What Are You Eating?

What are you eating? High fattening foods (even only once a day) can destroy any weight loss that may have occurred during your low fat eating. Fast foods, fried foods, foods and sodas high in sugar are detrimental to weight loss- Avoid them! Even if you only eat these kinds of foods once a day, they can really hinder weight loss efforts. Try to eat well-balanced meals with protein, carbohydrates and a small amount of fats. One good example would be: 1) Protein- a chicken breast or fillet of fish, 2) Carbohydrates/Fat- a small salad with vinegar and olive oil (the oil will be your fat for the meal) 3) Carbohydrates- a small baked potato or a serving of rice (either should be plain- no butter!).Meal Replacement Powders (MRP) such as Met-Rx, MyoPlex, Atkins Shakes, Balance 40-30-30, Ultramet or Complete Protein Diet are excellent fast meals, or snacks, that are effective when added to your eating plan. (All of which are carried by MaxLabs). MRPs are an excellent way to get a high protein, low calorie meal into your diet once or twice a day. This will keep you from eating fattening foods that hinder weight loss. (Plus these products yield many vitamins and minerals).

I eat low fat foods at the restaurants I visit. Why is this bad? An example of how normal food is bad, bad, bad!

You proceed to your favorite restaurant for: a salad with dressing, no fat pasta with sauce, a cola, and some bread! First, the dressing from the salad is usually 100% fat so there is 15 grams of fat. Second, the pasta is easily stored as fat because it is a starchy carbohydrate. (Starchy carbohydrates are easily stored as fat unless you are on a serious exercise program). Should we mention the sauce that was on the pasta (mostly fat as well- lets store that on the hips!)? The bread well, you guessed it, high-glycemic foods such as this are hard to burn off too! That cola you drank (depending on the size) had anywhere from 40 grams to 100 grams of sugar (which almost always turns to fat if not burned off with exercise). Did you have refills? CONCLUSION: You can see how what most people view as eating low fat, can be detrimental to a diet!

When are you eating? Do you eat more at night or during the day? If you eat at night right before bed, you have a greater tendency to store that food as fat! Try to eat your biggest meal at breakfast, a medium meal at lunch and a light dinner. Drink MRPs in between meals or as meals by themselves. Try not to eat within 3 hours of the time you go to bed. The metabolic process slows down drastically when we rest. If there is food in our stomach that has not been fully digested by the time we go to bed, there is a strong possibility that food will be stored as fat!This means that all the hard work you did during the day may be negated by storage of fat at night!

Are you skipping meals?If you skip any meals, you have a great chance of storing your next meal as fat. People who do not eat very often, "train" their bodies to believe it will not be eating for a while. Therefore, the body stores everything we give it for its future energy needs. In other words, the body stores much of what we eat as- .you guessed it, FAT! Do not put your body in a "starvation mode"; eat 3-5 very small (almost snacking) meals a day! This will boost your metabolism and allow your body to better burn off the things you eat.

Here is an example:

You get up in the morning get ready for work and rush out the door without eating breakfast. A hectic day leads to a late lunch at 12:30. You eat what you believe is a low fat, well-balanced meal. Now think about this, you have not eaten anything for around 18 hours (since dinner the night before). 18 hours, thats huge! And, believe me, your body knows this! So when you do eat, even if you do eat low fat, your body is going to store everything you eat, because you have trained it to know that there is a strong possibility it will not be refueled again for another 18 hours.

Another thing to consider is that our bodies can only digest so much food at a time. Consider this: person A is eating 1500 calories a day and person B is also eating 1500 calories a day. Both person A and person B have the approximately the same body structures and chemical make-up. Person A eats 5 meals consisting of 300 calories per meal and person B eats 3 meals at 500 calories per meal. Person B puts a lot of stress on his body because his body has a hard time digesting 500 calories at a time while person As body has no problem digesting 300 calories at a time. For this reason, person B cant lose weight while person A does lose weight by eating the exact same amount of calories. The reason for this is person B usually stores a little of each meal as fat because his body just cant handle digesting 500 calories at a time.[500 & 300 calories were just examples used for simplicity]

Are you exercising? This obviously has a great impact on weight loss. The more you exercise, the greater your metabolism is boosted! Also, what type of exercise are you doing? The best is to get 3 days of aerobic-type exercise (30-45 minutes per session) and then to get 3 days of weight lifting. Most women (and some men) do not want to lift weights because they dont want to look big and bulky. But getting big is very, very tough to do. With exercise, most people will end up just looking lean (this is good). The bottom line is that weight lifting is one of the absolute best ways to boost your metabolism and get your body to burn calories. THIS IS ABSOLUTELY TRUE! Plus, the more muscle you add to your body, the more calories you burn just sitting still. This is because one pound of muscle burns more calories than one pound of fat.

Are you drinking lots of water? This aspect of weight loss is often under-looked. Drinking water is very, very important to weight loss. Many people are under the impressions that they "retain water" and this is the reason they are overweight. RUBBISH! Water is a major contributing factor in aiding the weight loss battle. Drinking plenty of water is a vital component for weight loss.

How much weight are you trying to lose? The less weight you are trying to lose, the harder it may be. For example, if you are only trying to lose 5-15 pounds, every little thing you do will matter more to you than to someone who is trying to lose 50-100 pounds. As we get closer and closer to our ideal weight, our body tries very hard to hold on to those pounds. Now this doesn't mean we should take it easy if 50-100 pounds is your weight loss goal. It just means that usually the last pounds are harder to bring off than the first ones.

These are just a few of the topics you should look into, and obviously, these things vary from individual to individual. I also recommend for you to get a good multi-vitamin or antioxidant. The healthier your body is, the more efficiently it will get rid of those excess pounds. Also, educate yourself. There are about 10-15 very good health/fitness magazines out there to keep you well informed about fat loss, burning of calories, exercise programs and descriptions of what/when/why to eat.So learn, learn, learn, and as you build your knowledge base you will begin listening to your body and watching for signs that tell you "This works" or "This does not work".

Many people have a hard time losing weight, and this too is natural. It is the natural tendency of your body to hold on to extra calories and fat for future energy use. You have to shock it into losing. Thermogenic products like Max Ten, Max Fifty or Max Sports Fuel help significantly, but sometimes it takes that extra effort (the extra mile, the extra workout, one less soda a day) to get yourself moving in the right direction.

Loren Bailey is the webmaster and content advisor for MaxLabs.com, HighFiberFoods.net and other health related web sites.

How to Lose Weight

It's not easy to figure out the "magic" formula on how to lose weight. It is a challenge for many of us, since we all have an individual path to the quickest weight loss. Any diet should have a foundation of proper diet and exercise, which will not only help you lose weight, but will also keep you healthy, and when you're healthy, you look better too.

You can use these simple guidelines, which have successfully been used by others:

You will need:

- Cookbooks for healthy meals.

- Your food, diet, and exercise journals.

- Stock up on healthy foods.

Step 1:

Take small steps. If you want to lose 40 pounds or so, decide what increments you can live with, say losing 5, 10, or 20 pounds, and take a breather in between.

Step 2:

Stick with foods you enjoy. Learn to prepare them in healthful ways. The more you are enjoying what you are eating, the more likely it is that you will continue on the path to making wiser food choices, and will shed those pounds!

Step 3:

Put a lot of fiber into your diet. High fiber content keeps you full longer. Lower calorie fiber foods would include vegetable pastas, popcorn (without the butter), oatmeal, and many vegetables are high in fiber, such as celery.

Step 4:

Start an exercise program. If you can't do a sit-up, start out with stretches and touch your toes. Pick exercises you can live with, and build up to as many exercises in one session as you can. If you detest exercising, dancing is a form of exercise too.

Step 5:

Carry healthy snacks with you at all times to avoid the pitfall of buying fast food or eating out of vending machine when you are starving!

Fast weight loss is harder to maintain. Remember that when you lose weight gradually, you are more apt to keep the weight off for good. The conventional wisdom for optimum weight loss is one-half to 1-1/2 pounds per week.

The new easy weight loss program taking the diet world by storm:
http://Fat-Loss-4-Idiots.org

Weight Loss - Lose 7 Pounds in Three Days

If you want to slim down fast, then here is a a plan for you. It's a three day metabolic jumpstart, one built on foods that decrease hunger as they increase calorie burn.

People who have tried many other diets have had great success with this plan. It uses thermogenic foods, which boost metabolism up to 20%. Dieters say they can literally feel their metabolism heat up. They also claim to be more satisfied with less food. They say they didn't fail on the other diets, the other diets failed them. This one works.

Here are some the metabolism boosting foods.

Eggs: proteins stimulate the metabolism more than any other nutrient, and eggs are perhaps the most nutrient dense of all proteins.

Salsa - Capsaicin, (what that gives peppers in their heat), stimulates the release of adrenaline, revving metabolism by up to 20%.

Coffee -The amount of caffeine in two cups of coffee cuts hunger by 35% and revs metabolism by about 50 cal.

Steel cut oatmeal - Extra fiber means this hot cereal help flush calories through the intestines unabsorbed. The fiber is so filling, people who have it at breakfast consume 33% less at midday.

Coconut oil - The complex makeup of this organic fat stimulates metabolism as it is broken down, revving up calorie burn by up to 50%.

Cinnamon - Only one half teaspoon of cinnamon makes your body metabolize sugar 20 times quicker, resulting in less hunger and fewer fat storage hormones.

Apple cider vinegar - The acetic acid in vinegar cuts the production of fat storage hormones and so the food you eat makes your appetite feel more satiated.

Seafood - Salmon and tuna.have anti-hunger and anti-craving properties that also boost your metabolic rate, so that you can lose up to 20% more weight.

Nuts. Studies show that eating nuts can make you feel full for up to 60 minutes longer than if you ate the a non fat food with the same amount of calories.

For an additional 32 specific reviews of weight loss diets try visiting http://www.rightfaddiet.com a website that gives you an in depth look at many of the fad diets going around.

Diabetes: What Can Be Done?

A recent estimate proclaimed that 25-35 percent of Westernized populations could suffer from a degree of insulin resistance or from some of health consequences associated with this disease of lifestyle in the future. After further reading of websites and research papers, the following tips were found that were suggested to reduce the risk of acquiring diabetes.

The information is not meant to cure the disease, but because it is more a disease of lifestyle than anything else, scientifically validated information is available to help you reduce your risk. This is mostly information that you have heard all before, good nutrition, good health, and exercise, but judging by the incidence of disease from the numbers presented above, people still have not been told enough.

The ideal diet for modifying insulin resistance should reduce body weight, decrease fat while sparing muscle tissue, and improve insulin sensitivity. Insulin sensitivity refers to the increased uptake of blood sugar by muscle cells, which is particularly important because high levels of blood sugar (blood glucose = same thing) are associated with disease. While it is relatively simple to find agreement within the literature on these general points, it is difficult to find an agreement among experts regarding the ideal diet that will best help to accomplish these goals.

Briefly:

High fiber diets are recommended, as is decreasing the amount of saturated fat in the diet. However, processed carbohydrates (high-glycemic carbohydrates) often take the place of fats, but excess carbohydrates can be very deleterious because they lead to very high levels of blood sugar. North American diets are high in processed food, for example, 8 spoons of sugar in a 355ml soft drink, and the excess sugar-diet is likely one of the largest contributors to the great prevalence of diabetes (aside from a sedentary lifestyle).

White bread, sugary cereals, pretzels, sports drinks, and flavored-beverages, etc. are all packed with high-glycemic carbohydrates ready to skyrocket your blood sugar levels. They are calorie-dense but severely lacking in nutrients. Sure pop tarts and frosted flakes are truly low-fat foods, but with chronic consumption are these better breakfast foods than eggs and whole-wheat toast? I honestly cant say for sure.

While high-glycemic carbohydrates may not need to be fully eradicated from the diet, they should not be the staple foods of your meal plans. In fact, reduce your consumption of high-glycemic simple carbohydrates to immediately post-workout. Plan around vegetables and lean meats and fruits, and include processed foods as a low priority.

Many people have used all types of diets successfully and unsuccessfully. NOTE: everyone is on a diet, this simply refers to the food that you eatfor example, a University student may be on a diet of Pasta, Pizza, Burgers, and Beer, and even though this student may get fat, he/she is still on a diet per se.

But anyway, some skinny people can eat a lot, and some skinny people can eat a lot of high-glycemic carbohydrate, while overweight individuals can eat relatively healthy, and average individuals can eat a wide-variety of food and all end up with no change in their body compositions. After seeing all this, who is to say what the best diet and macro-nutrient composition is for everyone, or for you?

Just like training, nutrition is sometimes best learned by trial and error, but reading literature on healthy eating helps as well, even though you are guaranteed to find two experts with completely opposing views on the best way to lose body fat, etc. Most importantly, if you cant stick to your food schedule due to a complete hatred of the foods you are eating, than that food plan is likely to be unsuccessful, regardless of how well thought out that it is.

Again, just like training, nutrition is best tweaked to individual considerations, what works for a young man to get lean for the beach may not necessarily be the healthiest diet for a middle-aged, overweight, pre-diabetic. Educate yourself. Learn what foods are healthy, and pick the ones from that list that you enjoy. Eating can be enjoyable and healthy.

Often bodybuilders and athletes get caught up over-emphasizing the macro-nutrient profile of their meals (i.e. how much protein and fat is in a meal of chicken and rice). However, they will fail to consider the amount of micro-nutrients that are lacking in this bland meal (i.e. very little vitamin C, and other healthful antioxidants, etc.). The recommendations are for self-education and consultation with a true expert if necessary. Oops, getting a little sidetracked, so lets return to looking at some other risks for diabetes:

Cigarette smoking From heart disease to cancer, from emphysema to diabetes. Cigarettes cause too much disease. Please avoid them.

Stress Very difficult to prove that stress causes illness, but many experts believe that decreasing the amount of stress and hassle in life goes a long way towards increasing overall health. So, get rid of your stress. Sometimes you need to remember that there is nothing that you can do about certain things in life, so accept that. But if you can change things, do so for the better.

Physical activity is important for disease prevention. Exercise may be the single most important lifestyle factor for both preventing and reversing insulin resistance, but dont let it be an excuse for a poor diet! Everyone should attempt to maintain low (yet healthy) levels of body fat and moderate amounts of muscle mass. The recommendations are quite simple, but regular exercise is huge step in the right direction, away from diabetes. Pick some activities and do them consistently.

The importance of resistance training in overall health is no longer just my opinion, but is gaining great scientific support. If you jog 5 times a week for nothing more than health reasons, you could reduce that to 3, even 2 sessions, and replace the other days with resistance training for a greater overall health benefit. Why? Resistance training increases muscle mass.

Muscle serves 3 important functions: One, it is a very metabolically active tissue, helping to take up and use more blood glucose, and thus it may help improve the blood sugar profiles of diabetics. In fact, after young healthy men did weight training for several weeks, they needed to release less insulin to deal with a large amount of carbohydrate, thus indicating that insulin sensitivity increased with an increase in muscle mass (Yarasheski, 1992).

Second, muscle provides strength for daily function and should help to prevent injuries (for example, more muscle should reduce the injury risk associated with pounding the pavement (jogging) 5 times a week). And three, plain and simple, everyone looks a little better with some pipes rather than pipe-cleaners in their sleeves.

As people age, they lose muscle, which in my opinion is due mostly to lack of activity, rather than aging factors. Again, in my opinion, it is a matter of what came first?, the loss of muscle and then decreased activity, or no activity leading to a decrease in muscle? According to *Hasten and colleagues, sedentary older men and women (age 78+) have lower rates of protein synthesis than younger sedentary counterparts.

However, within just 2 weeks of resistance training the older individuals were able to increase their rates of protein synthesis as much as the younger men and women. Therefore, it shows that older individuals maintain the ability to increase muscle growth in response to short-term resistance exercise. My conclusion: It is never too late to get out and train for muscle mass and health. But

IMPORTANT: A key point to remember if you are sedentary, dont jump back into things too quickly! Any activity you do today is more than you did yesterday, so slowly but surely, build exercise and strength capacity. As always, consult an expert if your knowledge is limited in this field.

Will we ever be free of disease? No, unfortunately that is not likely to happen. But there are many simple steps that can help improve health. If you improve your health, fitness and performance improvements are likely to follow. In the future, research will guide us along the path to better lifestyle choices, and fortunately will provide us with some help to correct our mistakes. However, since lifestyle factors play such a prominent role in insulin resistance, we can modify the bad habits right now, so that insulin resistance can be avoided in the future.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, 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 Mens 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

10 Quick Weight Loss Tips

Eating and exercising are your partners in success when it comes to effective and quick weight loss. Dieting alone can cause a loss of muscle which not only reduces your shape, but also your ability to burn calories. When you exercise you need to eat well to support the body, as it rises up to the physical challenge.

Stick to the following quick weight loss tips and you will be able to combine healthy eating with fat burning exercise to achieve, and maintain that look you have always wanted:

• Choose a diet that uses foods you like, and that consists of a decent variety. It should allow you to eat carbohydrates, proteins and some fats. Your body has evolved in using all these elements -- they wont harm you. The diet should let you eat 4 to 6 smaller meals a day, with snacks in between.

• Eat low in fat, eat lots of fruits and vegetables, eat whole grains, avoid too much sugar, watch your salt intake and limit your consumption of alcohol.

• Eat before and after exercising -- Eat at least 90 minutes before working out to fuel your body and to prevent indigestion. Eat afterwards to replace used energy.

• Have breakfast -- Your body needs a kickstart in the morning to restart its metabolism -- don't deny it!

• Always have nutritious snacks handy. Try to provide yourself with healthy alternatives to the wrong kinds of snacks, eat fruits, vegetable sticks, nuts, rice cakes and dried fruits.

• Don't think of food as being "the enemy" -- When you work out regularly, you will start seeing it for what it is -- a source of energy. Ask yourself if what you are about to eat is nutritional and will give you energy. Or is it just empty calories?

• Eat more often, but smaller portions. If you don't eat for a length of time, your metabolism will slow down.

• If you really must be naughty and have that chocolate bar, have it after your workout. Your metabolism will be at its peak, and why not reward yourself?

• Stay hydrated -- Drink 8 to 10 glasses of water each day. In stead of washing down a glass at a time, have a bottle of water handy and sip on it during the day.

• Power snack before an upcoming meeting, or physical pursuit -- Stock up from the local health store with rice cakes, oats, rusks, sunflower bars, nuts and if you have a sweet tooth like me, yoghurt and honey!

Some of these may seem obvious, but we all need to be reminded sometimes of the true and healthy ways to quick weight loss -- and living an active life combined with wholesome nutrition.

Get your free copy of "35 Foods To Lose Weight And Live Healthy" at The Healthy Living Blog, presented to you by your Top 10 Diets.

Swimming For Weight Loss

There are various forms of aerobic exercises which are considered beneficial in aiding weight loss. In fact not only are the beneficial in weight loss, at the same time they help to preserve this weight loss for a long period of time. They are also very significant in providing strength and stamina to the body.

The term 'aerobic' means 'with oxygen' and aerobic exercises are mainly concerned with the process of energy generation within the muscles of the body which is done with the usage of oxygen. It has been proved beyond doubt that aerobic exercises if adopted on a long term basis are extremely useful in facilitating weight loss. During aerobic exercising it is possible to lose weight as the glycogen within the body is broken down into glucose and in its absence the metabolism of fats is facilitated leading to weight loss.

Swimming is a form of aerobic exercise and it is not only a wonderful activity during the summer months but at the same time it is equally beneficial in aiding weight loss. Swimming aids in preserving a well toned body and while it is a good way to beat the heat during the scorching summer months, it is also to be mentioned here that the effects of swimming provide a dual purpose.

The act of swimming provides the benefits obtained form weight training and strength training as well the cardio benefits that can be obtained form running. Therefore it goes to prove how efficiently swimming can aid in losing weight. There are various other ways by which swimming can facilitate weight loss. It is known that obesity is detrimental to health and makes one susceptible to heart ailments, diabetes and cancer. Swimming greatly aids in the proper functioning of the lungs and the heart. Since most individuals enjoy this form of exercise, they are more often unaware of the fact that swimming is a rigorous form of exercise and increases an individual's workout level considerably. This in its turn therefore initiates weight loss.

Swimming offers a plethora of benefits to obese people. It is known that an individual's weight in water is about 1/10 th of his actual weight as measured on land. Therefore for obese individuals who find it difficult to carry out physical exercises on land, it is a more viable option as it makes it easier for them to carry their body weight. At the same time, it aids weight loss.

Many weight loss diets fail from lack of discipline.

It's True - I Eat Fat To Loose Weight

Many people believe that fat is bad and that they have to avoid it at any price. It is true that fat has the most calories and the more fat you eat the more fat you get. But let me tell you that you will benefit more from eating fat during a diet than avoiding fat by all means.

Let me explain. Fat is nothing bad. Your body needs fat together with proteins and carbohydrates. The right balance is the key to a healthy body. If you eat too many proteins you can get fat too. If you eat more than enough carbohydrates you will also get fat.

No reason to be fat-phobic. It is a myth that you become fat from eating fat. I bet you know many thin people who eat fat. I know many of them who eat pizza, hamburger or use oily salad dressing all time. For some reason they do not get fat.

Do not blame the fat. You could even achieve the opposite result when avoiding fat. You could become fat from avoiding fat. How comes?

Yes, fat has plenty of calories but beside the fact that good fat is very healthy it also gives you satiety which you do not have when you avoid fat. Without satiety you tend to eat more than you have to. It is true that many people on diet had more success with their diet after taking bit more fat back into their dietary plan.

So fat is no poison. It is all about the calories. You get fat when you consume more calories than your body needs. It is that easy. Give him less calories he needs you will loose weight. But the key is a well balanced and healthy diet which also includes fat. Otherwise your diet can lead to malnutrition or is just a very unpleasant experience each and every day.

There is no reason to starve. It is even contra-productive. The more you starve the more difficult it is to loose weight because your body switches into emergency mode. This means your body 'protects' his fatty assets because he believes there is some kind of emergency situation going on. There are also plenty of fat-soluble vitamins. Another reason not to avoid fat.

Again, the key is a balanced diet without starving including all the foods and nutrients the body needs. How much fat is enough? For the average man about 60 grams a day, for women about 50 grams. About 25% of calories can come from fat, 65% proteins and rest carbohydrates.

When you look for fat then go for 'good' fat. Good fat is fat from olive oil for example. It is perfect for making your salad of fresh vegetables or also cooking. If you feel very hungry, add some tasty olive oil and it gives you satiety, Vitamin E and more health benefits than avoiding fat.

Linda Lithony is the founder of http://myhealthiness.com, a health blog with many health articles about various health topics.

Benefits Of Weight Loss

In today's world health is a major issue or concern. More and more people are becoming health conscious and are looking for means to get a perfectly built body. This has led to the opening of many commercial institutions that aid in reducing weight and training purpose. Also there large supply of different miracle pills and gadgets in the market that claim to reduce weight and help you in developing 6 pack abs in less than three weeks. While these methods are unproven, weight loss is still very beneficial to the human body.

There are ample of benefits to burning up those extra calories. Here are some examples. Cardiovascular diseases and strokes are probably the topmost reason for death and disability among many men and women. It is essential that you have a balanced weight in order to prevent the onset of many hazardous diseases like cardiovascular disease and strokes. Otherwise it might become quite impossible to regulate blood pressure.

Reducing weight also helps you to prevent the onset of diabetes. However it is only the second type diabetes which can be controlled by staying fit with a healthy diet and maintaining optimum sugar levels. None the less prevention is better than cure.

The risk of cancer is worrying and distressing majority of people especially overweight people, since studies reveal that they are more prone to cancer than people having normal weight. It is therefore essential to maintain normal body weight and reduce the amount of cholesterol content in the body, to minimize the chances of cancer.

Losing weight helps you avoid conditions like sleep apnea, a state where a person temporarily stops breathing. He continues to snore after that. It causes you to be drowsy and sleepy all day long. This has some serious consequences like heart failure. The pain caused by osteoarthritis can be reduced greatly if your weight is optimum, otherwise the pain might cause you to have headaches. Decreasing your overall weight takes some pressure of your joints and knees which might get heavily strained if you are overweight. If your knees and joints are pressurized then you are more prone to weakness in the joints and arthritis.

The fastest remedies for many lower back problems are that you reduce your weight as soon as possible. Now that your back has to handle less weight it will take up much strain off your lower spine. The same happens when you strengthen the abdominal muscles. When you have good abdominals you will automatically have a straight posture taking strain off your back again.

Recent surveys prove that running and exercising on a regular basis lessen your stress levels and also can facilitate you to deal with difficulty a better way. Also a healthy diet filled with nutrition from all the food groups is very beneficial. This amplifies your work efficiency to assist you in earning even more money and confidence in general. It will help you to lead a healthy long life.

Gary Grewal is the founder of 101weightloss.com a site featuring many articles on weight loss diets, pills, eating right, exercises etc. Visit his site for many more tips on healthy weight loss.

It's True - I Eat Fat To Loose Weight

Many people believe that fat is bad and that they have to avoid it at any price. It is true that fat has the most calories and the more fat you eat the more fat you get. But let me tell you that you will benefit more from eating fat during a diet than avoiding fat by all means.

Let me explain. Fat is nothing bad. Your body needs fat together with proteins and carbohydrates. The right balance is the key to a healthy body. If you eat too many proteins you can get fat too. If you eat more than enough carbohydrates you will also get fat.

No reason to be fat-phobic. It is a myth that you become fat from eating fat. I bet you know many thin people who eat fat. I know many of them who eat pizza, hamburger or use oily salad dressing all time. For some reason they do not get fat.

Do not blame the fat. You could even achieve the opposite result when avoiding fat. You could become fat from avoiding fat. How comes?

Yes, fat has plenty of calories but beside the fact that good fat is very healthy it also gives you satiety which you do not have when you avoid fat. Without satiety you tend to eat more than you have to. It is true that many people on diet had more success with their diet after taking bit more fat back into their dietary plan.

So fat is no poison. It is all about the calories. You get fat when you consume more calories than your body needs. It is that easy. Give him less calories he needs you will loose weight. But the key is a well balanced and healthy diet which also includes fat. Otherwise your diet can lead to malnutrition or is just a very unpleasant experience each and every day.

There is no reason to starve. It is even contra-productive. The more you starve the more difficult it is to loose weight because your body switches into emergency mode. This means your body 'protects' his fatty assets because he believes there is some kind of emergency situation going on. There are also plenty of fat-soluble vitamins. Another reason not to avoid fat.

Again, the key is a balanced diet without starving including all the foods and nutrients the body needs. How much fat is enough? For the average man about 60 grams a day, for women about 50 grams. About 25% of calories can come from fat, 65% proteins and rest carbohydrates.

When you look for fat then go for 'good' fat. Good fat is fat from olive oil for example. It is perfect for making your salad of fresh vegetables or also cooking. If you feel very hungry, add some tasty olive oil and it gives you satiety, Vitamin E and more health benefits than avoiding fat.

Linda Lithony is the founder of http://myhealthiness.com, a health blog with many health articles about various health topics.

The UK Weight Loss Program That Is Sweeping The Nation

There is a weight loss program which is becoming increasingly popular here in the UK. Why is this weight loss plan so popular? Fact number one, it does not involve increasing your current level of exercise. Fact number two, it enables you to still eat take-away foods such as chips, pizza, a Chinese or a curry. Fact number three, it works. I will be revealing all in this article.

There is a belief among a number of the dietary experts in the UK that the main reason for obesity is the amount of food that people in between meals, they call them snack foods. These include items such as crisps, peanuts, chocolate and cakes. These snacks are full of calories however do little to fill you up. They also have the affect, possibly because they are so tasty of making you want to eat more and more of them.

These experts also believe that if people who were attempting to lose weight could some how be able to compete with other people in the same situation that this could be the catalyst to some successful results.

Here is the basis of the weight loss program:

1. A group of people sign up for the program and agree to be truthful about what they have eaten, at the end of the day they will only be deceiving themselves if they do in fact lie.
2. They then only eat the three main meals of the day, breakfast, lunch and dinner. This therefore means that they are not supposed to eat any food in between the meals. The three meals however can include take-away foods up to a maximum of twice a week.
3. They then e-mail each other at the start of each day, where possible, with a diary of what they ate the previous day.
4. In time they all see a major reduction in weight and a change in attitude towards food and the amount they need to eat.
5. They are all happy bunnies!

The way that it works is quite simple. I am currently on this program and it has to be said that the temptation to eat the snack type foods is immense. The mere fact that I have to write down everything I am eating and report it back to the other members of the group is usually enough for me to keep my discipline. I must admit that I have faltered a couple of times but I was honest enough to admit this to the group.

I am losing weight, slowly but surely and have to say that I am actually enjoying the whole experience, its kind of fun!

Steve Hill is a webmaster from Birmingham, he has interests in a number of websites including:
therapy for stuttering
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Plot Your Weight Loss Course

I'm sure you already know that weight loss and improved fitness don't happen overnight. But did you know that there are steps that you can take to improve your chances of weight loss success before you even start your healthier eating and exercise plan?

There are five distinct stages of behavioral change. Knowing what stage you are at now will help you to create a road map which will help you to achieve your future weight loss and improved fitness goals.

Here are the five major phases:

Stage 1 - Pre-contemplation:

This is the point where you don't feel that any change in your lifestyle is necessary. You may be thinking that exercising just takes too much time or that fast food is just too convenient to even consider giving up. Starting a fitness or healthier eating program during this stage would probably result in failure. The best thing you can do during this phase is to reassess your life goals and educate yourself further about health, diseases and risks.

Stage 2 - Contemplation:

During this stage you may start thinking that a change is necessary.

So, you think that maybe cutting back to eating fast food only three times a week is not so bad and you might be able to at least take a walk once in awhile. This is a good time to learn more about the benefits of healthy eating and regular exercise.

Stage 3 - Preparation:

At this point you are getting more serious about taking action. You've penciled in a walk with your friend for next week and are planning to go grocery shopping to cook a home meal. You may want to research exercise equipment, gyms, personal trainers, and healthier eating programs to learn more about what you can do to get in better shape.

Stage 4 - Action:

Here's where you actually take the first step. The first step may be as simple as taking a daily walk, reducing your fast food visits to twice a month or just cutting back on daily soft drinks and unhealthy snacks. Or, you may go as far as hiring a personal trainer or joining a gym. During this stage it is very important to learn coping mechanisms that will help you avoid relapsing into your old ways. One way to avoid exercise dropout is to form new healthy habits that lead to permanent lifestyle changes.

Stage 5 - Maintenance:

This is, of course, the stage that everyone should strive to be in. Being here means that you are exercising regularly and eating healthily most of the time. It is important throughout this stage (which should last the rest of your life) that you include a variety of exercise types or workouts that change relatively frequently. You should also seek and encourage the support of friends and family and include them wherever possible in the healthier aspects of your new life.

What stage are you in right now?

So, now can you identify what stage you are at? You may find that you are in the pre-contemplation stage for nutritional habits but that you are in the preparation stage for exercises. That's okay. It's not critical for you to force both areas into the same stage. You can work on changing your nutritional and exercise habits separately.

The key to success is first identifying your stage and then taking steps to advance to the next level (unless, of course, you are already at the Maintenance stage). Use the suggestions mentioned above in each stage to help you move to the next phase.

It's also important to tune-in to your fears, past struggles and expectations. Making nutritional and exercise changes is not easy and should be approached slowly. Remember to make small changes. Don't try to go from a completely sedentary lifestyle to an hour of daily exercise overnight. Build up slowly starting with even just 10 minutes of exercise every other day.

And lastly, be sure to inform your family and friends of your plans and enlist their support. Support is extremely important for anyone with weight loss and fitness related goals.

Scott Haywood is the editor of Australia's leading weight loss and healthy lifestyle website weightloss.com.au. Weightloss.com.au is a free weight loss resource that has healthy recipes, weight loss product reviews, a weight loss business directory and a very popular weight loss forum.

Home Workouts - How to Gain Muscle with a Home Workout

Now that you have decided that you are going to start doing weights and doing them at home I am sure that you are starting to think of all of your options and when and how and how oftern. Well I can answer those for you.

The best way to get started lifting weights is to setup a schedule. For most people starting to lift weights the best time to start lifting is Monday, Wednesday and Friday evenings or mornings. Mornings have to be the best bet because as we all know the day seems to have it's own way of breaking up our plans for the evening and consistency in lifting weights is the key.

I find in getting started lifting weights you should do a bit of circuit training. The turbulence training program talks about how to do this but in essence this is what you do. Make sure that you stretch and warm-up and get yourself nice and loose and then do 10 reps of each of the following as one long set.

1. Bench press (for chest)

2. One armed rows (back)

3. Military dumbbell presses (shoulders)

4. Lunges (legs)

5. Curls (biceps)

6. Tricep extensions (triceps)

7. Situps or crunches (abs)

That should take you about 5 to 7 minutes and after that you deserve a bit of a rest. After you have done them all like this once you will be winded but after a 2 or 3 or even 4 minute rest you will be able to go again and do the same thing.

Try to do three sets of this routine. It should not take you more than 20 minutes to half an hour. If you do not know how to do each exercise then go to youtuve and find the exercises

After you have done this I hope that you feel a great sense of accomplishment. Doing weights like this is a great way to get your self into better shape and after doing this three times a week for a couple of months you are going to feel stronger then you have ever felt in your whole life and your metabolism with be moving faster therefore helping you lose more weight. Another thing to remember aobut lifting weights is that any muscle that you gain will force your body to burn a lot more calories just for maintenance so you will have a bit of a double wammy to aid you in your weight loss.

One last thing. The day after your first few workouts like this your muscles may be sore. If they are very sore then you can take some aspirin to take away the pain but as the day progresses the muscle pain will go away. This is natural but if it is really bad soreness that you are feeling then it is important not to push yourself quite as hard as you did last time.

If this workout causes more then just soreness. There is a chance if you are not warmed up properly that you can pull a muscle. If this is the case I really urge you to go to a doctor and make sure that you are not hurting yourself. Doing weights is about making oyur self healthier not hurting yourself.

The keys to this workout are the fact that you are not pushing any cardio at all but at the same time you should be able to make some good gains since you are really shocking your muscles. There is another option to reading everywhere and still not learning anything and that is to check out my review of the famous burn the fat diet and exercise workout book

Lose 5 Pounds Fast - Success Secrets That Will Change Your Life

How Can I Lose 5 Pounds Fast?

If you want to lose 5 pounds fast then you are not alone. There are many people out there just like you that would feel so much better, and enjoy how they look in their clothes so much more if they could get this excess weight off. Looking good and feeling good are both very, very important. It influences our sense of self and even how we feel about ourselves. So, your goal to lose 5 pounds is not a minor one.

If you really want to lose 5 pounds fast, then you will need to do your homework. You will need to find a way to do it that will help you to not only lose this weight quickly, but to also do so in a healthy and safe way. Keep in mind also, that if you ideal weight is 5 pounds lighter, then you don't want these pounds to keep creeping back up again and again. You want to find a way to get the pounds off and keep the pounds off.

As you do your research, be sure to look for a plan that can help you in the long term by showing you how to eat and how to burn fat. Some of the diet and weight loss systems out there do a good job of helping you lose 5 pounds fast, but they don't help you create good habits going forward. A system that teaches you good habits and smart tricks can really help you develop some of these good habits.

You don't have to be overwhelmed by the idea of simply wanting to lose 5 pounds fast. But, you do want to be informed and smart about how you do it. Just learn the tips and tricks that many of the famous people use to keep their weight in the desired range, and you too will be able to look and feel the way that you want to.

Did this information on how to lose weight help you? I suggest that you learn more about calorie based diet plans here.

How To Lose 20 Pounds in 2 Weeks

A lot of people want to lose weight fast for an event such as a wedding, a reunion or a party. If you find yourself wishing that you were 20 pounds slimmer but don't have a lot of time in which to pull off, read this article without skipping a single word because I shall review 2 ways in which you can lose 20 pounds in 2 weeks.

If you want to lose 20 pounds in 2 weeks you can do it in 2 ways:

1. Go on a juice based detox diet. This kind of diet cleanses your body of toxins and undigested food while providing you with carbs and sugars. Although this diet isn't suitable for a long duration, as a "crash" diet meant to help you lose a lot of weight in a short period of time, it can be extremely effective.

2. It you like working out and can spare the time, you can lose 20 pounds by doing a lot of cardiovascular activity over two weeks. I suggest doing 1 hour aerobic workout for 5 days on each of the 2 weeks. You can jog, power walk, cycle, swim or whatever you like. It you want to play basketball, tennis or take some aerobic classes, that's fine too.

Don't do massive workouts and go on a juice diet simultaneously. If your chose to burn off 20 pounds by exercising you'll need your strength. Reduce the ammount of carbs that you consume but eat a lot of vegetables, fruit and protein. Make sure that all your fats are healthy ones like olive oil and canola oil.

Losing 20 Lbs in 2 weeks isn't the easiest thing in the world but if you believe in yourself and are willing to put in a little effort, I'm positive the you can do it.

To read more tips and tricks on how to lose 20 pounds in 2 weeks click here: Tips To Lose 10 Pounds Every week In you can spare 4 weeks instead of two, you can use a n easier diet which is based on the clorie shifting method and does not require any exercise, visit this webpage:
How to lose 9 lbs. every 11 days with The Shifting Calories method.

John Davenport lost over 30 pounds in his twenties after being overweight most of his life. He writes extensively on diet and fitness issues.

The Master Cleanse - Jumpstart Your Way To a Healthy Lifestyle

If you're looking to jump start your weight loss program, then I have a plan for you. The Master Cleanse is one of the hottest detoxification program on the market today! This is due to the fact that many Hollywood stars have used this diet to cleanse the body and drop weight quickly for upcoming movies roles. Beyonce Knowles is an example of one star that used this detoxifying weight loss program to drop 20 lbs. quickly for her role in "Dream Girls". Although weight loss is an added benefit; it is not the main goal of this cleansing program. The main goal is to remove years of built up toxins, wastes, mucus and plaque inside your body. This will make you feel healthier, have better skin, look younger looking and be more energized.

The Master Cleanse program was created by Stanley Burroughs who was an early advocate of natural health, and believed in the body's natural ability to heal itself. The results people have experienced by going on this diet have been nothing short of amazing. Chronic health problems people have suffered with for years have vanished in as little as 10 days on this amazing diet. Flushing out your system is what this cleansing program is really designed to do. Even back 60 years ago when the system was first invented people had health problems as a result of waste building up inside of them. Today with processed foods, pollution, and all around poor diets our bodies desperately need to be flushed out every once in a while.

Detoxification is great to jump start your body for a life style change of healthy eating habits and exercise. What happens when the 10 days are up? You will see a permanent shift in your attitudes and beliefs about what you put in your body. Detoxification will also help you to shatter the uncontrollable urges to eat unhealthy foods and replace it with cravings for healthy foods. The most dramatic change that you will go through is that once your body is returned to a healthy state, it naturally wants to stay that way. You will no longer need "will power" to stay away from the bad things because you will not have the desire to put them into your body. This change is so powerful, just thinking of the unhealthy food you used to put in your body can cause your stomach to turn. Anyone who has craved sugar all of there life knows how difficult it can be to be around it. After finishing a detoxification program, you will know the incredible feeling of being able to be around sweets and not be tempted by them.

I will not kid you; this is one of the hardest programs that I have ever tried in my life. Most people fail after the third day because they find it difficult not to eat solid food. They are tired, cranky and irritable and give up at that point. But after the 3rd day, it gets a little easier; you body will adjust to the cleanse. Imagine the excitement you will feel waking up and seeing your belt one notch tighter then it was the day before and feeling light and energized all day.

It is really amazing to see what the Master Cleanse can do for a determined person with a strong desire to make a change in their life. The best part about this plan is it only takes 10 days. That means in less then a week and a half you could be slimmer, healthier, and enjoy more energy all by following this simple system.

There's much more to learn about succeeding using the Master Cleanse system. If you are serious about trying the Master Cleanse and want to be one of the people who do make it through the whole 10 days, the Master Cleanse Secrets book at is the most complete guide available for helping you get through the Master Cleanse. Click the link below to learn how to survive the Master Cleanse system.

TheMasterCleanserSecrets

Causes of Weight Gain

Cellular telephones and computers have made communication very easy. There was a time that you only saw the wealthy or well-to-do individual with a cellular telephone. Nowadays, everybody has them. Everywhere you turn you see someone with a cellular telephone attached to his or her ear (or it seems to be attached). Before everyone had a cellular telephone, you would have to walk (or ride) to find a pay telephone to make a telephone call. Not anymore. You see people now with the telephones strapped to their sides, (when they are not talking on them). Why stop what you are doing to get up and make a telephone call, when you have a cellular telephone at your immediate disposal? If you dont want to talk to anyone, just send him or her a text message.

Computers are everywhere. When computers were first invented, there were only personal computers that had to sit on a desk or table. Nowadays, we have laptop computers that go with us everywhere we go. No more posting a letter. Just send an email. No need to go to the post office to post a letter. You dont even have to buy a stamp.

In order to gain control over our weight, we must start with realistic expectations. Rather than putting the entire focus on weight loss, we must look toward a healthier attitude when trying to gain control over our weight. A realistic goal for controlling our weight would be about ten pounds a month. With a diet and exercise program, this is a reachable target. We must remember that the weight did not appear all at one time, therefore, the weight will not disappear all at one time. Another deterrent in weight control management is the media. With all the hoopla regarding the many diet pills on the market, it is difficult to concentrate and focus on a healthy regime when trying to gain control over our weight. The media presents many ways of getting the perfect body shape and looks by proposing new diets that will work miracles, not to mention the exercise equipment that supposedly helps do the work for us.

Deciding what to do to control our weight, we must weed through all the diet commercials and diet paraphernalia to find what will fit our needs. Researching the dozens of diet regimes on the market today takes plenty of concentration remembering what our specific needs are. While trying to gain control over our weight, we must adhere to two main factors, diet and exercise. Diet and exercise is the means for losing weight and toning up at the same time.

This article was written by Mary Mason-Shields, an independent distributor for a major health and wellness company. http://www.marymshields.usana.com, http://www.maryreset.blogspot.com

Reaching Your Weight Loss Goal

If you think that you are the only person having problems reaching your weight loss goal, you can think again; there are millions of people out there who find the very thought of starting a diet something hateful and almost impossible. It may seem that gaining a few pounds takes only a matter of weeks, or even days, while the process for losing them might take seemingly forever; however you will notice that if you quickly lose a few pounds it may give you the best possible incentive in reaching your weight loss goal.

But you may be thinking, Ok, I do want to lose those few pounds right away, but how? The answer is quite simple; you just need to avoid all those types of food with high calories amounts, and while that may seem like quite a test at the beginning, if you eat other things you like (with less calories), you will soon find out that a diet is not that hard to follow. Make sure to be gradual in your calories decrease, otherwise you will find this process incredibly hard to follow. What you need to do in order to reach your weight loss goal, is to decrease the amount of calories you consume to 1,000; but before you get to that number you will need to find out the amount of calories you are currently consuming, and each week you may decrease that amount until you reach 1,000.

If you follow this simple procedure you will loose a few pounds in a matter of weeks, but the most interesting part about it is that you wont even notice, you will feel like you managed to do it without too much effort, and that boost in self confidence is exactly what you need. Once you have found out that reaching your weight loss goal is not as hard as you had imagined, it is time for you to start exercising some. Remember that cardio types of exercise are the best when it comes to fat burning, so: walking, running, jugging, riding a bike, etcetera, are by far the best routines you may follow when trying to reach your weight loss goal.

Continue with this process for a month, always observing the amount of calories you consume, and keeping them around 1,000. Keep exercising your body frequently, and in just a few months you will feel better and you will look better, because you will have reached your weight loss goal successfully.

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

Jean Lam is a writer, author, publisher and owns several sites. Visit his weight loss obesity website for lots of articles about losing weight. Also check out the weight loss eBook that will give you tips for your weight loss problems.

Xenadrine EFX Review

Xenadrine EFX claims to be a clinically proven potent ephedra free thermogenic fat burner that is capable of increasing an individual's metabolic rate. My immediate concern after initial analysis of the Cytodyne Xenadrine EFX formula is that it appears that the formulator of Xenadrine EFX may have confused the definition of increased metabolic rate with over stimulation. Giving the Xenadrine EFX product the benefit of the doubt wasn't difficult for me because although their formula seemed somewhat light from an ingredient quality perspective, I had to give them kudos for their conceptual efforts.

The manufacturers of Xenadrine EFX have incorporated some fancy names for the proprietary blends they used like Isotherm and Thermodyne, keeping in the back of your mind they are just names and don't have any influence on the performance of the formula. They also decided to utilize synonyms that had a more appealing or technical look to them instead of using the more common names, for instance the 3,3,45, 7-pentahydroxy-flavone, which is commonly known as Quercetin.

I also have considerable concern regarding their label claim that Xenadrine EFX is clinically proven, you would assume that this meant proven to support weight loss or management and the ability to burn fat. After recognizing this I sourced the clinical papers they so kindly made available on their web site. After reviewing the papers, it was clear that such a label claim could not be supported, and that it was a bit confusing to the consumer. What the label could say is Clinically Proven to be Safe for 14 days, which reflects the design of the Xenadrine EFX papers. The research doesnt show any evidence of increasing the rate of fat lipolysis or any catalytic potential, it does show an increase in resting heart rate and thermogenic potential, supporting greater calories utilized. This evidence may support the prevention of weight gain under the direction of a controlled diet and exercise program. They seem to state the obvious in two of the papers available; Weight control is mandated by two methods: reducing energy intake or increasing energy expenditure now this is profound! In order to truly raise basal metabolic activity in order to burn fat is to directly stimulate or support the Thyroid hormone T3, which effectively oxidizes fat producing energy. This is one of the weaknesses of the Xenadrine EFX formula. There is no component(s) in Xenadrine EFX to support fat metabolism directly.

After a further evaluation of the formula I agree with the utilization of the -sympathicomimetics, which are a blend of adrenergic amines (synephrine, n-methyltryamine, hordinine, octopamine, tyramine) in the Bitter Orange extract. This will facilitate a greater potential for the utilization of energy substrates. Coupled with the energy yielding Seropro (cocoa extract yielding theobromine), which stimulates but doesnt over excite the central nervous system or interfere by extending the cyclic adenosine monphosphate levels, which may in turn cause irritability or sleeplessness. Cytodyne should be commended for the inclusion of these ingredients in their product.

On the other hand the composition of the remaining active ingredients for the Xenadrine EFX formula doesn't make as much sense structure function wise. I see an extreme potential for over stimulation from neurotransmitter precursors; Tyroplex (l-tyrosine, acetyl-l-tyrosine), they are mainly for the production of a catacholamine known as norepinephrine an excitatory neurotransmitter that has no effect on fat metabolism and is generally inactivated by monoamine oxidase in the cell. Combined with the abundance of caffeine (green tea extract, yerbe mate), one may experience a feeling a trusty buzz. This combination could produce negative sensitivity; sleeplessness, irritability, and nervous energy that may leave a user feeling uncomfortable. If your sensitive to stimulants you should keep this in mind if you are considering taking any stimulant based weight loss product.

As a final observation, I noticed that the ingredient declaration and label copy did not support any of the patented or copyrighted raw materials that you often find in other top notch weight loss products. Inclusion of such ingredients often supports some clinical validation for effectiveness and technical support for credibility; this tells me that this probably did not occur because of production budgetary restrictions. This is where Xenadrine EFX falls a bit short. I wish they had put a bit more focus on quality and not necessarily quantity of ingredients.

In conclusion, the Xenadrine EFX by formula evaluation is a very respectable product but it has some slight loose ends from an ingredient quality standpoint. All in all, if you are watching your diet and doing some form of regular exercise you should find Xenadrine EFX to be helpful in rounding out your program.

Created by Peter Bracato
2005 ConsumerHealthDigest.com

Peter Bracato is an avid health and fitness enthusiast and published author. Many of his insightful supplement articles can be found at the premier online health news magazine http://www.consumerhealthdigest.com

Exercises For Losing Weight

I have been asked a thousand times if there are exercises I can do to lose weight. My answer is always the same, yes and no. If you are trying to lose weight there are many different variables involved and you must combine these in order to effectively lose weight while at the same time build muscle tone. If your main goal is to just lose weight than you need to start by following a healthy diet and start a cardiovascular exercise program. By combining the two you can jumpstart your weight loss goals and get healthier in the process.

Cardiovascular exercises will not only get you in shape but will also increase your metabolic rate. When you increase your metabolic rate you will turn on the natural fat burning engine in your body.

Provided you have clearance from your doctor and don't have any health problems that will preclude you from exercising you can start with a few basic exercises to get you on your way.

The first thing you should do is to start a daily walking program. Get off the couch put on your sneakers and take a nice healthy walk. Start off with a slow walk and go as far as you can go before you get fatigued. Try and increase the distance and intensity of the walk till you are easily walking one to two miles at a time. When you reach this level you can add light hand weights and also light leg weights to help increase your strength and stamina.

I have seen people make incredible gains in both strength and weight loss by simply starting a daily walking routine. They are burning fat by raising their metabolic rate and at the same time avoiding the temptation to eat because they are seeing immediate results.

In addition to starting a walking program and eating healthy you can begin to incorporate some resistance exercises. Some resistance exercise could include pushups, crunches, jumping jacks and lunges. Perform three to five sets of each and twelve to fifteen repetitions. You can do these every day until you reach a plateau and feel you need to increase the intensity and or duration.

If you are determined to get in shape and lose fat then you must make a commitment to follow through. I've seen too many people start an exercise and fat lose program with the best intentions only to get bored and lose interest. You must keep it interesting and keep challenging yourself. You need to find a program that works for you and keeps you excited about achieving your goals.

Good Luck and remember being fit is a way of life.

Kevin has been training for over thirty years and has written many articles on training and muscle building. Don't even think about buying any more supplements, resorting to drugs or giving up until you read this revealing, no-holds barred muscle building report.

http://www.wetrain2gain.com