The Key To Losing Weight And Keeping It Off

Do you want to lose weight? Of course you do, otherwise you wouldn't be reading this. Let me ask you another question. For how long do you want to lose weight?

Just for the summer to look good in bikini? Or before winter Holidays to make some room for the turkey and mashed potatoes?

If you want to do that go ahead and pick one of the fad diets. Starve yourself for a week or two and then, after a moment of glory is over and you have been admired in a new dress, go ahead and turn back into a pumpkin. Because that's exactly the shape your body will gradually take if you decide to make your life a series of multiple diets.

Now if your goal is to discover your true beauty hidden underneath those multiple layers of fat, to look good, and to feel great, you will have to make permanent changes in your life.

It sounds hard, but it's actually much easier than sitting on those horrible diets constantly fighting your urges and refusing yourself little sweets you like so much.

I know it, because I've been there myself. The worst thing was that I used to work part time as a cashier at the bakery. You couldn't imagine how miserable my life was at that moment. Every time I would decide to sit on another fad diet, bakers would "accidentally" put extra cherry filling into those cherry strudels. And no matter what time I would show up for my shift I would always have to witness them getting fresh baked cookies out of the oven.

Sometimes it seemed like everyone was doing it on purpose, just to brake me and destroy that little willpower I had left. Now I realize that it was my fault for wanting fast results, but not wanting to follow through.

The key to losing weight and keeping it off is the right lifestyle.

It is about finding the right balance between the food that is both delicious and full of vitamins, and exercise that's fun and energizing. Sounds good, doesn't it? And the best thing is that by making small changes on a daily basis, you'll not only look great, you will also make your tummy very happy and your family proud.

If you're serious about loosing weight you have to commit to the new healthy lifestyle.

No one week diets.
No "do-nothing-and-lose-30-pounds-in-a-week" pills.
No magic pants that mysteriously melt fat away.
No quick fix solutions.

The ONLY thing that works is lifestyle change. Not for another two weeks, but for the rest of your life! For as long as you want to stay slim and healthy.

When lifestyle is healthy then weight normalization becomes one of many positive effects that occur over time.

Changing your lifestyle doesn't have to be difficult. All you have to do is to follow 4 simple steps:

First step - to get motivated. (Yes, without motivation and burning desire you won't go further than one week of healthy lifestyle. So the first thing we need to do is to get fired up!)

Second step - change your diet. (No, you don't have to starve to death and count calories or carbs. Just follow basic principles of healthy eating.)

Third step - start exercising. (Don't get out of tune, exercising the right way is actually fun!)

Fourth step - stay on track. (The most difficult part of loosing weight and maintaining a healthy lifestyle is to stay on track and don't quit.)

If you really want to get rid of all extra pounds here's a little task for you. Take a piece of paper and write down all the reasons why you want to lose weight. The more the better. Try to come up with at least 15 reasons why.

Don't put it off. Take the first step to your beautiful and healthy body!

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What's Wrong With Dr. Phil's Food Plan?

I really like Dr. Phil, so I wanted to like his new book on weight loss. And I do like some of it, however, there’s a big problem with the chapter on what to eat. Dr. Phil proposes exactly the same eating plan for everyone. This will NOT work!

His plan may include too many calories for some people, mostly small-framed people. I was actually eating a very similar amount of food at one time, watching my fat intake carefully, eating plenty of fiber, and my weight wouldn’t budge. When I joined Weight Watchers, I learned that I was eating too much (for someone my size) to lose weight. After following their suggestions, I eventually lost 40 pounds and have maintained a healthy weight for almost 5 years.

Dr. Phil’s plan also actually provides too few calories for many people to be successful. Sound impossible? Let me explain.

Your body needs a certain number of calories to sustain normal functions like pumping blood, breathing, and digesting food (called your basal metabolic rate, or BMR.) This need actually depends on your current weight. The heavier you are, the more calories your body needs just to function, even at rest. There are several websites to visit for a BMR calculator and more information on this subject. You also burn calories during exercise; your adjusted caloric needs including your activity level is called the AMR (active metabolic rate). Some of the sites you’ll find will calculate both your BMR and AMR, so keep looking if you don’t see AMR on the first one you hit. As you lose weight, your BMR and AMR will drop.

We all know that if we eat too much, we gain weight. We also all know that if we eat way too little, we can starve to death. But somewhere in between, we can lose weight healthfully. Our bodies are smart enough to know where that range is and to protect us if we eat too little. (It also tries to protect us from eating too much. That’s what feeling uncomfortably stuffed is all about!) If you eat a little below your AMR, you can lose weight healthfully. If you eat farther below, your body will protect you by reducing your BMR (and AMR) to conserve energy, and you’ll stop losing weight. Eat too far below, and you’ll start losing again-but you’re starving yourself.

What does this mean? You must eat enough to lose weight healthfully! If you eat too few calories, you’ll likely either get stuck on a plateau, or you’ll lose weight too fast with potential health consequences. A healthy rate of weight loss is no more than 2 pounds per week average, after the first 2-3 weeks on a plan. A good recommendation for healthy weight loss is to eat 500 calories under your AMR (not below your BMR!) and to remember to recalculate your needs as you lose weight (recalculate after every 25 pounds lost, if you get stuck and are not losing, or if you increase your activity significantly).

Dr. Phil doesn’t provide different plans based on your starting weight and activity level, and he is against counting calories (or exchanges or Points.) But without knowing your approximate AMR and calculating the calories (or exchanges or Points) in a food plan, it’s impossible to know how much food to eat to start out. And without recalculating your AMR as you lose and adjusting your food plan accordingly, it’s difficult to keep losing weight at the proper rate. He makes no mention of changing your food plan until you reach your final goal. But people who have a significant amount to lose will need to adjust their calorie intake several times before reaching goal.

One size does NOT fit all! Frankly I am quite surprised nobody told him this before he published! If you are serious about losing weight healthfully, either calculate this for yourself or join a program (like Weight Watchers) where they teach you how much to eat without restricting your food choices. With just a little information about yourself and your body, you can do this RIGHT.

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Dr. Oz Garcinia Cambogia Review ( Lose Weight Fast Without Changing your Diet! )

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Dr. Oz Garcinia Cambogia Review ( Lose Weight Fast Without Changing your Diet! )

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How To Lose Weight Fast - Fat Loss Factor Review

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How To Lose Weight Fast - Fat Loss Factor Review

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The Result of Losing Weight Too Fast

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Avoid These Five Common Weight Loss Mistakes

Mistake #1: Not changing your calorie plan as you lose weight. The fallacy of the "1200 calorie diet" plans and the like.

Most people fix their calorie intake to a given number and expect to lose weight at the same constant rate over a period of weeks. Hence, dieters look for 1000 calorie or 1800 calorie diet plans on the internet. The fixed calorie diet plans don't work. If you burn 3000 calories a day at the start of a diet, after a week or two of losing some weight, you are no longer burning 3000 calories. Now you might be burning 2800 calories. If you fix your calorie intake in the face of a decreasing calorie expenditure, your weight loss will slow down more and more as you lose weight.

If you want to lose weight at a constant rate, you must repeatedly:

decrease your calorie intake to accommodate the calorie expenditure drop

increase your calorie output by exercising more

do both

I would like to note that you must set realistic slow weight loss goals. If you go for fast weight loss you would not be able to sustain it for a long period unless you go extreme in the calorie reduction and exercise a lot. For people who have to lose more than 20 pounds (10kgs), the goal should be a loss of no more than 2 pounds or 1 kg per week. People who need to lose just a bit of weight should go for weight loss of 1 pound or half a kilogram per week.

decrease your calorie intake to accommodate the calorie expenditure drop

increase your calorie output by exercising more

do both

I would like to note that you must set realistic slow weight loss goals. If you go for fast weight loss you would not be able to sustain it for a long period unless you go extreme in the calorie reduction and exercise a lot. For people who have to lose more than 20 pounds (10kgs), the goal should be a loss of no more than 2 pounds or 1 kg per week. People who need to lose just a bit of weight should go for weight loss of 1 pound or half a kilogram per week.

Why does my calorie expenditure drop as I lose weight? The most important factors are:

You weight less. A smaller body burns less calories both at rest and while active

You may involuntarily burn fewer calories. Dieters often lack energy and move less

Calorie restriction suppresses the metabolic rate

You have less body fat, which may further suppress your metabolic rate

These major factors contribute to an ever-decreasing energy expenditure as one loses weight. The more a dieter cuts calories, the bigger the calorie expenditure drop. The leaner the dieter, the greater the calorie expenditure drop.

You weight less. A smaller body burns less calories both at rest and while active

You may involuntarily burn fewer calories. Dieters often lack energy and move less

Calorie restriction suppresses the metabolic rate

You have less body fat, which may further suppress your metabolic rate

These major factors contribute to an ever-decreasing energy expenditure as one loses weight. The more a dieter cuts calories, the bigger the calorie expenditure drop. The leaner the dieter, the greater the calorie expenditure drop.

Now you must understand that if you want to succeed in losing weight, you have to make changes in your nutrition plan. I recommend burning more calories, because being more active facilitates smaller calorie restriction and milder calorie expenditure drop.

It is very difficult to estimate the rate of the metabolic drop. Here is the general rule: the bigger you are, the smaller the rate of the metabolic drop. The more weight you lose, the more you have to cut calories or increase exercise. If you are overweight you might need to cut just 10 more calories for every lost pound, while if you are lean you might have to cut 60 calories for every pound lost. I picked these numbers just as an example.

Mistake #2: Overreporting the "extra" calorie expenditure of exercise

Most people count the calories they spend exercising as "extra" calories. There is a difference between calories burned while exercising and "extra" calories burned exercising. Here is an example: you burn 300 calories on the treadmill instead of your usual activity (watching TV at home); in reality, you have to subtract the calories you would have spent watching TV from these 300 calories to calculate how many additional calories you burned. Let's say that watching TV, you would have burned 80 calories. In this specific case, you have expended 300 calories while exercising, and 220 "extra" calories.

Calorie counters mindlessly add the calories burned exercising as "extra" and in some cases, this practice can significantly influence the calorie calculations. Hence, calorie software counts the part of your usual activities that overlaps with the extra activities twice.

How to estimate the "extra" calories burned exercising?

In order to make the calculations more accurate, I shall first introduce the concept of MET values. MET values are a convenient way to calculate the calorie cost of activities. MET values are multiples of the resting energy expenditure per time. In plain English, a MET = 3 means burning 3 times more calories than resting. A MET = 1 signifies how many calories you burn at rest (your Resting Metabolic Rate or Basal Metabolic Rate). Whatever you do, you burn calories at a rate of at least MET = 1 with the only exception being sleeping which has MET = 0.9. During the day, most activities include sitting and walking which have MET values between 1.2 and 3. Your total daily energy expenditure is calculated by multiplying your Resting Metabolic Rate by the average MET of all your activities. Is your head spinning?

Let's use a real world example. Consider a female person with a Resting Metabolic Rate of 1200 calories a day. One day has 1440 minutes. Our example lady is burning 1200/1440 = 0.84 calories per minute at rest, which signifies a MET = 1. Let's say our example woman just returned from an aerobics class, where she exercised for 30 minutes. General aerobic class training has a MET = 6. Our example lady has just burned 30 (minutes) x 6 (MET) * 0.84 (calories per minute) = 151 calories while exercising. Suppose our lady would have chatted on the internet instead of exercising (MET = 1.5). In this example, the woman substituted chatting on the internet with aerobic exercising. Remember, that every time you do something you substitute one activity for another. In order to get the extra calories, we have to subtract 1.5 (chatting) from 6 (exercising). Now let's calculate the extra calories: 30 (minutes) * (6 - 1.5) (MET value) * 0.84 = 113 calories.

Let's consider what a standard calorie counter would have done. First, it will assume an average calorie burn rate of 1 calorie per minute. Then the counter will find that exercising for 30 minutes will yield 30 (minutes) * 6 (MET) * 1 (calories per minute) = 180 calories. The calorie counter will add these 180 calories to your daily expenditure without considering that a part of these 180 calories is already accounted by your usual activities.

Do you now see the difference between 113 calories and 180 calories? If that woman spends 5 hours a week in that aerobics class, the standard calorie counters will overreport her calorie output by: (180-113) * 10 = 670 calories a week. The woman will be fooled that her metabolic rate has dropped while she just overestimated her calorie expenditure. Enter weight loss plateau, wasted time and efforts. Do you have the time for trial and error calorie estimations?

Remember these two rules:

Report only extra activities to your calorie counter. If your walk to your office every day, do not log "walking to office for 30 minutes" as an extra activity. Consider only unusual activities that contribute to extra expended calories!

Always subtract the calories you would have burned instead of exercising. A general rule is to subtract from 1.2 to 1.5 from the MET values. In some cases, you need to subtract a greater MET. If you substitute 30 minutes of bodybuilding (MET = 6) for 30 minutes of slow jump rope (MET = 8) then the additional MET would be 8 - 6 = 2.

How to find the MET values of activities based on standard tables?

Report only extra activities to your calorie counter. If your walk to your office every day, do not log "walking to office for 30 minutes" as an extra activity. Consider only unusual activities that contribute to extra expended calories!

Always subtract the calories you would have burned instead of exercising. A general rule is to subtract from 1.2 to 1.5 from the MET values. In some cases, you need to subtract a greater MET. If you substitute 30 minutes of bodybuilding (MET = 6) for 30 minutes of slow jump rope (MET = 8) then the additional MET would be 8 - 6 = 2.

How to find the MET values of activities based on standard tables?

In order to make the above calculations, you need to know the MET values of activities. Standard tables give: name of activity, duration and calories. Standard tables assume an average calorie expenditure of one calorie per minute. To find the MET you just need to divide the calories by the duration.

Example: "Bicycling, stationary, general", "20 minutes", "140 calories"

MET of "Bicycling, stationary, general" = 140 / 20 = 7

I know these calculations are somewhat tedious and in many cases the standard calorie calculations are close to correct. However, in some cases they can significantly over or under-calculate the calorie expenditure of activities and compromise your weight loss plan with daily miscalculations.

Mistake #3: Training with light weights and lots of reps

I have seen countless number of ladies come to the gym, get the lightest possible dumbbells, crank out some hundreds of reps and go home. Most often, these women do not get the results they want. The problem with this type of training is that it does not burn many "extra" calories unless you spend a considerable amount of time in the gym. Hefting Ken and Barbie weights in the gym has a MET value of 3, which means that it burns 3 times more calories than resting in bed. Almost anything you do during the day has a MET value of 1.2 to 2. Browsing the internet on your computer has a MET value of 1.5. Realize that almost anything you do during the day (average MET = 1.5) has about 50% overlap in calorie expenditure with training with very light weights (MET = 3). If you pump super light dumbbells in the gym, only about half of the calories burned are "additional".

Of course, you can burn a considerable amount of extra calories training with light weights but you have to really extend the duration of this type of training. Curling 5 pound dumbbells for 4 sets of 20 reps and chit-chatting for 20 minutes in the gym is not going to burn many extra calories.

Remember the rule: the less intensive the activity (smaller MET), the greater the calorie expenditure overlap with casual activities; the less intensive the activity, the more time you have to spend doing it to expend a good deal of extra calories. Always subtract a MET of 1 to 1.5 to arrive at the additional expended calories.

Mistake #4: Using "average person" calorie estimations

You can find all kinds of tables showing the calorie cost of different physical activities on the internet. These tables don't show your calorie expenditure. They actually tell you the calorie expenditure of an "average person". These tables assume you are an average person that burns one calorie per minute at rest. Yes, we covered this in the first part of the article and it needs repeating. Most men burn more than one calorie per minute and most smaller women burn less than one calorie per minute at rest. In reality, these standard tables overestimate the calorie expenditure of smaller people and underestimate the calorie expenditure of bigger than average people. Combine this with the common mistake of counting all burned calories as "additional calories" and you have a wide range of possible miscalculations.

Mistake #5: Going on very low calorie diets (VLCD)

Research has shown little to no difference in the weight loss rate of 1200 calorie diets and 800 calorie diets. The 1200 calorie threshold is the point where further calorie restriction does not yield faster results. Diets in the range of 800 to 1200 calories a day suppress the resting metabolic rate from the very first day and after some weeks on these diets, the metabolic rate has dropped by up to 20%. This metabolic drop is just a consequence of the calorie restriction factor; other factors such as the level of leanness may further depress the calorie expenditure.

A big percentage of the quick initial weight loss on a VLCD is water. VLCDs create an illusion of fast fat loss, while in reality most of the weight loss is water. It is hard to continue a very low calorie diet for a prolonged time because the harsh calorie restriction makes you hungrier than ever. People on VLCDs often lack energy and move very little. When you stop the diet, you are prone to instant overeating. Eating a very low calorie diet is the ticket to yo-yo dieting.

Instead of using very low calorie diets, I recommend diets with a mild calorie restriction and an emphasis on exercise. Overweight people who know what they are doing can employ VLCDs for a limited time. It is important to get enough vitamins and minerals from supplements, because such low calorie diets are woefully inadequate in nutrients. Water intake should be high.

Bodybuilders, powerlifters and athletes must stay away from very low calorie diets because the large calorie restriction causes a greater proportion of the weight loss to be muscle loss.

If you want to automate these complicated calorie calculations, try our training and nutrition software Fitness Assistant FREE for 30 days. Get your trial copy at www.x3msoftware.com

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Lose Weight By Getting Rid Of Your Negative Thoughts

To lose weight in today’s world is one of the toughest feats one can accomplish. With fast food restaurants on the rise and easy microwaveable dishes for quick meals, it is no wonder that so many people are overweight and are unable to lose weight. How do you plan for weight loss when chips and soft drinks for snacks and a burger on the run is how many people eat on a daily basis. However, the biggest issue to deal with when you are trying to lose weight are the negative thoughts that accompanies being overweight.

Negative thoughts tend to override the positive in many people’s lives and they come out in full force on those who are facing the task of trying to lose weight. The most important thing one can do before trying to lose weight is to begin a daily journal. By keeping a daily journal for two weeks, you will be able to understand when and why these negative thoughts come out and how they may hinder your attempt to lose weight. By focusing first on the habits you have, you will begin to understand how you can plan for weight loss before you actually begin to lose weight.

When you start your journal, you’ll want to include what you are eating, what time it is, and how you feel at that particular moment. Are you having any negative thoughts? If so, write down what they are and move on. Were you actually hungry when you ate? Write this down, as well. Don’t worry about your weight loss program, just record your entries. An entry should be made for every snack, meal, or binging session you have and any thoughts about trying to lose weight. This will help you to develop your weight loss program.

After the two weeks of entering your eating times and thoughts into your daily journal, sit down and analyze the results. How many times did you have a snack (not meals) when you were having negative thoughts? How many times did you eat when you weren’t hungry but were having negative thoughts? Most often, you’ll discover you do not follow a weight loss program because of negative thoughts. These negative thoughts are what will stop you from trying to lose weight and they must be changed to more positive thoughts if your weight loss program is to be a success.

Now that you’ve discovered how you are feeling when you eat and when negative thoughts are entering your mind, it is time to plan for weight loss. If you want to lose weight you need to get rid of the negative thoughts such as, “I’ll never lose weight” and “I’m so fat.” Instead, replace them with, “I’m getting slimmer and slimmer every day”, and “I look more and more beautiful and fit every day”. Be positive that you will lose weight and if a negative thought enters your mind, get rid of it by replacing it with a more positive statement about yourself.

By getting rid of negative thoughts, you’ll able to follow your weight loss program. This will help you to lose weight and regain a healthier lifestyle. By forming a plan to lose weight, you’ll be able to discover patterns in your behavior such as negative thoughts, that influence your eating habits. To lose weight is difficult; however, if you can begin by changing negative thoughts to more positive ones, you’ll begin to lose weight at once.

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Magic Diet Soup - Lose Weight Fast - Low Gi.

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Juice Fasting period 40 days. Weight Loss: 140 lbs. Juice fasting healed nerve damage.

Fasting with water, juice and a complete diet of natural foods returned my health and freedom. My chronic hepatitis had become a crippling disease. At thirteen, I began drug abuse and years of serious addiction followed, I contracted hepatitis, a very painful and frustrating illness. My liver deteriorated as the years progressed, my other filtering organs (kidney and spleen) were caused to be overworked, thus causing more pain and damage to them. A diet of natural foods combined with juice and water fasting I suffered for sixteen years. My swollen liver was as big as a football. The liver is the major organ that cleanses the body, and does not have room for swelling. When it does, constant irritating pain is felt from the rib cage to the stomach. It is impossible to forget hepatitis.

Life was dismal and without hope. I weighed 270 pounds, and I was a burned out drug addict coming off a massive intake of chemicals. It took 20 to 30 tranquilizers a day to prevent my mind from losing its sanity.

I had a hard time controlling my emotions. My nerves felt like electrical wires on overload. Without knowing what else to do, I phoned Tom, a friend I did not see for years. He offered to help and welcomed me to his house.

After I slept for a few days, I awoke only to realize how grossly complicated my rebellious life had become. I had lived an illusion for the last 20 years; someone who was invincible, ruthless and tough. An empty barren soul remained. I agonized over the loss of my family and I was flooded in tears , it wouldn't' stop. There was no one to blame, I was a victim of my own demise. I thought moving in with Tom would help the massive depression that was now my life, seeing painful reality was something I could not stop. Tom listened to my sad story for several nights. My insides would have exploded if my all my pent up anguish had not found an outlet.

There were remarkable changes after 20 days of juice fasting. I wasn't cured, but because of the results I continued the fast.

After fasting on juice for 40 days, the sickly unstable human metamorphosed into a nam with vibrant health. I shed 100 pounds which gradually built my self-esteem. The retention of large amounts of body fluids had caused the excessive bloating. The damaged liver prevented the release these fluids. My weight dropped to 170 lbs after the 40 days of juice fasting, the cause of the bloating had healed. The swelling on my right side from my liver had disappeared completely. My mind had clarity and stability. For the first time in years, tranquilizers were no longer needed. I sincerely thought drugs had done permanent damage to my brain. I was wrong.

If a butterfuly could speak of the changes from a crawling insect into a multi-colored, graceful, flying creation, its words would those of my heart. I was given back what drugs took away.

Juice fasting has freed me from a tremendous addiction. I am now closer to God than ever before.

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HOW TO LOSE WEIGHT FAST!

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Lose Weight Fast Morning Bedroom Workout - BEXLIFE

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How To Lose Weight Fast | Lose 20lbs in 30 Days | Fat Burning Workout | Part 1 of 4 by HASfit 081711

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How To Lose Arm Fat Fast � The Secrets To Winning Your Weight Loss Battle

Do you hesitate to lift your hands up in the air because it feels like there is a pendulum swinging from your arm? Or are you frightened to wear a shirt without sleeves because you're so self-conscious about your flabby arms? You are not alone.

Arm fat is the huge source of embarrassment for a great number of people who struggle with their weight. It is especially troublesome since it is one of the most visible parts of our bodies. Learning how to lose arm fat is a high priority for thousands of people who read my columns.

If you are one of the thousands struggling to lose arm fat, then keep reading and you will discover incredibly valuable tips that will detail exactly how to lose arm fat. On top of that, you’ll learn a variety of targeted exercises that burn arm fat, and that will result in stronger, well-toned arms.

Arm Yourself with a Low Fat Diet

If you are truly serious about winning the battle of the bulge and learning how to lose arm fat quickly and effectively, then you MUST arm yourself with a low fat diet. This is step #1. You must get to a point where your body is burning more calories than it is consuming. Essentially, this means you'll need to increase the amount of fruits, vegetables, and whole grain products in your diet, and decrease the fatty foods. Take an honest look at the food in your refrigerator and pantry, and eliminate the stuff you already know you shouldn’t be eating. In addition to this, begin drinking a healthy amount of water daily. Approximately six to eight glasses per day will work well for you.

Targeted Exercise to Lose Arm Fat

Now that we’ve made the appropriate changes to our diet, let’s examine how to lose arm fat quickly with targeted exercises. Let's begin by highlighting a big trouble area for a lot of people - the triceps. The triceps (located opposite the biceps on the back of the arm) are the primary area of concern for thousands of people struggling to lose arm fat. One of the very best exercises you can do to lose arm fat in this stubborn trouble area is Tricep dips.

To perform this exercise properly, you will need to use a solid, stable surface, like your dining room table. Stand with your back facing the table, and place the heels of your hands firmly on the edge. Very slowly, begin walking your legs forward, keeping your hands in place on the table. As you’re doing this, you will begin to feel that your arms are bearing the majority of your body weight.

Once you are positioned properly (be sure that your hands are stable), you can begin to lower your body by slowly bending your elbows (about 45%). You’ll then begin to extend your arms to return to the starting position. Repeat this movement approximately twenty times. Work your way up to two to three sets of this exercise. If you perform this exercise daily for about 6 weeks, you’ll start to notice a dramatic decrease in your arm fat.

Fitness experts who know how to lose arm fat fast, agree that this is a terrific and simple way to get started losing the weight. You can begin today – there’s no need for weights or going to a gym to utilize this powerful exercise technique.

Lifting Weights to Lose Arm Fat

Now that we’ve discovered how to lose arm fat without the use of weights or working out at the gym, let's explore how lifting weights can speed up your fat loss that much more. Weight lifting is an extremely effective way to lose weight fast, burn calories, and get in amazing shape. There are several different weight lifting exercises that will help you strengthen and tone your arms, including tricep curls, barbell curls, dumbbell curls, and skull crushers.

Keep in mind, as with any other type of exercise, consistency and repetition are the keys to getting the results that you want.

So now you’re armed with the knowledge. You've learned how to lose arm fat with three amazingly effective methods. So, put them to good use. Each method is a tremendous tool for you to get the toned, muscular arms that you long for. Make the commitment to yourself and begin your transformation today.

Visit http://www.fastfitnessguide.com/how-to-lose-arm-fat.php to learn more.

The Pros And Cons about Fats and Carbs

Stunningly people don't know a lot about the two most significant factors of a healthy diet, fat and carbs. Fat and oils should be limited when it comes to how much you have every day, but they're still important and vital. Throughout the day you should keep up with how much fats and oils you ingest and what types. In Example, rather than selecting oils that are used for saturated fats, one should be applying lighter oils that are used for cooking and unsaturated fats.

But why are fats and carbs and oils crucial in the diet? The body gets energy from these factors as well as uses them to transport other nutrients such as vitamins A, D, E, K, and elements called carotenoids. Fats aid specific membranes and tissues and their functions in the body.

When it comes to limiting fats in your daily ingestion, you have to be thorough because suddenly diminishing fats daily is damaging to the body, fats should be a part of at least 20% of your everyday calories. If anything you should only take less fat consumption daily if your physician recommends it.

And the type of fat you ingest is also a factor. Trans fats, saturated fats, and anything that will raise your cholesterol levels are not healthy. These things have been affiliated with an increased risk of heart attacks, heart disease, stroke, and other cardiovascular problems. And of course being overweight is also associated with a diet high in these types of fats.

Consuming saturated fats and trans fats are highly discouraged by expert. Saturated fats are fats that are solid at room temperature and typically are what you would call animals fats. So, butter would be such a fat. Bacon grease is another good illustration of saturated fats since it is from an animal. Cholesterol typically derives from foods that are also high in animal fats, such as red meat and eggs. There are many dairy products, e.g. ice cream and whole milk, that are also produced from animal fats.

Sometimes it's easy to miss the fat contents of foods because of how food labels are written. Often it gets complicated with how they list fats; usually processed foods will hold a high level of trans fats.

However fats such as, polyunsaturated fats and monounsaturated fats, are the better choice. The oils that comprise of such fats are olive oil and canola oil. Many relate to these as "lighter" oils and applying them in your cooking can help you with healthier options and a healthier diet overall. Unlike saturated fats that are solid in room temperature, these fats are liquid so you can tell them apart easily. Some even consider that these fats have healing properties to them!

There are even fats that are great for you and that appear to promote good health. These fats are ones that include Omega-3 fatty acids such acids are acquired from fish. Some consider they even lower cholesterol levels!

What portion do carbohydrates play a role in? These too are components of a healthy diet as they provide energy and other fundamental nutrients. . Yet carbohydrates are similar to fats, there are some good and bad ones concerning health.

The carbohydrates that are recommended are whole grains. When you seem to be confused about which breads and cereals to eat, stay away from the refined ones that are processed into white flour, aim for the whole grain ones. You might want to be deliberate when it comes to candy and desserts, to watch the amount of sugar you ingest. Obesity and health issues can be cause by these foods, because the calories to food ratio is high, meaning you're taking in way more calories than the amount of food.

There are two typical ingredients that many people ingest too much of, and this would be salt and sugar. Salt of course is essential to proper nutrition but too much sodium is dangerous, and many people ingest far too much of it. A situation like that usually seems to head towards an increase in blood pressure, holding back water, and other crucial health worries. However, if you choose low sodium foods and put away the salt shaker you may find that you can avoid these and other health concerns.

For tips to lose weight fast and to get your free report, "The Seven Personal Trainer Secrets to Weight Loss" visit GetRealAboutWeightLoss.com.

Can't Lose Weight? It May Not Be Your Fault!

Are you frustrated with your weight problem and don't know what to do about it? Do you find that you lose weight at first, only to gain it all back later, and maybe more when you stop dieting, or when you find yourself bingeing? Are you fed up with weight loss programs that don't work?

There is a good reason for that. You don't lack willpower. You are not doing anything wrong. It is just that dieting doesn’t work!

Facts About Dieting

* Dieting rarely works. 95% of all dieters who lose weight regain their lost weight and more within 1 to 5 years.

* Dieting can lead to eating disorders. The obsession to be thin can lead to anorexia, bulimia, bingeing and compulsive exercising.

* Dieting impacts your mental health and restricts your brainpower, leaving you mentally unfocused.

* Dieting robs you of energy and slows your metabolism down.

* Numerous studies link chronic dieting with feelings of depression, low self-esteem and increased stress.

* Dieting increases compulsive eating.

* You are fatter after a diet than before!

Why Dieting Doesn't Work

Quick fix diets usually never give long lasting results. The reason is most of the weight loss is due to loss of water. When you restrict calories, your body interprets it as impending starvation. When the body is under stress of starvation, it hoards the fat and burns the muscles first. The weight lost comes from water and the break down of muscles - the places we don't want to lose it from.

So, the last thing you want to do is drastically cut calories. When you do, the body will start breaking down muscle protein to produce energy for vital body functions. The body will use muscle protein as fuel, before it starts burning fat, so you end up losing more muscle mass than fat during dieting. The body then uses large amounts of water to flush the broken down muscle tissue out. Thus you lose weight fast. No matter how much you drink, you can't prevent this loss of water. The only way to get control of your water balance is to stop starving yourself.

When dieting, the body starts saving energy by turning some functions off and running others at a slower pace. Fat is designed to provide the body with energy and protect it from starvation. If you go below 1000 calories a day, your body will slow your metabolism down to compensate. That is why weight loss slows down dramatically after a few days on a crash diet. And a slow metabolism is exactly the opposite of what you want to lose weight.

Another reason that diets don't work is bingeing. Bingeing doesn't happen because of a lack of willpower. It is a direct result of dieting. As your body senses a restriction in calories, it goes on the alert for an impending threat to survival. As a result, it tells you to eat, which results in your bingeing on calorie and fat filled foods. The more successful you are at starving yourself, the more the body will increase it's efforts to eat more foods. Eventually the body wins because survival is our strongest instinct. Bingeing is also a result of depriving yourself of something, which psychologically makes you obsessed with what you can't have.

After the Diet

After the quick weight loss diet you go back to your normal eating pattern, and what happens? The body that has shut off functions in order to conserve energy is now, suddenly, fed. The cells in your body have an immediate response to the sudden abundance of food, and that is to keep on saving energy, storing up for the next famine. As your body saves energy, it also begins storing all the extra energy - as fat. So, you end up having lost fat burning lean muscle tissue and added more fat! That wasn't your goal when you started your diet.

In addition to building fat again, the body has no ketone-bodies to get rid of. Consequently, less water is secreted and your water balance is restored. As you replenish your emptied water stores you rapidly gain back the weight you lost. So, by building fat, and replenishing water, you will gain weight quickly the first few days after a diet.

And each time you diet, you are teaching your body how to deal with starvation by hoarding fat, so each round of dieting increases your overall body fat!

Freedom from Dieting

So, how can you lose weight if dieting and restricting calories don't work? There is no quick fix answer. Any healthy weight loss needs to come gradually. The goal is to give up dieting forever and get back in balance. Stop trying to lose weight. No more counting calories. Instead make a commitment to get healthier.

When you get off the diet roller coaster, you will feel better, become healthier and lose the weight for good. When the body is well fed with healthy foods, it will shed the extra fat. It doesn't have to store it anymore. And when you give the body the nutrients it needs to be healthy, you stop having all the cravings for less healthy foods.

Enjoy the freedom from counting calories. You will find yourself moving slowly and safely to your perfect body weight, and you will feel better than you ever have before, lean and full of vitality, energy and health. This means developing some new healthy eating habits, as well as other health habits such as exercise.

Try to avoid extremes, such as eating a high protein, low carbohydrate diet. There are many complications associated with unbalanced low carbohydrate diet regimens. At the other end of the spectrum, some diets are saying avoid protein and fats, but eat as much carbohydrates as you want. Too much of the wrong kind of carbohydrates, especially refined sugar and white refined flour will turn to fat in the body also. Most commercial breads, breakfast cereals, and prepared foods are loaded with empty, fast-release carbohydrates, causing levels of blood-sugar to rise, leading to obesity and hypoglycemia.

All of the experts agree that unprocessed complex carbohydrates such as fruit and vegetables, whole grains, potatoes, and legumes are far superior to other forms of refined carbohydrates and should play a significant role in people's eating habits. According to the American Heart Association, a healthy diet rich in fresh fruits and vegetables along with regular physical activity can help most people manage and maintain weight loss for both cardiovascular health and appearance.

Losing weight and becoming healthier requires a lifestyle change, not a six week diet “quick fix”. The first step is to eat a balanced diet, filled with plenty of healthy foods, such as whole grains, fresh organic raw, fruits and vegetables, healthy fats and organic meats.

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Fun Ways To Lose Weight

Many believe that success comes through deprivation and that the more you do something you inherently dislike, the more the chances of being successful. Nothing is further from truth, because real success comes from enjoying what you do. Only then will you stick around long enough to see the results!

Most people who are trying to lose weight feel they love food so much, that they can’t go on a diet or follow an exercise routine. They lament that even if they try to diet and exercise, it’s emotionally so depriving that they can’t sustain it.

So, the trick lies in finding out the things that appeal to you (and be honest or your list will be impractical) and start working around the list. For example, if Cindy likes sweets, biscuits, snacks, Thai food, ice-cream and loves dancing, then this is how she can proceed:

o First, set priorities and see where health figures in your chart. Is staying healthy and looking good as important to you as buying a car to having a beautiful house? Look around in the family. Are the elders of the family healthy or do they have a long list of prescription? Genetics matter.

o Secondly, understand your tastes. Do you like the rich taste of creamy dairy products? Or, perhaps butter chicken?

o Analyze your behavior. When you are under pressure, do you look for food as an option being a sensitive person; do you indulge in comfort eating whenever things or people upset you?

o Buy books on healthy cooking. There are thousands of recipes that can help you cook a delicious and healthy meal. Many people in low calorie food workshops are amazed at how delicious health foods like brown rice, oat and soy breads, cold coffee with skimmed milk, whole wheat pasta, chicken made in hung curd, bran biscuits, cheese salad with balsamic dressing, or a roast potato and walnut salad with hung curd and mustard dressing, are out standing.

o Join an exercise routine that you will enjoy, be it dace, aerobics, salsa or swimming.

o Once a week, let go, as we all need some indiscipline in our lives.

o Open your mind to fun avenues like good music, movies, aroma candles, smart clothes (according to studies, people who are depressed about their body shape stop shopping).

o Being in the company of positive people helps you fulfill your goals!

Myth:

To lose weight faster, one can skip one large meal per day.

Fact: Very common perception but entirely wrong. This will deprive your body of essential nutrients and will be detrimental to overall health by exposing your body to various diet deficiency diseases.

Lose Weight Without Starving Yourself

Obesity is the biggest problem facing people today. We provide the Dietary Supplements for all weight problems in the form of Nutritional Dietary Supplements, proven Popular Diet Pills that can be easily called the best Generic Diet Pills on the market. This best neweight Diet pill or simply Neweight diet pill is a guaranteed way to get back into shape for anyone who has become overweight for any reason. The best Neweight Diet pill is without doubt made from natural ingredients and still is the fast working Nutritional Dietary Supplements. While a lots of Popular Diet Pills you might have tried also need you follow some other Tricks for Losing Weight Fast like food supplements this best Neweight Diet pill does it all for you by itself.

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Tocasil weight loss system:- Tocasil FG is a prescription based diet pill that works as an appetite suppressant. Appetite suppressants are not a substitute for proper diet.

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How To Lose Weight Fast - The Best Way to Lose Weight Fast and Easy

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Lose Weight With Treadmill Weight reduction Workouts

Your treadmill gives you really great weight reduction workouts. Currently most fitness treadmills equipped with your working personal computer offer fat loss or weight loss programs.

How do treadmill machine workouts to drop some weight work?

It can be pretty simple , it modifies the slope so you preserve 65% of your top heart rate ("MHR"). Simply treadmills along with computers cater to weight loss fitness treadmill machine workout packages.

The idea to most treadmill machine weight loss programs is basically that you burn the best fat carrying out long (40 plus tiny) workouts with 65% of your optimum. HR. MHR seems determined by time (although We take small issue with this particular below).

For instance, I'm 25 years old. 65% regarding my highest HR is definitely 120 surpasses per minute (that is a pre-set calculation dependant on my age). Thus, according to the 65% beats per minute theory, We burn probably the most fat as i do a very long workout having 120 surpasses per minute. In any event, I acquire issue with your pre-set max. Hour or so being a similar for every time.

Once you enter your age plus weight, then this as long as you allow treadmill get the HR although working out, your treadmill may adjust the incline which means you maintain 65% within your MHR.

From just what I've look over, I can't debate that working out with 65% for A half-hour or more time of the MHR is a good solution to lose weight.

Of course, you can buy a close look or a few other heart rate monitor and just maintain 65% of this max. pulse rate while training. Treadmills provde the convenience to modify the slope to maintain 65%.

What's wrong with the treadmill machine computerized process?

Like My spouse and i said, I'm just 35 years of age. However, I've a below-average resting HR. Therefore, My partner and i suspect my personal MHR is lower when compared to a for how old irrrve become group. To put it succinctly, I don't feel that our MHR are similar at each era.

This means as a way to effectively apply the 65% fat loss treadmill training session, you need to find out what your a fact maximum heartbeat is. Treadmills are developed to select some sort of MHR based on years. That said, you are able to choose the target Human resources and the fitness treadmill will support.

It's important to establish your specific MHR. Then you do not have to go with the actual age-based maximum An hour which may not your legitimate max. Time.

The best way to determine your real max. Hour or so is to have got your doctor undertake it with you.

How treadmill can assist you with weight-loss?

Many treadmill machines offer cardiovascular system rating alerts. This means you'll be able to conveniently take your heart beat while exercising on a fitness treadmill and ensure you happen to be maintaining 65% of this maximum heart beat for maximum fat loss.

Problem:

Quite a few treadmill beats per minute sensors are on a fixed spot - just like fixed manages. If you use the particular treadmill fat reduction plan, the treadmill machine computer demands you keep their hands on the receptors.

This is a trouble. I find possessing something even though running or walking truly assists the workout in addition to reduces my best energy expenditure. If you're coaching, it will increase your operating or strolling performance. I prefer heart sensing unit that evaluate HR and not having to hold onto a set handle.

Solution:

Find a treadmill machine with instant heart rate monitors that will attach to part of your body that may measure a person's heart rate.

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Does Thermogenesis Help You Lose Weight Fast?

One of the many reasons everyone and their mother seems to recommend eating a high protein diet to lose weight and burn fat is because of this "thermogenic" effect.

People are under the misconception that you can lose a lot of weight real fast without if you eat a high protein diet.

This is because protein DOES have a thermogenic effect on the body...........but not enough to make an impact!

"Thermogenesis" or something that has a "thermogenic" effect on the body refers to anything that causes the temperature inside your body (sometimes your temperature on the skin is different from the temperature inside, your core temperature) to rise, to increase.

Well, we all know from school that the average / normal core body temperature is 98.6 degrees.

However, when your core temperature increases, even by just 1 or 2 degrees, it is said that this higher temperature causes the body to turn into a "furnace", raising the metabolism, which results in fat being burned. Here's where everyone is missing the point.

Sure, protein causes the body to work harder to digest it, which causes the body's internal temperature to rise, but it is NOT enough to really make a dent in burning fat or preserving muscle mass.

Researchers at Arizona State University examined individuals that ate a high protein diet and compared them to another group that ate a high carb diet.

What they found was that eating a high protein diet resulted in an average of 30 calories per meal being burned in digestion.

Read that again.......30 calories per meal.

Whoop-tee, doo!!!

30 calories!

Okay, then let's say you eat 5 meals a day.

30 calories per meal, 5 meals a day, that equals 150 calories.

So, you would only be burning an extra 150 calories a day if you were to go on a high protein diet.

Big deal!!!!

150 calories is 1 cup of milk.

It's 2 eggs.

It's half a candy bar.

150 calories isn't going to make any difference whatsoever in helping you gain weight, build muscle mass, or burn fat.

Everyone keeps saying, "Oh, but you can eat more protein lose a ton of fat weight because of the thermogenic effect".

Give me a break........150 calories.....I rather just cut out 1 can of soda a day and get the same effect!

Don't be fooled by the "high-protein" fans.

They just want you to go out and spend your hard-earned money on their bucket of protein.

If you are looking to lose weight and tone up, concentrate on the overall calories.

Copyright 2006 Jonathan Perez

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Tips on How to Lose Weight

Losing weight can be frustrating and sometimes make you quit trying to lose the weight. Here are some tips on how to lose weight.

Tip 1: Avoid skipping meals. No matter what anyone tells you, don’t skip a meal and use a shake to replace that meal. Eating will increase you metabolism, thus is you skip a meal, you will slow you metabolism down.

Tip 2: Take control of what you eat. Avoid as much fatty and fried foods as you can. Eat more fruits, vegetables and whole grains. Read the labels of what you’re going to buy to eat. Now you don’t have to worry about not going out to eat, just watch what you eat when you do.

Tip 3: Be positive about your weight loss. The more you feel good about yourself the faster and easier you lose weight. Look in the mirror, tell yourself you are going to lose weight or tell yourself you are going to exercise.

Tip 4: Eat slowly and chew you food thoroughly to decrease your appetitive.

Tip 5: Find a weight loss buddy or club. This will help you stay in the weight loss program you are in.

Tip 5: Do not eat 3 hours before bedtime. This can be difficult to do, but you can do it.

Tip 6: Do exercises. Try going out for a walk or aerobics. Get an exercise bike and use it. Get a membership to a gym. There are a lot of ways you can exercise, it don’t matter what you do just make sure you do it at least five or 6 days a week.

If you follow these tips you should be on your way to losing weight. Following these tips will not help you lose weight fast but they will help you lose weight at a normal health speed.

Will Cutting Carbs Help Me Lose Weight Quickly

A very common question that gets asked is this: Will cutting carbs help me lose weight quickly. In this article i will briefly explain the answer to this question, so please read on.



What are Carbohydrates(carbs)



Most people know that carbs are particular types of foods. But there are two types of carbs:



1. Simple carbs: Examples of these types of carbs are, sugar, white bread, potatoes, yams, sweets, noodles, pasta, rice, flour to name a few.



These types of carbs are fast acting carbs. What i mean by this is that when eaten they elevate your blood sugar levels quickly but also lower your blood sugar levels quickly thus making you tired and hungry after a short perion after eating them. When your blood sugar levels rise and fall rapidly you store fat quickly. So will cuting carbs help me lose weight quickly? At this point what is your answer? Still don't know? Well read on.



I said earlier that there are two types of carbs. The second type is called complex carbs.



2. Complex carbs: Examples are brown bread, all types of vegetables, all types of fruits etc.

When these types of carbs are consumed they raise the blood sugar levels slowly and keep the sugar levels high for a long period thus allowing fat to be burned for longer. Also you will feel more energetic for longer because of the sustained high blood sugar and less hungry.

So will cutting carbs help me lose weight quickly? Still don't know? Well read on.



You have seen the two types of carbs in action, so you may be thinking that reducing any type of carbs will answer your question, "will cutting carbs help me lose weight quickly".



The answer to your question is this. Your body needs carbs but of the right quality. Complex carbs are found in foods that are rich in nutrients, vitamins and fiber. They use more metabolic energy in digestion. They reverse the internal aging process and strengthen the immune system. Since they are slow acting and more fat burning in nature the will help you lose weight quickly. So the answer to the question "will cutting carbs help me lose weight quickly" is yes but it has to be less of the wrong type(simple carbs) and more of the right type(complex carbs)



So you can see that cutting carbs will help you lose weight quickly, but its the simple carbs you have to cut down. So will cutting carbs help me lose weight quickly?You answer that question now.

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Can the BowFlex Tread Climber Really Help You Lose Weight in Six Weeks?

Many people are looking for practical ways to lose weight in a hurry. In this pursuit, some turn to home equipment such as the Bow Flex Tread climber. This unit is a treadmill plus stair climber and elliptical all in one. The question is can this piece of equipment help you lose weight in as little as six weeks?

Treadmill Action

When it comes to weight loss, the best exercise to begin with is walking. Walking is low impact and nearly anyone can do it on a daily basis. Walking on a treadmill will burn on average 700 calories an hour when on a high setting.

Stair Climber Action

Stair stepper machines are a great way to increase the intensity of your workout. While walking increases caloric burn a stair stepping action will also increase muscle mass and tone. Both of which have the added benefit of burning even more calories. Depending on your starting weight, you can expect to burn 5.9-8.8 calories per minute. That translates into nearly five hundred calories an hour at normal speed.

Elliptical Movement

Elliptical's are known for smooth low impact movement. When exercising on a typical treadmill you will have at least some jarring impact to knees and other joints, with an elliptical machine you do not. In the end, you get the same calorie-burning workout that you can get with a treadmill but with considerably less effort.

Losing Weight

To lose weight efficiently you need the right combination of diet and exercise. In order to burn one pound of fat you must burn or decrease your caloric intake by 350 calories less than what you need. The average female requires at least 1200 calories per day to be healthy.

To put this into a real life situation you would need to use the Bow Flex Tread climber at least four days per week for a weight loss goal of about 2 lbs. The more you exercise of course the better your results could be, however the recommended weight loss is no more than 2 lbs per week. This is a maintainable weight loss and will limit the yo-yo effect.

So the answer to the above question, "Can a Bow Flex Tread climber help you lose weight in 6 weeks?", the answer is yes it can, but that will depend on you. If you increase your workouts and your caloric intake of course, you will see no significant results. Or if you only utilize the machine for 15 minutes once a week your results will also be very limited.

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How to Lose Weight Naturally and Fast

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Tips For Burning Belly Fat the Fastest Way - 4 Easy to Do Tips Exposed!

Belly fat is one of the most annoying problems not only for fat people but for most people who do not have time for regular exercise. We tend to load up a lot on fatty foods that are high in calories but low in nutritional contents. Examples of these are sodas, junk foods, and high-carb foods to name a few.



Worry not because here are tips for burning stomach fat the fastest way. We'll list 4 easy-to-do steps and in no time, you'll get that flat tummy in no time. These are:



• Easy to do tip # 1: Eat up foods that are rich in fiber and L-carnitine. Green leafy veggies, oatmeal, whole wheat bread and grains are good sources of fiber and can help you achieve a regular bowel movement, thus cleans your colon. When your bowel movement is regular, you attain a flatter belly. L-carnitine on the other hand helps convert fats into energy which is burned by the body. This helps in burning those bulges the fastest way.



• Easy to do tip # 2: Lessen carbs and increase protein intake. This is very simple; carbs are easily stored as bulges in the belly. Proteins helps in burning tummy fat the fastest way. If we do weight training, it also helps in gaining toner and leaner muscles.



• Easy to do tip# 3: Combine cardio and weight training work out and you'll lose stomach fat faster. Start with a simple 30-minute fat burning cardio like a dance work out, biking, or belly dancing. Keep in mind that in order to achieve a flat belly though, that you need light weight training to tone the muscles in your belly.



• Easy to do tip # 4: Get enough sleep and reduce stress level. Did you know that when you lack sleep and undergo a high level of stress that your body produces cortisol hormone, which makes losing weight more difficult?



Just remember these helpful tips and achieve a leaner, flatter belly.



Now you want to have more energy, be Healthier, look Younger, lose weight, and cleanse your body, right?













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Jonathan Perez

Coolers and Thermos: The Perfect One - Two Punch

Copyright (c) 2009 Jonathan Perez Even before the days of many wars that we've had in modern times the reliable canteen has always been around. Although they may be as old as the dinosaur, they're still just as readily available and used today. The pla... Read >

Gain Muscle Weight Without Steroids

Copyright (c) 2009 Jonathan Perez Gaining weight by natural and healthy means is probably harder than losing it but most people think otherwise. Increasing body weight and body mass depends a lot on the person's body composition, rate of metabolism and... Read >

What Really Makes Muscles Grow?

Copyright (c) 2007 Jonathan Perez If you are someone that regularly lifts weights in a bodybuilding style workout routine in order to gain weight in the form of muscle, then you should be very concerned that you are weight training in such a manner tha... Read >

Stop Blaming Genetics For Your Lack Of Muscle Mass

Copyright (c) 2007 Jonathan Perez When looking to build muscle to gain weight using a proper workout program and bodybuilding nutrition, genetics plays a big role in determining exactly how much muscle you can gain and how fast you can grow. However... Read >

Why Aerobics Are Worthless For Losing Weight

Copyright (c) 2006 Jonathan Perez Ask just about anyone what is the best way to lose weight or burn body fat, and 99% will answer "Cardio!". Well, I hate to bust your bubble, but I'm here to tell you that cardio is downright worthless for weight los... Read >

Nitric Oxide: Can It Help You Gain Muscle Weight?

Copyright (c) 2006 Jonathan Perez Nitric Oxide, also know as "N.O.", is one of the latest supplements to hit the market, promising muscle mass and allowing you to gain weight. Can this supplement in fact help you to gain muscle and build mass? If... Read >

Trans Fats: Weight Loss & Fat Burning Enemy

Copyright (c) 2006 Jonathan Perez Will eating foods that contain trans-fats slow down my weight loss and fat burn goals? Basically, trans fats (or trans fatty acids, as they are called), are an unnatural fat that is formed or created whenever you fr... Read >

If You Want To Lose Weight & Burn Fat, Avoid Aspirin

Copyright 2006 Jonathan Perez A lot of people believe that taking a NSAID (non-steroidal inflammatory drug), like aspirin, will help relieve some of the soreness we feel when we train with weights when our goal is to lose weight and burn body fat. W... Read >

You Don't Need Special Food To Gain Muscle Weight!

Copyright 2006 Jonathan Perez More than likely you've been told or have read over and over again that in order to gain serious muscle weight you "must" eat a very high protein diet....you "must" use certain supplements....you "must" avoid sweets, like ... Read >

The Natural Growth Hormone Myth and Weight Loss

Copyright 2006 Jonathan Perez I'm reading a lot lately about training techniques that supposedly raise your natural growth hormone (GH) to help you lose weight / burn fat. Techniques such as super sets, drop sets, static holds, high volume, very hig... Read >

lose weight fast?">Does Thermogenesis Help You lose weight fast?

Copyright 2006 Jonathan Perez One of the many reasons everyone and their mother seems to recommend eating a high protein diet to lose weight and burn fat is because of this "thermogenic" effect. People are under the misconception that you can lose a... Read >

Pumping or Pounding to Build Muscle Mass?

Copyright 2006 Jonathan Perez There are pretty much 2 schools of thought in how to gain muscle weight: you are either a "pumper", meaning you do a lot of sets for a lot of reps, using lower weights, and you go after the "pump". Or, you are a "pounde... Read >

Protein is NOT the Best Food to Build Muscle

Copyright 2006 Jonathan Perez In my previous article, "Why You Don't Need Protein To Gain Muscle", I wrote about 1 of the 3 incorrect beliefs that everyone has of protein, thinking that you must eat massive amounts to gain weight and build muscle mass.... Read >

Why You Don't Need Protein To Gain Muscle!

Copyright 2006 Jonathan Perez There are all kinds of diet recommendations all over the bodybuilding magazines and websites that advise to divide your eating into different "ratios" and "percentages" for building muscle mass and gaining weight. Some ... Read >

How Many Calories Can I Have and Still Lose Weight

How to Estimate How Many Calories You Can Have and Still Lose Weight

To figure out how many calories you should have, first start with where you are. In other words, figure out how many calories it takes to maintain your present size and then reduce from there. You can go about this in many ways. Most people simply choose an arbitrary number like 1200 calories and that's what they eat, but in nearly every case that's not nearly enough calories to ensure adequate nutrition, not to mention the deprivation that sets up.

While losing weight and to this day, I eat over 2000 calories a day on average and I've maintained a good weight for my height for over 17 years. Remember, your body requires calories to maintain itself.

Basic Calorie Requirements Calculation Based on Activity Level:

Sedentary : 13 X Weight = Avg. cal/day
Sedentary is not exercising at all

Moderately Active: 16 X Weight = Avg. cal/day
Moderately Active is exercising approximately 3-4 times per week

Very Active: 19 X Weight = Avg. cal/day
Very Active is 5-7 strenuous exercise sessions per week.

If you weigh over 200 pound now, and you'd like to weigh closer to 150, here is a calculation you could use to get started: Assuming you are going to be adding enough exercise to quality as Moderately Active, we'll use 16 as our modifier:

150 pounds X 16 calories per pound = 2400 calories
Less 500 (Using the common 500 calories per day reduction) gives us a total of 1900 average calories per day

If you started to incorporate a plan that allowed an average of 1900 calories every day, you'd start to lose weight. The mistake most people make is to reduce calories too much, which ultimately sacrifices muscle plus sets you up for feeling deprived. It's far better in the long run to go more slowly, keeping as much muscle as possible while burning calories via exercise. Remember too, even if you don't eat quite that many calories on many days, you might eat more on the weekends for instance, so it ends up being closer to your goal of 1900 average per day. Take the total calories for the week divided by seven.

Remember, this average calorie number gives you plenty of wiggle room during the week. You can have some treats along with everyone else, or add more on weekends. Instead of constantly saying, "I can't, I'm on a diet," now you can say, "Thank you, that looks delicious," and enjoy some. It doesn't ruin your diet plan because you've got a large enough calorie allowance that if you are more careful some days than others, it will work out to the average number of calories you want. I tend to eat far less calories during the week than on weekends and my totals generally average out to 2000 to 2200 calories per day.

The 500 calorie reduction is a well accepted amount. You can reduce your calories further, but I wouldn't recommend it. It doesn't benefit anyone to try for faster weight loss, in fact, if you reduce your calories too much you end up wasting muscle in the process, which is exactly what you do not want to do. If you want faster results, it's better to add more activity, thereby burning more calories at rest.

You may be thinking I'm nuts, recommending 1900 calories per day, but I can say for a fact that if you eat too little (1000 - 1200 calories is too few, IMO) then you set yourself up for all of the following:

Deprivation

You're going to feel deprived, mentally and physically. 1000 calories isn't enough for your basic metabolic needs, much less to fuel yourself for your activity needs. Add more food! Just have a bit more than you're already having, so for instance, if you are allowed 1/2 cup of vegetables is a whole cup going to ruin all your progress? I doubt it. Eat a whole cup, or go ahead and have two oranges. Fruits and vegetables are very low calorie but provide high nutrition.

Sure, some vegis and fruits are high in sugar, but it's natural sugar. I seriously doubt our planet grows any killer foods - it is more likely the food industry which has processed those foods to become nothing more than a dried powder, then add back more sugars, and chemicals so it will resemble the original product, is more harmful than a simple apple or banana?

If you are diabetic or must watch the sugars, have a small bit of protein along with the higher glycemic food, such as an ounce of cheese with your apple. Notice I said an ounce of cheese, not a slab big enough to feed a small country.

Metabolic Slow-Down

Feeding yourself too few calories sets you up for metabolic slow-down. Studies have shown time and again that a heavier person can find it difficult to lose weight, even though eating very low calories, simply because their body's metabolism is burning at such a slow rate. As you probably already know exercise helps to speed up your metabolism but so does eating. That's why they say breakfast is so important, not only to fuel yourself but because it starts the metabolic furnace burning, and it continues to burn all day. If you don't eat anything until noon, you don't stoke your furnace to start burning until then either.

Has the ultra low calorie approach worked for you so far? If not, why not try something more reasonable? Tag along with a friend who doesn't have a weight problem and you'll see how sometimes they eat more, sometimes less, but on average they eat enough to fuel their body and maintain their weight.

Adding more food gives you additional eye appeal. If you split up 1000 calories over the course of an entire day you're looking at pretty skimpy portions on your plate each time you eat. I like to feel like I'm getting enough to eat and I do this by rounding out my plate with extra vegetables.

If I'm having a frozen entree for instance, I'll cook up a cup or more of frozen vegetables to add to my plate. The extra vegis really fill me up, providing the satisfaction I need, and I often have a bit extra vegetables to throw away. Is that wasting food? No, it's smart. Far better for me mentally to have extra food to toss away than to be licking the plate because I'm still hungry. I'm also not likely to start wanting something else to eat right after dinner if I'm feeling content with the amount I've eaten.

Make an effort to learn to like your food as is. Plain mixed vegetables with nothing on them are delicious. It took me awhile to stop putting butter on them, and then even quitting the Molly McButter (just chemicals and sodium). I eat them plain and yes, they are great. Nature made our fruits and vegetables naturally sweet and all those "extras" we are used to using like butter on vegetables or potatoes certainly make things taste all yummy but they also make us larger than we need to be. Those "extra" calories add up.

Start to Slowly Make Ajustments to What You Eat or How Much You Eat

For instance wean yourself off adding sugar to your cold cereal. Read the label; all processed cereals contain a ridiculous amount of added sugar already. There's no need to add more. My only exception is brown sugar on oatmeal. I don't sugar my cereal at all anymore but it took me awhile to make the change. Start by adding a bit less, then next week cut back a bit more until you break the habit entirely. Tiny changes make up for big results over time.

If you feed yourself well, and focus on increasing your activity, even if only a little, then you will continue to lose fat, build muscle and get more shapely, all the while increasing your metabolism so you can eat more food!

You can find additional info at the following links:

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How To Lose Weight And Fat Fast. No Extreme Diet or Exercises

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How To Lose Weight Fast - With Proven Results

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The Very Best Way To Lose Weight Is To Cleanse Your Body

Using Organic Products Does Make a Difference

If you're one of those people who have never given any thought to what ingredients might be in the products you use, you're not alone.

And if you're one of the people who believe that if it's on a shelf being advertized and sold, then it must have been tested and be safe to use, well, think again.

It is so frustrating to me to see how large corporations sell out their consumers just to make a buck, but then I guess that's what makes the world go round, right? Profits are put before the health of the public and using "beauty" as the hook, most people are drawn right in. I think it's time that we set new standards for ourselves and our children. Sure everyone wants to look "younger" and "more beautiful," but at what expense? We as consumers need to know what is in the products we are using and how it can affect us today and in the future.

The truth is that few of the chemicals in cosmetics and personal care products are fully tested to find out what kind of affects they have on the humans that use them, and certainly none of the toxic chemicals are tested in relation to other toxic chemicals. After all, you do use more than one product at a time, don't you?

In other words, no one really knows what the adverse reactions are at the time of usage or what's going to happen after they have accumulated in your body over a period of time.

It's time for you to become informed, learn about the ingredients, read about what consumer organizations are doing to try to protect you, find out about healthy alternatives to using synthetic toxic products, learn about the effects of these ingredients and the various reactions that you might have to them.

Find out the truth about fluoride. Why is it that the FDA requires a warning on all fluoridated toothpastes telling the consumer to seek professional help or contact a poison control center immediately if they accidentally swallow more toothpaste than used for brushing?

Learn about the possible link between the aluminium in antiperspirants and Alzheimer's disease and that there is research to suggest a link between aluminium and epilepsy.

Using conventional products is a matter of personal choice. We can avoid many of these toxic chemicals by simply using organic products instead. We have options. Organic skin care is an area of the organic movement which has made real progress in recent times, and where previously there were few options available, there is now a fairly wide range of grooming products out there. Another option open to consumers is to make your own cosmetics using organic ingredients.

As you can see, we are really required to look after our families and ourselves, no matter what products we are using, they may toxins.

We also find toxins in our vegetables, our meats, our dairy products, a great lot of thought has to go into your selection of foods.

Have you ever asked yourself this question, why is it today we have more obese people? Up 67% of the population are overweight today. There were a great lot less many years ago. A few, but in no way were they around as they are today, and believe me it will get worse. It will not get any better unless people educate themselves. Unless they know why this is happening, the problem will continue to grow.

In order to rid ourselves of these toxins it was required someone came up with a Natural body cleanse which would be able to clean out the fatty particles, and the toxins from the colon, liver, kidneys and lungs, plus all the other organs. I am happy to say I used John Anderson's natural cleanse from the Isagenix company, after I used it I felt 100% better and had the energy I had lost over the years.

You will also find this company offers Natural Beauty Aids which are worth investigating.

In order to rid ourselves of these toxins it was required someone came up with a body cleanse which would be able to clean out the fat particles, and the toxins from the colon, liver, kidneys and lungs, plus all the other organs. I am happy to say I used John Anderson's natural cleanse, after I used it I felt full of energy, just like I had when I was young.

I would also tell you, I am 78 years old, I feel like a 50 year old because I cleanse regularly. I would also mention, my first 9 day cleanse resulted in the loss of 13lbs.

You are not doing yourself any favors by leaving toxins in your Body, cleanse and feel wonderful.

You can find additional info at the following links:

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