Wednesday, May 28, 2008

Don't Waste Your Money On Weight Loss Supplements

Everyday, people throw away loads of money on worthless weight loss pills and powders due to the clever marketing behind the supplement and fat loss pill industry. Everyday, people shelled out hundreds of dollars for all of these completely bogus weight loss supplements and pills.

This is exactly how the pharmaceutical and supplement industry makes billions off of people that are simply lazy and looking for a quick fix. They take the quick fix pill or weight loss supplement, might lose a few pounds, and they subsequently lower their metabolism by losing lean muscle. Then they gain back all of the weight plus more, in the long run.

So then when the next magic pill comes out, they buy that, make the pharmaceutical and supplement companies even richer, lose a little bit of weight again, wreck their metabolism again, eventually gain back even more than before, and go back to searching for another fad diet or magic weight loss pill.

This is an endless cycle that constantly goes on, and all that happens is these companies that promote this CRAP get richer, while the frustrated dieters get fatter. I'm serious, look at the stats...over the last 20 years, diet pills and weight loss supplements have exploded in popularity, while the population has simultaneously gotten fatter and fatter. Obviously, these weight loss pills and supplements have not solved the problem, and if anything, have only made things worse.

So what does work?

The ONLY way to lose body fat and get to a nice lean body composition and maintain it for LIFE, comes from these basic aspects:

Make your health a priority. With everything you eat, drink, and do, think about whether it's helping or hurting your health, and only do the things that help.

Eat a clean healthy diet made up of natural unprocessed foods regularly, and make this a habit. Avoid even allowing yourself to buy junk or processed foods at all. There's still a TON of delicious natural foods that can satisfy your cravings and give you great nutrition at the same time.

Make regular exercise a daily part of your life. Every single day doesn't have to include an intense workout, but try to at least workout intensely 3-4 days/week, and then at least get out and walk or ride a bike or something that involves movement almost every day.

Try to keep from getting stressed, and get enough sleep every night. No matter how tough everyone thinks they are and that they claim they only need 4-5 hrs of sleep per night, the studies consistently show that 7-8 hours a night is best. If you're not getting that, you're creating a metabolic environment in the body that wants to store more bodyfat.

And lastly, make sure you have the positive mental attitude where you know that you can actually achieve the body that you want.

Believe me, hundreds of people of all shapes and sizes can have a successfull weight loss but most people sabotage themselves with negative thoughts that they'll never be able to lose fat and their genetics has destined them to be overweight. That's a bunch of crap. You may never look like a fitness model, but anybody can get down to at least a reasonably lean physique if they do the right things consistently. This mental aspect is more important than people realize.

Think back to how many times over the years you had the idea that you wanted to get back into shape, and maybe even started exercising and eating right for a little while, but eventually went right back to the negative habits. Think about why you abandoned your weight loss ambitions and gave up, and then figure out why you're NOT going to give up this time.

I hope this article has helped you realize that weight loss supplements, miracle pills, and diet fads will NEVER work in the long run. You may lose some fat for a few weeks or months, but in the long run, these are all a waste of money, unless you adopt the right lifestyle and follow a strict weight loss program to maintain a lean body for LIFE.

Do yourself a favor, instead of wasting your money on your next bottle of pills or powder, visit my website at http://www.nofatplease.com and discover 2 superb weight loss programs that will get you lean and ripped for the rest of your life, not just the next 2 weeks!

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An extra 100 calories everyday in a year could lead to a weight gain of 1 kg on average. Doesn't sound like much, but think what happens after 10 years! So if you can cut 100 calories everyday starting now, you can keep your weight under control over the years.

By cutting out 100 calories daily (in excess of what you need) and maintaining the same energy usage, you can shave off 3 kg in one year!! You can also do that little extra to burn the calories off. With these tips, you'll see it's not difficult at all. Remember to balance your intake - so, after eating junk food, reduce the portion size of the next meal to compensate the calories consumed earlier. Eat fruit, which is rich in minerals and fiber, to stay full and reduce cravings."

Cut it out

*Be smart about breakfast. Save 100 calories by spreading 1 tablespoon of all-fruit jam on you toast instead of 11/2 tablespoons of butter, or, cut the peanut butter on your sandwich from 2 to 1 tablespoon. Choose two poached eggs over two fried eggs, and if you're making two slices of French toast, use non-fat milk and egg whites instead.

*Remember that non-diet soft drinks are calories traps. A can alone could add 150 calories, so switch to a lower-calorie alternative. Better still, choose a cold glass of water pepped up with a lemon slice for a big saving in calorie intake.

*Remember some 100-calorie cutting tricks to enjoy sinfully rich hawker fare. When having chicken rice, remove the chicken skin and leave three spoonfuls of rice; if eating nasi lemak, leave a third of the rice on your plate; and with laksa, have the noodles but don't slurp up the coconut-rich gravy!

*Add low-fat - and not the whole milk - to your coffee. You'll drop 100 calories a day if you have your two regular cuppas with skimmed milk.

*Be extra careful about cookies. Just one medium-sized cookie can easily add 100 calories to your day's tally. For some crunch, try an apple instead - it's about the same number of calories but contains more nutrients and fiber.

*Limit your alcohol intake. Dietery guidelines recommend one drink for women and two drinks for men per day. As extra 140-ml glass of red adds 100 calories

Burn it off

*Go biking. If you have a bicycle, just 10 minutes steady cycling will burn off 100 calories. Cycling tones your legs and strengthens your heart too.

*Try walking. You can do it anytime and anywhere. A 15-minute brisk walk burns at least 100 calories. Get off the bus or train a few stops earlier so you can walk the rest of the journey. If you have stairs, use them instead of the lift. They tone your butt and thighs and you burn at least 100 calories in 15 minutes - and this can be accumulated through the day at home and work.

*Dance! It's fun, invigorating and de-stressing. Play your favourite music and dance around your home. Twenty minutes of energetic dancing will improve your heart health, lift your mood and burn those calories

Visit my website at http://www.nofatplease.com and discover 2 superb weight loss programs that will get you lean and ripped for the rest of your life, not just the next 2 weeks!

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Thursday, May 22, 2008

Supplements and Vitamins … Can They Enhance Your Weight Loss

Nutritional supplements can play a key role in the health of children and adults. Many people feel that they don’t get enough vitamins and minerals through their daily intake of food and, therefore, turn to supplements to fill in the gaps. Dietary supplements come in a variety of sizes, potencies and, of course, health claims.
Vitamins, minerals and supplements are considered to be a preventive step by building up the bodies own defenses to combat and avert colds and illnesses. Vitamin C, Calcium, vitamin E and many other supplements are considered to be beneficial in thwarting off the ill effects of common colds.
Nutritional supplements and bodybuilding supplements are taken by some sports enthusiasts as a way to enhance their performance.
Losing weight is not something one can do overnight. A carefully planned weight loss program requires common sense and certain guidelines. Unfortunately, there's a lot of mis-informantion floating around and lots of desperate people are easily duped and ripped off. The leading experts now recommend that people who want to lose weight start increasing their physical activity. Just being more active in general (such as climbing the stairs instead of taking the elevator, moving around instead of sitting still, sitting up instead of lying down as well as showing some excitement and enthusiasm instead of boredom), are things that more effectively burns calories and reduces body fat.
It’s always best to consult with your physician when starting a new vitamin and supplements regime. There are many different companies that offer supplements and Vitamin Supplements to choose from as you focus on your physical and health goals. Choose from only the best providers of coral calcium products that offer great prices. That way you’ll be guaranteed quality and they can even be shipped right to your door.

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Are Weight Loss Supplements Worth It?

What do you think of the hundreds of weight loss supplements out there on the shelves today? Are they worth the money? Will they actually help you lose weight? How do you know which ones are going to work for you? Is there any proof that these products work?

I've taken some time and researched some of the most popular product to try to find the answers for you. The truth is, most products won't help you lose anything but money. There are a few, however, with some research behind them that prove that they actually work.

What are these supplements that work? It seems that only four products hold the best promise for those of us who want to slim down. They are Conjugated Linoleic Acid (CLA), Hydroxycitic Acid (HCA), phaseolomine, and possibly 5-HTP.

1. Conjugated Linoleic Acid, CLA, has a number of research studies behind it. It is a fatty acid that has been found to reduce cancer risks, body fat and to increase lean muscle tissue. The Journal of Nutrition reported a Scandanavian Research team found CLA to increase the lean body mass of humans and also to decrease the fat mass. Subjects also had lower blodd fat and cholestrol after taking CLA. CLA does occur naturally in meat and dairy products, but the levels are pretty low. Also, if you're following a healthy low-fat diet, you tend to not get as much meat and dairy, so supplementation may be the answer for getting a healthy dose of CLA.

2. Hydroxycitic Acid, HCA, is derived from a fruit, Garcinia cambogia or Malabar tamarind. It seems to work by inhibiting an enzyme that converts carbohydrates to fat. It also seems to suppress the appetite. Studies on humans have had mixed results with one study showing significant weight loss in participants. Another study using a high fiber diet, showed HCA had no effect on weight loss. Critics think the high fiber diet prevented absorbtion of the HCA. So, if you're on a high fiber diet, HCA may not be for you.

3.Phaseolomine is derived from the white kidney bean. It works by reducing your body's absorbtion of starchy carbohydrates. Since you absorb fewer calories, you lose weight. Seems like this supplement would be great to take if you knew you were going to indulge. Research has also shown that you burn more fat while taking phaseolomine. Subjects in one study lost 10% of their body fat in 30 days. Phaseolomine is typically found in carb blocker products.

4.5HTP works by increasing the level of Serotonin in the brain resulting in more stable emotions, better sleep and weight loss. I take 5HTP myself and have found it to be an excellent appetite suppresant as well as a mild mood booster. In one study where women were given either a placebo or 5HTP and a 1200 calorie diet, those who took the placebo lost 2.28 pounds and those who took 5HTP lost 10.34 pounds. This was accomplished in 6 weeks. Are there other supplements that work? There may be others that will stand the test of time and research, but for now these are the best non-prescription supplements I've found to enhance your weight loss efforts. Good luck losing the weight you want to lose!

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8 Proven Weight Loss Tips

There are a lot of “crash” diets out there that promise that you’ll drop a considerable amount of weight in days or a week.

I have tried a few of these, and in my experience the weight always comes back on, just as quickly since the weight loss tips given are not something that will work with your body.

One thing you don’t want to do if you are actually serious about losing weight is to follow these fad diets and their ridiculous weight loss tips.

After their ineffectiveness has been proven time and again, people will start to wise up to that particular diet, and will head off in search of a new craze.

Lets be honest, people are always searching for new weight loss tips because they want to lose pounds and they want immediate results, but this is just wishful thinking.

To lose weight permanently and effectively it will be a rather slow progress, all depending on your metabolic rate and how much you need to lose.

There are however some proven tried and true weight loss tips for aiding in the weight loss process, and I can make you familiar with them.

Weight Loss Tip 1
Don’t skip breakfast. Whatever you do follow this advice, because otherwise you are much more likely in fact prone to binge later in the day.

Weight Loss Tip 2
Don’t eat anything for at least an hour before going to bed.

Weight Loss Tip 3
Don’t snack while watching TV. It’s acceptable to eat a meal while watching television, but never is snacking at this time acceptable.

Weight Loss Tip 4
Substitute fruits like; bananas, watermelon, plums, peaches, and oranges for sugary treats like; cookies and candy.

Weight Loss Tip 5
Substitute honey for sugar, and carob powder for chocolate in all recipes. These taste just as good if not better when used properly.

Weight Loss Tip 6
Eat more vegetables. This can even be enjoyable if you have a good cookbook like Good housekeeping's latest edition.

Weight Loss Tip 7
Avoid unnecessary high calorie foods. Instead of a high calorie salad dressing for instance try cottage cheese or yogurt to improve the salads taste and peel off the pounds.

Weight Loss Tip 8
Exercise at least a half hour each day for five days out of the week. Biking on a stationery bike while reading is a great form of exercise to slim legs.

In conclusion there is nothing stopping you from losing weight except yourself. Get off the "I can't do anything about my weight problem" bandwagon and start dropping pounds today!

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5 Simple Steps to Start Your Weight Loss Program

Remember there’s more to you than meets the eye. You’ve got personality, brains, feelings… in short, all those things that make you, YOU. So why diet? After all, you’re more than just a body, and things that really matter can’t be measured on a scale.

That said, there are some very good sound reasons for dieting. After all, dieting is not just for weight loss or weight gain. No, the true meaning of ‘diet’ is in choosing foods and setting eating habits that will keep you healthy, strong, and feeling your best. It takes planning and dedication. It means setting goals and following through. But it doesn’t have to be a chore. No, with the right tools it can even be fun … especially when you start to see the results that you’re looking for!
Before, choosing a diet, there are five extremely simple Steps, which if you really apply you will probably end up losing weight without even trying! Doesn’t that sound interesting. Really No kidding … try the following:

Step 1) Always sit down when you eat, preferable at a table. Don’t eat while standing, walking, driving or talking on the phone.
Step 2) Don’t read or watch television while you eat.
Step 3) Eat only when your stomach is empty. At least 3 to 4 hours from your last meal.
Step 4) Don’t take a bite until you’ve already swallowed the previous bite. Obvious? Try observing people and you’ll see them stuffing their mouths, which are still full. They probably talk at the same time! So, bite, chew, swallow, bite, chew, swallow.
Step 5) Don’t eat when you’re not hungry. No, I’m being serious and I know that this sounds stupid. For example when at home wait 5 minutes before taking second helpings. If you wait, you’ll probably find that you’re no longer hungry, whereas if you don’t wait you could probably eat thirds! Remember … Wait five minutes before taking more.

A good diet doesn’t end when you finally reach your target goal. Maintaining good nutrition, regular exercise and a healthy lifestyle is a continuing process. Only this will give you the energy to face the challenges of your busy day, boost your self-image, and make you look and feel better.

And there’s no feeling like the satisfaction when you achieve your goals by sticking to a sensible, healthy, diet plan.
Besides, where would we be without food? Changing your diet to prevent or reverse heart disease, reduce your blood pressure, or to get the better of your diabetes and, naturally to reach your desired weight, is not just a matter of cutting out butter and eggs and counting the amount of fat grams you eat each day. For instance, most Americans get close to 40% of their calories from fat! This is twice the recommended amount if you already suffer from heart disease.
There are many misconceptions and confusion concerning fat these days, some seem to make sense, others are just plain dumb! Remember, concerning fat, several things are now known for sure. It is known that most of us eat too much fat and that obesity is a major health concern, increasing the risk for heart disease, diabetes, hypertension, back pain and cancer. It is also known that saturated fat, more than anything else, is responsible for increasing our cholesterol levels.
I know it’s weird, but it’s been found, ironically, that when people focus exclusively on eliminating cholesterol from their daily diet they may unknowingly move on to a diet high in saturated fats! Some people decide to become vegetarian, leaving out meat and eggs, but the salad dressings, nuts and peanut butter, for instance, do more damage than a lean steak! Message: be careful what you eat, you may be surprised.

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Friday, May 2, 2008

Ten rules of eating healthily

Eating low-cal is definitely a healthy habit. But there’s more to good living than just counting calories. The nutrients in the foods you eat can make or break your efforts to live healthfully, so choose your calories by the company they keep.

Eating Vegetables and Fruit daily

At a minimum, you want to eat three servings of vegetables and three servings of fruit every day. Most people don’t eat enough vegetables - especially the leafy-green and deep-oranges ones. On average, Americans eat the equivalent of only about one quater of a serving a day. About half eat no fruit at all on some days. Vitamin pills can’t replace the vitamins, minerals and other nutrients in produce. But not to worry, because servings are actually quite small: half a cup of most cooks vegetables, one cup of salad, or a, piece of fruit qualifies as one serving.

Don’t dink all your fruits in form of juice. You’ll miss out on fiber if you do, and you’ll easily consume too many calories. A mere four ounces of juice equals one serving of fruit, and most people drink much ore than that at a time.

Getting Enough Whole Grains Daily

Most people eat less than one serving of whole grains a day. That’s too bad, because you get more vitamin E, vitamin B6, magnesium, zinc, copper, manganese, and potassium in whole grains. These nutrients help protest against heart disease, diverticulosis, cancer, and diabetes. Whole grains are the best source of fiber, too. For example, the fiber difference between a singe slice of whole-wheat bread and one of white is 2 grams.
Twenty to 35 grams of fiber are recommended for daily consumption. So you want to make sure that you eat at least three servings of whole grains each day.

Serving Up Beans, Lentils, or Peas

Eat at least four servings of beans, lentils, or peas each week. Like most vegetables, beans, lentils and peas are good source of fiber and phytochemicals (plant nutrients) that help cut the risk of cancer, heart disease, and diabetes. But unlike other vegetables, they have enough protein to substitute for a serving of meat, poultry, or fish.

Eating Regularly

Eating three meals daily, along with two or three snacks, is best. You generally need to eat every three to four hours. Research has shown that people who snack are often less likely to overeat than those who restrict their eating. The body is also better to absorb and use the nutrients in a meal than it can when presented with the feast-or-famine scenario of the typical three meals-a-day, no snacks pattern. So go ahead and snack, just make sure your snacks are as balanced as your meals, meaning they have some carbohydrate, such as three or four whole wheat crackers; some protein, like a spoonful of peanut butter, and some fat. (There’s plenty of that in the peanut butter too) Almonds and a fruit, lowfat yogurt with whole grain cereal, or even a hard-cooked egg with salsa and half a cup of corn chips all make good balanced snacks as well.

Eating Breakfast

Missing the meal is a big mistake. After an overnight fast, your body needs fuel to move. Otherwise, metabolism slows, which reduces hoe many calories you burn. Many studies have shown that children who skip breakfast have difficulty concentrating during the day. It’s true for adults, too. And here’s another good reason not to miss breakfast: The National Weight Control Registry of more than 3,000 successful weight losers eat breakfast on most days of the week. These are people who lost an average of 60 pounds and kept it off for an average of 6 years, I don’t know about you, but I think that’s a pretty convincing endorsement for a bowl of flakes and lowfat milk!

Limiting Soft Drink

Sure, you may prefer swigging soft drinks to water, juice, or milk. But cola- type soft drinks (as well as many citrus-flavored sodas) pack a dose of caffeine with lots of sugar and calories without contributing nutrients, except perhaps water. Sugar-free versions don’t ass empty calories, at least, but when soft drinks replace fat-free milk in your diet, you’re missing out on one of the best sources of calcium you can get. That’s a shame, because most adults don’t get enough of that bone-building mineral

Drinking Water

Studies show that when you think you’re hungry, often you’re actually thirsty because dehydration is a major contributing factor to fatigue, which leads some people to seek food for energy. The rule is 1 liter (about 4 cups) per 1,000 calories. That translates to about eight 8-ounce glasses a day for people who eat about 2,000 calories

It’s hard to drink too much water. But if it’s difficult for you to drink water, know that fruits (which are mostly water) can count toward your day’s total. So does your coffee and tea. And, yes, even soda. The color of your urine can be an indication of how much water you’re drinking. If it’s very dark and you’re not taking a medication that colors your urine, you’re not drinking enough liquids. Your urine is a very pale yellow when you’re properly hydrated.

The average adult loses about 2 ½ quarts of water a day: 4 to 6 cups in the urine, 2 to 4 cups as perspiration, 1 ½ cups through breathing, and about 2/3 cup in the feces. Roughly 3 to 4 ½ cups of your daily water comes from solid food.

Limiting Caffeine

Limit caffeine to two servings a day. That’s two cups of coffee or tea or other caffeine-containing beverage. Coffee is the main source of caffeine in the American diet, although chocolate, tea, cola and some citrus-flavored soft drinks (such as Mountain Dew), and some over the counter pain relievers contribute to a day’s total. Caffeine speeds up your heart rate and can make you feel jittery and anxious. It also can contribute to dehydration due to its diuretic effect, which causes your body to lose water.

Limiting Your Salt

Processed and prepared foods – not the saltshaker – are the greatest source of salt and sodium in people’s diets. High-sodium diets in women are associated with increased risk of osteoporosis, a potentially harmful situation for dieters whose calcium levels tend to be below recommended levels. Eating an abundance of salt doesn’t make you gain your body fat or keep you from losing it, but it does cause water retention, which shows up on the sale, albeit temporarily.

To keep your body running smoothly, you need only about 500 milligrams of sodium a day. That’s about the amount in ¼ of salt. Eating a diet with so little sodium probably wouldn’t taste so good, but try keeping your sodium intake to the advised level of 2,400 milligrams or less per day.

Your tongue’s preference for salt can be overcome. It takes only about two weeks to prefer the taste of unsalted foods.

Limiting the Amount of Saturated Fat

Saturated fat isn’t simply a calorie counter’s concern. It contains the same number of calories as other kind of fat, but it raises your blood cholesterol level and increases your risk of heart disease. Animal products and tropical oils (palm kernel, palm, and coconut, for example) contain mainly saturated fat. As a general guideline, saturated fat is solid at room temperature. Examples include butter, stick margarine, and the fat in meat and cheese.

Click here and learn the most Advanced Dieting Methods and Fat Burning Techniques in the world

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10 Inexcusable Excuses for Not Exercising (And How to Cope with Them)

We’ve all heard them, excuses like "I am tired", "exercising hurts" and blah blah blah and i bet most of you have used them. These are just so-called justifiable excuses for not being more active. Remember, exercise is an important ingredient in weight loss. Well, here are some strategies to get around those "I can't exercise" reasons....

1) Excuse: “I don’t have time.”

This is a number-one reason most people give for not exercising. But you must make exercise a priority. That’s one reason to make your daily activity a habit – because then it becomes a priority. Remember, you don’t have to commit to a full hour all at once. Three 20-minute walks count.

Coping strategies: Turn off the TV. Trade one hour of TV watching each day for one hour of exercise.

Get somebody else to watch the children, get up half-hour early, or walk during your lunch hour. Or take the children with you. You can be a good role model for them and have some quality one-on-one time, too. Make it part of the day’s routine as some moms do: When the kids get off the bus in the afternoon, they have a quick snack, grab the dog, get on their bikes, and bike away for an hour of action.

2) Excuse: “I don’t feel like it.”

Coping strategies: Grab a buddy or several friends and make a commitment to them. Chances are that one of you will want to keep moving even the others don’t. and don’t forget to give yourself to give yourself credit for every bit of exercise you do, even if you don’t make your 60-minute goal on some days. Remember, some physical activity is better than none.

3) Excuse: “I can’t do exercise well.”

Coping strategies: we’re talking about walking, not jogging, or running, or race walking, you can saunter, meander, or stroll. Just move. After a few weeks, you’ll feel more comfortable. When you do, you can increase your speed and improve your technique.

4) Excuse: “I can’t get to my workout place easily.”

Coping strategies: You don’t have to go to a special place, although you may find it motivating to go to a school track, a mall, the woods, or some other walker-friendly environment. You can take the stairs, get off the bus a little earlier and walk the rest f the way, park at the far end of the lot, or pace instead of sitting while waiting for the train.

5) Excuse: “Exercise didn’t work for me in the past.”

Coping strategies: Maybe you tried to do too much. Maybe you were forced to be on a sports team as a child. Or you were always the last person to be chosen for a team in a schoolyard. Try to figure out why past attempts to stick with exercise failed, or why you believed that your past gets in the way. Work out your own way around the problem. It’s worth repeating: We’re talking about going for a walk, not training for a marathon.

6) Excuse: “I’m too fat to move.”

Coping strategies: Have you tried “chair dancing”? You can get tapes to guide you through a seated exercise routine. (www.chairdancing.com)

Eventually, as your weight comes down and your fitness level improves, your ability and enjoyment will improve, too. Watch for little signs of encouragement, such as walking up the stairs without huffing and puffing. O notice that your thighs don’t rub together as much as they did a few weeks earlier. The more active you become, the more progress you’ll see.

7) Excuse: “I have poor balance.”

Coping strategies: Balance is a problem for very large people who have been sedentary. You may want to start strength training because one of the key benefits of building muscle is improved balance. When you’re ready to add walking, make sure that you have comfortable footwear that has a wide sole and good support. Choose flat, paved surfaces for walking.

8) Excuse: “I’m afraid.”

Coping strategies: Fear stops people from doing all kinds of things, but the best antidote for fear is action. Grab a buddy to encourage you. Keep your sense of humor primed. Make exercise fun!

9) Excuse: “Exercising hurts.”

Coping strategies: If an activity doesn’t feel good, don’t do it. Never exercise to the point of exhaustion. You don’t want to wake up stiff. If you feel any pain at all, slow down or cut back on the exercise you do and slowly work your way back up. Listen to your body. If you’re new to exercise and been sedentary, it’s possible to translate any discomfort you feel while exercising as pain. Chances are you’re experiencing the sensation of physical effort. Effort I important to work to the next level; pain is not. If the distress you feel continues after you stop moving, that’s pain. If you feel better when you stop, you’re putting in effort and that’s good. Keep going.

10) Excuse: “I’m to embarrassed”

Coping strategies: Don’t worry about looking foolish. When you walk for exercise, you don’t have to join a gym filled with perky, spandex-clad instructors. You can be as private or as public as you like, depending on where you walk. You can wear whatever you want too.

This is a brand new type of diet never seen before.

You can begin this new diet right here.

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2 Cardio Mistakes You're Still Making

By Tom Venuto, NSCA-CPT, CSCS
www.BurnTheFat.com

The controversies over cardio for fat loss are endless: steady state versus intervals, fed versus fasted, long and easy versus short and intense, and so on. Obviously there is a lot of interest in cardio training and how to do it right. Sadly, most people are still doing 2 things terribly wrong and it’s killing their results…… As best as I can figure, there are two major reasons why people are still mucking up their cardio programs for fat loss.

REASON #1: NOT ENOUGH FOCUS ON TOTAL CALORIES BURNED
Most people aren’t burning enough darn calories.

Why? Well, I guess they are too busy worrying about the “proper” type of exercise (which machine or activity), the mode (steady state or intervals), the “optimal” ratio of intervals, or the “best” duration.

Some people coast along on the treadmill at 2.3 miles per hour or some similar sloth-like pace and they think that just by hitting a TIME goal, such as 45 or 60 minutes, that with “X” duration completed, they are assured to get the results they want.

On the other extreme, we have folks who have found or created some mega-intense, super-duper short training protocol like the “4-minute wonder workout from Japan.” Just because the workout is high in intensity and it is performed in intervals, they too think they are assured to get the results they want.

What’s missing in both cases is the realization that total fat loss over time is a function of total calories burned over time (assuming you don’t blow your diet, of course).

AND…

Total calories burned is a product of INTENSITY times DURATION, not intensity OR duration.

Too much focus on one variable at the exclusion of the other can lead to a less than optimal total calorie burn and disappointing results. And remember, intensity and duration are *variables* not absolutes! (“Variable” means you can change them… even if your “guru” says you can’t!)

When you understand the relationship and interplay between INTENSITY X DURATION you will find a “SWEET SPOT” where the product of those variables produces the maximal calorie burn and maximum fat loss, based on your current health condition and your need for time efficiency.

REASON #2: TOO MUCH FOCUS ON WHAT TYPE OF CALORIES BURNED
As best as I can figure, there is one whopper of a mistake that is still KILLING most people’s cardio programs and that is…

Way too much focus on WHAT you are burning during the workout - fats or carbohydrates - also known as “substrate utilization.”

This idea comes from the notorious “fat burning zone” myth which actually tells people to exercise SLOWER and LESS intensely to burn more fat.

Hold on a minute. Pop quiz. Which workout burns more calories?

(A) A 30 minute leisurely stroll through the park
(B) A 30 minute, sweat-pouring, heart-pounding, lung-burning run?

Like, DUH!

And yet we have trainers, authors and infomercial gurus STILL telling us we have to slow down if we want to burn more fat??? Bizarre.

The reason people still buy it is because the “fat burning zone” myth sounds so plausible because of two little science facts:

* The higher your intensity, the more carbs you burn during the workout
* The lower your intensity, the more fat you burn during the workout

And that's the problem. You should be focusing on total calories and total fat burned during the workout and all day long, not just what type or percentage of fuel you are burning during the workout.

It’s not that fat oxidation doesn’t matter, but what if you have a high percentage of fat oxidation but an extremely low number of calories burned?

If you really want to be in the “fat burn zone,” you could sit on your couch all day long and that will keep you there quite nicely because “couch sitting” is a really low intensity (“fat-burning”) activity.
(Of course, “couch sitting” only burns 37 calories per half hour…)

HERE’S THE FAT-BURNING SOLUTION!
In both cases, the solution to burning more fat is drop dead simple: Focus your attention on how you can burn more TOTAL calories during your workout and all day long.

If you want to burn more fat, burn more calories and you can do that by manipulating ANY of the variables : intensity, duration and also frequency.

If you build your training program around this concept, you will be on the right track almost every time.

BUT WAIT - THERE IS MORE TO IT…
Naturally, we could argue that it’s not quite this simple and that there are hundreds of other reasons why your cardio program might not be working… and I would agree, of course. But on the exercise side, the ideas above should be foremost in your mind.

On the nutrition side, you have to get your act together there too.

For example, many people increase their food intake at the same time as they start a cardio training program thereby putting back in every calorie they burned during the workout! Then some of them have the nerve to say, “SEE, cardio doesn't work!”

Incidentally, this is the exact reason that a few studies show that adding cardio or aerobic training to a diet “did not improve fat loss”: It’s not because the cardio didn’t work, it was because the researchers didn't control for diet and the subjects ate more!!

It should go without saying that nutrition is the foundation on which every fat loss program is built.

Choose the combination of type, intensity, duration and frequency that suits your lifestyle and preferences the best, and WORK THE VARIABLES to get the fat loss results you want, but whichever cardio program you choose, remember that a solid fat burning nutrition program, such as Burn The Fat Feed The Muscle is necessary to help you make the most of it.

Train hard and expect success,

Tom Venuto
Fat Loss Coach
www.BurnTheFat.com
About the Author:

Tom Venuto is a natural bodybuilder, certified personal trainer and freelance fitness writer. Tom is the author of "Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: www.BurnTheFat.com

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Good Carbs versus Bad Carbs...

The word "carbs" is everywhere these days, and there are many diets which are either "for" carbs or "against" carbs.

The public is getting confused about all this confusion over carbs, and nobody seems to really understand what to do when dieting these days.

So we'll explain the simple truth about carbs and what it takes to begin losing weight immediately.

A "carb" is just a short hand way of saying "a carbohydrate".

A carbohydrate is a special type of calorie which contains extra energy, which is why you'll feel more energetic when eating foods which are rich in carbohydrates. For example, if you eat a bag of candy or a piece of cake then you'll feel very energetic afterwards, because these are foods which are rich in excess carbs.

The truth is that not all carbs are fattening, because there are different types of carbs -- there are "good carbs" and there are "bad carbs" too.

However, if you are overweight (or if you're one of those people who has been overweight since childhood) then it's 99% certain that your daily foods contain too many bad carbs -- and not enough good carbs.

Sugar is a type of bad carb, and most people think they know how to avoid sugar. But the truth is that sugar has MANY different forms which are very hard to spot in foods. ...And this is why you'll never lose weight until you learn to eat good carbs only.

For example, most people falsely believe that eating foods sweetened with honey are somehow healthier than eating foods sweetened with sugar --- but in reality honey is just as fattening as sugar. In fact, honey is filled with the same fattening carbs as sugar.

Click here to learn which fat burning foods you need to eat to begin losing weight

Why is this true?

This is true because honey (and other bad carbs) cause your blood sugar level to rise sharply after a meal (which is why you'll feel energetic after eating a honey based meal).

This causes you to gain weight because when your blood sugar rises then your body is forced to over-produce a hormone called "insulin" (because insulin is needed to help process excess blood sugar). ...And when your body produces too much insulin then fat storage will occur.

But if you eat good carbs (instead of bad carbs) then your blood sugar level will not skyrocket after each meal, and thus you can burn fat and lose weight much easier. Plus, you'll feel energetic all day on a more even level, without the "highs" and "lows" that most overweight people experience.

So to begin losing weight you need to change the types of foods that you eat each day, and you can do this by learning about the Fat Burning Foods included in our new online diet.

Click here to learn which fat burning foods you need to eat to begin losing weight

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