WHICH ONE OF THIS BEST SOLUTIONS WE CHOOSE ?


Home Gym Workout Routines For Weight Loss



Home exercise could be the best option for you if you are too busy to go out. First you can save your time from driving out to exercise. Besides that you can also exercise during your free time at home. For example, you can exercise while watching your favorite TV programs. It is easier for you to schedule your exercise time at home. Therefore exercising regularly will be easier for you too.

Here are the three exercises you can do regularly at home to keep fit:

Stretching. Stretching helps restoring your posture which can let your blood flows more efficiently and keep your body healthy. Besides that stretching is a safe and fun exercise too. You can do this exercise at any place in any time. It saves time and is easy.

Strength training. Strength training offers a lot of weight loss benefits for you. It can help you to build more muscles and let you burn more calories. The good news is calorie burning continues even while you are watching a movie after you build up the muscles. But you must follow the correct steps to do this so that you won't hurt your body.

Cardiovascular training. Cardiovascular training is crucial to lose weight and stay in shape. It can strengthen your heart and lungs. This kind of training can let you have extra energy and greater stamina. One of the cardiovascular training that I usually do is running on my treadmill. The great thing about a treadmill workout routine is you can do it at any weather in anytime.

Try a home gym workout routine today and burn away the extra pounds in your body. Give yourself a good looking body as a Christmas gift this year.


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Exercise Machines for Weight Loss Programs



We all know that the foundation of any successful weight loss program is a plan of healthy eating habits and regular exercise. We also know that getting started with such a plan is easier for some than others! If you fall in the latter category, do not give up yet. The benefits of living a healthy lifestyle are tremendous for looking better, feeling better, and living a longer life. One of the first steps is to get your body moving. There are so many different ways to work exercise into your life and so many options for finding just the right exercise for you. For optimal health and weight loss, you want both cardiovascular exercise that gets your heart pumping, as well as strength training exercise that helps build muscles. There are a variety of exercise machines available in a fitness center or home setting that will get you started on your way to a leaner, trimmer, and healthier you.

Any local fitness center or gym usually has a wide variety of exercise machines for strength training. These include multi-station gyms, individual weight stations, and free weight exercise areas. An advantage of going to a fitness center is that personal trainers or gym employees can assist you in using the equipment properly. But for those unable to join a fitness center or who are uncomfortable exercising in this type of environment, many of these exercise machines have models designed specifically for use in the home. Compact multi-station gyms or home gyms are ideal for smaller home settings and allow you to work multiple muscle groups. If you do not have the space or budget for a home gym, free weights are another option to consider. Free weights are relatively inexpensive, take up little space, and can help strengthen arms, back, and chest. For improved comfort, many come with vinyl or neoprene covers. They can be purchased individually, in pairs, or as part of a multiple-weight set.

For cardiovascular exercise, there are a lot of great choices of exercise machines that fit all body types. Treadmills are the most popular. Most are fully adjustable and allow you to walk or jog at a pace that is comfortable for you. If knee of joint pain is a concern, elliptical cross trainers provide a similar cardiovascular workout to treadmills but with less stress on the joints. Stationary exercise bikes come in upright and recumbent models. Because they are low impact and cause limited head bouncing, it is often possible to read or watch television while exercising on them. There are also hand bicycles for individuals with limited mobility that work the upper body and arms. Cardiovascular exercise machines for more adventurous or athletic individuals include stair steppers or climbers, agility ladders, and rowing machines. Most all of these cardio exercise machines can be found in commercial fitness centers or purchased for use in the home.

Whether you decide to exercise at home or at a fitness center or gym, schedule a regular appointment with your exercise equipment at least three times a week and stick with it! If you find yourself starting to get bored, try another exercise machine. Before long, you will be on your way to your weight loss goals!


Ty Hartwell is a fitness enthusiast with over 20 years experience in the industry. For additional information on exercise machines, please visit www.AmericanFitness.net.

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Help Me Lose Weight by Burning Fat in the Gym



It is time to start losing weight when your body is shouting "help me lose weight now." Your health starts to deteriorate and you are feeling the effect of overweight.

All of us look forward to having the good body shape that we have in the days when we were younger. We flipped some of our old photos, admiring how good we look then wishing that our current overweight body was like what we had before. In order to get back to your "good old shape", you'll need planning, discipline and commitment to make it happen.

When people start to lose weight, they will rush in doing it and in fact began to see some results i.e. losing up 15 pounds in as little as 3 months. However, something gone wrong and they stopped losing weight. So what happened? People may start to lose focus or they simply don't have the passion to continue on.

From this trend mentioned above, it is best that you lose weight fast at an early fast, before you lose any focus. By losing weight fast in the early stage of your weight loss journey, then you'll be motivated to continue the journey. Also, you need to have a good work out plan that you enjoy so that you'll be motivated to continue to shed those pounds.

Below are 6 great ways to help you to lose weight fast in the gym and also to ensure you reach your weight loss target:

1) Weight Lifting

Do not know that your muscle tissues will burn more calories compared to your normal exercise routine i.e. running and swimming? By doing weight lifting and building more muscles, you will be burning more fat and hence losing more weight. The metabolism of your body will increase as your build more muscles, and this will result in continuous fat burning in your body. So, will this motivate you to do more weight lifting?

2) Exercise with caution

When you are trying to lose weight, be caution when you are exercising, especially with the gym machines. If you are not familiar with these machines, seek advice from the trainer. Do not take a risk exercising on machines that you are not familiar with as you may hurt yourself.

Getting hurt is the last thing that you want to happen when you are trying to shed those pounds. When you are hurt, you can't exercise and can't move around. When that happens, you may begin to gain some weight. Everything that you've worked on for the past few weeks have been wasted as you see those increasing pounds. You may lose motivation to continue or you may lose the momentum you have created. The worst part is you hurt yourself so badly that it hurts when you want to exercise again.

Even if you are able to continue with your weight loss journey, your target weight will definitely take longer to reach. You will have to start all over again and that is not easy. So, take precaution whenever you are exercising and slow down when you feel that you have overworked - always listen to your body signals.

3) Have a good healthy diet

You have a good exercise program in the gym, you workout and you feel good about it. However, remember that there are 2 sides to losing weight - exercise and diet. You must combine your exercise with a good and healthy diet. It is useless if you exercise well, but are engaging in unhealthy food after the gym session. This will put a set-back to your weight loss program.

After your gym session, drink lots of water instead of taking the soda which contained lots of sugar. Sugar will not do any good to your body as they tend to create more body fat. Also spread out your meals. Eat small portions each time for up to 5 times a day. By doing this, you will be increasing the metabolism in your body.

4) Have a good plan for your workout

You need to plan on areas that you need to work out. I know most people will just jump on any gym machines, start to work out hard, thinking that they are doing a great job in losing weight. This is a wrong thinking.

You need to plan your workout effectively. Take note of each machine in the gym and in what area are they effective on. If you are not sure, then talk to the gym trainer. When you know how these gym machines affect your body, then you will be able to plan your workout more effectively. By planning your workout, you will accelerate to lose more pounds.

You should only plan to work out 3 to 4 times per week and around 30 to 45 minutes per session. If you work harder than this, it will not help to shed more pounds. Never think that the more workout you do, you'll be losing more weight. Think along the line of effective workout to lose weight.

If you overworked your body, instead of losing more weight, you will be burning less calories. This is because your muscles will break down if you overworked them. I have this wrong idea when I was young and would go to gym almost every day. How wrong I am!

5) Take nutritional supplements

Want to accelerate your fat burning process in the gym? Then consider getting nutritional supplements. In order to help you burn more calories, you can consider taking fatty acids, amino acids and why protein. You need to specifically buy and take these nutrients as they are generally not found in your daily food. Again, if you are not sure what to take, consult the trainer at your favourite gym. Never take fat burning pills which promise you a sky - instant weight loss without any workout. Those pills may work on short-term, it will not be consistent to lose weight. The best way to lose weight is still to combine a good planned workout with a healthy diet.

6) Have weekly goals

Always track your progress on weekly basis. If you do not track your progress, you will not know where you are going. Monitor your progress and you'll know if your workout is effective.

Sometimes you may do the same workout for a few months and you do not seem to lose weight. When that happens, take a break and analyse your workout. Is there anything that you can adjust to make it more effective or you can consult the trainer at your favourite gym to have a more effective workout.

If you listen to the abovementioned steps for an effective workout in the gym, I am sure your will be well on your way to reduce weight and your body no longer have to shout "help me to lose weight now".

So, go on be consistent and work smartly on your gym routine instead of doing things in a disorganized and inconsistent manner and I am sure you'll reach your weight loss target in no time.


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Weight Loss Boot Camps - The Pros and Cons of Fitness Boot Camps



Weight loss boot camps are now becoming popular being a fun and exciting way to lose weight, lose fats and build a leaner body. Like in military boot camps, they are done outdoors and in groups, thus it is a much fun way to stay fit.

Aside from being done in groups, weight loss boot camps are also done outdoors. This gets rid of the boredom and monotonous routines held in the gym, thus can help motivate you to maintain your fitness training. Aside from these benefits, here are the pros and cons of engaging into weight loss boot camps.

Pros

- Works as a total body workout. The types of workouts are a combination of different types of exercises that may include cardio exercises, strength training, endurance training, body weight training, weight loss and fat loss exercises as well as those that improve flexibility, agility and balance.

- Workouts are done outdoors which makes it refreshing, fun and exciting and a different way to lose weight and stay fit unlike the monotonous, more structured gym exercises. Being close to nature is also a good way to invigorate your body aside from the exercises you are performing.

- Workouts are done in groups thus can help build your motivation towards your weight loss goals. Training with a group allows you to work hard and exert effort to achieve results. The camaraderie of group training is also a plus factor in the program.

- Workouts in fitness and weight loss boot camps can be done practically anywhere without the use of machines and may only require little or no equipment at all.

- It helps you burn a lot of calories and helps you work your entire body in a relatively shorter period of time.

- Workouts can also be challenging and you can attain a higher level of fitness than by just doing it on your own.

Cons

Although weight loss boot camps have generally good points as a workout program, you can also find some disadvantages in fitness training. Because you are working with a group - usually around 20 people or less - you may not get a very personal instruction and guidance as to how you are doing with the exercises. The program may not also be just suited to your personal fitness needs but to everybody else in the group. You can however deal with this by choosing boot camps that have programs that you think might fit for you. In the first few days of changing routines, you will most likely feel the soreness of your body but of course, that can be dealt with by just continuing on with the training and sticking to it.

Although fitness and weight loss boot camps are generally beneficial for your fitness needs, it is also important to choose a boot camp with a good instructor, as having a reliable one fitness trainer is a big factor in the success of your fitness and weight loss goals. It is also important to consult your doctor before engaging into boot camp workouts, especially if you have any injuries or other medical conditions.


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Cardio Is Not the Key to Weight Loss & Fat Loss



Recently one of the UK's top trainers, Paul Mort interrogated Men's Health writer Craig Ballantyne on the benefits of high-intensity exercise for weight loss.

Q: First, can you tell us the basics about high-intensity training?

Answer:

This type of training is the result of years of study in the gym and in the research labs and library. From personal experience, I've found there is only one way to get the most fat loss and workout results in the least amount of time - you must increase your training intensity.

With the right workout, you can get more fat loss results in less
workout time. Period. That is the one and only goal of this
training program. A better body in fewer workout sessions, and
shorter exercise bouts.

That means:

a) Shorter interval workouts instead of long slow cardio workouts

b) More challenging strength training exercises, such as advanced bodyweight exercises and some traditional strength training free weight exercises

If you have two hours to spend in the gym everyday, you can feel free to stick to the same relatively ineffective and inefficient program of long cardio and light weights. But if you are like most
men and women and have 45 minutes (or less) on only three days of the week to workout, then harder training will work wonders for you.

Male or female, almost everyone I see in traditional fitness centers could benefit from increasing the challenge in their workout. And they can also benefit from getting in and out of the gym faster.

So that's what led me to intense training. It's simple, no B.S., no-fluff, just-the-basics, results-oriented training. You don't need fancy gym machines or even an expensive gym membership. If you have a bench, a ball and some dumbbells at home, you are set.

Q: Okay so we're clear these workouts will melt bodyfat fast, what makes it so effective?

Answer:

Most people are so darn hung-up on burning a specific number of calories on a cardio machine, that they don't care how long they spend in the gym.

But big deal. If you burn X calories over 30 minutes in the gym
doing cardio, but don't boost your post-exercise metabolism, you're wasting the other 23.5 hours to burn a lot more calories.

And that's what happens with slow, steady workouts that never
change. Sure you burn a few calories in the gym, but there is no
"turbulence" on the body to increase your metabolism outside of the gym.

Instead, by using challenging strength training, and choosing
intervals over monotonous cardio, research has shown that your post workout metabolism is significantly greater. And an increased metabolism for an entire 24 hour period is what gives people results.

It's like putting money in the bank. It makes you more money even while you sit at home or sleep! That's the power of a more
challenging workout.

And with intense workouts, and other "challenging" workouts are always exponentially more enjoyable than staring at a TV (or worse a wall) when "doing your time" on a cardio machine. You can get this great "metabolic turbulence" in a boot camp, with bodyweight, at home with dumbbells, or even in a busy gym.

Nothing is more effective than intense training if you only have 45 minutes, three times per week to workout.

Q: In my opinion, resistance training, both with free weights and bodyweight is the key to losing bodyfat, for our readers that are still unsure about this could you give me your opinion on my this statement?

Answer:

Strength training is just one key for fat loss, it is essential to
maximize your metabolism, and it is absolutely, positively
paramount to building the best body of your dreams.

For those that doubt, start with bodyweight training. Not only is
this method of strength training effective at helping you sculpt
your body, but it is also empowering to your self-confidence and
100% applicable to your daily living.

Everything from carrying groceries to "seks" will be easier if you are stronger in the bodyweight exercises. Your mobility and stamina will increase, so that you will be able to carry your children to bed easier, you will be able to do yardwork with less fatigue, and you'll literally improve your "zest for life" simply from mastering your bodyweight strength.

All of these benefits without touching a single free weight...but
if you do go with free weights, you'll take your fitness to an even
greater level.

Research from the 2001 meeting of the American College of Sports Medicine showed that female subjects boosted their post-exercise metabolism to a greater level when they did 8 reps per exercise, rather than 12 reps.

So low rep, strength training is best for boosting metabolism. It
will get you more results in less time because it will continue to
work while you recover.

Q: I'm always telling people that aerobic exercise is useless for fat loss, does you agree with this? And why?

Answer:

Aerobic exercise is certainly inefficient for fat loss.

By that I mean, the benefits pale in comparison to the fat loss you can achieve in less time with interval training. Most people would be able to cut their workout time in half simply by using intervals rather than aerobic exercise.

Now I've witnessed a few people lose fat and maintain a beautiful body with aerobic exercise, but these have been limited to: young University-aged males that also did 4 days of heavy strength training, who had no "life" stress and plenty of time on their hands to train up to 10 hours per week (not counting recreational sports).

But does that sound like your average gym-goer's lifestyle?

I doubt it. If it does, where do you live? I want to move there!

So next time you go to the gym, do this admittedly un-scientific
test...Take a visual survey of the "cardio" area and the strength
training area. Where are the best bodies?

In the strength training area, no doubt.

And in fact, we can also find a lot of beautiful bodies in the Yoga
and Pilates area. Why? There's certainly no "fat burning" cardio
zone going on there. So what gives?

Nutrition.

Nutrition is the #1 factor in fat loss. It trumps any fat loss
program, no matter how good it is. Yes, even my beloved intense training will not be 100% effective if someone continues to eat chips and pints as their meals.

There are far more efficient ways to change your body.

Eat for fat loss, and do some form of strength training to sculpt
your body. When you take care of your nutrition and eat according to simple fat loss nutrition guidelines, your body will be like modeling clay in your hands...and the exercises you choose to do with sculpt it. If someone continues on with aerobic exercise, the improvements will be negligible.

So that's why you don't see cardio in a structured intense program. If
someone wants to do a family bike ride or play a game of football on the weekend, by all means go ahead. But it is far too
inefficient to get put in my main workouts.

Q: What about somebody that isn't a member of a gym? Can they still benefit from intense training?

Answer:

Absolutely. As mentioned earlier, all you need is a bench, a
Stability Ball (aka - Physioball), and a set of dumbbells. A pullup
bar would be a bonus, if you are strong enough to use the pullup
and chinup exercises.

I've done many of the bodyweight exercises outside, as obviously you don't need any equipment to do many of the novel ab, leg, and pushing exercises. Heck, I bet you use many of the exercises in your boot camps and you know how little equipment is needed for a hard workout.

Think back to the days before the glitzy chrome-and-machine gyms.

People were still able to get fit with free weights andbodyweight.

And good nutrition certainly doesn't need a gym membership.

Q: And lastly, I meet a lot of people who seem to have tried every diet going, tried classes, gyms and DVDS, what makes intense training different from these?

Answer:

Most people train in their comfort zones. And while a lot of
programs require a lot of effort (those classes are no joke), most
programs lack an effective level of intensity.

By intensity, we are talking about working closer to your maximum level of effort.

Sure, a set of 15 repetitions to failure for triceps pressdowns is
tough, but it's not truly intense. Compare that to doing a set of 8
pushups - which for many people is much more intense - and now you are using your entire body a lot harder. Thus, the turbulence on the body is much greater. And your body will have to work harder after training to recover - and that's what increases your metabolism - and allows you to burn fat all day, rather than just for 20-30 minutes.

The same goes with the cardio vs. intervals. If you switch to
intervals, you'll notice changes in days.

Stay consistent with the plan, and you're gold!


Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com

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Weight Loss And Fitness Program - Is The Scale Misleading You?



As the days go by during your weight loss and fitness program, it's natural to want to know how you are progressing. After all, the whole point of putting yourself through your training routine and nutrition plan is so that you can reach that perfect weight you have set as your goal. There are a number of progress evaluation techniques you may employ that will give you a clearer picture of the progress you're making.

You shouldn't pay too much attention to the scale. Just because the scale isn't moving in a downward direction as you had hoped, doesn't necessarily mean you're weight loss and fitness program is a waste of time. Before you step on the scale each morning, it's important that you know the difference between body weight and body fat. Checking your body weight will only tell you whether you gained or lost weight. It tells you nothing about fat loss or muscle gain.

So theoretically, it's not unusual for someone setting out on a new weight loss and fitness program to see the scale go up, which could show that they've gained muscle while losing body fat, yet they typically cannot understand the weight gain and think they are not making progress. Really, they've made fantastic progress and are exactly where they want to be. By using body fat measurement instead, you'll get a much more accurate idea of what's going on.

It is also important to assess your overall workout volume. For example, it is a good idea to know how much total weight you actually lifted over the entire workout session. A good tip to use for working this out is to simply multiply how many sets you're doing for each workout by how many reps, multiplied by how much weight you are lifting. Do this once a week. Then, over a period of time you are able to compare your results. You should notice that there is an overall upwards trend, which means your body is becoming stronger and as your weight loss and fitness program progresses you become fitter, you are able to tolerate a higher amount of overall volume. A great pointer that you're heading in the right direction.

Taking notice of your recovery rates is another good indicator of how well you're progressing in your weight loss and fitness program. At first you may take days to recover from your workouts in the gym, and you should make notes on how long recovery takes. Before long you will notice faster recovery rates, and feeling that you could go back in the gym almost immediately. This also serves to demonstrate that you are making good headway and that your overall weight loss program is progressing well. Don't be tempted to step up your program intensity as your recovery notes will count for nothing.

Together with your strength levels, you should also keep notes on your endurance capacity. Are you now able to run faster than before you embarked on your weight loss and fitness program? Or perhaps you can now bike for 30 minutes straight whereas in the early days you could only bike for 15 minutes. If this is the case it's a clear indication that you are moving forwards in at least some aspects of your overall weight loss program. And if you're keeping a check on your measurements you will no doubt be noticing you have lost inches off your waist, thighs, hips, and arms.

So make sure you keep these assessment tips in mind if you want to get a good overall picture of how your weight loss and fitness is progressing. Don't take too much notice of the scale, your workout volume, recovery rates, strength levels and measurements will offer a more accurate picture in showing that you've definitely made progress.


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Badminton Is More Than Just a Fabulous Weight Loss Exercise



Playing badminton can be a fantastic weight loss exercise. You can find a badminton court in a public parks, as well as indoor community centers. Use a special racquet to hit the ball, known as a birdie, over a volleyball net. Otherwise, you can simply thump it back and forth with a friend or two. Fortunately, badminton has several health benefits for your entire body.

To begin, anyone can play badminton for an easy workout routine. Regardless of your age or sex, numerous calories can be burned with the light workout. Little children can start playing against their grandparents, while Mom and Dad go head-to-head with one another.

Playing badminton, you get to run up and down your court. You jump up high and bend down low to hit the birdie. Your body has to be quick and flexible, with good hand-eye coordination. Besides burning calories, the consecutive movements give your legs and buttocks a good workout. At the same time, swinging your racquet exercises your arms, shoulders, stomach and back. Before you know it, your hope body will benefit from better coordination and core stability. Your entire body can grow more firm and attractive.

Playing badminton can actually reduce your high blood pressure, lowering your chances of heart disease. Your body can defend itself against nasty hypertension without prescription medications. Playing the game, you can strengthen your heart, while keeping your blood vessels clear. Whether you are suffering from high blood pressure, or simply trying to prevent it, badminton is a great exercise.

Some people enjoy the social life that the sport can bring. Gyms often host leagues, tournaments, charities and parties for you to spend quality time with friends, as well as meet other men and women with similar interests. So don't sit on the couch alone and watch a television program about losing belly fat. Get out there and socialize in an organized badminton league.

Enjoying badminton can also do wonders for balancing out your cholesterol levels. The game can actually help you lower your amount of bad cholesterol, low-density lipoproteins (LDL), while increasing the good cholesterol, high-density lipoprotein (HDL). In other words, your body will be better defended against enlarged arteries that can cause lethal heart attacks.

If you are suffering from osteoporosis, you can also benefit from badminton. The sport can actually assist your body's cells in forming strong bones. Calcium can be better absorbed, and both breaks and fractures can be prevented. As a direct result, your bones can grow much more durable from playing the game.

Of course, the most favored benefit of playing badminton is always quick weight loss. Hundreds of unwanted calories can be burned with all of the physical movements involved with the sport. Just don't eat more than you can burn off in order to get skinny. You can work up quite a nice sweat too. This is why it is always important to keep yourself fully hydrated with plenty of drinking water around your badminton court. You can keep score and place fun little bets with your spouse, if not your buddies. Whether you are on the sand at the local beach, or inside an air conditioned gym, playing badminton can be a marvelous weight loss exercise.


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5 Steps For An Effective Fat Loss Workout Program



If you want to lose weight, sooner or later you are going to need to start a fat loss workout program. This does not mean that you need to be spending hours in the gym everyday, but you should plan on exercising regularly. These 5 tips will help you to face your fat loss workout positively.

1. Begin Slowly.

You will need to start your fat loss training program slowly. If you make it too tough at the outset you may strain a muscle not able to exercise for a couple of days or even weeks. Your body will need time to get used to the extra exercise. Get started with a slow and gradual pace and then increase the intensity as you become comfortable with your new regime.

2. Weight Training.

An effective fat loss workout will need to include an element of resistance training, or weight training. Your body will create muscle when you workout with weights and because muscles help to burn calories and fat, the more muscle mass you have the better. If you are working out with weights 2 to 3 times a week you can reach your weight loss goal much faster. If you don't have access to weights, use cans or water bottles.

3. Cardiovascular Exercise.

Most fat loss training programs include some type of cardiovascular exercise. Any exercise that raises your heart rate and keeps it up can be considered cardio exercise like cycling, running, walking or swimming. In addition to increasing your heart rate, it also conditions your lungs, and burns fat. To get the maximum results from your cardio exercises, use interval training where you swap between higher intensity exercise with low intensity recovery periods.

4. Don't Want To Go To the Gym? No Problem!

There are many good ways to exercise at home to stay fit and healthy if you don't want to go to the gym. There are some great pieces of equipment that provide good ways to exercise at home that do not cost the earth to buy. Simple things like free weights, an exercise ball, resistance bands and a yoga mat are generally low cost and you can often pick up second hand exercise bikes, elliptical trainers and treadmills in your local classified ads or car-boot sales.

5. Be Regular And Be Patient.

Just doing one fat loss workout is not going suddenly make the excess weight drop off. Successful weight loss requires regular exercise and a healthy diet. You need to burn more calories that you consume and combining regular exercise with a healthy diet plan will give you weight loss success. But it will take time. Remember it took years to gain all that fat and it could take a year or more to lose it all. With determination, focus and motivation you will succeed.


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Diet Meal Plans - Quick Weight Loss Diets



Everyone knows that losing weight is not easy, and, as with any endeavor, in order to be successful it is important that you have a plan. Diet meal plans should be your main concern in losing the weight. When you have the plans established, there is less chance that you will be tempted to consume food that will sabotage your weight loss goal. Quick weight loss diets and fad diets are not the answer, and are not healthy. Instead you must include a consistent change in your eating patterns in order to achieve your goal.

Having diet meal plans will help your body function the way it should, allowing it to burn fat more efficiently. A good plan is determining your meals for a week in advance. That way, each day you don't have to figure out what to eat, you just consult the plan. Having the proper plan depends upon your body type, your age (which influences your food requirements), and the time you have in an average day. For example, if you work and have only a limited lunch time, you will want to eat something that is quick. On weekends you might wish to have a longer meal to enjoy. Diet meal plans can differ drastically, so you must locate one that fits into your particular lifestyle.

Be realistic when trying to lose weight. Don't set the number of pounds you want to lose too high, or you will get discouraged and be tempted to quit. When considering your diet meal plans there are a lot of things to consider. For example, are you a junk food addict; do you eat to soothe your emotions; do you eat because you are bored; do you eat even when you are not hungry, etc. With some common sense and some research on calories, you can design your own meal plans. For example, you may decide to eat 4 to 6 small meals a day plus snacks instead of three meals a day.

Chose a variety of fruits and vegetables, poultry without skin, meat without fat, low fat milk and dairy products, and fish. If you drink coffee, sweeten it with a sugar substitute. Keep away from sugar laden foods such as pastries, doughnuts, and candy. Make sure yours is a balanced diet. If you do not wish to make your own plan, you can find a large selection of effective diet meal plans on the internet. You may have to spend time finding the perfect diet meal plans for you, but it is well worth the effort.


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Health Food Quick Weight Loss Diets - The Fastest Way to Lose Weight?



You can lose pounds quickly, in a healthy way with health food quick weight loss diets. People who want to lose weight have decided to do so either to be more healthy, improve their appearance, and feel better about themselves. You might have spent hours upon hours looking for ways to lose weight, but have not had any luck. If this sounds like you, maybe a health food quick weight loss diet is for you.

There may be many different kinds of diets available, but be aware that some can be unhealthy for you. They can cause you to be malnourished, which makes you weak and you won't be able to function properly while you are on the diet. You don't want to feel exhausted for the whole day. When your body is malnourished, you can become weak and more likely to get sick or get hurt. If you try and go through a normal day performing your usual routines, this can be dangerous. This is one of the reasons why unhealthy diets are so bad for you, and you should avoid them at all costs.

When you go on a health food quick weight loss diet, it will involve eating large portions of healthy food, which will make sure your body is getting all the nutrients it needs without the extra fat and calories that could cause you to gain weight. These diets keep a good, healthy balance between the good foods and the bad foods when you are trying to lose weight.

If you have been searching for a quick weight loss plan, and haven't had any luck so far, then this is the kind of diet for you. Being on ta health food quick weight loss diet will help you lose weight by giving you enough energy to make it through your every day life. In order to find the right one for you, simply do a search online for health food quick weight loss diet. there are several different kinds available. Don't forget that nobody else can tell you what your body needs and wants - you know it best. Keep this in mind when choosing a diet, make sure that it fits your needs.


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Best Tips: Diets for Quick Weight Loss



With the increasing problem of obesity in some parts of the world, especially in the United States, more and more people are looking at diets for quick weight loss as solutions. Though it is not a bad thing to lose weight fast, there are concerns about the overall health while on such diet programs. That is why it is important to know the ins and outs of any weight loss plan that you intend to undergo. Remember, your health comes first.

Are Diets for Quick Weight Loss Safe?

A number of programs that promote rapid weight loss rely on lessening the amount of calorie intake. This is not safe since the calorie amount may reach dangerous levels, which is almost always what happens with famous fad diets. Some diets for quick weight loss also require you to take in a pill or kind of food that contains certain ingredients that are not necessarily safe. These kinds of diet plans are only in for the money and not entirely about weight loss and especially not about your health. Also, people who undergo such diets tend to gain the weight back real quick. There are many cases that more weight is gained on top of those previously lost. Thought the best way to lose weight and keep them off is to undergo a slow but progressing diet program, there are a few diets for quick weight loss that are considered safe.

The Dangers of Fad Diets for Quick Weight Loss

You hear about them from infomercials, over the Internet, and from your favorite celebrities. Fad diets are everywhere and it seems like they're sprouting like mushrooms. You have to remember that these famous people who go under such drastic dieting need to look great to earn their keep. That's maybe why they will do anything just stay beautiful and that includes diet programs that require fasting, killer exercising and consuming laxatives, detox pills and others that contain ingredients that are suspicious.

How to Lose Weight Fast But Safe

In order for you lose those unwanted fat, you need to burn around 500 more calories than what you take in a day. Maintaining that 500 calorie level is important because more than that can do more harm than good. Of course you'll need to exercise regularly. A one hour-session every day is enough for you to lose around 2 to 5 pounds in just one week.

Another way to lose weight fast is to eat healthy by cutting back on starch and salt. Doing so will result in fluid loss. Controlling the consumption of added sugars, dairy and meat fats and increasing the intake of fruits and vegetables is another way to hasten weight loss and improve health. Instead of eating too much or snacking on junk food, eat more fruits and vegetables to fill your tummy or satisfy that mini hunger.

Drinking lots of water aids all diets for quick weight loss. Water is not only important for the over-all health of the body but also for helping you feel full.


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The Natural Weight Loss Diet Plans - The Four Top Fastest Ways To Quick Weight Loss Diet Plan



Many people do not realize that there are certain things they should not do in their quest to losing weight. After making trials upon trials, they tend to give up believing losing weight is harder than what people keep telling them. Nothing can be farther from the truth, may I tell you that there are principles for everything under the sun. Even the Earth is governed by its own principles otherwise things will not working well for everyone. Even if you have given up your belief of shedding off those fat, hold on and learn about these four ways you can use to lose weight fast below. Many people have tried and gotten incredible results, thus your case is not different from theirs. There is a good news on the way for you just take your time to study them and implement, period.

1. Get Rid of The Stress
The number reason people gain weight per time is because of the stress they keep accumulating. People can not lose weight if they are stressed. I know this may look strange entirely to you but it the truth. Stress causes the body to accumulate fat and because you are not relaxing, your body will not let go of the fat in it, that is the way it works.

2. Be Motivated
You need to by all means find inspiration for yourself because it is what you are motivated and inspired about that your body responds to. May I ask you that how will you be able to stick to your plan if you are not inspired? You will surely quickly give up if the motivation is not there. In line with this, there are certain things you can do to keep you motivated always like finding another motivated and inspired person pursuing the same result you are working towards. Now going to the gym and building your muscle is crucial in your weight loss plan, if you are not motivated you will easily give up on this, right? If you are not motivated your task will seem difficult and weight loss plan is not exempted from this.

3. Stop Those Junk Foods
I see no reason you can not prepare your own meal yourself. What junk foods do is to accumulate fat into your body and over time you start to feel weighty and uncomfortable. There is nothing in junk foods other than consumption of sugar and salt. Instead of taking meals that you have no control over, why can you not prepare one yourself in your own house where you can monitor the ingredients you apply and with this you can use this medium to work towards your weight loss plan.

4. Take More Of Vegetables
Nothing comes close to using natural methods to lose weight because it does not have any side effects. Studies have shown that consuming more of vegetables helps in losing weight fastest way than any other methods. The good news about vegetables is that they contain all the vitamins, minerals and nutrients you will ever need in your quest for losing weight. Have you not noticed that whenever you take vegetables you feel fuller and you tend to eat less afterward.


Nothing comes close to trying these four super highways to losing weight quickly. I discovered they all contain natural methods to shed off those fat with The Natural Diet Plan Programs.

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Top 5 Foods for Quick Weight Loss



Gaining weight has become common. Nowadays people are getting overweight as they are indulging more in high calorie food rather than eating healthy food. The experts have never suggested starving as a solution. People who want to lose weight should focus on healthy weight loss to avoid further health issues.

"How to lose weight quickly" is the only question that hovers in your mind day and night? Do you want a quick solution to weight loss? One has to understand that no one can reduce kilos over a night. The process takes time and following a proper diet and exercise routine can help them achieve a fit body. If one focuses on weight loss for a lifetime rather than a quick solution can see a positive change in their body. Let us read the article below to know the best foods that can help in getting into shape.

Almonds
Almonds are a major source of vitamin E and protein their high fibre content stops you feeling hungry. Swap your mid morning snacks with almonds and see a drastic change in your body.

Leafy vegetables
Leafy vegetables are good for the health. If one needs a flat stomach it is important to eat green leafy vegetables, as they are low in calories and full in fibre. They also are a good source of vitamins and minerals that are required by our body.

Oats
Oats help in lowering your cholesterol. It helps you feel full throughout the day. Eating oats in the breakfast can help get into shape in less time. Adding eggs to your oats can be a good combination for a healthy diet.

Green tea
If you are addicted to tea, coffee, or any other beverage then it is time for a change. Swap all your beverages with green tea. Green tea helps in flushing out the excess fluids form the body so that the body does not bloat. It also increases the metabolism rate of the body.

Garlic
Garlic is full of allicin, which helps in killing harmful bacteria, and viruses present in the body. For a flat tummy, it is good to add garlic to your food. It is better if you can eat it raw for a healthy lifestyle.

These five foods is the solution to your question "how to lose weight quickly". So, add these powerful foods to your diet and see a drastic change. You can even try herbal medicines for better result.


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How To Achieve Quick, Sustained Weight Loss



Millions around the world want to learn how to lose weight in a week - and then stay thin forever!

Typical dieters are frustrated with the limited value of crash diets and fat loss plans. These involve following weird fad diets for a week or two, only to enjoy sudden and drastic weight loss which reverses just as rapidly over the following days.

All they have to show for weeks of deprivation and heartburn is a modest drop in surplus fat, if they are fortunate. Sometimes the rebound results in weighing more than before they went on a diet. Additionally, a few of these diets cause serious harm to health.

Does this mean that it is impossible to lose weight fast and keep it off? Absolutely not. There are many success stories of rapid fat loss that lasted for years. These healthy measures can ensure safe and effective weight loss through scientific methods that are tested and proven to work across large segments of the population.

How To Lose Weight In A Week?

To lose 2 pounds in a week, all that is required is to burn off 500 more calories than are consumed. This can be speeded up by adding an exercise routine to the weight loss regimen.

It can be dangerous to go overboard and slash calorie intake beyond a point. Trying to lose 5 pounds or more in a week inevitably carries some risks and potential for harm. The key should be to work with a strategy that is both safe and effective.

In essence, the fat loss plan is simple. Cut fluid retention by the body. But that alone will not help sustain weight loss. For that, the fluid reduction must be coupled with lower salt and starch intake. This combination helps dramatically lower weight and keeps it off.

A Simple Diet Plan To Lose Weight Fast

Ask any ethical nutritionists about the best way to lose weight in a week and they will hand over a diet plan to follow. And it is amazing how simple and uniform these recommendations are.

* Eat more vegetables because they are filling and reduce craving for snacks

* Drink plenty of water because it also fills up the stomach

* Avoid fattening snacks and food by not even buying them

* Acquire healthy eating habits over time

* Don't skip meals in order to reduce calorie intake

By following such an elegantly simple plan, most dieters will be able to consistently lose weight and keep it off for years.

Keep Weight Loss Records

Tracking progress through a diet plan can help motivate people to stick on for longer than others. There are 3 easy steps to keeping weight records:

1. Keep a food journal

2. Document everything that you eat or drink in it

3. Study the journal regularly to keep track of your intake

By recording all information and reviewing it from time to time, any deviation from the diet plan will become quickly obvious and corrective action can be taken. When an eating pattern is likely to detract from weight loss goals, it can be immediately broken.

With this consistent and disciplined approach to weight loss, it is easy to lose weight in a week and keep it off permanently. Any good fat loss program will be based on these foundations. But the best programs go far beyond this to encourage and motivate dieters to stick with the plan, offer step by step guidance on implementing several steps, and provide a helpful community of fellow health and fitness enthusiasts to hold participants accountable.


One of the best fat loss programs is "14 Day Rapid Fat Loss" which explains how to lose weight fast. A detailed review of this program is available at the http://14DayRapidFatLoss.com website.

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Best Way to Make Sure That the Rapid Weight Loss Diets Actually Work!



How can I lose weight as soon as possible?

A majority of the people who are worried about their weight wish to make use of rapid weight loss diets in order to get rid of the extra fats quickly. However, the best way to lose weight requires patience on the part of the person. If you are trying to lose weight impatiently, you will not see fruitful results and all your efforts will be futile. Therefore, the first tip for losing weight is that you need to wait for the right time to start observing the results.

Do rapid diet plans work?

If you find weight loss advertisements that claim to offer rapid weight loss diets attractive, you can try them out as well but you will see that the results will be only temporary. This is because if you are trying to starve yourself or count your calorie intake, you might lose your weight but you will find that your efforts work for a short period of time when you are being careful. Any carelessness on your part will result in increased weight. The reason behind this is that you might not be internally fit!

How can I be fit and healthy from the inside?

Did you know that your liver makes sure that all the toxins are drained out from your body? However, if your liver is giving its best performance and it is unclean, you will not be able to lose weight no matter how hard you try. You will find the fats in your abdomen and arms remain there despite all your efforts. So the first thing that you need to do before trying out any other rapid weight loss diets is to look after your body internally.

Be healthy and active

Eating a healthy, balanced diet is something that you read in health magazines and science books but you need to try it out to decide for yourself that it actually works. It is one of the major ways to have a healthy body. Go grocery shopping and buy fresh vegetables, fruits, milk and juices. Do not overeat but do not starve yourself. This is how you intake a balanced diet. Moreover, you need to get up from your couch or seat and get some fresh air. Warm up your muscles and start jogging. An active body is more likely to respond more to any type of rapid weight loss diets than a lazy and tired body. Your fats will not leave your body just like that. It requires time, effort and patience on your part!

Now that you know how important it is to be healthy internally, you will definitely take care of your health before starting any diet program. Remember, health comes first and there is not point of any diet plan if it is affecting your health and fitness. So go ahead and fill the stock of vegetables in your kitchen. Start your healthy lifestyle today and avail all the rapid weight loss diets with success!


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The Quick Weight Loss Soup Diet



First of all, quick weight loss diets are not diet plans that you should follow for a long period of time. Usually they are only intended to be used for no more than 7 days at the most. Most of these rapid weight loss diets severely restrict the volume of calories you take in or they work by you eating the same kind of food each day.

A popular quick weight loss diet is the Cabbage Soup Diet. This diet, also been known as the "Russian Peasant Diet" and the "Military Cabbage Soup Diet", has been known to help people lose up to 10 lbs if they stick to it for one week. Obviously, if you don't like cabbage there are other fat burning soup recipes.

A Typical 7 Day Plan.

The plan works by eating unrestricted amounts of low-calorie cabbage soup over the course of 7 days. The cabbage soup, which you cook yourself at home, accounts for your main food for the week. A selection of other foods are permitted, all of which are intended to help you lose weight fast.

How would a sample week would work out? On day one you can have all the cabbage soup and fruit you want. On day 2 add veggies into your soup and have a baked potato with butter for your evening meal. Day 3, eat all the soup fruit and vegetables you want. On day 4, more soup plus bananas and skimmed milk to drink. Day 5, as well as your soup, you can eat between 10-20 ounces of lean beef or baked, skinless chicken and fresh tomatoes. Day 6 is more lean beef and vegetables and at least one bowl of cabbage soup. Finally, on day 7, have at least one bowl of soup with brown rice, unsweetened fruit juices and vegetables.

Use This Diet Carefully.

Your system and your body will not have sufficient energy to maintain an exercise routine. You have to be careful not to overexert yourself when trying any kind of diet for quick weight loss. It's important to drink plenty of water to keep your system hydrated and it will also help to keep your hunger under control.

Diets for quick weight loss are not sustainable and restrict your food options for a number of days. But they can be effective for a rapid fix. If you can sustain this type of short term eating schedule then it can be a good solution for losing weight quickly for a special event like a wedding or holiday.


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Foods to Eat to Lose Belly Fat - How to Harden Up That Flabby Midsection



Foods you eat are the prime reason for you putting up weight. On the other hand, there are a number of foods you can eat to help you lose weight. If you have that belly fat, here are three super foods you can eat to lose belly fat:

Avocados are the top foods to eat to lose belly fat. These contain oleic acid. This is very helpful in fighting cholesterol. There are a number of benefits of reduced cholesterol in the body. Not only does it significantly reduce the risk of heart ailments, it also helps in speeding up blood circulation.

A heightened blood circulation leads to a higher metabolism. This in turn helps lose weight. Also, avocados are a very good source of potassium. Potassium helps against blood pressure. Hence a good diet of avocados on a daily basis is also good for health.

Almonds, walnuts and other nuts are another category of foods to eat to lose weight. The body needs proteins and calories for energy generation. There are a number of ways through which this need can be fulfilled. You have a choice of foods like bread, corn, cereal etc. which are processed foods.

These are a good source of energy, but are also harmful for someone trying to lose weight. Almonds, walnuts and other nuts are very helpful in providing the body the required amount of calories and at the same time do not have excess carbohydrates or fats that are harmful to the body.

These nuts are also helpful in lowering cholesterol. These nuts also contain Vitamin E which is an antioxidant and hence helps the body in fighting off the free radicals. This helps arrest premature aging.

Onion, garlic and ginger are another group of super foods to eat to lose belly fat. These foods have been used for ages, across cultures, because of their health benefits. These foods are a very good source of supplements that the body needs to ward off ailments.

They have also been known to help further weight loss. The biggest advantage of these foods is that, unlike in case of some other foods, the body does not get resistant to these foods over a period of time. Thus, the benefits from these foods continue over a period of time.

These three foods, if used in the daily diet, can help you lose belly fat. These are the best foods to eat to lose belly fat.


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I hope you enjoyed this article on exercise to reduce stomach fat.

Sage Thompson is a fat loss coach and fitness enthusiast. She regularly contributes to the health and fitness community with her articles, newsletters and blogs.

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The Best Food to Lose Belly Fat Easily



The balance between eating right and exercise can help us reduce weight easily. Learn about the different foods, which are beneficial for weight loss and step in the path of weight loss. It is important to follow a healthy lifestyle rather focusing on starving.

Oatmeal

Breakfast like a king is the key to weight loss. People who want to lose weight easily should eat fiber-rich oatmeal that stays in your stomach for hours. Snack attack increases the blood sugar levels so avoid sugary flavored varieties or stave off from doughnut.

Nuts

Almonds and walnuts are the best nuts, which can help you, lose fat fast. Nuts help in keeping one full for longer period of time. However, do not overeat and skip salted nuts as those are not healthy.

Olive oil

Olive oil is always a good option as it helps in keeping cholesterol under control and satisfies cravings. The monounsaturated fats found in olive oil are best and they are not loaded with unhealthy trans fat.

Berries

If you love fruits then go with berries. Add it to your oats, wheat flakes, or salads and make it an interesting food. Berries have lots of filling fiber in them. Go for strawberries, blueberries, raspberries or any other berry for a healthy lifestyle. However, jelly is not a good option.

Eggs

Eggs contain vitamin B12, which helps in metabolizing fat. People who eat eggs have been found to lose weight than those who ate bagels every morning. People who have high level of cholesterol in their body should avoid eggs completely.

Beans

Beans are low in calorie and are packed with protein and fiber. It is the best food as it helps in toning up the body and losing weight. You can always make bean dish and add it into your burritos or tacos for a healthy combination.

Lean meat and fish

You body burns more calories when digesting protein. Fish such as tuna and salmon are full of omega 3 and thus helps in preventing stress chemicals that promote fat abs.

Green vegetables

Vegetables such as spinach and broccoli are added with fiber and are also low in calories. You can start your meal with a salad made from arugula, romaine or spinach for a healthy diet.

Herbal medicines

Herbal medicines are the best way to lose belly fat. Popping two tablets a day can make you live smart and fit.


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Belly Fat Diet - Don't Eat These Foods to Lose Stomach Fat



There is a lot of hype about eating certain foods to lose weight. Much of this hype is often unsubstantiated by science. However, when it comes to losing stomach fat, there is plenty of research that shows that certain foods can indeed help you lose belly fat. There is also scientific evidence that shows that some foods may actually increase belly fat. Therefore, if you want to lose stomach fat it is important to have an understanding of which foods do and don't help you lose stomach fat, and which foods actually hinder your efforts to lose tummy fat. Here we will focus on the foods that have been shown to hamper losing stomach fat.

Saturated fat and trans-fat are associated with higher levels of belly fat. Therefore, to lose stomach fat cut down or reduce foods that are high in these fats. While it may be more obvious which foods contain saturated fat (e.g. meat, butter, lard, etc.), it may not be immediately obvious which foods contain high levels of trans-fats. Moreover, in addition to increasing belly fat, there is much evidence that trans-fats can adversely impact health. Indeed, in some countries trans-fats are effectively banned, as well as in some US states and US cities.

Trans-fats are found in convenience foods, as well as baked goods and fried foods. You'll find trans-fats in spreads, packaged foods, soups, fast food, breakfast cereals, chips, crackers, cookies and candy. While this list may seem long, it really only includes foods that are generally considered unhealthy and calorific, ready made or both. You can still prepare these foods at home with your own ingredients that do not contain trans fat and will most likely also be lower in sugar, salt and calories.

Research has also shown that eating a diet rich in refined carbohydrates, such as white bread, sugar, white rice and white pasta, is associated with greater levels of tummy fat. Instead opt for wholemeal bread, brown rice and brown pasta. To lose stomach fat, you need not forgo your favorite foods entirely, you just need to make some substitutions!

To lose belly fat avoid eating foods that are known to be associated with increased levels of stomach fat. Therefore, avoid eating junk food, convenience foods and processed foods. In any case, junk food tends to have a lot of calories, while failing to make you feel full for any length of time. Soon after eating junk food, you'll be hungry again. This means, not only are you eating a lot of calories at one meal, but you'll also be hungry quicker and eat even more calories later. Furthermore, junk food is often high in refined carbohydrates and contains a lot of saturated fat and trans-fats. In other words, junk food will make losing stomach fat more difficult. If you are on the go and why not try a homemade sandwich or salad instead of buying processed, junk or convenience food.


It is important to have a good understanding how to lose stomach fat. With careful planing, hard work and persistence, you can lose weight fast, improve your body shape and get fit.

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How To Lose Belly Fat - Hint, No Cardio, Situps, or Diet - Lose 4 Inches of Belly Fat in 26 Days



Sick and tired of people giving out the same old boring and tired advice on how to lose belly fat? You know... eat more fruits and vegetables, drink more water, do situps, exercise more, and blah blah blah. What a joke!

You want something new and exciting... and that's what I have for you. Here's how to lose belly fat (specifically - lose 4 inches of belly fat in 26 days) without any diet, situps, or the typical bogus cardio stuff like running on a treadmill.

Here are 3 out-of-the-ordinary belly fat exercises that will allow you to lose belly fat fast.

Lose Belly Fat Exercise #1: The Belly Rub

This is my favorite belly fat exercise and it takes all of 40 seconds to do. First, you need to rub your hands together for 10-15 seconds to create kinetic heat energy (I'll explain briefly). Next, you take 1 hand and start rubbing around your belly button in small circles.

Rubbing your belly in circles should last about 25-30 seconds. That's it. Do 3-5 minutes of this each day.

Ok, now the idea behind that. Belly fat (all fat) doesn't like heat. Any type of environment where your core body temperature gets elevated increases your body's fat burning abilities. So by rubbing your hands and creating kinetic heat energy... and then rubbing one of those hands on your belly... you're creating a localized area of higher internal temperatures.

And... it's right on your belly fat. The heat from your hands pass through your skin and right into the belly fat deposits. This heat will help "persuade" and loosen up some of the fat to dissolve or break off and be carried away in the blood.

Soon after that, that fat will be excreted by you in either your urine, feces, or sweat.

Oh yeah, 1 quick tip before I go on to the next belly fat exercise. To generate more heat quicker, lick one of your hands before you rub them together. Seriously... it works!

Lose Belly Fat Exercise #2: Vacuum Pose

This exercise is similar to sucking in your belly, but there is a key difference. While standing up, you need to visualize your belly button getting sucked into your lower back when you do this. This will help you to suck in your belly at the correct point... which is your belly button.

Lead with your belly button when you suck in your belly.

This exercise doesn't provide much for weight loss, but it's the quickest way to lose inches from your waist while toning up your belly. I'll repeat that. This exercise is the quickest way you can lose inches from your waist!

Anyway, when you do the vacuum pose, suck in your belly for a minimum of 15 seconds each time. Eventually, try to build up to holding in your sucked-in belly for 1 minute at a time. Do this exercise for 5 minutes everyday.

Lose Belly Fat Exercise #3: Jumping on a Mini-trampoline

Ok, first off, you can get a mini-trampoline for about $25. Wal-Mart has them. Now, this is probably my favorite piece of equipment. It allows me to stay home to workout. You're going to jump on the mini-trampoline, but it won't be like that typical gym cardio.

I want you to jump on it for 2 minutes at a time. Nothing more. Now, don't worry... you don't need to jump high for this to be effective. In fact, you barely lift your heels off the thing. A lot of times, my toes don't even leave the surface of it... just my heels lift off and sway left to right in a nice rhythm.

What I found that works best for me is to do these 2 minute intervals during tv commercials. The typical tv show has about 22 minutes of commercials each hour. So there's your 22 minutes of working out... without you having to make a special trip anywhere.

The 22 minutes breeze by... all the while as you watch tv. What can be better than that?

Now, you don't need to limit yourself to just doing these during tv commercials. Do them whenever. What I do is I jump on it for 2 minutes whenever I get a chance... morning, afternoon, or night. The 2 minutes here and there add up. But I also have a routine of doing them while I watch my favorite tv shows at night... 4 days a week, 22 minutes each night.

So how did I do?

Did I not deliver on my promise to give you some cool and fun belly fat exercises! And yes... I had 1 client who lost 4 inches off her waist in 26 days doing just these 3 exercises... without making any changes to her diet or exercise routine. I've also had numerous other clients lose 2-3 inches in a month doing these.

If you don't know how to lose belly fat after reading this article, I don't know what to say. This is not brain surgery. You just need to get up off your butt and do these things. Now go lose some belly fat before you make me mad! Smile. Kidding.


Jennifer Jolan is a popular weight loss consultant and author of the best selling "Ultimate Diet Guide" ebook. She has helped over 3,700 women with her intensive 1 on 1 email coaching.

If you're sick and tired of getting the same old boring and tired weight loss advice... you know, like "Eat more fruits and vegetables, drink 8 glasses of water, exercise more, and blah blah blah"... then you found the right person. I'll make weight loss easy and enjoyable for you... AND NOT BORING!

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Mediterranean Diet Meal Plan - Lose Belly Fat and Avoid Hunger



A Mediterranean Diet meal plan is very easy to follow because the food selection includes full flavor fats, whole breads and cereals, fruits, vegetables, nuts, seeds, beans, and a host of out hunger blasting foods. But perhaps the best benefit of following a Mediterranean Diet meal plan is how effective it is at dropping pounds of dangerous belly fat.

Where you carry your extra pounds of fat can make a big difference in your overall health picture. Too much belly fat causes your internal organs to be crowded and this causes a chain reaction of poor health consequences from increased LDL (bad) cholesterol levels to high blood pressure, diabetes, and heart disease.

If you take a tape measure and wrap it around your belly at the level just above your hip bones and it measures more than 40 inches if you are a man or more than 35 inches if you are a woman, that means you need a healthy shift in your diet and following a Mediterranean Diet meal plan may be the answer.

Mediterranean Diet Meal Plan Details

I like to think of the Mediterranean Diet meal plan as the Food Pyramid turned up side down and shuffled. What I mean is that the Mediterranean Diet meal plan puts less emphasis on meats and more emphasis on monounsaturated and polyunsaturated fats, fruits, vegetables and whole grains.

The Mediterranean Diet meal plan is more a way of eating rather than a diet. In fact, when researchers refer to the Mediterranean Diet, they are referring to the lifestyle of people in a regions of the world that border the Mediterranean Sea such as Greece, Italy, France, Spain, and Morocco.

You can follow a Mediterranean Diet meal plan or you can create your own meals based on the core food items. For instance, you may start your day with fruits or at times an egg omelet with vegetables, snack throughout the day on nuts, seeds, and legumes, and feast at lunch and dinner on robust salads, fish or white meat.

The combinations of foods on a Mediterranean Diet meal plan are endless making this a great diet for the creative cook.

Mediterranean Diet Meal Plan - Conclusion

Following a Mediterranean Diet meal plan is a safe way to lose belly fat as well as fat from other areas of your body. The diet is naturally high in fiber, vitamins, antioxidants, and minerals, which means your heart is protected as you lose weight. Isn't that a better side effect than taking a weight loss drug?

Is your belly too big? Are you worried that you have let your weight go too far and now feel stressed and anxious about what in the world you are going to do to get rid of this belly fat?

I know how scary this can be and what I don't want you to do is jump on the band wagon of some silly fat diet that promises super fast fat loss, but ends up leaving you feeling tired, moody, and absolutely starving.

Stop chasing quick fixes and get the solution.


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Do not give up HOPE! You can lose this weight and keep it off no matter how many diets you have tried or how old you are. But to do so you must eat satisfying foods that burn fat. I have lots of free information to share with you and guides you can have for free to eat healthy, just click this link: Shed Pounds Fast [http://www.wtloss-diets.com/shed-pounds-fast-here-is-exactly-what-to-eat/]

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Quickest Way To Lose Weight - Fast Weight Loss Tips



1) Good Frame of Mind

You want to set yourself up to a good frame of mind. This is probably the most important fast weight loss tips that I can give to you. The reason for this is that you want to say to yourself "I am going to lose this weight." You would be amazed at what you can accomplish just by changing your frame of mind.

You want to hang around people that support you. If you truly want to succeed for the quickest way to lose weight, make sure these people will be honest with you and not sugar coat things. You do not want somebody that is going to lie to you. You do not want this because it can create you to get big headed and ease off your diet. This fast weight loss tip is essential because it will allow you to be in a positive mindset throughout your journey.

2) Lose Weight For The Right Reasons

This fast weight loss tip is essential. The reason this tip is essential for the quickest way to lose weight is because if you get it in your mind that you are supposed to look a certain way and you cannot reach those expectations almost immediately... You will end up getting depressed which will in fact end your diet. You want to being losing weight for your health. Not for anybody else. Solely for yourself.

3) Slowly Make Changes To Your Life

We have all been there before. We get so excited about the idea of losing weight that we completely change everything different about our lives. Then after a week of dieting, we are back to our old selves only this time we are stuck paying for a gym contract. This is bad. You do not want to make changes to your life so drastically. This fast weight loss tip is so important with regards to the quickest way to lose weight because it will keep your new lifestyle going. If you add just one thing different each week, your body will have time to adapt to that one addition. One week you may want to add just drinking more water, the next week you might want to start walking 3x a week. It's these little steps that will eventually turn into a mile. That is why this tip is essential for the quickest way to lose weight.


Article Source: http://EzineArticles.com/?expert=Nicole_Zewickley


10 Ways on How to Lose Weight Fast



Losing weight fast needn't be a drawn out and difficult process, indeed, a good weight loss program is imperative if you are going to succeed at losing weight fast. In this article I am going to go into 10 methods that you can use to burn more fat and lose more weight. Some you will of heard of, but some you won't have. There are many condiserations when embarking on successful weight loss programs. There are many weight loss plans out there but the 10 steps outlined below are the best ways I know in my capacity as a Personal Trainer for people to lose weight fast

Calorie Control - This is the basics, you have to burn more calories than you are putting in. For an easy way to work this out, here is the equation. Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years)
Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years). Your BMR is how many Kcal you will burn when sitting there doing nothing. What you need to do is burn 500 Kcal a day either through calorie deficit or exercise. Do this for 7 days and you burn 3500kcal which is equal to a pound of fat

Carbohydrate Cycling - Eat Carbohydrates 40%-50% of your daily calories on a Carb day and have 1 - 3 Days where you go low carb (20g=100g)

Calorie Cycling - You can have a few days low calories then on one day, you up them by 1000kcal, or you can adopt a Zig Zag Approach where you low cal, high cal on alternate days

Periodic Over Feeding - Similar to above but every 5th day you overeat (what you want) then drop off your kcal for the next 4 days

Anti Inflammation - Cutting out foods like dairy, sugar, wheat, alcohol and caffeine can have a massive effect on weight loss. Make your diet around vegetables and this happens naturally, go organic for the best results

Anti Cortisol - Stress can stop weight loss believe it or not, it encourages weight gain on the midsection so cut out sugar, sweeteners, caffeine, stressful situations and get more sleep

Fat Burning Foods - Eat fat to burn fat,in moderation, the fats found in nuts, avocados, flaxseed, coconut milk and oil and macademia oil can help with weight loss

Fat Burning Drinks - Green Tea, Tulsi Tea, Roobois Tea and LIQUORICE tea can help weight loss

Metabolic Resistance Training - stop the long boring cardio and change it for intense, circuit style training, you'll tone muscle as well as lose more weight

The Correct Supplements - Supplements such as probiotics (the pill not the yoghurt) fish oils (especially omega 3), L Glutamine, Diet whey Protein Shake (Upping your protein content is important for losing weight too) when combined with the correct diet can really accelerate your weight loss results


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Recommended Best Weight Loss Pill To Lose Weight Fast



What Is A Fat Burner?

Fat burners or thermogenics are dietary supplements that contain herbal extracts and stimulants that use the process of thermogenesis to encourage weight loss.

Thermogenesis is where the core body temperature is increased, in turn giving a boost to the metabolic rate, helping the body to burn off unwanted fat and calories. Extra weight burners can help to kick-start this process even if you are not exercising which make them a very attractive option for people with a more sedentary lifestyle.

The Chinese herb ephedra (Ephedrine) used to be a common component in many natural excess fat burners but due to its harmful and unpleasant side effects was withdrawn from general sale. Today it is only available in cases of extreme obesity, under prescription and strict supervision by a doctor.

How Can Fat Burners Help Me Lose Weight?

It can help you in a couple of ways; some can help to burn calories as heat or energy and others can help to promote the release of adrenaline. These raise your metabolism and body temperature to aid in weight loss.

Some extra fat burners available in the market have the added benefit of suppressing appetite, helping to lower your overall calorie intake even further.

They are generally taken between 1-3 times per day, though this depends on the kind of body fat burner you are taking. Natural body fat burners within reason can be taken as long as you need, prescription only varieties are generally only recommended for use on a short-term basis.

Who Should not Take Extra Fat Burners?

The majority of natural overweight burners are well tolerated by most people, but if you suffer from anxiety it is best to consult your doctor first, as they raise the level of the stress hormone Cortisol.

If you have a medical condition relating to your heart, or another serious medical condition you should also consult your doctor before taking fat burner supplements. Women who are nursing or pregnant should not take them.

People sensitive to caffeine may want to choose carefully as a main ingredient in many overweight burners is caffeine due to its natural stimulant effect. There are low caffeine options available though.

Natural Excess Weight Burning Foods

Fibre rich foods such as Whole grains, brown rice and oatmeal are harder for the body to process so the body burns twice as many calories breaking it down.

Hot peppers (Capsaicin) raise the body's temperature boosting metabolism and body fat burning. Lean meats such as chicken breast are high in protein and protein rich food burns at least 30% of calories during digestion.

These foods are all certainly worthwhile to add to your diet if you are trying to burn fat from your body.

Overweight Burning Pills

Would you like to speed up your weight loss, burn off that extra fat and get a jump start to the body you want?

Fat burner supplements are a way to exceed the results you could manage naturally from your diet to achieve faster fat loss.


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Easy Ways To Lose Weight Fast: Step by Step



Below is how to lose weight fast, step by step.

Step 1 - Clean out your kitchen and do away with junk food

Many people fill their kitchen with junk food which includes sugary snacks and drinks. These foods are rich in carbohydrates and sugars which when consumed are converted into complex fats and glucose. The enzyme responsible for converting carbs and sugars into fat would not let you live longer if you eat junk food more often.

Long term consumption of junk food and sugary drinks leads to the body converting starch and sugars into bad cholesterol. The bad cholesterol is stored in the body around the thighs, hips and waist therefore leading to obesity.

To lose weight fast you need to clean out your kitchen and eliminate the junk food and sugary drinks.

Step 2 - Purchase fruits and vegetables

Fruits such as apples and pears are rich sources of fiber, water and other minerals which help to accelerate the rate of metabolism therefore leading to fat burning, resulting in weight loss. Natural sugars found in the fruits help to act as a source of energy for bodily functions when converted into glucose.

Vegetables such as spinach and kales are rich sources of various minerals such as potassium, calcium and fibre. Calcium is known to accelerate fat burning in the body therefore leading to weight loss. Filling your kitchen with fruits and vegetables will allow you to prepare healthy meals and snacks such as salads.

Step 3 - Cook homemade meals

The majority of restaurants do not prepare healthy foods and ingredients used in making the meals are rich in unsaturated fats and sugars. Many people are fond of eating in restaurants or ordering food from fast food joints. While it may be convenient to have meals prepared for you or delivered to you, you are increasing chances of being obese.

Preparing home cooked meals enable you to purchase organic grown ingredients such as vegetables, spices and fruits therefore when consumed; one is able to gain the full benefits from the minerals and nutrients therefore losing weight in the process.

Step 4 - Drink water regularly

Water contains no calories therefore it is perfect for helping one to lose weight fast. Experts recommend individuals to consume 6 to 8 glasses of water each day. Many people are busy during the day and may forget to follow the regular schedule of drinking water.

The best way to remember is by wrap 6 to 8 rubber bands around the wrist and each time you take a glass of water, you need to remove a rubber band and place it aside. Drinking water regularly especially before meals helps to act as an appetite suppressor. This prevents one from consuming junk food or sugary drinks.

Drinking water between bites when eating helps to fill up one's stomach therefore reducing one's appetite in the process.

Step 5 - Join a Gym

Although all the above steps are vital to the process of losing weight fast, one have to also consider joining a local Gym in order to keep your body workout active. You do not have to consider expensive subscriptions when it comes to choosing your gym membership, as they are plenty of offers around you. Check for cheap Gym Membership deals in your local area. Remember, the most important thing here is to keep your body up and running, burn more calories, keep fit and eventually live longer.

In conclusion, how to lose weight fast is a step by step process that begins with one cleaning out their kitchen by eliminating all junk food and sugary drinks. Once the junk food and sugary drinks have been removed, the next step is to purchase fruits and vegetables which will enable one to prepare healthy home cooked meals and healthy snacks therefore completing step three.

The last step advocates one to drink more water regularly as this will help to suppress one's appetite therefore eliminating chances of snacking and consuming junk food.


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How to Lose Back Fat Fast and Simple



What exactly is back fat

Back fat is something you definitely need to lose one way or another. It's that fat which makes your shirts look awkward on you from behind. This stubborn back fat shakes while you walk giving people the impression of how careless you seem about your health. It is one of the many things that could bring down your self-steam and confidence.

As human nature implies, we all love ourselves and do not wish to have things like back fat bugging us whenever we look at the mirror or try a new shirt. Thus, we desperately look for ways to lose it. We search fitness shops, health websites, E-books and CD sets. Did we find what we are looking for? We might, but The end result is that we still walk holding that fat on our backs. More on that in a minute.

Why do we have to lose back fat specifically

We all know that losing fat from the body as a whole is important. But your back fat is the most scary type. You need a healthy back for a stand-tall walk, for a good looking shape, for a sleep order, for satisfying your marriage physical needs - did i rephrase this one in a relevant and polite way? - and if your work needs lifting any sort of weight, then you are definitely need to be reading this and implying it or you will crash eventually. In one sentence, if you do not have a fat-free back, you are simply too weak to realize how weak you are.

how to lose back fat quickly with no holy grail techniques

Many people having the back fat problem search for an easy way to lose it. Actually, there is. But let's first talk about one thing before you decide whether to follow my method or not. Because what i am going to tell you in the next few paragraphs is exactly what happens to the unwary reader looking for a solution to their back fat dilemma. Let me tell you a story.

"Same fat by the easy way out"

Our character is John. He is a guy that has lots of back fat which he can't get rid of. He opens his browser, types in the search box: "how to lose back fat fast" and gets tons of results. He chooses the most compelling titles. He starts with a site that promises you that if you buy this E-book, you will lose back fat in a week. He buys the book, he reads it. After he finishes reading, the book ends up in the deep caves of his hard drive. And the back fat is till there. Sounds familiar?

Why did John lost his money and gained nothing from a long book? The answer is simply because either he was too lazy to do what the book suggested in order to lose back fat, or the book did not provide any so-called "quick ways to lose back fat" at all. Either ways, people like me would expect that to happen to John just because he wants it fast. The books is over-estimating the speed of success and John can not find it as fast to be done as assumed by the book author. The book and John are not for each other.

John moves on to the next search. He finds a website offering CD packages that will make anyone lose back fat in 1 week. John thinks for a while then he decides: "Why not try?" And he buys the CD package. John watches the videos, John finishes them. And ends up doing nothing. Why? because John have realized that the video material is all about exercises. "This is not what i signed up for" John complains. What happens to the CD sets then? Yes, you guessed it, they end up where the E-book were sent. And like the first scenario he did not lose any back fat.

John decides that he had enough of purchasing. So he searches for some free tips on the web teaching about his target: how to lose back fat "fast". He still believes in the "fast" theory. So he reads loads of health and fitness related sites and there comes the shocking fact. Most of the websites he visits turn out to be selling something related to the fat loss industry. What a waste of time that was! End of story.

Dear surfers, the harsh fact is, while you are looking for a real way to lose back fat, the fat loss is an online business. Authors and publishers make a living off of desperate guys like John. I shouldn't be saying this but, there is nothing you will buy will make you lose back fat in a week. Not supplements, not vitamins, not some super ingredient and definitely not E-books or CD packages.

Let me tell you why. And the only way i can tell you the reason is by telling you how the human body works. The human body is an amazing and complex thing. It accumulates either muscle, fat or both in different rates depending on your rate of metabolism. Bodies with high metabolism tend to burn fat fast and they won't even be reading this article right now. Bodies with low metabolism is meant to burn calories slow and that might keep some excessive fat in their bodies.

By that, it becomes obvious that the only way to lose back fat or any body part fat is by increasing our metabolism. And the fastest way to increase your metabolism is by something that everyone in our world has heard of. It's called push-ups. Now before you hate me just listen to this. Have you ever saw a lady doing push-ups? If you did, have you ever saw a lady doing it to lose her back fat and observed whether she successfully did or not? I did.

The male body reacts to push-ups more than a woman body does. Women gain muscle slower than men. And when they do, they do not easily turn that muscle into shaped muscle. They just easily look attractive to us men. Which is fine by them. My experience lies into two persons: Myself and a female colleague.

We both had the same issue, we wanted to lose that stubborn back fat but we were desperate. Instead of searching the web for the answer to this problem, i started working out. Every practice that i tried, i couldn't keep up with. Except for the push-ups. In a nutshell, i spent four weeks doing them and now i have no back fat at all. Actually by now i wouldn't in a million years i would have become an athlete. But here i am. My colleague was smart enough to follow. So she did it as well but i was suspicious that she might take a lot longer to sustain good shape. To my surprise she not only lost her back fat in less than 6 weeks, but she also seemed to have a change of the whole body shape. You know what i mean, she became hot!

Look, by offering you push-ups is by all senses of logic like offering you the holy grail. Here is why:

- It is free.

- It only takes 30 minutes a day. You will do 10 push-ups every 5-7 minutes four times. Meaning 40 push-ups a day. If 10 is so hard for you, do not panic just do the best count that you can four times a day till you achieve the 10 counts. And guess what, you eventually will be able to do more than that.

- It is the ultimate enemy of fat, especially the back fat. Why? because you have to lift your body with arms, chest and upper back muscle. If you do not have any muscle in those areas, It builds them for you and takes away their fat! Your lower back gets stretched hard as you lift so it maintains shape and burns this unwanted lower back fat as well.

- It might seems hard in your first week only. But in the weeks to come it becomes not only easy but also a habit. Yes, you heard me, you will be addicted to it. You will not find a healthy addiction like that.

- It provides strength to your arms, legs, back, chest and lower neck.

- Works like charm for anybody in this universe. A man, a woman, a child, a teenager, an old man. Makes fat people lose fat and gives thin people enough muscle to gain back some weight and look good. Beat these advantages with your super ingredient or E-book if you can. But i know you can not.

What to eat with this easy system

- Start your first week with five eggs daily. 3 in the morning and 2 in the evening. The eggs role is to make sure the fat you lose off your back is replaced with muscle to ensure increasing your metabolism. More muscle equals more metabolism. You will also maintain good shape for your back while removing the back fat at the same time.

- The next 3 weeks, eat 4 eggs a day. 2 in the morning and 2 in the evening for the rest of the month.

- The fourth week will only need 2 eggs in the morning and 1 in the evening.

- Eat carbohydrates if you will but do not eat more than the proteins (eggs) you eat. Best results will be if you eat carbohydrates right before and right after the push-ups. Do not worry about it, push-ups will direct those to building your muscle and increasing your blood supply.

- drink enough water whenever you can. Practicing needs water. Muscles being built need water.

Now this thing is for men and women. I want someone to look me in the eye and tell me it does not work. It works folks. I will not tell you to try it or give you some motivation to do it. It's just sad when the solution to your ultimate fears is before your eyes and you pass it. So there you are. I just showed you how to lose back fat, please do it.


Medhat Youssef has been writing content for 3 years now. He has tested several ways till he came up with a system that makes it possible for anyone to lose back fat. For more information and exercise suggestions on losing other body parts fat, see how to lose back fat website's tips.

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