersonIf you watch Oprah, Rachael Ray, or basically don't live under a rock, then you have probably heard of all the hype around acai berry. It has blown up among the celebrity world in the last few months making it one of the most sought after supplements in the world today. For months, it was almost impossible to find, due to the fact that it is only produced in Brazil.
Acai Berry first jumped into the public spotlight about a year ago when Oprah's famous guest Dr. Perricone named it the best superfood in the world! As you probably know, anything that is featured on Oprah can gain overnight popularity. Within hours of the broadcast, thousands of orders were coming in for acai berry, which made supplies very scarce. The big problem with acai berry is that it is a very perishable item, and if not eaten immediately, the nutritional contents are completely useless. For this reason, acai berries must be frozen and then overnighted to the United States, where they can either be crushed into a powder or unfrozen and then used.
You may be wondering exactly what acai berry does. Well, acai berry is a wellness food. It has chemicals that assist in weight loss and boosting metabolism, as well as help battle diseases. It usually comes in a juice form which you can drink alone or mix with other juices. Oprah said acai berry was almost solely responsible for the 29 pounds that she lost in 2006. That is a pretty bold comment from someone with such huge influence.
Acai berry is still a relatively new supplement, so it will continue to gain popularity and fame over the next few months. Supplies are still limited because shipments can only come in once a month, but if you get your hands on some, it won't be something you regret! You can also get a free trial bottle of
acai berry by clicking the link.
Ryan Anderson is a personal trainer and fitness expert from Los Angeles, CA.
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Reducing Belly Fat Naturally!
By
Vadym ZyabkinMost people think that the way to the perfect stomach is hundreds of crunches per day. You know, those abs seen on the Hills, or the sexy flat stomach every girl has on Gossip Girl?
Reducing belly fat naturally is a lot faster and safer than fad diets and dangerous diet drugs.
Here are some steps to losing your belly now!
1. A proper diet is 80%. Your belly fat battle begins and ends in the kitchen! Planning out your every meal and snack for that day will reduce any temptations you may have to stray from your fat busting quest, and give you a healthier appreciation for proper nutrition. Healthy nutrition will detoxify your body from the processed junk food, and increase your metabolism for faster fat burn.
2. Cardio is the other 20%. In order to burn a maximum amount of fat to receive faster results, you'll need to exercise! An extra 500 calories burnt per day will result in an extra 3500 calories burnt per week, which is an extra pound of fat off for good!
3. Tone and tighten your tummy. A perfect abdomen requires not only cardio and proper nutrition, but work on the stomach itself. Working your abs will develop the abdominal muscles, and hold your stomach in better, keeping your belly in great shape! The abdomen consists of lower abs, upper abs, and obliques (side abs). There are very little exercises that work all three, and I'd recommend you dedicate a few sets to each individual muscle group for best results.
I've tried 100's of fat loss and diet programs, and only a few DELIVERED the results they PROMISED. Find out which by
clicking here.
Would you like to get rid of your big belly or thighs now? Find out which safe fat loss programs
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Weight Loss Fiber Foods May Save a Life - Yours
By
Ivan KellyNot only a marvelous aid for weight loss, fiber has numerous other health benefits. It has long been known as a means of preventing constipation. As well, it helps to prevent diabetes, hemorrhoids, irritable bowel syndrome, high cholesterol and diverticulosis. There have been studies which show dietary weight loss fiber improves blood sugar levels, reducing insulin needs and assisting diabetics to manage blood sugar levels with their diet.
The USDA has recommended that the daily intake of dietary fiber should be at least 25 grams. Current average levels are about 12 grams per day for adult Americans.
SOURCES OF FIBER
There are many high weight loss fiber foods that are readily available. For instance, green leafy vegetables, such as cabbage, as well as root vegetables, like carrot and radish. Fruits which are a good source are figs, guavas and apples; almond nuts; grains, including whole wheat and other whole grain products, oats, barley and bran; as well as legumes - including beans, peanuts, garden beans, soybeans, garden peas, chickpeas, black beans and lentils.
Black beans are high in both protein and fiber and do not contain sugar. It is helpful having protein included with fiber to gain the metabolism boosting benefits of protein.
Note that the fiber sources described are derived from plants and do not come from animals.
Meat has many advantages as a source of nutrients. Fiber is not one of them.
WEIGHT LOSS FIBER
The type of fiber to be found in fruit and vegetables is called soluble, meaning that it absorbs water from your digestive system and makes you feel full. Fiber which is considered roughage is called insoluble and does not does not absorb water. However, it does aid digestion and the function of the bowels, thus avoiding constipation. As the body does not break down the fiber, it continues through the digestive tract without turning into fat.
A particular advantage of high fiber foods for weight loss is that they - especially fresh fruit and vegetables - are low in calories and fat and tend to be filling, so it's possible to eat a considerable amount without adding a lot of calories. This means foods that are high in fiber are invaluable as aids for consistent weight loss.
Naturally, feeling full because of the swelling of fiber in your stomach means you are less tempted to snack between meals or eat other fat-inducing foods.
Weight loss fiber foods, such as vegetables, fruits, beans and whole grains, have wide ranging benefits apart from fat and weight loss and provide antioxidants that improve our defenses against a variety of diseases. In fact many regard the extra value added from consuming fiber - reducing intestinal disorders, lowering cholesterol and triglycerides, contributing to lower rates of diabetes, heart disease and cancer - to be at least as significant as the benefits to be gained from weight loss. Eat fiber foods often and enjoy better health while losing weight without the stress of hunger.
Get details of a remarkably successful natural weight loss strategy that builds body tone and good health whilst burning unwanted fat at
Fat Loss 4 Idiots. More information on this carefully designed and widely regarded program can also be found at:
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How to Lose 11 Pounds in 9 Days
By
John DavenportRecently, I've been asked a few times how you can lose 11 pounds in 9 days. I was a little surprised by the question since usually when someone asks me how soon they can lose a certain amount of pounds it has a 5 or a 0 at the end of the number. But then I realized where this question was coming from, and I was a bit embarrassed that it had taken me so long to figure out.
One of the most popular diets in the world, the Fat Loss 4 Idiots diet, claims that you can lose 9 pounds in 11 days. This diet has become so successful that a lot of people heard about this claim, and from there to switching the order of the numbers it was only a matter of time before people started wondering how to lose 11 lbs in 9 days.
So, in terms of the Fat Loss 4 Idiots diet, you cannot lose 11 pounds in 9 days. As someone who has spoken with hundreds of users of this diet I can say that while this is rare it is not impossible. Some people (Especially if they have a lot of weight to lose) do manage to achieve this fast weight loss.
However, it is rare. In fact, losing more than a pound a day (or even a pound a day) is very difficult and can't be done over a long period of time. It's just impossible.
Although this is rare, it still happens. The way to do it is to follow the diet very carefully and to do enhanced physical activity. The diet recommends walking a few times a week. Do it once a day, and you can be one of the few who lose 11 lbs in 9 days. But, remember that this is not what most people achieve.
However, this doesn't mean that you can't achieve great things with the FatLoss4Idiots diet. In fact, I highly recommend that you give this diet a try if you're looking for a relatively easy and stress free way to get leaner. As I have come into contact with so many users of the diet, I can say that although they don't lose 11 pounds in 9 days, they do experience an impressive and sustainable weight loss.
To read how you can start to lose as much as 9 lbs. in 11 days and keep it off, visit this webpage:
Fat Loss For Idiots Review.
John Davenport lost over 30 pounds in his twenties after being overweight most of his life. He now runs a weight loss forum and publishes a diet and fitness newsletter. To read more about fast weight loss, click here:
11 Pounds in 9 Days?
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Diet - Low Fat
By
David W JacksonMoving on a long narrow trail of most department stores will give you an opportunity to find low fat merchandises imprinted on their labels. From non fat milk, low fat mayonnaise, non fat cereals to low fat energy drinks- there is a vast range of choices. The food pyramid would tell you that fats and oils must be consumed sparingly. Even an elementary leveled kid would know that proper diet should be low in fat particularly saturated fat. To know how little the amount of fat should enter your body, most expert advised that it is detrimental already to have at least 30 percent of calories that should be consumed in a form of fat.
But do not try to confuse yourself on believing the non fat diet would actually mean totally eliminating fat out of your diet! Also, do not assume that just because it is low in fat, it is good for your body. In choosing for your brand, better opt for low fat alternatives which are also low in sugar. What makes low fat diets such a big fad in the society? Studies show that it is good for your heart, prevent the occurrence of cancers and other life threatening diseases, helps you manage your weight, and provides a good bodily vigor. Funny that despite the fact that most Americans are conscious on taking foods that are only low in fat, still they are getting fatter.
Statistics even proves that almost 55 percent of the total populations of adults are overweight.
Sad to say, low fat diet would not give a lot of good benefit since most users have gone overboard of extremely reducing fat intake. Although they are given bad impression in the society, fats are needed by the body in order to slow the passing of carbohydrates into the blood which prevent problem from occurring during the phase of after the - burning - of glucose. There are also fatty acids that are needed by the body to obtain optimum health benefit. Researches also proves that a person with type-O blood would benefit the most on diets that are rich in fat and protein while low in grains as well as dairy products. These people with type-O blood traced their genes to hunter-gatherer societies. With this, it would be sensible to consume in moderation those foods that still possess fats in minimal amount. There is no point of totally eliminating it on your diet; after all, they are still needed by the body to function the right way.
There is no point of disputing the belief that low fat diets can help lessen weight, this may be true at one point. It is a doubled-edged blade wherein there are some good benefits and there are also bad effects that could be obtained from it. Try to balance the effects. Too much or too little of something is definitely not healthy for ones body. Act in moderation and never indulge or extremely limit yourself from it. Be on the safe sides at always.
David Jackson has been involved in providing essential information and powerful tools that will help individuals in their requests for your Weight Loss and Fitness needs. This can be found at
http://carpediemarticles.com/fitness/Copyrights@ Carpediem. This article may be printed in any form , on the guarantee that the article stay the same without any omittances , deletions , alterations or changes throughout this article. This copyright is to stay with this article.
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5 Steps to Naturally Increase Your Metabolism
By
Ivonna BossMetabolism is the key feature that can help you lose weight effectively. Many don't realize this, but metabolism is the one that controls your whole body weight by allowing a certain daily amount of calories to be burnt. So here are some helpful tips on naturally increasing your metabolism.
No matter how much you believe that you are in control of your own weight loss and burned calories in fact that is not true. It all depends on your own metabolism. Ever wondered how come some of your friends can lose weight much faster and easier from you. The answer is that your friends have a faster metabolic rate, in other words, they burn calories a lot faster then you can. This is nothing alarming, since there are so many natural ways how you can speed up your metabolism to help you lose all that weight a lot faster and easier.
Step one, would be to start changing your eating habits. The most common misconception is that you can lose weight by starving yourself. Not eating properly will only lead you to slow down your metabolism even further. You need to have four to six meals a day at least. However, it is important to control the amount of your meals. You cannot start overeating yourself. This is where step number two comes along.
Step two is to start paying attention to what you are eating. No more junk food or sodas, and there is only one simple explanation why this is absolutely forbidden in your road to success. If you want to naturally increase your metabolism, than lets work on naturally. You see, your metabolism needs proteins and vitamins to work faster in order o burn calories. It basically needs energy. Food only rich in fat is not energy, it is simply some more additional fat, which is not necessary for you body at that point. So start eating veggies and fruit. Also some meat like chicken, and fish, especially fish, first it is absolutely no fat and it is rich in omega 3.
Step three is to drink as much water as possible. It will help your metabolism to get rid of all those toxins and extra fat. It is really important to drink only pure water, no soda of any sort. They are usually filled with sugar, and substances that you simply don't need.
Step four is maybe the most awful word in your dictionary, exercise. But it is the most effective way to speed up your metabolism. You need at least 30 minutes of training a day. Exercise builds up your muscles, and muscles when hungry turn to your body fat. And who controls muscles, your metabolism, off course.
And finally step five in naturally increasing your metabolism is to stick to your diet plan. Don't' falter when things get rough. It only gets easier with time.
The best way to get better at your weight loss is to learn How
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Want to Lose Fat Fast by Walking? 3 Tips to Help You
By
Arman LoganDid you know that you can lose fat quite quickly just by walking? Of course, it's not as effective as training properly in the gym, but if you are a bit lazy, then this method would be great for you. In this article, I am going to give you 3 tips that will help you in achieving your goals. So let me explain what you need to do, if you want to lose fat by walking.
1. Race
Racing is a super way to start off. Don't be afraid to race, because you have nothing to lose. You will spend a nice time with your friends and other racers, plus you will lose fat. It doesn't matter whether you come first or last, your goal here it just to race to get rid off unnecessary weight.
2. Group
If you are bored, and want to have some fun while losing weight, then you should join a group of people, who are doing the same thing as you - losing fat. While some people may prefer to train alone, others like to socialize while exercising. Groups are usually free to join, so you don't need to spend any cash. Also when working in groups, you understand that you are not the only one who wants to lose fat, and keeps you motivated. Achieving something together is much better, rather than when do it alone.
3. Progress
Keeping track of your progress is very important, because you want to know whether you are doing well, or you are just wasting your time. Simply put a watch on your hand, and take a note when you started walking and you finished. Then do the same on the next day and compare.
These three things are tips for you, if you are trying to lose fat by walking. Follow them regularly and I am sure you will great results soon. Don't be lazy. More you work, better results you get. So switch off the computer and have a walk.
Wait. Don't go now. One more thing, which I would like to mention, is that exercising alone won't be enough. You have to combine that, with healthy diet plan in order to lose weight. I would recommend you to check out
Fat Loss 4 Idiots, which is a diet generator, and create a diet plan for you according to what you like to eat.
Click here to learn more about it.
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11 Energy Producing Diet Tricks
By
Deb BixlerIncrease Metabolism To Lose Weight
If you are reducing the amount of food/calories that you eat in a day and feeling tired all the time, then chances are your body lacks the calories to provide enough stamina to get you through the day. Calories are literally energy. A calorie is a unit of measure that measures the amount of energy you receive from a specific food. Dieting is a balancing act between consuming enough calories or units of energy to maintain an energetic lifestyle, and few enough calories to lose weight. The only way to slim down is to burn more calories than you consume. This is accomplished by consuming fewer calories, as well as by staying active and exercising to burn calories. Dieting to a point of being tired is counter-productive in weight loss as you will become weak and tired, then not be as active.
Create Energy While Losing Weight
Eat 6 small meals per day instead of 3 big meals.
Do not eliminate a food group from your diet (like eat no-carb or no-fat diets).
Include protein, carb, fat and fiber in every meal.
Eat high fiber meals.
Drink at least half your body weight in ounces of plain water daily.
Avoid non-nutritive sweeteners (even though these are no-calorie, it is proven that they actually set you up for craving sugary foods.* There are plenty of studies showing this-this is one recent one: Purdue University Study 2008)
Eat a small portion of carbs before bed. About an hour before bedtime eat a small bowl of yogurt, whole grain crackers or oatmeal to improve serotonin during sleep.
Drink caffeine in small portions rather than in big cups. This will keep your energy boosted but not spiked.
Get a good night's sleep. Sleep deprivation can actually increase hunger.
Don't drink your calories. It is always better to eat real food, such as an orange, instead of orange juice.
Avoid chemical-laden foods. If you do not know what it is, then chances are it is a chemical.
Chemicals have no nutritive value and cause food cravings.
These guidelines should be the cornerstone of any weight loss program. Dieting is a balancing act; without energy you will not burn calories efficiently. Effective diet programs, diet programs that keep the weight off, take advantage of a balance between increasing your metabolism and reducing calorie consumption.
Invite Deb To SpeakNatural Diet ProgramsDeb Bixler is a diet and lifestyle coach who teaches all age groups how to live healthy, increase their metabolism and maintain their ideal weight.
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10 Good Exercise Tips to Remove Your Overweight
By
Peter LjunggrenThe first option to anybody who is worried of his/her overweight is to visit the gymnasium nearby. They are seen there being engaged in heavy workouts and exercising accordingly. But ultimately they are found to be nonstarters. Reason? They did all but in a nonchalant way and as if they were favoring someone else. Besides the lack of good exercise tips made them paupers.
However there are others who draw large benefits from the same gym. The only difference is they are having good exercise tips. What does this indicate? The effectual presence of good exercise tips makes all the difference. Therefore, if you have to succeed, you must be confident of the good exercise tips from the very beginning. Now these tips are nothing except that produce faster and sturdier results.
If you also get hold of these effective and good exercise tips, you will gain certainly. You can also develop muscles, burn of more calories and hence remove overweight. How should you begin?
The first of the good exercise tips is warm up. At this stage before starting each workout you hall have to warm up for 10 minutes and also some light stretching. Though people tend to neglect but this is essential. The process of warm up makes your blood flowing and the muscles both hot and loose. Besides a high-quality warm up lessens the chances of injury and helps you to have efficient exercises. You hall have to take rest between sets.
It is enough to take a 1 - 1.5 minute break between each set. This is undoubtedly one of the good exercise tips. The muscles, as a result, get relaxed and ready for next set. If you do not, there may be risks of fatal injury and there may be more. Concentrate on two muscle groups and work on them during each visit to gym. One of them is major and the other is minor. While the major include chest, back, legs, the minor includes triceps, biceps, shoulders. Be attentive to jog before dong this. It influences the process of reducing fat. Never spend a lot of time at the gym. You are there to remove your overweight. As a part of this you are working out. So abridge it and make effective. If you are advised by the professional trainer, concentrate on weight lifting. Do 15 sets of weight lifting for the major muscle group and 9-11 for the minor ones. But before that, try to have a thorough consultation with the trainer.
It is not applicable for everybody. Try to drink a lot of water during workout. It is of immense importance. Due to workout a lot of energy is burnt off along with acceleration of the rate of sweating. The drinking of water or any energy drink compensates that loss. Always try concentrate on your objective. Don't waste time through chatting as it hurts concentration.
Always remember that reduction of overweight is no simple task. It requires commitment. The next steps are swimming, cycling and stretching. Besides a rest 72 hours between workouts is needed.
Have you spent a lot of time following diet programs with no success? Or just hate to starve yourself? There are
diet programs that are friendlier and works even better.
Read more about this diet program that will make you slim and fit without starving yourself to death.
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How to Do Calorie Shifting
By
Stuart ElcocksAre you struggling to lose weight? It can be a frustrating time trying to lose weight and gradually putting the weight back on. Maybe you have tried all the diet plan or meal planners you can think of but still struggle to lose weight and keep it off.
You are one of many people who get caught by so many fad diets that claim to give quick weight loss. Yes, you may quickly lose weight but they don't tell you about the weight you can gain after the dieting period.
Some diets out there are not really that good for you or your body, some diet plans require you to eat less than the minimum required calorie recommendations for men and women. This will leave you feeling hungry and tired. And if you do make it to your target weight loss or end of the diet regime then you could just as quick put the weight you lost back on and more. This is a common happening, do not feel alone in this!
If you have heard of calorie shifting and you want to know how to do calorie shifting then here is a breakdown of what shifting calories involves.
Calorie shifting diets work in a way that essentially speeds up your metabolism making your body burn off fat quicker than normal. Instead of your body going into starvation mode when on fad diets that lower your calorie intake to sometimes the extreme. Calorie shifting meal plans allow you to eat the foods you like within moderation but varying the type of foods and alternating the amount of calorie intake over a set period of days.
People using calorie shifting diets have had varying degrees of success using this method, but on the whole its reported that the success rate is very good.
If you have wondered how to do calorie shifting then I hope this answers some questions. Good luck if you are considering a calorie shifting diet I wish you all the success to losing weight and keeping it off.
Check out our website for more information on calorie shifting, diet reviews and great ways to lose weight.
Health and Medicine-Your Guide.
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Lose Those Handles Fast
By
Doug SetterAn abdominal workout that ignores the sides of the "abs" is incomplete to say the least.
Instead of relying on mountains of sit ups or crunches to narrow your waist, consider a simpler, more intense workout. Just a quick reminder that the abdominals go beyond just the six-pack.
There is also the external obliques which twists the upper body and also pulls the upper body laterally. The internal obliques twists the lower body and pulls the lower body laterally. Very important is the traverse abdominals that sit below the other layers of abdominal muscles. This group of muscles is contracted by hard, forceful exhalation.
As I mentioned in an earlier article, the sequence of your abdominal exercises are important. If you recall, I usually start with a lower body twisting action, like double leg overs, to tire out the obliques first. Then lower abdominal exercises, like hip raises, are done. Finally, the set is finished off with upper abdominals, like crunches.
You can also trim and strengthen those handles just by doing side bends. 10-20 each side before going to bed will show results in most men within 10 days. The trick is to lean back slightly and add some resistance. Resistance can be as simple as holding your hands behind your head to holding a small weight with your arms outstretched over-head.
Slow and steady movements beat the frantic, jerky ones.
You see, even marathon runners have these flapping handles. That is because the long distance runner keeps his or her legs fairly low. Whereas, the sprinter has to raise their legs higher and work their hip flexors and internal obliques! Compare the physique of a sprinter to a marathon runner. The sprinter often has more defined obliques.
What does this mean to you as a casual jogger? It means that adding some hard sprints during your run will shorten your training time and improve your abs in no time flat. So, next time you are jogging around the neighbourhood, at the same pace and same distance, add some sprints.
Sprinting up a hill will especially improve your stamina and curve out those hard to hit areas of your abs.
For more information on Stomach Flattening check out:
http://www.lulu.com/content/1816691Doug Setter holds a Bachelor's Degree in Foods and Nutrition. He has completed 5 marathons, climbed Mt. Rainier and held a welter weight kick-boxing title. He instructs fitness, weight-loss, stomach flattening, alcohol-reduction and kick-boxing. Doug is the author of Stomach Flattening and One Less Victim. He has been a guest on CBC and CHUM radio. He can be reached at
http://www.2ndwindbodyscience.com/-----------------------------------------------------------------------
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Benefits of Drinking Water - Quickly Lose Weight Naturally
By
Wade LouisThe Benefits of Drinking WaterWhen the human body is born it consists of about 75% water. As one matures it goes down a little bit as an average for an adult male is 60% water and 50% for an adult female. This information lead me to do a study to see if drinking the recommended amount of water (fluctuates from nutrition to nutrition) lead to weight loss, and an overall fat loss. I decided to perform a test on myself because I was about 10 pounds over weight and I am always looking for an easy effective way to stay in shape.
How I Performed My StudyI did a bit of research before I did this and came to terms that I was going to shoot to drink 8 ounces of water a day (about 1.9 liters). The first day I did this, I really shocked my body. On a good day, I used to drink maybe 3 ounces of water a day so the water really started to fill me up. I stayed consistent with my study everyday while on some days I would drink more than 8 ounces. This is because I decided to drink water instead of snacking at night or when I felt like I needed to eat when I knew that I should not be eating.
How Water Helped Me Lose 10 Pounds
Since the water started filling up my stomach I started eating less. I did not realize this at first but my meal portions became controlled. My water intake was actually being used to help me with my diet. After 3 days I had lost 2 pounds. I kept at it and after 2 weeks I had lost 10 pounds. I was so shocked - now I am addicted to drinking the recommended amount of water daily. My weight has remained stable and healthy while drinking water gave me tons of energy I never used to have.
There's no reason you should be embarrassed about your weight. Click here to get the information you need to effectively
lose weight If you're ready to read more about how drinking water can help you with losing weight, visit our benefits of drinking water page. Join the thousands we have already helped and visit
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7 Ways to Make Your Diet a Success
By
Ken BlackDieting is a word that fills many people with dread. Whenever you see your tummy sticking out, an alarm bell rings in your mind. You need to keep your body in good shape not only because it adds to your beauty but also because it makes your body function well.
People with emotional problems who are mentally upset tend to eat more. You need to chew your food enough to make it digestive. You need to be highly determined, patient, conscientious and persistent when following any diet plan. Buying a digital scale to keep in track with the calorie count is a good idea. Weighing yourself everyday will ensure that you are near your goal. You can also tell your friends, colleagues, girlfriends and your family that you are dieting. That is, of course, if they support you in your goals.
Here are seven weight loss tips:
1. Drink plenty of Water
Water is singly the most essential component not only for your general health but also your dieting because it makes your stomach full. Water avoids false cravings and removes dehydration and it helps your kidney flush out waste. Ice cold water burns 62 calories in a day. You need to drink at least two liters of water every day.
2. Exercise regularly on a daily basis
Climbing stairs instead of elevators is a good exercise routine. Go to the gym regularly. If you can't take time for the gym, then do the workouts at home. Besides that, a walking plan is the fastest and the easiest way to lose weight. Half an hour of workout is actually enough for a day.
3. You should have a regular eating pattern
You need to eat five times a day. You don't have to eat everything on the plate. Eat small portions and take small bites. Breakfast is the most important meal for your diet plan. Also, you should drink only skimmed milk and avoid fried items, and food high in sugars and fats like burgers, fries, sodas, chips, and shakes. Eat lots of fruit except for bananas. Eat all vegetables except for dried beans, peas, potatoes and corn.
4. Eat Fiber and protein food
Fibers are low in calories and have a filling effect. Eat high fiber food including strawberries, apples, chickpeas, potatoes, broccoli and brown rice.
5. Stress and tensions during daily routine
The way we handle our daily routine and situations in life greatly affects our diet. Stress in our life damages the body's metabolism. Irregular eating habits lead to serious diseases and illness.
6. Differentiate between good and bad food
Good fats can help you lose weight, while good protein can make you look healthier and feel better. Chicken and turkey can be used without the skin, but red meat should be eaten sparingly. Egg whites are the best because they are low in calories and full of proteins, however some doctors seem to think that egg yolks are not as harmful as once suspected. Grapes, blueberries, strawberries and citrus fruits are the best dietary fruits.
7. Try diet supplements
Diet pills and similar diet supplements or teas are very effective and can be used along with a low calorie diet for optimum results. There are many studies proving their good effects. Search online for diet supplements that have been proven to help you lose weight. Check with your doctor if you are unsure if they are right for you.
If you do some of these things, you'll increase the chances that you will lose the weight you want.
Ken Black is a writer on many health subjects. To learn more about the latest diet booster that is gaining popularity, visit this website to find out more about an
easy weight loss method.
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Proper Nutrition is Important For Fast Weight Loss
By
Bruce A. TuckerOne of the best things we can do for ourselves in terms of energy and self esteem is to lose weight. Let us forgot about the appearance factor of losing that extra weight for the moment and concentrate on how reducing that extra fat will help increase our energy.
If you are looking towards the fast track of losing weight then look no further than what you currently eat. Nutrition and the amount of water you drink will lead to immediate weight loss and that is without exercise.
For example, soda drinkers should know that their Pepsi or Coke is filled with all sugar which will turn immediately to fat. They also spike your insulin levels giving you an immediate boost of energy and then you come crashing down soon after. Instead of drinking soda, drink water or Crystal Light. That alone will help you lose about 5 to 10 pounds.
But if you want fast weight loss then you need to eat healthy and drink plenty of water so that your body has the nutrients it needs to grow properly.
Your daily intake of food should be six meals every day or one meal every two and a half to three hours. Each meal should be proportioned well with protein, carbohydrates and green vegetables. A portion size should be the same size as you clenched fist. This makes it easier for you to know that you are getting the proper amounts of food.
As for your water intake, you should drink at least one eight ounce glass of water with every meal. However, it is recommended that you drink at least sixty-four ounces of water each day. Therefore, I recommend that you drink a ten ounce glass of water with every meal to get up to sixty and then before you go to bed have a four ounce glass.
There really is no limit of the amount of water you should drink, but there really is no need to drink a hundred ounces everyday either. Although during any type of physical activity or extended periods of time in the heat you should drink plenty of fluids, even more so than the recommended sixty four.
That is it. Follow this simple plan and you will be well on your way to fast weight loss. As always consult with your physician prior to starting any type of fitness or nutrition program.
About the Author:Mr. Tucker is the senior editor for
Weight Loss Nation, an online resource where you can learn about various weight loss, nutrition and fitness tips.
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Get Rid of Love Handles - The 3 Best Exercises to Get Rid of Love Handles
By
John WheelerGetting rid of your love handles doesn't have to the painful chore that many folks make it out to be. In fact there are many exercises you can do to get rid of your love handles quickly and easily.
Here I'm going to show you 3 of the best exercises to get rid of love handles.
Side Twists - An often forgotten and neglected exercise in most routines to get rid of love handles is the good old side twist. You can get a stick or other short pole and rest it behind your head along your shoulders with your hands on either end, and then twist your torso from one side to the other, taking care not to do it too fast, as you won't feel the benefit.
The reason for the pole is to help you maintain a straight back, and keep your legs straight. It%u2019s important to keep your hips facing forward throughout the exercise and not let them twist, as twisting your hips will mean you lose the effect of the exercise and risk injury.
I recommend you start with 2 sets of 20 repetitions. They are fairly easy and a great way to finish a workout. Increase the reps as you get more experienced. The more advanced of you can try an alternative using weights - side bends.
Side Bends - Hold a dumbbell in each hand by your sides, with your feet facing forward and a shoulder-width apart. Without allowing your back to curl forward, bend your torso slowly to one side, until you feel a little stretch in your side muscles. Slowly straighten back up into the start position, and repeat the exercise going the other way. One full movement from the left side to right side and back to the middle equals 1 repetition.
I recommend you start with 2 sets of 10 repetitions using light dumbbells, and see how you get on, increasing weight and repetitions as you go.
This exercise is best performed slowly and controlled, with the added benefit of the extra weight being held in each hand. They are great for toning and tightening the oblique muscles on the sides of the abdominals, as well as the lower back muscles. This will help you to get rid of love handles, and improve your posture and back strength.
Twisting Crunches - These are an excellent way to get rid of love handles and if you've ever done crunches before you'll probably know what these are.
Lay with your back on the floor, knees bent and feet flat on the floor. Cross one leg over the other so the foot is resting on the opposite knee. With your hands on the side of your head, slowly crunch your abdominals as if you were trying to lift your chest toward the ceiling, and as you reach the apex of the crunch twist your torso towards the knee that is lifted off the floor. Slowly roll your torso back to the start position. Repeat for the desired number of repetitions, and repeat on the other side, switching your legs over. 1 set of 10 - 20 repetitions should be fine to begin with, increasing as you gain experience and strength.
The numbers are not so important as the form that you maintain during the exercise to get rid of love handles. Many people make the mistake of pulling on their head and bending their back during this exercise. By doing that you will risk injury to your back, not work your abdominals and obliques, and not get rid of love handles. You MUST lift your chest towards the ceiling, as you'll feel the benefit immediately. Try to maintain tension in your abdominals all throughout the exercise to get an extra boost.
Did you like those 3 exercises to get rid of love handles? Would you like to see 3 more?
Ok then, here's a video of 3 more exercises to get rid of love handles just for you Exercises To Get
Rid Of Love Handles.
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Your Six Pack Quest - The Review
By
Max HolmesNo nonsense 6 pack quest also known as "Your Six Pack Quest" is Vince Delmonte's new "Ab Shredding System". Vince is a world famous fitness coach and author, Vince Delmonte is known as the top "Skinny Guy" expert and has helped more skinny guys and girls defeat their muscle unfriendly genes without drugs and supplements. If you don not know him, Vince is a guy who never sugar coats the truth. Vince told me that his new system will give you the body you desire in 6 short months Guaranteed. Vince sent me a review copy of his program and I would like to share with you my review and opinion .So lets take a closer look at the no nonsense six pack quest.
The program focus on the main corner stones of any successful weight loss program: weight lifting, cardio and a clean diet. First I thought this is like any weight loss system these days so what is unique about it? After I went through the whole system I realized the uniqueness of the six pack quest program. The system is designed for you take just one step at a time. After you master it you move to the next step this applies to all different cornerstones weight training, cardio and diet. Of course you can take more than one step if you want. Another unique point is that there are different levels in the program starting from extremely overweight to the elite athlete level. The following is the list of the main point you will learn about in the system.
Why most people don't get six pack abs, Vince explains the main reasons behind that and the myths preventing most people from reaching this goal
How to get motivated? If you ever gone through a diet you will know that lack of motivation is the key factor for not reaching your goals. Vince explains his formula for continuous motivation.
Weigh training for fat loss is another corner stone in the system. Vince explains the importance of weight training in any fat loss program and that the lack of weight training is dangerous and causes a muscle loss. He also provides a different programs for different levels he has the 3 days ,4 days and the 5 days programs.
Cardio for fat loss is still an essential part in any fat loss program. Vince agrees with the term "long slow cardio is dead" and it is not the most efficient method. Vince introduces a unique efficient cardio structure that you can control according to your fitness level and time. He also reveals some research results that suggest that spot reduction is possible (but not miracle spot reduction to be clear) .These unique and new findings of the research are also integrated in the cardio plan.
Nutrition for fat loss no fat loss system is complete without it. This is a big topic but the system covers all the basics and details of a healthy fat loss diet. It provides you with a step by step action plan that you can follow till you achieve the perfect fat loss diet. You can apply just one step each week and still see results.
Supplements might have it is place sometimes. Vince has been always a firm believer that the supplements business is a scam (at least most of it). He is clear that supplements are not necessary in the same time he explains from his experience and research what can help and when it is needed.
The fat loss life style. In the end Vince concludes with a list of action steps to achieve a life style that helps and accelerates you fat loss quest.
I forgot to mention that a guy named Peter Carvell has lost 100 lbs in just six months using Vince's help and the same principles in the six pack quest program. I also forgot to tell you that you may win 1000$ from vince if use this system to transform your body in six months or less.
Your six pack Quest program has helped many people achieve the body of their dreams. You can read their stories in the
Your six pack Quest site-----------------------------------------------------------------------
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Lack of Sleep Can Be Detrimental to You Getting Results
By
Lemuel ThomasAs defined in the Wikipedia, sleep is a natural state of bodily rest observed throughout the animal kingdom. A sleep disorder (somnipathy) is a medical disorder of the sleep patterns of a person or animal. Some sleep disorders are serious enough to interfere with normal physical, mental and emotional functioning.
Sleeping is just as important as eating right and exercising. Your body repairs itself while you are sleeping. Also, your body burn calories while sleeping. So, if you aren't getting enough sleep you will limit the ability of your body to burn calories at rest. Researchers have reported that women who sleep five hours or less per night generally, weigh more than women who sleep seven hours per night.
I myself enjoy sleep Sometimes, it is easy to get caught up in various project or task that cause you to miss a few hours of sleep It is important to get back on track with your sleep.
According to the National Sleep Foundation, the average woman gets only six and a half hours of sleep per night. Chronic sleep deprivation can have a variety of effects on the metabolism and overall health.
Inadequate sleep:
interferes with the body's ability to metabolize carbohydrates;
causes your body to store more fat;
drives down leptin levels, which causes the body to crave carbohydrates;
can lead to insulin resistance and contribute to increased risk of diabetes;
can increase blood pressure; and,
can increase the risk of heart disease.
So, if you are trying to lose weight, get to bed and drop the weight.
LT Thomas, BSSpeaker, Fitness trainer, Competitive
Bodybuilder
http://www.baltimorefitnesstraining.com/L.Thomas@ltpersonaltraining.com
http://www.myspace.com/ltpersonaltrainingLT is available for speaking and appearances.
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A Few Reasons That You Are Not Losing Weight
By
Chris McCombsYour workouts are repeats - When you do the same exercises over and over, your body gets not only used to them, but better at them. The result is that your body requires less effort to do them, you burn fewer calories and you lose less weight. The way to fix this is to constantly change things up. Ask your trainer to rotate in several new exercises, take varying routes on your jogs or bike rides, and set the cardio machines to different inclines and resistances, anything you can do to make it new and fresh. Your body won't know what hit it, and that is a good thing.
You gravitate to loose, comfy clothing - Yes, the styles are loose and flowing right now, but that just makes it easier to hide a not-so-perfect set of abs under a loose cotton shirt. Yes, it is in style, but there are other fashion choices out there, and maybe the reason you pick the flowing cuts is to make it easier on yourself when dressing, and less reason to work out incredibly hard or long. Stop wearing tents, and pull out your tight jeans or sweaters, and exercise yourself into them.
The tasting spoon is always in your hand - Bravo for cooking at home, because you can control what you are putting into your meals. But, if you have a habit of tasting everything while you eat, multiple times, you may have eaten the equivalent of an entire meal by the time dinner is served. If you are making marinara sauce, not such a big deal. If it is something heavier, you are in big trouble. Taste once, make your adjustments with spices and the like, taste again, and if you still need adjustments, ask your friends or family to taste and give their opinions, before you go on a mad tasting spree.
Your kitchen is jammed full - If you can accommodate any special request at any time or if you peek into your freezer and it looks just like the one at the grocery store, you have too much on hand. You have every temptation available, and at your fingertips. If you have a craving for a fudgescicle, well, you have one in the freezer, so you can grab it and eat it. But, if you have to drive to the store to get one, well, you probably won't do that, so the craving will pass and you will be better off. When grocery shopping, buy the staples like lean proteins and fresh veggies, and leave the specialty items and boxes of frozen foods there.
You're all alone - If you make a workout agreement with a friend, you will lose more weight. You have a built-in motivator, task-master, and buddy to help you, and vice versa. If you keep your diet and exercise goals to yourself, then no one can cheer you on, or give you a hard time if you fall off the wagon. Enlist a friend that can join you on your journey, and you will both be in better shape when you reach your goals.
Chris McCombs runs a well known
Long Beach Weight Loss program. Chris and his team help people get into great shape. Before finding Personal Training, Chris was 143 pounds overweight.
He lost the weight and started training. Check out Chris'
Personal Training Directory for some great info.
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Big Breakfast Diet - Belly Fat & Overall Fat Fast!
By
Janis BreazellAre you interested in the breakfast diet? You can actually create your own variation of the breakfast diet - as long as you follow the main principles which make the breakfast diet, an effective one. You ultimately want to make sure that you are still boosting your metabolism while simultaneously keeping your appetite down.
There's a reason why they call breakfast the most important meal of the day - therefore you want to make sure that you start and comprehend the correct stuff.
What is the Breakfast Diet So first of all, what is the "big breakfast diet". The big breakfast diet is a diet that allows you to practically "enjoy your life" type meal. You want to eat a large breakfast of high calorie amount and make sure that you get your carbs and proteins in.
By eating a large breakfast in the morning - there is less of an impulse to eat throughout the day.
You will also have a great since of "accomplishment" - people even report having a higher sense of daily purpose when they eat a fulfilling, nutritional, and nutrient-full breakfast.
It just make sense that many people around the world who previously had bad breakfast habits are having such success.
Remember: Breakfast means, "break-fast", which is what you are supposed to do. Why eat a regular measily breakfast when you can have the enjoyment type breakfast that can give you all the nutrients, and energy throughout the day.
The goal of any dieter should be simple - to convert fat into lean muscle. The breakfast diet will definitely help you get to the point - as long as you incorporate some kind of exercise - which can be rather tough, but the breakfast that you eat will help put you in that healthy state.
What is the Exact Breakfast of Champions?
The point of the breakfast diet is to set yourself up to have a healthy breakfast throughout the day - so this is what you should do:
• Eat one food from every single food group: This includes the meat, egg, nut, and beans food group, fruits and vegetables food group, high fiber type bread or English muffin, white carb - such as rice & pasta, and only one fatty, oil, sweet type food [make sure it's extremely limited], last but not least - the dairy; such as milk.
• So a breakfast could very look like this: Grilled Chicken using a George Foreman or Some Boiled Eggs, Apples & a healthy Salad with romaine lettuce, English Muffin, some Plain Pasta {add some seasoning if preferred], and maybe a donut, or take out the English Muffin, and add a couple of pancakes with some "light maple syrup".
That is the breakfast of champions that can help you reduce you food intake on a daily basis. Big breakfast diet can definitely help you lose weight as there are stats that proven that people who change to the diet will lose 28% more than people on other diets - which speaks for itself.
Losing 9 Pounds in 11 Days using the
FatLoss4 Idiots Program sounds like an impossible feat. If you are interested in how you can lose 9 pounds in 11 days using the "Fat Loss 4 Idiots" dieting plan, then visit
http://fattlosers.blogspot.com/ for more information
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How to Lose Weight Fast - Lose Pounds and Inches From Your Waist, Thighs, Butt, and Hips!
By
Jennifer JolanHere's how to lose weight fast. You're going to lose pounds and inches from your waist, thighs, butt, and hips without even having to set foot in a gym or spending 30-45 minutes cooking a healthy meal.
How to Lose Weight Fast
1. For diet, start with snacks
Your best bet is to use snacks that have either protein or fiber... or both. For that, I highly suggest that you eat 2-3 apples a day as snack as well as 1-2 low calorie (80 or less) yogurts.
These snacks will help to correct your dietary mistakes during meals since you're getting a lot of nutrition and few calories with these snacks. You'll eat less at your meals. It's a simple tip... so use it.
2. Use coconut oil
Extra virgin coconut oil is great for a lot of women to lose a quick 5-6 pounds in less than 2 weeks. It doesn't work for everyone, but it's a cheap, effective option to consider. You only need to take 1 tablespoon twice a day. Take it on an empty stomach for best results. It costs about $13.
3. Perhaps the best exercise you can do for weight loss is incline walking
If you're big on walking or jogging on a treadmill, I urge you to switch to walking on the treadmill while putting it on an incline of around 15 degrees. Hopefully you have a treadmill at home.
This is much more effective for fast weight loss. I can tell you all the great things about it, but you simply need to do it once and see for yourself. Doing it once will convince you much better than anything I can say to you.
That's how to lose weight fast... using 3 different things that target your diet, supplements, and exercise.
If you're SICK and TIRED of getting the same old boring weight loss advice... you know, like "Eat more fruits and vegetables, drink 8 glasses of water, jog, and blah blah blah", then...
Click
http://www.weightlossguide4women.com/ to get your FREE EBOOK "How SPINNING Around Like a Child TRIPLES your Weight Loss". A strange, but true, way to LOSE 10 pounds in 2 weeks. I'm giving away this report today and tomorrow ONLY to anyone who visits my website! So get it before tomorrow night.
If you're truly serious about losing weight, then go to the link below to get your free report now. If you don't lose 10 pounds... I'd be QUITE surprised!
http://www.weightlossguide4women.com/Jennifer Jolan
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