Trainer Reveals Exercises That Don't Work

Once in a while I workout at an old school gym.

Some workouts are pointless. But to my surprise, I still see men and women doing useless, ineffective exercises while they try to burn off their belly fat, lose inches from their waists, and tone their muscles.

All you need are the basics. Be consistent, stick with what is proven to work, and don't waste time in the gym. An exercise session should take much less than an hour to finish. And you only have to exercise hard 3 days per week, not 6 or 7.

Don't use these exercises, they aren't worth it...

1) Broomstick Twists

You know this classic move, put the broomstick across your shoulders and rotate side to side, with the hopes it will whittle your waist down inch by inch.

But to what should be no one's surprise, this doesn't work. The broomstick exercise will not help you. If you really want to lose belly fat, you have to do a lot more than that.

A better option: Hard cardio, and preferably interval training, is the best way to lose stomach fat.

2) Triceps Exercises

If you're a competitive bodybuilder, than triceps and biceps exercises are fine to have in your program. But if you are a busy man or woman that needs more results in less time, doing any type of isolation exercise (such as triceps kickbacks) is a waste of your precious time.

A better option: Any type of pushup. From kneeling pushups to close-grip pushups (where your hands are about shoulder-width apart), you'll get so much more benefit to the rest of your body and to your fat burning, body- sculpting program if you choose pushups over triceps exercises.

3) Exercises Standing on a Ball or Other Gadget

Lots of trainers are asking their clients to perform traditional exercises while standing on balls, half-balls, and inflatable disks, but I know this is not only a waste of time, but also dangerous! You better not crash from standing on the ball. Could you imagine trying to rationalize that in court?

Regardless, you will get stronger and even improve your balance more by training traditional exericses standing on the floor. Strength is the key to any gains in balance, fat loss, and muscle mass. By doing exercises on a wobbly surface, you reduce the strength gains and therefore all the rest of the benefits.

I know you will get great results if you use total body exercises.

The best fat loss program is the Craig Ballantyne Turbulence Training fat loss system. His fat burning exercises help you lose weight in short workouts.

Starting a Fat Loss Program? Don't Try to Eat Fat Free

If you have decided to go on a fat loss program then there are some things you need to know about why fats are a requirement in your daily eating plan and how there going to spell success or failure in you meeting your goals.

There seems to be a myth out there that say's the first thing that you must avoid doing if you want to lose body fat is eating fat, well there is nothing further from the truth and it really makes me wonder where they could have come up with that type of nonsense if they really understood how the body works.

Assuming that we are going to keep our daily consumption at 30% or less of our total intake of calories at the end of the day, let's take a look at the type of fats available and determine how they work for the body and why they are so important for normal body functions.

All of the fats are equal when it comes to the amount of calories they contain in one gram, which is 9, but there is a difference in how each affects the body and your health. The body needs fats in order to stay healthy so we need to keep them in our eating regiment.

Monounsaturated fats are the healthiest type and have been shown to lower your LDL cholesterol which is the bad type and raise the good HDL cholesterol. Olive oil is one of the best sources of getting this healthy fat and I might point out that olive oil helps you feel full for a longer period of time. I also like to use natural peanut butter which contains nothing but peanuts and salt.

Polyunsaturated fats are known to lower LDL cholesterol, but also lower HDL. So you don't want as much of this fat as you would the monounsaturated. You must be somewhat careful when choosing this particular oil so read labels. Polyunsaturated fats are sometimes hydrogenated to make margarines and you don't want to eat anything that says partially hydrogenated on the label.

Saturated fats are at the bottom of the list as for daily intake but are still needed for proper bodily functions so you want to keep the amount that you consume to 10% or less of your total daily fat intake. Too much of this type of fat is known to raise your total cholesterol level and cause coronary heart disease but at the same time they are responsible for proper functioning of certain organs as well as improving the body's use of omega-3 fatty acids.

The omega-3 fatty acids which are found in fish help keep your heart healthy and lower your bad LDL cholesterol and triglyceride levels. They have been shown to help protect you from diabetes and depression.

Your body does need fats in order to stay healthy. Fats supply the building blocks for the manufacturing of hormones and carry the fat soluble vitamins A, E, K and D throughout the body. To get all the benefit from our food we need a macronutrient mix of protein, carbohydrates and fat. You can play around with the ratio of each but it must contain all three if you want to reach your goal.

http://howtogetfitandhealthyatanyage.com

Conquering Migraines: Advanced Biofeedback Boasts Permanent Success Rates of 90%

A corporate promotion meant more money and more stress for John R. Unfortunately, his migraines went from occasional to every Saturday morning for 4 months in row. Then they just stopped due to neurofeedback.

Neurofeedback is a form of biofeedback that works with brain function. I havent had a migraine since my 3rd session. Im continuing the training for a while longer because I dont want to have a migraine ever again.

Migraines normally run in families and Johns siblings get these headaches too. The migraine statistics are dismal. Headaches are the most common complaint physicians hear. About 20 Americans suffer from migraine headaches, but only half of these people call their headaches migraines. Of the 12% of people who get migraines, women are victims 3 to 1 over men.

Symptoms typically include horrible throbbing pain in part of the head. Nausea is common as is a sensitivity to light or sound. The pain can last for hours or days. Migraines may begin in childhood and can last throughout the life span.

An episode often begins after an accumulation of stress and then a release from stress. The ebb and flow of the autonomic nervous system is disrupted and the relaxation wheels grind. The brain stem and trigeminal nerve conspire to constrict blood flow out of the brain. An engorged blood vessel in the brain pounds against a meandering cranial nerve causing the throbbing pain. A visual aura only occurs 30% of the time but for some people that is the primary symptom.

Migraines are usually triggered by an accumulation of idiosyncratic factors. These can range from weather to wine.

Migraineurs are often highly responsible people and somewhat tightly wound. There is little point in telling them to relax. They must first learn how.

Biofeedback has been recognized for decades as an effective technique to aid migraine headache sufferers. The basic method is to teach relaxation with hand warming. Greater blood flow to the hands brings the warmth.

During the fright r flight response, blood moves away from the periphery. The opposite autonomic nervous system mode is rest n digest. Here our skin tone goes from pale to florid.

The biofeedback remedy is trial and error practice in raising your finger temperature by watching a thermometer. The goal is the facility to achieve 94.5 within 5 minutes. This does take diligent practice. Few people keep it up without lots of skillful encouragement. It works for 50% of the people or 50% of the pain depending on what the study measured.

With advances in technology have come efficiency of time. And efficacy in degree and proportion of successful results.

Now there are two kinds of neurofeedback training that have made stopping migraine headaches quite possible for over 90% of those with this debilitating disorder. The combination of methods has not been tested.

Biofeedback begins with monitoring. The first method uses an infrared sensor to detect heat radiation emanating from the forehead.

Why are human foreheads bare of hair? To cool the large cerebral cortex in the front of our skull! Learning to increase blood perfusion to the frontal cortex is acquiring biofeedback control over regional cerebral blood flow. When viewed with infrared photography each session appears to brighten the entire forehead.

Think of infrared training as brain strengthening. Sessions spent raising the infrared temperature seems to stimulate neurocellular activity. The activation becomes greater self-regulation over the cortical migraine generator.

The effect looks like enabling the brain to turn off the migraine switch. More practice at brain brightening gradually builds the ability to turn away a migraine before it gets started without conscious effort. This can interrupt a current raging migraine within 20 minutes. Clients often say It just kinda pooped out.

In the main study of 100 migraine patients, 94% got at least 50% reduction in pain after 6 half-hour sessions. During these sessions, the client looks at either the biofeedback numbers or their favorite movie. Above a moving threshold the movie plays.

The second form of neurofeedback uses an EEG or electroencephalograph to read brain waves. This micro-volt meter detects tiny brain emanations on the scalp and displays the information for biofeedback of brain activity. Every time a neuron fires it is a chemical and an electrical event.

As in all biofeedback, displaying a biological process leads to control of that function. With self-awareness comes self-regulation. All healing is self-healing where self-information is the remedy. The practitioner merely holds up a high-tech mirror and does some coaching. Home training units are now available.

The most advanced forms of brainwave biofeedback requires no special effort. You simply listen to your favorite music. If you want, you can look at a dynamic graphic. The information comes from brief pauses in the music and graphics corresponding to moments of higher brainwave turbulence.

Interrupting a brainwaves surge promotes peace of mind. So does continuous playing of the music during relative lulls in the constant mental storm as read by the EEG. The pauses are set to come often enough to be informative and transformative while still being a pleasant experience. It is like learning to drive a car steadily within the lane when there are rumble strips on both sides. Then narrow the lane. The software has 18 lanes at once spanning the brainwave spectrum.

Neurofeedback makes the central nervous system more internally efficient. Rather than closing down at lower speeds, the mind becomes better coordinated and more complex.

The real problem are the ruts and patterns we develop to over control ourselves. Any fixed brainwave pattern is a loss of freedom, a reduction in flexibility and less resilience for the entire system.

Turning down the idle speed allows a brainwave reorganization and self-repair where extraneous habits are discarded. To drop needless surging is a permanent release. To cease wasting energy is a welcome unwinding that is recognized and retained naturally.

These remedies work to create significant and often total relief for a very high proportion of clients. And when it works, it seems to work for good. Both forms of neurofeedback typically produce permanent freedom from future migraines.

When done gently, both forms of neurofeedback are safe and harmless, even for sensitive people. The other effects of neurofeedback are all benefits such as lower stress, better sleep and reduced mental chatter. Adverse effects are rare, minor and self-limiting, generally caused by pushing the system, such as blindly doing too much too soon.

Neurofeedback is highly effective in empowering the migraineur to stop getting horrible headaches. John R. found the experience of neurofeedback to be utterly calming. I feel sharper and definitely less anxious. And I havent had any more headaches, not even a hint of one. Its nice having all my Saturdays back.

Gary Ames is a licensed psychologist specializing in neurofeedback. He has a private practice near Philadelphia, PA. He also provides home training options.

Gary Ames, 28 Rock Hill Road, Bala Cynwyd, PA 19004 610-668-3223 or toll-free 866-562-4868.

Lose Weight Fast

Most of us relieve that self indulging with food has little to no consequence...Until we see ourselves in a bathing suit. It's at this time when we would like a magic wand and wish away all the "extra" self we see reflecting in the mirror.

Sadly, there are no magic wands, no zipper included in our skin and no quick fix to days, months or even years of self indulging, weight loosing takes time and effort; all products that offer such a result, lie.

One of the ways, of course, is to stop.

But sometimes, "just stopping" does not quite cut it. We need more. Our self indulgent behavior has caused more than a few pounds and we often would like to believe that each one is unique and can be easily wiped off with a week or two of caring. This is not always the case and we need to do more. A person who needs to lose weight fast can resort to several things:

Surgery is the most dramatic choice but is often sought by people who have tried almost everything and could not cut it; most of the times, exercise is something that is tried once or twice, but with morbidly obese people this takes a lot longer or they need to lose weight BEFORE they can actually start working out. This is a very costly and risky -as with any other surgery- procedure and definitely should not be considered until exhausting all other options.

Diets are the first choice for people who want to loose weight fast. Some diets promise wonders and near-to-miraculous results such as with the Lunar or Moon diet, the Rice Water Diet, the Garlic Diet (this one I've seen that the only thing lost are friends) and many others. Diets should be handled, scheduled and designed by a joint team consisting of a physician, a nutritionist, the interested person if they are only seeking to change dietary habits. But if the diet is part of an overall weight loss program, then a personal trainer needs to be included.

Dietary supplements are also an important part of this paraphernalia and also offer amazing-and-miraculous solutions to losing weight fast. Some of them even go to the length and offer loosing sizes while you bathe! Naturally, this is close to impossible but this does not stops them, since it is quite a business considering just one buy per customer, they have a secure market of millions. Dietary "magic" supplements, of course, do not work; the ones that do work are often prescribed by certified physicians and nutritionists that are up-to-date with the latest developments in this health area. If you are looking to dieting and would like a dietary supplement like vitamins, then even with something that "innocuous" you need to consult a physician first.

Exercise is not a magical wand either. It requires physician supervision and the joint team work. Diets and dietary supplements also form part of the team work exercise will lead in losing weight fast.

Renier van Heerden has been in the fitness industry for more than 12 years as a personal trainer.

He runs the following websites.

http://xbok.com/membership

http://xbok.com/blog

http://xbok.com/fitnessvideos

The First Rule of Successful Weight Loss

I'm going to tell you the most important thing you'll ever hear about successful weight loss. And I guarantee you are not going to like it. I certainly didn't. I sulked for days before I woke up to myself and admitted the truth of this simple rule. I'd actually been told this fact repeatedly during my 10 years of being well overweight but I denied and ignored it.

Thus I suffered needlessly through 10 years of yo yo dieting at my own hands, through my own fault in refusing to believe the simple hard truth for my weight control diet and exercise program.

When I decided to get over myself and recognise the bleedingly obvious reason I was not losing weight, my world changed forever. It was like a fog clearing in my brain. How could I have been so stupid? (Don't answer that).

Sometimes the truth is very unpalatable and that's why so many of us don't face up to it.

Believe me, once you swallow your pride and face up to what I'm about to tell you, you will turn the corner and begin to lose weight and gain fitness almost immediately. It's your choice. But you are going to have to eat humble pie (no whipped cream, no second helping) and admit you have been WRONG.

Why is "I was wrong" so hard for us to admit when it could save us so much anxiety and conflict and depression?

Anyhow, get ready for some hard love.

You may believe that you are doing everything you can think of to eat properly and exercise regularly and yet you are not losing any weight. It could well be possible that despite your valiant attempts, you are even putting weight on.

You know that you are only eating around 1500 calories a day. You eat an excellent balanced diet. You are exercising 5-6 times per week for at least 30-60 minutes per session. You are frustrated, angry and bitter. Am I right so far? Remember I've been there.

Now this is the tough bit, so try to suspend your disbelieve because if you can, you are going to benefit big time.

When you say you are dieting and exercising properly, you are saying what you want to be happening, not what is actually occurring. You are not being truthful to yourself and your body is suffering the consequences.

If you were eating and exercising as I've outlined above, there would be no way you would remain overweight and unfit. You could maybe even compete successfully in a bodybuilding or fitness competition depending on the nature and intensity of your exercise program.

The reason you are not slim and taut and healthy and why you still hate to pass an uncovered mirror is that you are not actually doing what you claim to be.

I told you you wouldn't like it! But if you can cope with being wrong, we can fix it.

It's simple.

Prevent calorie amnesia by writing down everything you eat in your day, every day, starting today. Use a commercially available diet and exercise diary or make up your own in Excel on your computer.

Weigh your portions, read the labels, check your pocket calorie counter and be accurate. Yes it is tedious. Yes it is time consuming. And yes, it is the single best thing you can do for your diet - knowing, not guessing. It is a proven fact that people who accurately measure how much they eat and record the information daily are the most likely to lose weight and keep it off forever. Surely that is incentive enough.

With exercise, the story is the same. You have to actually do the workouts to get the benefits. To prevent exercise amnesia, you need to write down the accurate calories you expend each day as part of your diet and exercise diary record. The other important part of the exercise bit is that you must put some real effort into whatever exercise you do. It is next to useless to toddle along at a snail's pace. Sweat a bit. Get your heart rate up and you will lose weight.

There you have it. The simple truth that we all avoid for as long as we can. But if you are serious about losing fat and gaining fitness, you are going to have to face this fact eventually. The sooner the better.

How about today?

Rosie Peters gives common sense advice, encouragement and tips for weight loss, sensible diet and lifelong fitness. Sometimes it's not what you want to hear, but what you need to know. Visit Rosie at weight-control-diet-advice.com.

Rosie's e-Book Weight Loss is Simple may be just what you're looking for. Check it out and get a free copy of her popular e-Book, Fat No More, while you are there.

Oxygen Therapy For Weight Loss?

The chemistry sounds very straightforward. Human body fat is a combination of three elements - hydrogen, carbon and oxygen molecules (plus other substances that are stored within the fat cells).

Add extra oxygen to the body fat, and in theory it should break down into two well known substances:

1. Hydrogen & oxygen molecules (H2O - water, which enters the blood stream, goes through the kidneys and is then excreted via urination); &
2. Carbon & oxygen molecules (CO2 - carbon dioxide, which is excreted via respiration).

Oxygen or Ozone Therapies are used by a number of alternative medicine practitioners around the world. It is more popular in Europe than in the USA. Practitioners are also found in Canada and Mexico.

Despite being banned in some countries and certainly debunked by large sections of the "conventional" medical profession, there is plenty of evidence that oxygen therapy produces health benefits for many conditions far cheaper, much faster and without the side effects of patent drugs.

Oxygen therapy is usually administered in one of two ways:

1. A facial mask attached to an oxygen tank, so that the patient breaths in oxygen for many hours of the day; or
2. Daily sessions of diluted hydrogen peroxide administered via an intravenous drip.

Given the straightforward chemical composition of body fat discussed above, does Oxygen Therapy actually work for weight loss? I decided to contact a number of practitioners in various parts of the world and ask them if, when treating patients for other ailments using oxygen therapies, weight loss was ever seen as a side-effect of their treatment.

All the doctors who replied responded that no such weight loss factor has ever been observed that they could credit to the oxygen therapy itself, and not the condition they were treating.

It seems that empirical evidence to support the theory that oxygen therapy could reduce body fat into the easily excreted H2O and CO2 is lacking.

Still, not everyone is convinced. The chemistry appears fine on paper, so something is missing in the implementation. Finding that missing factor could be crucial in the battle of the bulge, the quest for weight loss, and conquering obesity.

Books have been written promoting special breathing techniques for weight loss. Although there are sceptics, there are also many people around the world who swear by the success they have achieved in losing weight via these breathing techniques.

The theory behind these breathing techniques is not merely due to the intake of the oxygen, but that the human body's metabolic process expels waste matter, including carbon dioxide, when we breath out. Our air intake is higher in oxygen than what we expire, and we breath out more carbon dioxide than we breath in.

The breathing technique therefore seeks to encourage and maximize the expulsion of carbon dioxide from our bodies - carbon dioxide that is the waste matter created when the oxygen dissolves body fat.

Personally, I must admit to being impressed though not thoroughly convinced. It is quite reasonable to assume that the people who are disciplined enough to follow this breathing technique diligently for several weeks or months are probably motivated enough to also be doing other things (dietary, psychologically, etc.) that will be causing the weight loss.

Still, it fits the basic (unproven) theory that adding oxygen to body fat should result in weight loss. Furthermore, it is harmless, so long as adequate dietary intake of antioxidant vitamins and minerals are being consumed. Whether the actual results are from the technique itself or of a more psychosomatic nature is immaterial if it works, is free and available to all, and has no adverse side effects.

By all means, add these deep breathing exercises to your overall toolbox of synergistic weight loss treatments.

Still, there is one more form of oxygen therapy (not usually recognized as such) that even the sceptics would have trouble disputing.

It is more commonly called exercise. More accurately, aerobic exercise. (Aerobic simply means "air breathing".) It is exercise that makes you huff and puff, deepening your breathing. It is and always has been one of the most fundamental parts of any successful weight loss program.

Trevor Johnson is a Masters qualified researcher cum electronic publisher with over twenty years personal experience in the battle against obesity. Objective information and the pros and cons of many types of weight loss therapies is found athis "Weight Loss, Dieting & Obesity" site:http://www.DietWords.com

What Ever Happened to Originality?

Fitness articles have become truly boring to read as of late. It seems that there are too many bum marketers lurking around trying to churn out as many fitness articles as possible in order to get more sales or subscribers to their fitness related affiliate products or lists. Or there are too many non-bum marketers who just completely suck at coming up with original ideas. So they copy someone elses article and just put a spin on it. What a wuss.

No offense to the people to bum market for those reasons, well actually, yes I do mean to offend. Because all I ever see from generic fitness article writers are:

Top 10 Ways to Increase your Fitness Levels

How to Get Rid of Fat

How to Flatten Your Stomach in x Amount of Time

How to Build Muscles

Etc.

Hey generic article writers, try this one on for size

How to Write an Entertaining Fitness Article for Once in Your Life

Seriously, whats the harm in putting a little more thought into your article something that will distinguish it from the rest of the crap(ahem) articles that are being thrown out there today. Sure, its easy to get more exposure by just using some of the cheap methods like: taking someone elses idea and putting a spin on it (or just down right legally copying it), and bum marketing for maximum sales or subscribers. However, putting thought into your articles really makes the difference on how much the reader (i.e. your prospect) will view you.

You can be viewed as an authority, and expert who knows what theyre actually talking about. Or you can be viewed as simply, mediocre.

There are plenty of fresh ideas, floating around in your head. You just have to tap into your head sometimes and find those fresh ideas.

Ryan Dodson - Personal Fitness Trainer

Ryan Dodson has recently decided to share his knowledge of health and fitness all over the world with his new website, InhumanStamina.com

Weight Lifting Machines for Weight Loss?

New resort style mega health clubs are popping up all over North America. These clubs are packed full of expensive fitness and weight machines that offer hundreds of different ways to workout. You could go to one of these clubs and find a different machine to work the muscles of your arms or legs every day for 3 weeks and never repeat what youve done. Now that sounds very interesting and enticing, but is all of this variety necessary? It certainly is expensive. But do any of these machines help us lose weight? What are they really designed for anyway?

Some of the newer weight lifting machines can cost upwards of $5000 per machine. Each of these machines target specific muscles without affecting any other muscles. This is a technique called muscle isolation. Bodybuilders began doing isolation style exercises to make specific muscles bigger without affecting the other muscles around them. They do this because in competitions they are judged on the specific way they look and how big each muscle is compared to other muscles.

The average gym going person is never, in a million years, going to be in a position where they actually need to make their shoulders slightly larger without affecting their arms or chest because someone might think they look out of balance. However, most of the new gyms have countless machines that are designed to be this specific. Now unless there is a new bodybuilding revolution sweeping across North America that I am not aware of, all of these new weight lifting machines seem to be some what unnecessary.

The truth is most of the people who have a gym membership are there for general fitness and weight loss. Both of which can be accomplished with little or no machine assistance at all. In fact, the more muscles you work in each exercise the more calories you are going to burn, and the more overall change you will make to your body. These new weight machines are designed for the exact opposite effect. They are designed to only work a few specific muscles.

Weight training machines are great for advanced lifters, athletes and bodybuilders who are interested in shaping and building specific muscles. Whole body exercises that involve working the most muscles with each exercise are the quickest and most effective path to weight loss and fitness.

John Barban is a certified Strength and Conditioning Specialist, a varsity strength and conditioning coach as well as a successful entrepreneur. John has trained with world class level powerlifting teams and athletes at the professional level. Most recently he has specialized in training female varsity athletes, specifically women's ice hockey players. John has his masters in nutritional science and human physiology from the University of Guelph, and further graduate work at the University of Florida where he taught principles of strength training and conditioning in the department of health and human performance. John also has extensive experience developing and formulating nutritional sports supplements.

John write for http://www.grrlathlete.com and http://www.womensworkout.blogspot.com

Muscle Workout - It Is Not Enough Just To Do Cardio

It is not enough to just do cardio exercises. To ensure you have the best looking body possible, you must incorporate muscle workout into your exercise routine. You will be amazed at the results. You dont have to use heavy hand weights or complicated machines in order to get a good muscle workout. You can use light weights with targeted exercises that will have you looking and feeling your best.

If you are serious about building muscle, you need dedication and motivation if you are to succeed. Major motivation factors for you can be the compliments you get on the appearance of your body. It may be having the freedom to choose clothing according to your tastes instead of your size.

When you add a muscle workout to your exercise routine, you can help to quicken results if you are trying to lose weight. You cant turn fat into muscle, but you can cause fat to burn quicker when you use a muscle workout as an aid for weight loss.

The less fat your body carries, the more the muscle is visible to the naked eye. If you work with low weights and high repetitions when you begin your muscle workout, you will be strengthening and building your muscles. It doesnt matter if you use hand weights or prefer exercise machines, adding a muscle workout to your exercise program will have you feeling great.

Keep in mind that when you feel sore after a muscle workout, this is not an indication of a good workout. You should not use muscle soreness as an indication of a bad work out either. Muscle soreness merely means that you are causing your muscles to do something they arent used to doing. Once your muscles get used to being worked out, you shouldnt feel any soreness at all. In the beginning you can expect to feel sore for a few days if not longer, but as your muscles learn what you expect from them, they will be happy with the workout and not afford you much soreness unless you overdo it.

You can be on your way to a firmer, trimmer body with a muscle workout. Any workout is a good workout for your mind and your body.

For more information about Muscle Workout, feel free to visit us at: Muscle Building

Thirteen Easy Steps To Healthy Weight Loss

1. Calories are far more important then fats when it comes to affecting your weight, as long as you're eating healthy monounsaturated and polyunsaturated fats instead of saturated and trans fat. A good rule to follow is to keep the amount of saturated fat you eat per day is less than 20 grams.
2. The human metabolism is to slow to be eating three big meals a day. In a perfect world six small meals a day is much healthier. Eating six meals a day will keep your metabolism active and also help keep your insulin levels stable.
3. PROTEIN!!! Protein supports, builds, and rebuilds muscle. The more muscle you have the faster your metabolism will be. (It takes fifty calories a day just to support one pound of muscle!). Lean meat, fish, and poultry are all very good sources of protein. Also it is important to spread your protein intake evenly throughout your day. By doing this you will enable your body to rebuild muscle all day long.
4. Controlling food portions. Low energy-density foods such as vegetables and fruits are less likely to be overeaten. Also they're full of nutrients such as vitamins and minerals which are critical to a healthy metabolism.
5. Don't cut any one food group. You should be consuming carbohydrates, protein, and fat at every meal.
6. Watch out drinks such as soda and fruit juices. They have tons of calories which can add up quickly. Plus they aren't even that
7. WATER!!! And lots of it! Water helps you stay hydrated which will allow for more intense activity. It also helps your body flush metabolic waste.
8. Eat your complex grains early in the day and then stick with the water rich carbohydrates such as fruit in the evening. This has to do with the way insulin is secreted into the bloodstream.
9. Sleep! 7-8 hours a night, More or less than that can have negative effects on your health.
10. Eat your meals slower; well chewed food is easier on your metabolism.
11. Eat some fish. Fish such as salmon is rich in Omega-3s, these Fatty Acids are essential. They'll keep your heart healthy, as well as the bad fat out. Fatty fish such as salmon, halibut and shellfish help reduce the size of fat cells which in turn helps out with fat loss.
12. Avoid hydrogenated fats (Trans fat), and High Fructose Corn Syrup. They send signals to the brain telling you that you are not full even when you've already eaten. Ever wonder why it's hard to drink 3 big glasses of water, but easy to down a 2 liter bottle of soda. It's the Syrup.
13. Exercise.

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Fad Diets & Weight Loss

A diet may be a fad diet or a healthy diet. People often start a fad diet for fast weight loss. They do not realize that quick weight loss and a fad diet is not the answer for their weight problem. They may lose weight initially but that may not be permanent. The fad diets recommend to eat a certain group of foods and eliminate some foods or a group of foods from the diet. Such diets are not without a danger.

Some of the fad diets are:

Grapefruit Diet: This diet recommends to eat only grapefruit.

Low Carb Diet: This diet recommends to eat foods low in carbohydrates.

Low Fat Diet: This diet recommends to eat foods low in fats or eliminate fats in diet.

High Protein Diet: This diet recommends to eat only protein rich foods, eliminating carbohydrates

Note that these diets recommend to eliminate some food groups that are essential for a healthy body. These diets may offer only a temporary solution and are not based on the recommendationsof the food pyramid. On using a fad diet, you may lose weight fast, but lateron you may again gain weight and your body may be deficient in many nutrients that can develop health problems.

A good diet should provide all the major nutrients including dietary fibers, carbohydrates, proteins, good fats, minerals, and vitamins. The best way to tackle overweight and obesity problem is to eat a balanced diet and do some physical exercise daily.

You should not start any diet if it does not allow any major group of the food pyramid.The negative calorie diet is based on neagtive calorie foods that include vegetables, fruits, legumes, lentils, and beans, so it allows all the major nutrients in the diet necessary for good health. By eating these foods, you will never feel hungry and you will never gain weight. If you remain physically active and eat these foods, you will deop pounds permanently.

Copyright www.NegativeCalorieFoods.com

[Please note that this article is not a subsitute for medical advise. 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 (clickable) and references and copyright info. ]

For more information, visit the web site Fad Diets & Weight Loss.

5 Tips to Lose Weight the Fastest & Healthiest Way Possible

Fast, healthy weight loss is not only achievable, but it can also be long-term weight loss. Even though it took time to reach this uncomfortable weight gain, no one wants to workout and eat right and get their results slowly. Fast Weight Loss does not have to mean starving through the day, living on fluids and a single meal. Believe it or not there is a natural and healthy way to lose weight quickly and some what effortlessly.

There are 5 things that you can do to maximize your weight loss. These tips can help you lose weight quickly and in the healthiest way possible.

1) Drink Plenty of Water - I know, you heard this a thousand times. I did too, before I took it serious. Let's just remind ourselves of the benefits of drinking more water. The most important reason to drink plenty of water is because it keeps your body well hydrated. When your body is dehydrated it tends to hold onto excess water weight. the next major reason is that drinking water helps your body eliminate toxins built up in your system and encourage elimination both through the bowels and kidneys.

2) Add More Fiber - It's not necessary to take a fiber supplement in order to add more fiber to your diet. There are some great foods that have a high fiber content that should be a part of your daily diet. Some of them are: Apples (5g), bran cereals (8g), whole wheat bread (4g per slice), grapefruit (6g), 1 cup broccoli(6g). These are just a few choices. It's recommended that you get at least 25-30 grams of fiber a day, so if you have 2 apples, 1 bowel of bran cereal(raisin bran is good choice), 2 slices of whole wheat bread and 1 cup of broccoli, you've covered your daily requirement.

3) Eat 5-6 times a day waiting 3 hours before meals - You can turn your metabolism into a fuel burning furnace by eating frequently during the day. 5- 6 mini meals during the day will keep your metabolism high. This technique signals your metabolism and telling it that there is fuel constantly coming in ready to be burned (which is true). So your metabolism burns what comes in and some of the stored energy just to keep up and make room for the constant supply of food.

I remember when I learned this little trick, I was surprised to see just how fast I dropped pounds. It's nice to know that you are actually allowed to "eat" while losing weight.

4) Completely eliminate or at least drastically reduce the sugar - Sugar is one of the most over looked cause of weight gain. Don't be misled by the fact that it doesn't contain fat. Sugar can cause a huge spike in your insulin production which can shut down your fat burning capacity and keeps it low which will promote fat storage.

5) Supplements to add to your daily diet - Add Enzymes, a good Multi-vitamin, and Green Tea to your daily diet. Adding Enzymes to your diet can improve your digestion and make sure that you have maximum absorption of nutrients in your food.

Taking a good multivitamin will make sure you get all of the essential vitamins and minerals that help regulate and support the function of key organs such as liver, kidneys and heart.

Green Tea is a superior tea because it contains polyphenols which inhibits the growth of cancer cells. This tea also lowers cholesterol, gives you energy and helps suppress appetite. All without the usual side effects of other diet stimulants.

Applying the 5 tips can help kick your fat burning weight losing furnace into overdrive. Making you lose the weight a lot quicker and get lean a lot sooner.

Danielle Sims explored her library of alternative health, herbal books, and aromatherapy books and created a blueprint for making her own body wrap formulas at home. Now she offers this information in an e-book entitled Wrap Yourself Slim: Body Wrap Exposed. Monthly newsletter is also available at her web site. For more information go to Body Wraps Exposed

Benefits of Weight Lifting

Some of us simply underestimate the importance of weight lifting. Especially women underestimate the benefits of weight lifting. Here just several benefits:

-Weight lifting decreases your blood pressure thus making the risk of heart diseases lower.

-Weight lifting develop toned muscles in women.

-Weight lifting gives you more energy.

-Weight lifting raises your metabolism.

-Weight lifting reducing the risk of developing colon cancer.

-Weight lifting improves posture.

-Weight lifting elevates mood.

-Weight lifting improves coordination.

These are few benefits of weight lifting. All the benefits of weight lifting simply could not be mentioned on one page. But believe me weight lifting is the key to a healthier life and weight loss. Weight lifting and exercises can be considered the basics of a man's health life. Most of people who doing exercises and lifting weights are slim and have no excess body fat.

When people just hear the words "Weight Lifting" they are scared with the fact they should lift 20 kilos weights. But this is not so scary. Weights should be chose according to your gender, body mass and age. Women of all ages may lift 2-3 kilos weights. Young men can lift 5-8 kilos weights. Aged men should be careful and choose 2-5 kilos weights. This will be enough for you to start being a healthy person.

Good Luck!

Artem S. is a webmaster of Weight Loss Pills, a site dedicated to weight loss information.

Weight Loss Workout Routine

Everyone who wants to be successful at losing weight has got to have a workout routine. A routine that you stick to every day. The workout routine you choose has to be an effective one, and you have to be willing to do it, it has to be in your comfort zone. Choosing a workout routine is actually more difficult than it sounds, because you have to decide what you're going to work on which day. You have to decide when to have a day off. What time of day do you workout? There are so many questions, that I can't answer, and only you can decide.

My Weight Loss Workout Routine

Now this is an example of my weight loss workout routine, hopefully this will give you an idea of what is needed in a routine, or you can just copy this one, as it works for me, and has proven itself to be quite effective.

Monday - Work on Chest/Back

Tuesday - Work on Shoulders

Wednesday - Go for a quick swim before work

Thursday - Work on Biceps/Triceps

Friday - Work on Legs

Saturday - Quick morning jog then rest of the day off

Sunday - off

As you can see it's a tight routine. But every single day I spend at least an hour working out the only exception is Saturday, when I go on a jog which usually takes me about 45 minutes, and a Sunday.

You don't have to follow this exactly, but it gives you a good idea of what you have to do to lose weight. You change it accordingly, but you should definatley spend at least 4 hours a week, working out.

Thomas Lee Dean used to be a fat greasy monkey, until he found The Secrets to Weight Loss at BodyWorkout.org - click here

Are All Saturated Fats Unhealthy?

Nope! Surprisingly, there are healthy fatty foods that you can eat...

And I know all about the confusing information out there -- it just drives me nuts. Tons of people say no this, no that and the real truth of the matter is you don't know what their actual agenda is...

So today, I am going to ask you to open up your mind because some of what I say is going to be contrary to the politically correct media and nutritional advice that is being dispense...

And yeah, many of the advice is being dispensed by doctors, so-called health experts and the granddaddy of them all -- the mass media.

The way I figure it out is all the usual suspects above treat everyone like you and me like mushrooms. Shovel manure over us and keep us in the dark with confusing and conflicting information.

To start with, we absolutely NEED healthy fats in our daily diet! It is so vitally important to our overall health. Did you know that fats are critically needed for all the cell membranes in our body? However, if you eat the processed foods that contains chemically altered fats -- guess what? Your cells ain't gonna be happy...

It means your cellular functions won't work right. It means your body has to work harder to find the right fats to repair and maintain the cells. It means you have greater risk of degenerative diseases.

You need healthy fats for creating energy, for breaking down vitamins and minerals. And so on and on...

In short, FATS are absolutely, critically needed for a lots of important functions in your body -- and if you listen the one of the most dangerous advice you hear from all those so-called health experts listed above... about following a restricted fat diet or even a no-fat diet...

Don't do it! You are putting yourself in great danger! It is one of the most unbelievable piece of garbage information about health that I have ever heard!

And if you think about it, or even followed that advice for a period of time... did you lose your body fat? I'm guessing no.

And no wonder... fat is also critical to digesting your food intake. You NEED healthy fats to lose body fat, to become lean and healthy. To be disease-free.

So don't fall for that clap trap. It is utter nonsense and I think the whole reasoning behind that is the hysteria that if you have excess body fat, restricting your fat intake will force your body to use up the internal fat. That simply isn't true.

Let's use some hard, cold facts. There is a researcher by the name of Dr. Mary Enig who is a P.H.D., and one of the leading experts on fats -- she said that there is very little scientific evidence supporting the theory that high fat diets is bad for us.

Let's use a real world example. Hundreds of years ago... the Pacific Islanders had a typical diet of mostly coconuts. As you know, Coconuts is saturated fats. And in spite of getting 75% to 66% of their total daily calories in Coconuts, these Pacific Islanders enjoyed a very healthy life -- free from heart diseases and obesity.

But modern Pacific Islanders eat typical western diets that are unhealthy and many of them are obese or fat... but that is another story for another time.

My point is, even if you eat a diet that is mostly saturated fats -- you would be healthier than anyone who followed a no-fat diet.

Another example would be the traditional diets of Eskimos. Their diet has the same proportion of fat as the Pacific Islanders did because they ate whale blubber, seal fat, and cold water fish. And Eskimos were famous for health and longevity!

I can also point to tribes in Africa -- the Masai tribes and Samburu tribes -- they ate a diet of whole milk, blood and meet. These folks enjoyed low body fat.

And don't forget about the Mediterranean diets which is very high in fats from Olive oil?

And then you can compare all the groups mentioned above with the North Americans -- a lot of them eat unhealthy western diets with little or unhealthy fats.

And guess which group is overweight and obese?

I think it is pretty clear from the evidence I pointed out above that many of the so-called experts who promote no-fat or low -fat diets don't know what they are talking about...

In fact, they say if you repeat it often enough... it must be true.

But we aren't sheep and we are much smarter then them... So we are going to look at the list of healthy fat choices that you can incorporate into your diet:

Coconut fat. Although it is 92% saturated fats, it is one of the healthiest natural fats you can consume. It is also an excellent cooking oil because saturated fats are more stable and don't oxidize as easily as the unsaturated fats do. Which can create free-radicals which can damage your body. Good sources of coconut fat is coconut milk, coconut oil or fresh coconuts.

My favorite source of oil -- extra virgin olive oil! It contains 16% saturated oils and 71% unsaturated oils. Extra virgin olive oil is from the first pressing of the olives and has a higher percentage of free-radical fights -- antioxidants. Unlike a lot of the other cooking oils, industrial solvents weren't used to extract the extra virgin olive oils. So it is much healthier for us!

Chocolate! More specifically, bittersweet chocolate which contains over 70% cocoa fats. It has lots of antioxidants and the cocoa butter contains about 59% saturated fats. This is important -- even though some folks prefer milk chocolates -- that chocolate isn't as beneficial as the dark, bittersweet chocolates. Milk chocolate has more sugar and corn sweetener which isn't good for you.

Avocados! One of my most favorite ingredients for my scrambled eggs in the morning. Avocados on the other hand is mostly monosaturated fats but it still has 25% saturated fats. But you can use avocados in your sandwich and salads.

Fish with high fat contents. I try to stick with wild caught fish such as salmon, sardines, herring and trout. They tend to have healthier diets and are much healthier sources of fats for us. Wild caught fish is a great source of Omega 3 which is important for our diets. And I'll have to talk about that another time.

Nuts! I love 'em. I like to snack on mixed nuts and dried fruits. No peanuts though... Nuts are a great source of healthy fats plus minerals. Try to avoid any nuts that were roasted in oil. Use the ones that are either raw or dry roasted.

Seeds! Sunflower, pumpkin and flax seeds. All are good but flax seeds are famous for having a high ratio of omega 3. I like to sprinkle fresh ground flax seeds in my yogurt and fruit for a well-balanced meal. And for the guys -- big health tip -- eat a handful of pumpkins (or pepitas) seeds each day. It may be beneficial to keeping away a swollen prostate.

Of course I should list the fatty foods that you should absolutely stay away from. Don't touch these with a ten foot pole!

Hydrogenated oils. These are the trans fats that you have no business putting into your body. Look at your processed food labels. If this ingredient is listed -- I suggest you toss those in the trash and never buy them again!

Deep fried foods. Come on here! Sure it tastes good but it is really, really bad for you. In fact, I would say that french fries is probably one of the worst foods you can ever eat. It is pure glucose and contains trans fat oils. And all of that goes straight to your love handles. So just say no to fried foods.

Homogenized milk and butter. Raw milk fat is great for you but the pasteurizing process ruins it. And turns milk fat into something potentially dangerous for your body. Raw milk is hard to find so I would stick with skim milk and cultured organic butter.

Now you know enough to be dangerous... so go now and eat some healthy saturated fat...

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Turbulence Training Program

Weight Loss: You Are What You Think!

Most of us know and have heard the phrase, You are what you eat. However, is it possible that another phrase also applies? You are what you THINK. Yes, it is very possible that this phrase is also an accurate representation of how our perceptions and expectations affect our body and overall health.


We are just beginning to understand how the mind and our beliefs affect out body and how it responds to illness. However there is currently enough documented evidence to prove that the mind does in fact affect our body. The key behind all of these studies seems to be perception or expectation. Those individuals with positive perceptions of an event and positive expectations seem to create that reality while the same seems to be true of those with negative perceptions and expectations.


If we allow for this possibility then we must consider what it is we believe about ourselves and how we feel about the life we are leading. If we have a perception of ourselves and our life that is negative then it will tend to manifest itself eventually in one way or another. This often takes place with people who are unhappy with their life but yet afraid to make changes. When they do not take action the body itself seems to create an illness to bring about the change they seemed unable to do for themselves.


Deepak Chopra has spent numerous years studying this aspect of wellness and I highly recommend that anyone wanting to explore this field of research read his books. The book I have found most helpful is Unconditional Life. He gives many case studies of individuals who were affected either positively or negatively by their state of mind and the perceptions they had of their illness.

We owe to ourselves to be happy and to be hopeful and to expect the best out of life.

We owe it to ourselves to make the most of the time we are given.

We owe it to ourselves to do the things that we fear and take the steps we are afraid to take.


Life is about expansion and when we cease to expand we become stagnant and stagnation eventually brings about death. This usually happens in the inner life first and then it manifests in the physical life.


For example, someone begins to feel bored, apathetic and depressed about life and this will lead to a withdrawal from contact with other people and then soon thereafter the body itself will begin to manifest symptoms.


You must choose to be happy and to expect the best and to believe in miracles. A favorite quote is the following:

"Happiness is a way of travel - not a destination"
--Roy M. Goodman

This is something you should definitely keep in mind not only for the sake of your health but also for your entire experience of life. If you do not like your experience of life then perhaps it is time to change your point of view.

Ray Kelly is an Exercise Scientist with 15 years experience in the health and fitness industry. Sign up for his free 7 Day Weight Loss Course at Symptoms of Heart Attacks and Diabetes

1 Cardio Trick To Lose Belly Fat - Maximize Your Belly Fat Burn Rate

One of the best ways to lose belly fat is through cardio workouts. Cardio can burn a lot of fat in a relatively short period of time, as long as it's done in the right way to maximize your fat burn rate. The sad thing is, that most people do cardio in a way which doesn't help them to burn the maximum amount of fat and also consumes way too much of their time.

So what is the wrong way to do cardio? Or better yet, what is the 1 cardio trick to lose belly fat fast?

The wrong way to do cardio, which is the more common form you see in gyms, is the long duration, low-medium intensity cardio workouts. You probably know what I mean: people who get up on the treadmill and simply use to it to stroll for an hour, barely picking up their feet. Others may run at a slow pace which may be great for a warm up, but it's not the best way to lose belly fat, not by a long shot.

Not that I blame those people, they've simply been filled with misinformation. They've been led to believe that they need to do long workouts in order to burn any fat at all. Of course you need to do things for a long time if you're doing it at a slow pace like a turtle. Your body barely feels any exertion.

The 1 trick to lose belly fat with cardio involves doing short duration, high intensity, interval cardio workouts. By doing such workouts you get the body to really feel the burden, work your heart through a whole range of beat rates, burn a ton of fat, and do it in less time. The downside is that you need to work hard. If you don't push yourself, you will not be able to burn enough belly fat to make it worthwhile, but if you are prepared to make the effort, you can have a massive cardio workout in 20--25 minutes flat.

So the trick to doing cardio to lose belly fat is to do it a high intensity level which means that you will only be able to keep it up for a short while, and then to lower your intensity level for a while to catch your breath, and push yourself into higher intensity again. If you do this cycle for the entire 20 minutes of workout, believe me, you'll be huffing and puffing, and sweating profusely. What's even better, is that your body will be burning calories a higher rate for a long time afterwards because you've really pushed it to the wall.

Try doing this kind of cardio. If you do just this 1 trick to lose belly fat, you will see and feel the results.

To read more about how to get flat abs, click here: Tricks To Lose Belly Fat.

John Davenport lost over 30 pounds in his twenties after being overweight most of his life.
To read about a massive cardio oriented fitness program, click here:
Turbulence Training Review - Learn The Secrets Of Cardio.

Simple Weight Loss Tips - Misinformation About Simple Weight Loss Revealed

Everyday, magazines give out new simple weight loss tips that are dramatically supposed to reinvent your life and have the fat running away from you. True, some of these tips are extremely valuable and often overlooked because they seem like common sense and obvious, but it is often times the most valuable simple weight loss tip that is also the simplest (how ironic). Today, there will be no discussion about simple weight loss tips in the sense of a top 5 or a quick outline into a specific path, but instead, we will shed some light on myths that permeate throughout the industry and cause people to build diets, routines, and lifestyles on top of a faulty foundation.

There are three myths, three ideologies that are simply destructive to the ill-informed. Myths that promise to cut fat, build muscle, and lose weight can simply add to that stubborn, excessive belly fat or cause your biceps to remain stagnant, growing flabby instead of granite-like.

Simple Weight Loss Tip Myth #1: Spot Reduction does NOT work.... So forget about simply getting rid of only that excessive belly fat or that spare tire, fat loss comes as a collective whole. What this translates into is that simply doing crunches and leg lifts and more crunches and more leg lifts will NOT reduce the fat on your stomach; it simply works out the muscles underneath. Now, in order to see these muscles, one must develop a diet that reduces the overall body fat % or all the crunches and workouts will go to waste.

Which leads us to our second Simple Weight Loss Tip Myth: Less Calories means less Weight/Fat! Not necessarily. Once you starve your body of calories it has a tendency to go into starvation mode and slow the metabolism. The slowing of the metabolism causes you to use your resources less (ie burn calories slower) allowing you to live off the current cache of fat you have. In other words, an intuitive simple weight loss tip that is as widely distributed as this one can have serious effects on your progress if misused. A very popular, up-and-coming weight loss diet and fat loss program that utilizes online meal planning (in which you get to buy your own, fresh food) and a revolutionary style of calorie manipulation (called Calorie Shifting) to completely counteract this process. Although this is relevant, it is out of the scope of this article and more information can be found at my blog... Here.

Final Simple Weight Loss Tip Myth: Cardio workouts makes you lose weight faster than working out. True and not true. Aerobic exercise allows one to lose weight while they are doing it and shortly after. The benefits of 45 minutes on the treadmill will last that 45 minutes and only slightly after. The flipside is weightlifting, which burns calories and fat during it while beefing up your metabolism to work for you afterwards burning calories and fat. It's the difference between a part-time employee and a full-time employee.

Conrad is a long-time athlete and a fitness fiend who has decided to share his practical and realistic experience and knowledge with the world. Conrad played football, baseball, and even golf for well over 10 years throughout college and highschool and even as a little tyke. If you liked this article, be sure to check out http://conrad1cal.blogspot.com

For more great, practical information and links to even more helpful articles, along with http://www.squidoo.com/simpleweightlosssteps for effective and simple weight loss steps and tips.

Groundbreaking Fat Burning Cardio Research Study - An Expert's Opinion

I've received a few emails about a "new groundbreaking fat loss study" and how it is supposed to burn fat faster than regular cardio (even though we know regular cardio sucks).

Researchers compared...

a) Doing a 60 minute bike (at 60% max effort) then recovering for 60 minutes

vs

b) doing a 30 minute bike, resting 20 minutes, and then doing another 30 minute bike and then resting for 60 minutes. (both rides at 60% max effort).

The results showed...

i) The total calories burned between the workouts did not differ.

ii) more fat was burned during the recovery for the split workout (77% vs 56%).

What does this mean?

Jack squat.

Nothing.

First, why would i even consider doing either of the above when a 20-minute interval workout gets more results?

Second, who is going to do this?

Third, look at the actual numbers of fat calories burned...at most, it could be 50 extra calories. Again, useless in all practical terms.

But...

Look for health clubs to be full of people sitting around for 20 minutes between cardio bouts...maybe clubs will start offering "recovery rooms" where people can sit for 20 minutes and read dry People magazines, instead of the sweat covered People magazines they are used to reading while doing their relatively worthless cardio workouts in the past.

Why am I so hard on cardio?

Because its a waste of time...

and now these researchers and the authors of these "news reports" want to waste even MORE of your life...

As I wrote recently...

A recent study published by the North American Association for the Study of Obesity, subjects aged 40 to 75 were instructed to do 60 minutes of aerobic exercise per day for 6 days per week for an entire year.

(Reference... Obesity 15:1496-1512 (2007). Exercise Effect on Weight and Body Fat in Men and Women. Anne McTiernan*, et al.)

Given the amount of exercise, you'd expect weight losses of 20, 30 pounds, or more, right?

Well, the surprise findings showed the average fat loss for female subjects was was only 4 pounds for the entire year, while men lost 6.6 pounds of fat over the year. That's over 300 hours of aerobic exercise just to lose a measly 6 pounds of blubber. Not time well spent, in my opinion.

*** Listen, you give 300 hours a year, and you'll lose a lot more than 6.6 pounds of fat...trust me on that. Heck, give me 300 hours a year and I could probably turn you into a Ninja, commercial airline pilot, and accomplished mime, and still help you burn more fat than you would with 300 hours of cardio.

Here's the best advice I can give you...

Ignore mass media news reports about fitness.

If anything worthy of note comes up, you'll hear it from me,

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health and Oxygen magazines. His trademarked fast fat burning workouts have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week. Expert fat loss workouts help you burn fat without long, slow cardio sessions or fancy equipment. Craig's bodyweight workouts for fat burning help you lose fat without any equipment at all.

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.

Realistic Weight Loss - Goals, Journey and Success!

Obviously Jean-Claude van Damme did not go to bed one night, struggling with love handles and belly fat, and woke up the next morning as a hunk of cheese! He had to maintain a proper training schedule and eating habits. Fact: you cannot continue your usual eating habits as a couch potato AND lose weight by popping diet pills! The media would like the general public to believe this propaganda, in order to sell more product.

The first step to successful and continuous weight loss is to set for yourself attainable goals. Consider this: it's more realistic to want to lose an average of 5 to 10 pounds a month, compared to wanting to lose 5 pounds a week. On the other hand be wearisome of mediocrity in setting very easy goals - you are only cheating yourself.

The second step is to have a good friend as companion during your weight loss journey, someone who is preferably not already, or close to goal weight. That way you can follow each other's progress and also act as conscience for the other person. Challenge each other to eat 6 smaller meals spaced out during the day, exercise preferably before breakfast to kickstart your metabolism, and drink plenty of ice-cold water during the day to always have something in your stomach and keep your metabolic rate up. Always include one breakout day during each week where you can eat practically anything ... the emphasis being on 'you can', not meaning you have to indulge in buffet - eat as much as you like - kind of eating sprees. Reward yourself with a decent meal with dessert, but do not supersize your portions to 'make up for lost time!' You will only be fooling yourself.

Finally, you should be reaping your rewards of success as you continue to eat properly and exercise regularly. You can easily implement Natural Weight Loss into your life if you set attainable goals. E.g. how much excess weight would I like to lose this month?

Francisco Lakay is the author of the exciting site Natural Weight Loss, where you will find free information to enhance your weight loss naturally! Previously struggling with being overweight, he can profess that these free weight loss tips definitely aided his loss of stomach fat and love handles.

Weight Loss Tips

Now a days every one is contentious about maintaining their figure. But some people find its very tough to maintain their figure, most of the people want to lose their weight very fast but this is very dangerous. Natural weight loss is simple if we follow some easy tips.

Why Lose Weight?
Losing weight helps to control and check these diseases:-

• Diabetes
• Heart disease or stroke
• High blood pressure
• High cholesterol
• Gallbladder disease
• Cancer
• Osteoarthritis
• Breathing problem

How can I loose weight effectively?

• Eat vegetables and fruits. Eat single piece of fruit daily and try to take low sugar high fiber fruits, plums, pears and apples. And one more thing is that avoid fruit juice as it contains sugar.
• Use olive oil instead of supermarket vegetable oils like. Apply Olive oil to cook your food.
• Drink plenty of water throughout the day, at least 8 glasses dont wait until you are thirsty as this means that you are dehydrated.
• Stop eating chicken, meat, and avoid using fatty food.
• The best good fats are Omega-3, found in fish and flaxseed oil.
• Avoid junk food as it contains hi fats and is dangerous for health.
• Do exercise daily. But avoid same workout per day.
• If possible then try bicycling.
• Do not take your car if you are just a few blocks from home, using the stairs instead of the elevator.
• Eat high-calorie foods and high-protein foods.
• You should eat less as day gets later.
• Eat foods high in natural nutrients. Eating organic is best.

Author is running a health information site Health Online where information on several diseases like allergies, blood disorders, cancer, childrens health, digestive disorder, liver diseases, weight loss etc. and tips on dieting, nutrition and improving lifestyle has been provided. Find more information about health & diet: weight loss