How To Lose Weight Fast

If you've seen a body builder before either in real life or in a magazine or tv, you can see that these athletes have lean muscular bodies and practically no fat. Usually, you can see their six pack abs quite well. Their abs themselves show that their amount of body fat is very low because the more your muscles are visible, the less fat you have. Body fat is measured in percentage and a 2-4% range is usually the norm for most body builders.

The topic of this article is about weight loss and how to use body building to achieve your goal and why I've given you the previous illustration of body fat is because the less fat you have in your body, the lighter you'll weigh. Fats are excess calories in your body and fats have more calories than protein and carbohydrate. So if you consume more fats, you'll get more calories and you can end up storing excess calories as fat deposits in your body.

A body building routine for weight loss is an ideal weight loss plan since a body builder regularly exercises and pays strict attention to nutrition. If a weight loss achiever wants to attain his objectives, body building is a highly recommended sport. With body building, the weight loss individual will adopt a different mindset. He will be more disciplined, patient, determined just like a body builder's qualities. And naturally, he will have a better health and less prone to diseases like cardiovascular, diabetes, high blood pressure amongst others.

So what consists exactly a body building routine? A body builder typically trains several times a week with weights and perform body weight exercises as well and eat several quality meals daily. He also does cardio training multiple times a week. Since a body builder usually competes in contests, he needs to adhere to his routine very closely and this is what you should do too even though you're not competing. Why? The simple reason is that if you follow such a strict routine, your weight loss success will become a reality sooner than you initially thought of. Here are some tips and strategies.

When you work out with weights or do body weight exercises alone, you are basically toning and strengthening your muscles. And you know what? Muscles speed metabolism which will benefit you because your body will be more inclined to burn fat rather than store them. Also, when you do strength training, you are also burning fat since you will be sweating. Sweating is a key factor to burning fat and excess weight. Then, you also need to do some cardio training like running and cycling. You can do these activities in the gym with the machines or in nature. The frequency of your weight loss routine is fundamental too. You can do weight training 4 times per week training different body parts per day and perform cardio training 3 times per week for about 45-60 minutes per session. Do your cardio training on the days you don't do strength training. Basically it's preferable that you don't mix your cardio in your weight training. If you do cardio first, you might be a bit exhausted to do weight training after. And vice versa.

Since you'll be training hard, you should pay strict attention to your nutrition because if not, all your hard work will be wasted. Avoid foods high in saturated fats and soft drinks which are filled with sugars. Don't snack on just anything. If you don't know what to eat, here is a sample nutrition for your weight loss goals. Eat more quality protein and opt for complex carbohydrates but be moderate though. Some valuable protein sources are skinless chicken breast/turkey breast, egg whites, white fish, lean red meat, tuna, salmon, cottage cheese and skim milk. Some valuable complex carbohydrates are wholegrain cereals, porridge oats, oatcakes, wheetabix, shredded wheat, brown rice, corn, yam, lentils, potato, sweet potato, bagel, brown bread, wholemeal breads, spaghetti and macaroni.

Don't forget your vegetables intake like broccoli, green beans, asparagus, tomatoes, lettuce, garlic(garlic has been proven to be great for weight loss) and eat fruits like banana, orange, kiwi, papaya and grape. Opt for healthy fats like canola oil and olive oil. Go for healthy cooking techniques like boiling, baking or steaming. Drink lots of water at least 8 glasses or bring at least a 1.5 litre bottle with you. Go for 4-6 small meals per day instead of 3 big meals. And eat every 2-3 hours. Eating regularly in small quantity will boost your metabolism which will put your body in a fat burning mode rather than fat storing. Get adequate amount of sleep everyday.

If you follow a body building routine with determination, discipline and patience, I guarantee that you will shed the pounds away like you never did before. Give it a few weeks before you start noticing changes in your body fat and weight and sooner than you realize, you're on your way to get the body of your dreams. Good luck.

This article can be freely published on a website as long as it's not modified in any way including the author bylines, plus the hyperlink must be made active just like below.

Want to lose weight and gain lean muscle mass? Check out Body Building Resource for articles about muscle building, fat loss, diet and fitness. Also available are a muscle building eBook, DVDs, gym equipment and supplements. Go to http://www.body-building-resource.com

The Psychology of Weight Loss Your Approach!

We have missed the boat and your boat is sinking fast. You have weighted your ship down with stats, calories, grams and pounds. Now you are more confused than ever on how to lose weight, feel better and get stronger. We America catch up with the crisis, or will the diabetes and obesity epidemic sink us? The answer is not in the numbers the answer is in the psychology of weight loss. Yes, Americas health will get worse before it gets better. In order for you to get better these two steps must take place:

Step #1: Get over your hang-ups!

Why is it so hard for me to start exercising? I know its good for me. It seems like I have some form of resistance to getting in better shape.

Exercise Resistance or ER means a conscious or unconscious block against participating in a regular active program. Studies show that some people have barriers built up from past experiences that give them a negative mindset toward exercise and food. In many cases, this prevents a person from starting or following through on an exercise program.

RESENTMENT

I thought the golden years were supposed to be filled with relaxing things to do, not more activities I usually put off before?

Building up resentment toward exercise goes much deeper than just not liking the effort it takes to do it. Resentment brings out a rebellious attitude in us. The sooner you accept the fact that exercise is going to have to be a part of the rest of your life, the more likely you will start the more likely you will continue exercising. Resentment is usually fueled by his cousins: Denial, Pride and Laziness. The best thing to do is never let them play together. Resentment is a form of pride.

FAILURE

The only failure is not starting. Success is not measured in numbers. It is measured in your growth through the process. Just because your track record may show some ups and downs has no bearing on your future efforts. Plus, your self-worth is not based on how many times you started an exercise program. Fear of failure is an excuse to never try.

PERFECTION

If you think for one second that you are going to be perfect in sticking to a plan, forget it. Its not possible for anyone. The truth is you will never be perfect. Perfectionism is an illusion.

COMPARISONS

You will always compare your results to something or someone. Once you hit a goal there will always be another one. You may even be the type that no matter what you do, it will never be good enough. If you are this type, stop for a minute and listen to your body. Comparing yourself to others and your past is a losing battle.

EXPECTATIONS

If your expectations are too high, you set yourself up for failure and then begin comparing yourself to others. In some cases, ER sets in before you even start. This is hurtful. Setting expectations that are too high is self-defeating before you even start.

Step #2: Change your false beliefs about food, exercise and life.

Getting to the ROOT of the matter

To change unwanted behaviors, its important to acknowledge your thinking toward exercise and eating. A lot of people believe they know what that thinking is, but havent come to grips with their core beliefs. In other words, they have to get to the root of the matter. For FREE MINI COURES click here www.resolutions.bz

In order to change your attitude toward exercise and food, you have to understand the WHYs of the behavior.

You are going to have to dig deep, find the root of the problem, nurture and understand it.

Your BELIEF system

The reason you have certain behaviors is based on the core beliefs of your value system. It is here--inside--where things need to be addressed. Beliefs form barriers that stop you from starting or following through on a regular exercise and eating program. In order to change attitudes toward exercise you have to check under the surface.

It takes time, effort, and energy, and in some cases, outside professional assistance to get to the TRUTH of the matterto see what is below, admit it is there and bring it up to the surface. If you have a hard time following through on an eating plan, chances are barriers have formed, and stop you from smooth sailing.

Do the math! Numbers do not lie. You either accept the road less traveled or you face the consequences. Its just that simple. This may resemble a scare tactic, but the bottom line is this is the reality. If you think for one second you are exempt, above reproach, or just relying on luck or faith, think again. Your best defense is a good offense.

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Have you ever woke up one day, usually a Monday, and told yourself that this was the day you were going to start living a healthier lifestyle. The extra weight you are carrying is coming off and for good this time. You're going to eat all the right foods and go to the gym loyally. You are feeling highly motivated and you're ready to roll! How long did it last? Was it a month or two, a week or two, a day? You are not alone!

This is a very common problem, people don't live up to their own expectations and then they dismiss it, usually by saying 'I don't have any will power'. So that's it, you tell yourself you don't have any will power and you let that excuse you from what you need to do to get it. The beginning stages of any exercise program are always the toughest. This is when people have the greatest fall off rate. Why? There are a few reasons. The biggest reason is that people do too much too soon. You want to lose weight and you want to lose it now! Well, if one day you're eating pizza and ice cream and sitting on the couch and the next day you're eating bean sprouts and working out for an hour and a half, a red flag should be going up. This is not going to last! These are examples of two extremes and going to the extreme in either direction is not healthy and not necessary.

I cannot emphasize enough how important small lifestyle changes can be if you want to lose weight. With diet, that may mean adding more fruits and vegetables instead of fatty snacks, avoiding red meat and fried food, avoid nighttime eating, if you eat because you are bored, do something so that you are not bored, just to name a few.

With exercise, that may mean going for a walk after dinner or at lunch, exercising 3-5 days a week for 30 minutes, actively playing with the kids, finding an exercise class that you enjoy, just to name a few.

Another top reason that people give up on themselves and their weight loss is impatience. When people start eating better and exercising they tend to think that the results should come very fast. There is a lot wrong with this way of thinking. First of all, it is very unhealthy to lose weight fast. In order to do that you must deprive your body of many calories and therefore vital nutrients as well. This also slows down your metabolism so you will have a greater tendency to gain the weight back. Secondly, you did not get out of shape overnight, it is wrong to expect it come right back to you overnight as well.

On average, a weight loss of two pounds a week is considered healthy. The key is to enjoy the process and all the great things that happen along the way to your goal. It has to be about more than losing weight. You will have more energy and that feels good, you will be in better spirits as well. You may start to feel more confident and strong. These important changes come a lot faster than the final goal, so savor them. Let them act as motivation to keep you going. Remind yourself that when you were eating junk and not exercising that you felt lethargic, out of control, possibly even depressed.

Everyone hits bumps in the road to health and fitness. When you hit one of these inevitable bumps, you have two choices. You can either persevere and continue on your journey or take yourself back to where you started. Obviously, you were not happy at your starting point or else you never would have started at all. We all want to feel good, be healthy and active, have more energy, and be strong and confident. So, the next time you come to a fork in the road, remember this, tell yourself you are worth the effort, and choose the right way, the way towards health and happiness.

Lose that weight and feel great. You can do it. All it takes is a plan for success, consistency and perseverance. For constant tips and on line support check out my blog you can lose fat.

Barry Lovelace is an internationally recognized personal trainer and fitness coach. Visit his website and get FREE health and fitness tips and a FREE Ebook titled 'How To Juggle Your Health and FItness!'

Summers over? Thats good isnt it? If you missed out all the summer fun because of the belly fat that you couldn't manage to lose, dont be sad. Now we have three more seasons before the next summer arrives. What does that mean? It means that you have three seasons for you to do your stomach exercises regularly and hope that by next summer youll have that flat stomach that youve been dreaming of all your life. Imagine this, even if you do one stomach exercise for 5 minutes a day before summer comes, do you think that youll get that flat stomach you desire eventually? Believe me, its doable.

Now is the time for renewal and for new beginnings. Summer is a season where half dressed males and females flaunt what theyve got, with bare midriffs and lean tummies. Stop! Halt! Do you dare go out in your bathing suit next summer? Or are you worried about that unsightly little (or so youd like to think) bulge where your tummy used to be? Dont fret! There are several stomach exercises that can help you get your tummy back into shape in no time. Here are two stomach exercises that are very good and effective (if done faithfully) that will help you get that lean stomach that you can flaunt. Before you start, do remember to consult with a pro and always start with a good warm up session to avoid any injury.

The Hip Lift

For this exercise you will need a mat or a towel. First lie on your back on a flat surface, like the floor. Make sure the mat or towel cushions your spine. Now place your arms beside you with the palms facing up toward the ceiling. Lift your legs up into the air at a ninety degree angle with your torso. This means that the soles of your feet are facing the ceiling. Keep your legs as straight as possible and try not to bend your knees. Now, while contracting your stomach muscles and pulling your bellybutton towards your spine, try slowly lifting your hips to a few inches off the floor. Now hold this position. Make sure your legs are still straight. Slowly lower your hips back to the starting position. You can try this a few times every day.

The Seated Torso Twist

For this stomach exercise, you begin with a sitting position. First, bend your knees so that your feet are flat against the floor. Place your feet slightly apart (about hip width). Put your arms straight out in front of you with your fingers interlocking. Now contract your stomach muscles and slowly lean back to about forty-five degrees. While still holding this contraction, rotate your torso to the right as far as you can comfortably. Remember to use your stomach muscles to control your movement. You dont want your arms to lead this movement, but need to have your upper body moving. One you have rotated to as far as you can, rotate back to the starting position in the center. Now repeat the movement and rotate to the left side. Keep in mind that you need to go slow. Never allow the momentum to twist you and make sure your movements are controlled.

Okay, now it's your turn to flaunt your flat stomach to the world.

Juzaily Ramli and Tommy Lehmann own a blog that provides free stomach exercises for all. Feel like losing some of that stomach fat but don't have the time to do it? See how you too can benefit from their page on stomach exercises for busy people.

When you first begin to diet it is hard to break old habits and begin forming new habits. This is where a weight loss partner comes in. Your diet partner will help keep you on track and hold you accountable for your food intake and your exercise plan.

Your diet partner will help you to stay motivated. You can plan to exercise together at a set time each day. This will keep you accountable and motivated. It is harder to give your weight loss partner a week excuse as to why you can not exercise than it is to convince yourself that you should just skip a day.

Diet partners also offer a great support system when it comes to sticking to a diet. It is easy to cheat on a diet especially if you feel you are going it alone. Your weight loss partner will help you to stay on track and listen when you do fall off the wagon.

You may also find that you end up with just a bit of competition when it comes to dieting with a partner. If you have a week where your partner has lost more weight than you or exercised more than you, you may just have to get moving and try and win next week.

Your partner will also add a bit of fun to dieting. You can work together to find fun new recipes and laugh when you goof up that new recipe. It is also a lot of fun to take a walk and tell silly jokes on the way. Set up one day each week where it is joke day and your entire exercise time is spent telling silly jokes while walking.

Friendships are built around common experience. You will find that your weight loss partner may just become your new best friend. As your lifestyle choices change so will your diet partners. It is always easier to do it with a friend.

Just remember to keep up the good work and have fun with your diet partner.

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Calorie shifting diet has increased in popularity over the last year. Is this diet as good as everybody says or is it just the latest fad diet?

The knowledge of calorie shifting is as old as dieting. Major forces have tried to keep the knowledge of this diet to a minimum because it would harm their business. There is nothing magical with shifting calories. It all comes down to simple physiology. We all know that we gain weight by eating much and using less, i.e. we eat a fast food menu that is loaded with fat and energy during our lunch break, we then go back to the office and sits down the rest of the day, except when we go to the coffee shop for a latte and a snack (that also is loaded with energy).

What does this tell our body? Well, it figures that we are in a time were the supply of foods is excellent, yet, it prepares for the worst, starvation. How does the body prepare for this? It takes all of the energy that you put in your mouth but don't burn and throw it in to a fat cell were it is easily stored. We may think that we get more and more fat cells, but actually there are pretty much the same amount of fat cells our whole lifetime. To be able to store more fat, these cells grows larger and larger until they one day say that it is enough. They don't want any more fat because they may burst, just like pouring too much water into a balloon. Our body gets angry and increases the insulin levels because insulin is the key to open the fat cell. Now, the fat cell accepts a little more fat before it says 'no more' a second time. Now the whole organism (our body) is affected by the high levels of insulin and it starts to get resistant to the insulin. Oh boy, now we are in trouble. What does it mean that we don't respond to the high levels of insulin? Well, we get a diagnose called Diabetes Mellitus (or Diabetes Type 2). And remember, this is just the mere beginning of the trouble we are in.

Ok, back to calorie shifting. As written above, our metabolism enjoys the rich times but prepares for the worst times, it has learned to behave this way through the years of evolution.

The metabolism is a complex function but in general it takes what you ate the last couple of days and presumes that you will eat pretty much the same diet the following days. This gives us the opportunity to control (or mislead) our own metabolism. We feed it one type of calories one day and the next we shift calories into another type (see where the name calorie shifting diet comes in). This confuses the metabolism and it will respond by increasing the release of fats from the fat cells. At the same time your insulin level adjusts and become more regular, no more spikes after a chocolate bar. This makes the body less eager to save the fat for a possible starvation period.

The theory behind calorie shifting diet is exciting and it will help you knowing how to act in certain situations. Not only will it help you lose fat, it will also make you understand a whole lot more about your own body.

We want to be in charge of it, right?

Jennifer Olsen was a master of failing at different diets. She understood that there were more to losing weight then just going on a diet. Today she has lost nearly 50 pounds with the calorie-shifting diet and meanwhile she has finished reading 'Burn The Fat, Feed The Muscle' and she is implementing what she learned into daily activities.

She made a mini-site that gives examples of diets, complete fast weight loss diets, free calorie shifting diets and reviews of books that helped her stop living the unhealthy life and turning around into a more healthy life-style.

If you are interested in learning more please Click Here!

There are many theories in the world on how you can lose weight easily. 90% of people who haven't got any problems with genes, maintain fit body if they exercise regularly. Same amount of people don't exercise regularly and the quickly gain weight they wanted to lose and they gain even more weight. In both cases if you are a person who wants to lose weight quicker and easier I recommend to read these five, free weight loss tips.

Weight loss tip number one: Choose your food carefully. A lot of people go to gym, work very hard but they don't care about their diet. They eat same amount of food whey they weren't aware that they are overweight and that is why they don't achieve the results they want. Did you know, that if you want to lose one kilogram in a week, you have to reduce your weekly calorie intake by 9000 calories! Even tho, scientists and doctors recommend that a person shouldn't lose more than one kilogram per week, half of a kilogram a week is a great achievement!

You should note that you should not eat less, but you should eat healthy food.

Weight loss tip number two: Do aerobic exercises. When you will do aerobic exercises, you will achieve your results quicker. Aerobic training is the simplest way to get rid of unwanted calories. If you want to lose weight for ever, you should combine weight loss tip number one and two and do them all the time!

Weight loss tips number three: Be patient. You won't have a six pack in two days time. Everything requires time. Trees don't reach their full height in a day. Yes, I am not saying that there aren't ways how you could speed up your weight loss, but anyway like I sad before, everything requires some time.

Weight loss tip number four: Don't forget about anaerobic exercises. If you add some weight training exercises into your weight loss program. Bodybuilding and weight loss are part of the same thing - improving your body and they are related to each other very strongly. Naturally if you do some bodybuilding, you will lose weight and this process will make your program more effective!

Weight loss tip number five: Exercise in the morning. There is one fact you should know. After training your metabolism increases and it stays the same for the next twelve hours after exercise! If you will to exercises in the morning, you will burn more calories during the day. The main mistake all people do is that they exercise the evening then their metabolism is increased without no reason. During the next twelve hours people will sleep.

You should remember that you are responsible for everything. To achieve the most you have to do everything regularly and by doing so, soon you will see how your body shape is improving!

Was this article useful? Are you looking for more information on how you can improve your weight loss plan, especially if you just started to lose weight? Go to my web site and find out how I've lost 10 pounds in 7 seven days and how I can help YOU do the same. Sign up for free e-course at http://www.weightlossnewbies.com

How many calories do you need for gaining muscle? How much protein? How many calories are you eating?

I get these questions a lot, and people really want to see my nutrition while using Jay Ferruggia's mass workouts.

So here it is...my calories, protein, nutrition plan, post-workout drinks, everything.

This was my best eating day, some days I slip and am probably closer to 4500 calories.

The bottom line is that you have to eat a lot of calories to build muscle. Most guys undereat and then complain about not being able to build muscle. They don't get stronger, they don't get bigger, but they just keep working out and spinning their wheels.

You can't be afraid of gaining 0.04% body fat. It's going to happen. However, you'll look so much better because you are going to gain pounds and pounds of muscle.

That's all possible with a good workout program, one that has you training 3-4 days per week on either a total body split or an upper-lower body split. If you train hard enough, you won't have enough energy for that 6-day per week crap.

By the way, I'm not using any muscle building supplements. No protein shakes, no Nitric Oxide products, no creatine, no pro-hormones. Creatine works, but you don't need any of that other worthless junk.

1 cup oatmeal
1 cup plain yogurt
2 oz walnuts
1/2 cup blueberries

3 eggs boiled
3 pieces wholewheat toast
1 tspn natural peanut butter
1 apple
1 tbsn fish oil

2 bananas

2 cups chocolate milk

4 slices whole wheat bread
3oz chicken breast
2 ounces chedder cheese
1 apple
1/2 tomato

1 apple
2 oz almonds

8 oz steak
1 cup asparagus
1 cup broccoli
1.5 cups pasta
1/2 cup pasta sauce

1 cup oatmeal
1 cup plain yogurt
2 oz walnuts
1/2 cup blueberries

3oz chicken
1 cup white rice
1/2 cup mixed vegetables
1/2 cup bbq sauce
1 cup milk

Total: 5551
Fat: 229 grams, 2062 calories, 38% of total calories
Sat: 54 grams, 482 calories, 9% of total calories
Poly: 85g, 768 14%
Mono: 72g, 645 12%
Carbs: 667g, 2316 43%
Fiber: 88g, 0 0%
Protein: 257g, 1026 19%
Alcohol: 0 0 0%

So there you go...that's how many calories, how much protein and how much food I'm eating to build muscle using the Muscle Gaining Secrets workouts.

Time to eat more calories and protein.

You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health and Oxygen magazines. His trademarked fat burning, muscle building workouts have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week. His new bodyweight, muscle building, and fat loss workouts each month help you get more results in less time. Craig is using the Muscle Gaining Secrets Workouts from Jay Ferruggia to gain 25 pounds of muscle without supplements.

Losing weight is not just about taking whatever claims to help you do so. It's also about making sure that the weight loss product is approved and tested. When it comes to taking Hoodia Gordonii, you, therefore, have to make sure you're getting the real thing. Getting otherwise isn't just a waste of your money but could also be potentially dangerous.

Losing weight has emerged to be the primary concern among people these days. Engaging in various kinds of exercises, such as yoga and pilates, and even undergoing risky cosmetic surgeries, are just some of the things that people undergo just to arrive at the desired body and look they want. However, some may choose not to experience this rigorous and risky practice. That is why they have chosen to take slimming or weight loss pills, like Hoodia Gordonii, instead.

This is one of the reasons why many have come to patronize Hoodia Gordonii or the most famous "appetite suppressant" in America these days. Hoodia Gordonii comes from an extract of a plant that looks almost like a cactus and that only matures in Southern Africa. The product is known to work naturally with almost no negative side effects. Its popularity was boosted significantly after it was featured in various television shows, such as CBS60, ABS, BBC, NBC Today, CNN and other print and electronic magazines world wide.

However, along with its growing popularity is the fact that such product is expensive and difficult to find, particularly as it takes five to seven years to develop. This is what pushed others to manufacture and sell fake diluted Hoodia Gordonii products just to meet its many avid consumers' needs. Recently, many online websites have announced that there has been a spread of 50% percent of weight loss products that claim they have Hoodia when, in fact, they have the fake, diluted versions.

Because of the fear that these fake products would deliver dangerous side effects and discredit the authentic Hoodia Gordonii product, Prime Life Nutriceuticals, the original maker of Hoodia Gordonii weight loss pills, have declared a certification program where consumers can test if the Hoodia Gordoni they have purchased is real.

One of the preeminent herbal testing facilities in the U.S., the Alchemist Pharmaceuticals, was contacted in order to help verify the presence of real Hoodia. Analysis showed that there are several ways to detect a fake Hoodia Gordonii.

The first and most obvious way of knowing if your Hoodia is fake is to check if the product's seal has an authenticated Lot Number, which means that it has undergone the test in the Independent Lab Report done by the Alchemist Pharmaceuticals. Besides that, also check if the premium products report date is within six months after purchase.

Another way to verify is by checking if the product has the banner C.I.T.E.S or a certification proving that it truly came from South Africa. Such certificate also testifies that that Hoodia material has been processed from its growth in South Africa. The certificate should be clear and readable, otherwise, it will only prove a counterfeit.

Fake Hoodia products may also have additional information on additives, fillers and other agents, which are actually insignificant for authenticated products, which label 100% hoodia. Also, keep off products that claim that they have additional amounts of Hoodia more than the original. These may seem appealing but entirely dangerous because it may have more diluted fillers that can make a normal person sick. The fact is that normal people can only carry 80 mgs of hoodia material at a time.

Beware of those who offer free trials and those who sell supposed Hoodia Gordonii weight los products in a bottle of tea, coffee or shake. Hoodia products are unlikely or never free. In fact, it is even expensive, with a price of $250 to $400 per kilo. Lastly, always make sure that you purchase this one of a kind weight loss pill at an established store or company that has verifiable and complete credentials.

Vanessa A. Doctor from Jump2Top - SEO Company

Hoodia Remedy

Do you know that you can build muscle and burn fat without lifting weight or even spend hours in the gym?

The best method to lose weight is to use your gift. What's your gift you ask? It's your body. Bodyweight exercises are often overlooked by people who want to lose weight while it is the absolute best weight loss method.

I'm a martial artist and most of my workouts are bodyweight oriented. In fact, I find, I use the turbulence training workout and I find funny that many of the people who spend hours in the gym are generally not good at body weight exercises because their body isn't adapted to this type of routines.

There are many advantage to use your bodyweight to lose fat and gain muscle. As an example, you can train every single muscle of your whole body in less than one hour.

Most of the people who don't consider bodyweight to lose fat or gain muscle think that it's too easy. I was like this at first, but I guarantee you that after spending time in the gym for years, it's actually easier for your body to adapt to the weight than these tough body weight exercises.

Plus I found that going to the gym is not the absolute best way to develop strength.

If you are not training with your bodyweight yet, what are you waiting for? You don't need to buy any expensive exercise equipment to start. The turbulence training fat loss program will show you the proper way to use your body to burn fat.

There are countless "weight free" exercises that will help you to burn fat and gain muscle at the same time.

To learn more about my powerful weight loss system and how you too can get rid of your stomach fat for good and get killer 6 pack abs when you visit: http://www.positiveattitude4life.com

Franck Silvestre is a professional Martial Artist. Visit his website today at Turbulence Training

Human body energy stores and losing weight

Many dieters think of stored energy as just body fat, and that to lose weight they need to follow a diet to enable the body to use up these fat stores. But there is more to losing body fat stores than just dieting, there are other stores of energy which can limit or interfere with the process of fat burning.

There are other stores of energy within the body; glycogen (carbohydrates) and protein (muscle). How the body uses these stores for energy production can change the way the body uses fat. This article discusses the stores of each energy component within the body and how they can affect weight loss.

Carbohydrates stored in the body
Glycogen is basically carbohydrates stored in the body. It is stored mainly in the muscles and to a smaller degree in the liver. Glycogen is a large storage molecule made up of millions of glucose (sugar) units. The process of storing carbohydrates causes it to hold about three times its own weight of water. The body can store a maximum of around 500 grams of glycogen but the exact amount of storage at any given time will depend largely on the nutritional status of the individual. Even if glycogen stores are full there will only be the energy equivalent to approximately 2000 calories, in other words if you didnt eat for a whole day then most of these stores could be used up.

But how does this all relate to losing weight?
Storage of sugar (glycogen) causes the body to hold three times its weight in water. This means that if your muscles have 500 grams of glycogen storage then youll also be holding an extra 1500 grams of water, so a total weight of two kilograms (4.4 pounds). If you used up 90% of the glycogen stored in the muscles which is quite likely if you cut food intake dramatically or was following a low-carbohydrate diet then youll lose just less than 4 pounds in weight. This is what tends to happen when following a very low calorie diet and especially a low-carbohydrate diet, all the weight loss comes from fluid loss through reduced glycogen stores. Its the reason why dieters lose so much weight within the first few days, and also the reason why so many dieters regain the weight after the diet ceases, the fluid is simply replaced as glycogen stores are replenished. The fact is that most of the weight lost was NOT fat loss in the first place. Knowing this information helps many people make sense of the fact that slow steady weight loss (around 1-2 pounds each week) is the best policy for permanent weight control.

Protein storage in the body
Protein in the body is used as a building material so it is not really stored in the same way as fat and carbohydrates, but because muscle is frequently broken down and used as energy the whole muscular system represents a huge potential store of energy. Some protein is always used to supply energy. It averages about 5% of total energy expenditure; this can increase to 15% during long periods of intense physical work, or high intensity exercise. Protein usage also increases when glycogen stores are low, protein is converted to glucose in the liver, thereby helping to maintain blood glucose levels. As glycogen stores are generally lowered when dieting or following a low-carbohydrate diet, it follows that more protein will be utilized for energy.

But how does this all relate to losing weight?
As is the case for glycogen, protein also holds water, about four times its weight. Thus if your body uses more protein for energy there will be a corresponding loss of fluid causing the dieter to believe a diet is working well. A loss of glycogen fluid along with protein fluid can result in some dieters losing between ten and thirty pounds in weight fairly quickly. It is inevitable that any reduction in energy intake will cause reduced protein but you should try to limit this loss as much as possible with regular exercise and an intake of high-quality protein food sources.

Fat storage in the body
Fat is stored in virtually every area of the body, not only under the skin but also inside the body cavity surrounding the organs and within muscles. We cannot determine where fat is stored or which area we burn it from first, although what we can do is reduce the amount of stored body fat we carry.

But how does this all relate to losing weight?
Fat is really the type of fuel we want to burn off in order to lose weight, so anything that helps burn more fat would be great for dieters.

One tactic is to reduce total calorie intake by only 15%. Research has shown that reducing energy intake too much causes the body to burn more protein from muscles in order to supply energy and/or essential amino acids (not enough essential amino acid intake simply because food intake too low). Cutting calories on a gradual but steady basis helps limit a decrease in metabolism and ensures you are still eating enough food to provide the body with essential proteins, vitamins and minerals for good health.

Another tactic is to exercise for longer duration at a lower intensity. Fat requires oxygen to burn completely, but oxygen can only be delivered to the working muscle cells at a steady rate, a lower rate of delivery for less fit individuals. So in order to maintain a constant fat burning state during exercise is to work at a rate which is easy to moderate in effort. A good guide to make sure you are in fat burning mode is to be able to just about hold a conversation while exercising.

A diet composed of around 60% carbohydrates, 25% protein and 15% fats of total calories can help. Remember fat is a concentrated source of energy, the less fat you eat, the more food you can consume without going over the reduced calorie intake.

Try to maintain or even better, increase lean muscle tissue. A higher degree of lean mass will help you burn more energy by increasing the basal metabolic rate. A higher metabolic rate will boost energy and fat burning.

Ensure you are obtaining the RDA for all vitamins and minerals. Many vitamins are involved in the release of energy from food, so an adequate supply gives us that vigorous feeling to want to participate in exercise and activities which in turn helps us burn more fat calories.

Wayne Mcgregor has written hundreds of articles on ways to lose weight. His website provides tons of free weight loss information and help.

http://www.weightlossforall.com

So how can one lose fat fast and achieve his or her weight loss goals fast? Well you see it's actually not that hard to lose if you are doing the right things in the right format and techniques. You see most people trying to lose weight out there don't know the correct ways and don't know what it might take to achieve their goals fast. Optimal training with proper plan and motivation can make you lose fat real fast. Read on to discover some of the most essential tips you need to lose weight fast and achieve mind blowing results within no time with these...

Always set a proper goal first- Nothing in life ever becomes achievable with a proper plan. And this same rule applies to your fitness efforts. Unless you set up a proper weight plan you will never lose it fast enough. You should plan in advance as to how much weight you want to lose and in how much time at the same time. Planning to fail means you have already planned to fail with your efforts.

You might not see any results initially- Now this is something you need to understand about weight loss Most people out there would not see much results in the first 2 months after they start their fitness routine and workouts. You see when this normally happens people give up and go back to their old habits thinking they are not going to lose weight at all. You see this is just a phase and tends to happen to almost everyone therefore learn to stick to your weight loss plan and it would be not long before you achieve your goals.

Find an inspiration- What is your driving force? What motivates you? The best possible way to lose weight fast is to find a driving force or something which inspires you to lose it and lose it fast. One of the best possible ways to do this is to read miracle weight loss stories or real stories of people who lost tremendous amount of weight due to their own efforts.

The Real weight loss secret- Can you imagine yourself losing 9 lbs every 11 days from now? Yes you heard it right "9 lbs every 11days guaranteed". This is the single most effective way which helps you lose weight. It is truly an absolute breakthrough in the weight loss industry. If you don't know this than you are missing out on the best ever secret "Guaranteed" to help you lose weight right away. So are you ready to drop some pounds within the next 11 days? Read on to discover this rare secret right now click here- Earth shattering weight loss secret guaranteed to help you lose weight within 11 days

Ever been around someone who did everything right when It came to healthy eating and exercise yet still didn't lose weight? I was one of those. I ate well. All my friends thought I was a health food nut. I exercised and was very active. I have 4 children that I chased after each day and didn't sit down much. Yet I couldn't lose weight, or worse yet, the pouch that I carried around at my waist was still there. Then you have people (like your spouse) telling you that you're just eating too much. Now THAT'S helpful!

There were lots of other people out there that I saw who ate like birds and exercised religiously, but didn't lose weight. Or they would lose 30-40 pounds and look worn out, saggy and tired only to gain it back and then some.

Why do people hold on to weight and why do those that lose end up not being able to keep it off? Well, the culprit is fat. We all know that, but do we know the scientific reason why fat stays?

I'll try to explain it as simply as I can. We all know that toxins are all around us. They show up in our air, water and food. One hundred years ago cancer wasn't even and issue that doctors dealt with. Pesticides weren't used on crops and factories weren't prevalent. Food came from your own land and you didn't mix chemicals together and call them food like we do now.

When toxins come into our bodies they attach themselves to our organs. Fat collects around the toxins to protect the organs. Fat cells won't leave the body unless the toxins do because the fat cells are doing their job. That's why most people carry their weight around their midsection because that's where the fat cells, organs and toxins are.

So the key, before you start any health or exercise plan is to get the toxins out of your body so that the fat cells will leave too. Then you can really see some results in your eating and exercise plan.

For more health and weight loss tips, grab your free report "How to Lose Weight When Nothing Else Has Worked" at http://www.hjresources.com/loseit Heidi Johnson specializes in helping families find resources to simplify and improve their lives.

If you want to know how long will it take you to lose 20 pounds you need to ask yourself what you're willing to do in order to lose that much weight as fast as possible. This is very important because you can lose 20 pounds in as little as 2 weeks, though it's not the easiest thing in the world. If you go for 4 or 6 weeks, it's much easier. Keep reading to see how long it takes to lose 20 lbs. with several weight loss methods.

Lose 20 pounds in 2 weeks:

If you want to lose 20 pounds in 2 weeks, your best bet is to use a detox diet. This is a liquid diet which is based on fruit juice. A detox diet flushes your body of useless, undigested deposits of fat, and also induces weight loss because it's a low calorie diet. You can definitely lose 20 pounds in 2 weeks with that kind of diet. However, don't use this diet for over 2-3 weeks because it loses it's effectiveness. A juice detox diet isn't easy to stick to because we're used to eating solid food each day, but it can get you fast results. I recommend the Master Cleanser diet.

Lose 20 Pounds in 20 Days or 3 weeks

If you want to lose 20 pounds in 3 weeks, the best option is to pick a diet and fitness program which revolves around cardiovascular routines. Sticking to such a program for 45-60 minutes each day and eating a reduced carb diet can get you the results you want. It will take some determination for you to stick to such a regimen for 3 weeks, but you'll be much slimmer and fitter by the time you're done. I recommend a program called Turbulence Training because it's highly effective.

Lose 20 Pounds in 4 weeks or 1 Month

The minimum time frame which I mostly recommend in order to lose 20 pounds is 1 month, even though I've shown you how it can be done faster. In1 month you can lose 20 pounds by using a weight loss program which is based on Calorie Shifting. This is a weight loss method which allows you to lose weight fast by manipulating the types of calories that you eat thereby 'tricking' your metabolism to remain running high, so your body is like a fat burning furnace. A calorie shifting diet is easy to stick to because it's simple to use, you don't starve yourself, nor do you need to do hours of exercise. Losing 20 pounds in this way is recommended because it's the easiest way in which you can maintain your weight loss to the future. I recommend using the original Calorie Shifting diet: Fat Loss 4 Idiots.

As you can see the answer to the question of how long it will take you to lose 20 pounds is really up to you.

To read how you can start to lose as much as 9 lbs. in 11 days and keep it off, visit this webpage:
How to lose 9 lbs. every 11 days with The Calorie Shifting Diet

John Davenport lost over 30 pounds in his twenties after being overweight most of his life. To read more about how to lose 20 pounds fast, click here: How To Lose 20 Pounds In 4 Weeks Or Less. It's a review of ways to lose 10 pounds fast (including a detailed review of Turbulence Training and Master Cleanse). Just double the time frame for each weight loss method reviewed to see how long it will take to lose 20 pounds.

How many calories can you eat each day and still lose weight? Although this will vary from person to person and depends on your current weight, body type, amount and type of daily exercise, and more factors, it is safe to say that you need to use up or burn about 3500 calories to lose one pound.

This can be quite frustrating when you take into consideration that you only burn about 100 calories when you walk for a half an hour. It would take you forever to lose much weight if you look at it from this perspective.

A much more optimistic point of view is in the belief that eating certain foods and exercising at certain times of the day will accelerate the weight loss process. These are proven methods and have worked for me and countless other people around the world.

I exercise for at least twenty minutes each morning before I eat anything. I either walk around my neighborhood or ride an indoor stationary bike during this time, depending on the weather and the time I wake up. I also exercise again in the afternoon for another fifteen or twenty minutes. This makes me feel refreshed and also kick starts my metabolism into high gear for the remainder of the day.

My eating plan is also quite simple. I eat foods in combinations that work best for losing weight quickly. Once I learned how to do this I no longer felt like I was being deprived of eating the foods I love. I can also continue of this kind of diet when I am working, traveling, or spending time away from home for many hours at a time. I encourage you to learn more about this diet and weight loss program.

And now I invite you to learn more about the master cleanse diet that has helped me to lose weight quickly by visiting http://www.FivePoundsAtATime.com for more information on dieting for a new you.

If you've been working out with weights for any length of time, you know the importance of supplying your body with frequent feedings of quality protein so that your body will be able to have the necessary building blocks to build muscle in the shortest amount of time possible.

How much protein should you be consuming each day? Well, that debate has been raging for many years. Eventually, the mainstream will accept what those in the bodybuilding community have known for a long, long time.

In order to increase muscle mass, you should be consuming at least one gram of protein per pound of bodyweight per day. This is a good starting point. However, this is the same thing you need for fat loss. You need to eat more protein to burn fat.

After awhile you may gradually increase your protein intake, monitoring your progress as you go, to determine if a higher protein intake allows you to make better progress.

Personally, I make better progress when my protein intake is somewhere between one and 1.5 grams of protein per pound of bodyweight, spread out over 6 meals per day.

The above paragraph may not be new to any of you. What you might not realize, however, is that protein is also extremely important when dieting to burn off excess body fat. You definitely want to eat more protein to burn fat. Eating more protein burns calories and helps you lean out.

Yes, its important to keep your protein intake high when dieting to make sure that you dont burn off any muscle tissue in your quest to get ripped or lean.

But thats not what Im talking about. Im talking about taking in protein to burn fat in order to boost your metabolism and burn more fat, in addition to helping preserve and build your lean muscle tissue.

Eating more protein to burn fat was confirmed in a study published in the American Journal of Physiology. One group was fed a high protein diet (just over one gram per pound of bodyweight per day) while the second group consumed a protein diet near equal to that of the RDA.

The group eating the high protein diet burned more fat than the group consuming protein near equal to the RDA. One reason for the ability of protein to burn fat could be an increased "thermic" effect. The thermic effect of the RDA group was elevated 16% after eating.

However, in the high protein group the thermic effect increased 42% after eating, almost 3 times that of the RDA group.

This thermic effect of digesting your food peaks approximately one hour after eating. Spreading your daily caloric intake over 6 meals a day, eating every 2 to 3 hours, helps to take advantage of the increased metabolic rate that accompanies eating.

In other words, the more oftern you eat, the higher your metabolic rate, i.e. the number of calories your body burns each day.

In addition, by adding more protein to each meal, you also increase your metabolism. Your body requires more energy (i.e. calories) to process protein than it does carbohydrates. Let's review some simple changes you can make right now in your nutrition program to rapidly increase your body's ability to not only build muscle but burn fat also.

1) Eat 5 to 6 smaller meals per day, as opposed to 2 or 3 larger ones. This will ensure that you supple your body with the nutrients necessary to build muscle, as well as increase your resting metabolic rate.

It will also prevent your body from kicking into "starvation" mode, which can happen when you go too long between meals. If this happens, your body will start burning muscle for energy and increase your body fat stores, as well as slowing down your metabolism. All of these are things you want to avoid.

2) Eat a high protein diet consisting of at least one gram of protein per pound of bodyweight. This helps ensure that your body has the protein available to increase maintain a positive nitrogen balance, which can lead to an increase in your muscles mass.

It will also increase your metabolic rate, allowing you to burn more body fat than a low protein diet, without as large a decrease in your daily caloric intake, which will also help avoid the "starvation" mode discussed in the previous paragraph.

Try these simple changes in your nutrition program to help you rapidly increase your muscle mass, burn off unwanted body fat and achieve the ripped muscular body that you've always wanted.

Gregg Gillies is the founder of http://www.buildleanmuscle.com and has contributed articles to Ironman magazine as well as being a regular contributor to Body Talk magazine. He publishes a free newsletter availabe at Build Muscle and Burn Fat. He is the author of two books, also available at his site.

Almost everybody, at some point in their of life, has experienced weight-related problems. Most of us, women and men alike, are not content with what we see. We feel that unless we are wafer thin like the models and celebrities we see on television and magazines, we will never be attractive and beautiful.

On the other hand, there are an increasing number of obese individuals across the world. Becoming overweight has become a trend in both the West and East hemispheres. The increasing popularity of processed and fast foods have exacerbated the obesity situation.

There are many diseases related to being overweight, such as hypertension, diabetes, sleep apnea, coronary heart disease, to name a few. Thus, you need to find ways to incorporate weight loss activities and good eating habits to our daily routine.

Before you start any type of diet, however, you need to go to a physician first. The doctor will tell you if your weight loss plan is appropriate for your health condition. Furthermore, the physician will also assist you in determining if you really need to lose weight and how much weight you need to shed. Many people develop eating disorders because they do not visit a doctor before drastically changing their eating habits and starting a diet plan.

If you want to lose weight fast, healthy and permanently, you need to follow the tips below.

Maintain a balanced diet

The reason why many people are overweight is partly due to an unbalanced diet. If you eat too much from one food group, you won't be able to get the vitamins and nutrients that your body need.

A balanced diet is composed of protein, dairy food, a little bit of fat from healthy oil, fruit and vegetables, and good carbohydrates -- at least 5 portions every day. Many professionals suggest a diet that is composed of mostly carbohydrate, moderate protein intake, and a little bit of fat.

However, there are many diets espousing a huge amount of protein intake and a dramatic decrease in carbohydrates. Before you apply such diets to your daily routine, you need to talk with a physician first. This high-protein diet may not be ideal for some people, such as those with kidney disease.

Increase servings of fruit and vegetables

Fruits and vegetables are good sources of vitamins and minerals that our body need. Such food supplies us with vitamin A that is good for our eyes, vitamin C that boosts our immune system, beta-carotene that helps protects our body from the damage of free radicals, and nutrients.

Most fruits and vegetables are high in fiber and low calorie, so they also help clean our colon and make us feel fuller. Canned fruits and vegetables are acceptable; however, there is no substitute for the real thing.

Stay away from junk food and sugar-loaded drinks

Try eliminating junk food and soda from your diet for a week or two, and you will surely feel and see the difference. Maybe the reason why it is called junk food is due to its poor nutritional value. Try looking at a junk food's label, not only is it full of saturated fat, but also usually high in salt or sugar, or both.

Aside from water, most of the things you drink are also loaded with calories. Soda and sweetened fruit juices are mainly sugar. Thus, no matter how little you eat, but if you still drink lots of soda and sweetened beverages, you will still continue to gain weight.

Don't skip breakfast

Even if you are in a hurry or late for work or school, you need to grab a bite. It would be better if your breakfast is healthy probably an apple, oatmeal and a glass of nonfat milk.

If you miss breakfast, you most probably will feel hungrier the rest of the day. In order for our body function properly, we need energy from the food we eat. If you skip breakfast, or a meal or two, your body's metabolism will slow down to compensate for the lack of energy supply.

More often than not, people who skip meals, particularly the first meal of the day, will binge later in the day. So, even if you skipped breakfast, you will have a tendency to eat a lot during lunch or dinner.

Start exercising

Many of us spend an extended number of hours in our offices. We get stuck sitting down in front of the computer for more than eight hours. When we get home, we spend another hour or two to check e-mails and chat with friends. Thus, we don't expend most of the calories from the food we eat and those excess calories go straight to our belly, arms and thighs.

If you want to increase your metabolism, you must start exercising. Brisk walking is a good way to start your exercise routine. If you do not have time to go to the gym, you need to find ways to increase your activities. Try sports activities that you will enjoy boxing, badminton, or spelunking. There are many to fat burning activities to choose from.

The tips above will not let you lose 10 pounds overnight. However, in the long run, such changes will help you become healthier and fitter. The weight loss you will experience will be more permanent.

Dr Nathalie Fiset is a family doctor and a certified hypnotherapist. For more information go to: http://www.reachyouridealweight.com, http://www.aperfectharmony.com, or http://www.a-1hypnosis.com

You probably picked up this book because you want to lose weight as a way of looking better. But the simple fact is, your weight is more than a matter of taste or aesthetics. It's a matter of health. I encourage you to read this chapter because it is, quite literally, the heart of the matter. Many of the problems associated with overweight affect your heart, and because of that, they affect your life. In this chapter, we discover why it is unhealthy to carry around excess weight.

The medical perils of being overweight

Being over weight increases your risk for many serious medical problems. The vast majority of overweight people suffer from one or more of the following conditions: diabetes, high cholesterol, high blood pressure, coronary artery disease, gall bladder disease, and arthritis. If that isn't bad enough, obesity is the second most important factor contributing to death in the United States. (It should come as no surprise that smoking is the first.)

Diabetes

Nearly 16 million Americans have diabetes, a metabolic disorder in which the body does not make enough insulin or cannot use it effectively. About 95 percent of people with diabetes have type 2 diabetes, which is closely tied to being overweight. Each year, more than 190,000 people die from diabetes or its many complications. For people who live with diabetes, it is a frequently disabling disease.

Diabetes is the leading cause of blindness in people between 20 and 74 years of age.

It is a major cause of kidney disease, requiring dialysis or kidney transplant.

People with diabetes are as much as four times more likely than others to have heart disease or suffer a stroke.

Diabetes causes nerve damage, which may require amputation of a toe, foot, or lower leg.

In men, diabetes is a frequent cause of erectile dysfunction.

There is no cure for diabetes, and it requires lifelong management and medication. All diabetics require a controlled diet to regulate blood sugar levels, and regular checkups to detect damage to the eyes, nerves, and blood vessels. There are ways to lower the risk of developing it, however. Although type 2 diabetes tends to run in families, people who are overweight and inactive are at much greater risk of contracting the disease.

Losing weight, controlling blood cholesterol levels, and engaging in some form of regular exercise are the best ways to prevent or delay the onset of type 2 diabetes.

Read more on How to lose weight. Check out for daily diet plans and diet supplements.

One of the important successful part of weight loss workout plans are aerobics, doing cardiovascular for two times a week for 30 minutes will make you loss fat burning effects and also lower your metabolic rate, if you get stuck in it you can increase it to 5-6 sessions. While doing these monitor your weight performance and possible symptoms of too much training.

Its not advisable to exclude weight training during weight loss workout plans, if you don't do weight training while you are dieting you will burn a lot of muscle as energy. These are one of the things dieters don't need, calories are required by muscles to maintain itself. Its no secret that the more muscle you have, the more weight you are likely to loss, even after leaving weight lifting you will be burning more calories. Weight lifting is the most effective solution to a weight loss workout, its results are quick and works like magic.

Weight loss workout programs are not easy to carry out but if adequate care is taken to conclude the plans with the combination of the weight loss diet a significant result will be seen as the day goes. Many people will tell you that losing weight cant be accomplished with a low calorie diet plan, the fact is that they take down the body weight burning system and can cease your chances of attaining weight loss, over weight just don't come, the major causes of overweight is normally eating of wrong meals at the wrong time. The food you eat can easily change your weight, just because food can easily make one fat or thin faster than the weight pills you take, eating more fruits, vegetables and grains can also burn down weight.

Changing the temperature of the type of water you drink can fasten up the metabolism in you and reduce calories, its advisable to drink hot water rather than cold water these can also reduce fat. Some common weight diets like bran cereals are dense and can make one lose weight. I will also introduce the effective weight loss workout plan to you which is if you cut three spoons of butter out of your diet you will drop one pound every 12 days because you are abstaining from butter, these works for real. Try to eat much protein as you know it helps to build muscles, its required whenever you are doing a weight lose workout plan., increase the amount of water you take per day it will also burn fat.

Finally I will suggest you get these guide on quick weight loss workout plans, over the years many people has relayed on it to give them their desired weight loss, read my reviews about it at Burn The Fat Now

Not long ago, before a severe heat wave struck our region, I got together with a few of my co-workers to play tennis one evening after work. I really love to play tennis even though Ive never progressed beyond the intermediate hacker level.

I do have a few brief flashes of what appears to be a game, but thats usually overshadowed by a host of botched shots, which I like to refer to as unforced errors.

The temperature was in the low 80s and the average age of my colleagues is around 30. At 49, Im the senior citizen in the group, but I felt I could hang with them.

Im not sure if it was the heat or being out of condition, but after about 20 minutes I had to excuse myself and take a breather. I really didnt feel very good and I didnt want to take any chances, but after a 5-minute rest I caught my second wind and played for another hour and a half.

I felt somewhat embarrassed because my co-workers know how fanatical I am about running off to the gym at lunchtime to workout. It also hit home that maybe Im not in very good cardio-vascular shape! It really made me rethink my training regimen.

My first thought was maybe all this emphasis on staying in the fat-burning heart rate zone was really just a false sense of complacency. Maybe what I really needed to be doing was getting my heart rate up much higher and working on improving my cardio conditioning. At least this would be the best way to improve my stamina on the tennis court.

The other harsh reality is that all this so-called fat burning training wasnt really burning very much fat!

Coincidentally, I recently came across an article that discussed a book entitled The Heart Rate Monitor Guidebook by Sally Edwards. She states, The 220 minus your age formula is worthless. She advises that you determine your maximum heart by using the Sub-Max Step Test.

This simple test is performed by stepping up and down on an 8-inch step for 3 minutes without pausing and then taking your heart rate during the third minute. I just did this test today at the gym. I used one of those step aerobic platforms, which works great by the way.

Once you have your heart rate, she then advises that you add an estimate factor to it based on your fitness level:

Poor shape = 55
Average shape = 65
Excellent shape = 75

You then take 70% 80% of this number to get your fat-burning target heart rate.

My results from the step test were:

144 bpm at the end of 3 minutes
144 + 65 (assume average shape) = 209 bpm
.70 * 209 = 146 bpm (target fat-burning heart rate)

80% would be 167 bpm, which quite frankly I think would kill me. She advises not to go over 90%. Dont worry Sally, theres no chance of that happening!

Please be very careful when performing this test as well as calculating your sub-max heart rate. As you can see, this number will most likely be substantially higher than the old method:

200 49 = 171 bpm
.70 * 171 = 120 bpm

What it looks like to me is that this sub-max method actually puts your fat-burning heart rate closer to your cardio-conditioning heart rate derived with the old method. This seems to make sense. Highly conditioned athletes in sports such as basketball usually arent carry around a lot of body fat!

So if you feel that your training and conditioning are at an intermediate to advanced level, you may want to take up the intensity of your workouts and see if the fat starts to melt away -- like I do on a hot summer evening while playing tennis!

Rich Rojas covers the fitness equipment industry and elliptical trainers in particular. Check out his Elliptical Trainer Reviews and articles on health and fitness at http://www.ellipticalhome.com

You only have to look at the number of people that fail to succeed in their diets to realize that dieting isn't easy. However the steps we need to follow to succeed are simple.

Here then are a few simple weight loss tips that you can use to help you start losing weight today.

EAT SMALL MEALS.

Eating small meals more often stops you from snacking and binging between meals as you won't become hungry. It also helps to keep the metabolism active and doesn't give it a chance to change and start working at a lower rate.

DON'T EAT TOO MUCH.

Try to eat smaller portions. Most people eat until they feel full but it actually takes up to 20 minutes after eating for the body to realize you full. This means that when you feel full during eating that you have actually eaten more than you needed to.

DRINK A LOT OF WATER.

Water can help us feel less tired and more energetic but most importantly it makes us feel fuller. Cold water also reduces our body temperature which in turn helps us to burn more calories as our body works to get the body temperature back to its regular level.

GET SOME EXERCISE.

You don't need to do amazing levels of exercise to get in better shape and more importantly to burn more calories. Walking is a great way of getting exercise and it is something anyone can do. Simply walking the dog or going to the shops on foot can make a major difference.

Following these simple weight loss tips along with using the right dieting program should see you getting results in no time at all.

To read more simple weight loss tips visit this webpage shifting calories.

Katie Turner lost 34 lbs after having her twins and you could too. To find out more click here.