Join me on my regular walk along my local beach and around the lake shore while I explain exactly what you need to do to gain the most benefit (and lose the most fat) while you walk.

For a full and comprehensive weight loss program, I highly recommend you go check out my friend Isobel’s Diet Solution Program right now.

Take the time to listen to her introductory video, cause there’s some great health and fitness tips you can pick up straight away, and if you’re still looking for the way forward to get that stubborn fat to shift and stay off, her program will get you where you want to be.

Take a few minutes, check her out and come to your own conclusion. I think you’ll be really happy with her program, that’s why I’m recommending it to you.

Here’s that link again -  The Diet Solution Program.  Go have a look now and let me know how you get on.

Walk this way comes from the: Quickest Way To Lose Weight where you get body type diet, idiot proof diet and lose love handles information that works.

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Here’s Isabel from The Diet Solution to give you the reasons why and some truly excellent tips.

Isabel’s Diet Solution is the only weight loss program I am actively promoting right now. She is the real deal and I think you’ll like what she’s got to say. At the moment she’s got a special promotional offer going where you pay next to nothing to trial her entire system.

Here’s the link:

The Diet Solution

I strongly recommend you go check it out now, before she closes off this special deal.

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Where can I start with quick weight loss tips?

Honestly, there are so many and really the best ones are simple and work almost immediately, but lots and lots of people don’t want to do them because they require effort and a change of learned habits.

For example, I found it really really hard to move from fizzy drinks to water, so I went via the route of water with bubbles and a slice of lemon or orange (or a few drops of concentrated lemon juice) till I got the hang of it.

Drink more water – drink less or no fizzy drinks or alcohol.

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January 29, 2010

January 28, 2010

January 28, 2010

January 29, 2010

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comes from the: Quickest Way To Lose Weight where you get body type diet, idiot proof diet and lose love handles information that works.

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Losing weight quickly can be done in one or two ways.

The first is to starve yourself and drop a few kilos very rapidly.  This has it’s drawbacks, not the least of which is it doesn’t always work. Also you tend to feel hungry and weak and cranky most of the time (only when you are awake).

The second is to start eating the right type of food and doing exercise 5 days out of 7.

Start with a good breakfast within an hour of waking up – no, not a good fast food breakfast, something like toast, eggs, muesli or porridge within an hour of waking up.

Pack your own lunch and give up deserts.  Giving up alcohol is also a sure way to drop kilos because alcohol is just empty calories waiting to be joined by fatty, salty snacks.

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January 22, 2010

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The 3 most important losing weight tips (probably NOT what you’ve tried so far)

These 3 tips will ensure you lose weight.

But if you are the usual human being you may just ignore or discredit them because they seem so simple and they are a change to your current habits.

See if you can stick to these 3 things for a week or two and you will notice a definite drop in your weight.

1. Eat breakfast, a nutritious breakfast, within an hour of waking up.

2. Drink water – not cola, not sugary tea or coffee, not milkdrinks – drink water.  At least 2 liters a day.

3. Keep a food journal and REMEMBER everything you eat during the day. You will likely get a big shock in relation to the mindless grazing you’ve been doing.

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January 6, 2009

January 21, 2010

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As much as we understand that it took a long time of sustained bad eating and exercise habits to be in the shape we’re in, not so deep down we just want quick results so we can feel better now.

You can lose weight rapidly.

But you want to be healthy while you do it and you don’t want to set yourself up for failure. You just have to get yourself prepared and motivated.

Arm yourself with a basic calorie counter book to record your calorie intake and output and you are ready to start your program.

You have to record your data or you are not going to maintain the goals you reach. Be prepared to spend some time reflecting on your data and what it means for you and you will be that much closer to reaching and keeping to goal weight.

Your goal can be achieved in 1 of 2 ways. Your best bet is to combine the 2 components because that will maximise your results.

First – diet. You have to consume less calories than you need. A lot less. So the calories you put in must be the absolute best quality nutritious food you can get.

You will not be eating much of it. Do not go under 1200 calories input per day or your body is likely to go into survival mode and refuse to drop any weight because it is going to protect you from starvation.

Aim for eating between 1500 and 1800 per day and create a bigger calorie/weight deficit with exercise, cardio exercise . If you want to eat more, no problem – it just means you need to exercise more as well.

In order to lose weight quickly, your diet should be low carb and of course low saturated fat. The protein you eat has to be high quality.

You may like to try a quick purge of toxins and parasites from your stomach and intestines to maximise your state of readiness to achieve healthy weight loss.

For your major source of protein, you can alternate between chicken, pork, beef and fish fillets or other prime low fat cuts.

Yes, they are expensive, but again you will not be eating much of them and you will spend a lot less than you currently do on fast food and snacks.

Couple these dishes with fresh salads or lightly steamed vegetables and you will be feeling fine about your diet in no time.

If you want really quick results, try to cut carbs out of your evening meal . No more sides of potatoes, rice or polenta while you are on a rapid weight loss diet.

This takes a bit of getting used to because you are effectively changing the habits of a lifetime, but if its quick weight loss you want, this will certainly help you get there.

To lose weight fast, consider replacing a meal with a protein shake . These mixtures are low fat and high energy. Mix your shake with skim milk or even water if you want to maximise your rapid weight loss results.

Now to component 2 – exercise. And it’s cardio style exercise that is going to achieve rapid weight loss for you. Just start walking and keep going.

Walk for 1 hour a day. Be brisk and focused. You are going to suffer some aches and pains from your cardio workout for several weeks, but that is just your muscles waking up and working through sore points. The discomfort will stop so long as you don’t.

Accurately measure your walking routine both in terms of distance traveled and time taken so that you can insert the data into your calorie counter.

You will notice straight away the benefit of combining exercise with correct diet for the most rapid weight loss results.

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It is not always the bottle of capsules that costs the least that is the best value for money.

Whether you shop on the net, in the supermarket or at the local chemist, you should be able to minimise the cost of your nutritional supplements with a little research.

Shopping on the net is often cheaper than on foot.

The companies concerned do not have the costs associated with old fashioned bulk shipping, storage and marketing of products.

But make sure you look for specific indicators before you purchase your discount vitamins. While you are undertaking a weight loss diet, your calorie intake may be quite limited by comparison to what you are used to.

You have to ensure that you eat the best quality food with the highest nutritional value for you.

Because of the relatively small amounts you will eat, you need to have at least a good all round multivitamin.

Doctors and medical scientists the world over agree that a multivitamin a day is a highly effective method of maintaining health and resistance to stress and disease.

With multivitamins, you can choose a general style or pick of discount vitamins in the multi range specifically for men or for women.

If you tailor your multivitamin to your gender, you don’t need to worry about a separate tablet say, for women, to boost calcium or iron levels.

Always compare what the different brands contain and in what amounts. A cheaper multivitamin that does not give you sufficient B12 will not be worth the money you save.

If you are not eating a serve of fish 3 times or more per week, you will need an omega 3 vitamin supplement to complement your multivitamin.

The most popular source is fish, but there is a vegetarian option. Be aware that some fish based products have a fairly hefty aftertaste – they tend to be the cheaper ones – but you don’t notice the aftertaste after a week or two and it won’t do you any harm.

To boost your metabolism , by maximizing your muscles’ calorie burning capacity, make sure you get enough vitamins C and E.

These are powerful antioxidants that help fight free radicals and protect the cells in your muscles. Your body will function more effectively and you will feel less sluggish.

B vitamins support your metabolism and help with energy production so you don’t get too tired on a weight loss diet.

Green tea, while not a vitamin as such, can be taken in tablet form.

It is widely recognised as an aid to burning fat but is not particularly inspiring or tasty as a drink.

Be very aware of cost per unit and daily dosage of any discount vitamins you buy.

How many pills does the bottle hold in comparison to another brand? What is the daily dosage? If you buy a bargain product for 1/2 the price of the competition product, but have to take twice as many pills per day, you have made no saving.

A product that you have to take once per day is easier for your weight loss diet program than one you have to remember to take morning, noon and night.

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Many men have been raised by doting womenfolk to eat the lion’s share of energy giving food in the form of fatty cuts of meat and meat products.

Mens health issues have therefore traditionally included heart disease, high blood pressure and gout.

Your prostrate would rather you be a vegetarian, but there are certainly many advantages to keep up the animal protein.

The protein you eat every day must be the leanest, most energy packed that you can get.

Fillets of chicken, beef, pork, lamb and fish will provide you with the protein you need to feel full (and therefore stop you craving calorie laden sweet and fatty foods). Protein will give your body the vitality and immunity you require to function at peak performance while losing fat.

To kickstart your new healthy diet, consider a 10 day detox program to balance your metabolism and clean out the accumulated gunk in your stomach, intestines and bowel. It is vital that you learn to love steamed vegetables and fresh leafy salads for a well rounded mens diet program.

Train your tastebuds. It will take several weeks, but they will adapt to this new healthy habit.

Men generally burn more calories even at rest than women. This is due to the difference in make up of the male and female bodies.

Women are actually meant to carry more fat then men and even in the healthy fat range, a fit woman may carry over 10% more fat than a man of similar fitness.

Specifically for a mens healthy diet program while in the weight loss phase, you need to calculate an intake of calories as follows.

If you lead a mainly sedentary lifestyle, limit your intake to 1200-1500 calories per day. If you are active (as you really should be if you want to lose fat and tone up, rather than just lose kilos) limit yourself to 1500-1800 calories per day.

A very active man wanting to lose 1/2-1kg per week should take in 1800-2100 calories per day. Naturally, this is somewhat of a generalisation as the figures are affected by your current weight and the amount and intensity of the exercise you undertake.

Men can be overweight yet fit through exercise and therefore healthier than if you slim down without regard to an exercise program.

Fat that is distributed in the lower half of your body, making you pear shaped, is much less of a health risk than if your fat is clustered around your middle (apple shaped).

If you have a waist measurement of over 102cm (40 inches), that is the cue to slim down and get fit.

A 102cm waist has been proven to be the point of high risk of serious disease, like diabetes, hypertension, stroke and even some cancers.

Regarding Body Mass Index, most unfit and moderately fit men can believe this measurement as a fairly accurate indication of body fitness. The formula is as follows. Take your weight in kilograms and divide it by your height squared (in meters).

For example, a man weighing 90 kgs who is 1.8 m tall would calculate BMI as 90/(1.8 x 1.8) = 27.77. (Overweight)

You need to aim at a 20-25 Body Mass Index to be in the healthy range. Below 18 is underweight, over 30 is obese and over 40 is morbidly obese.

Now while it is true that Arnold Schwarzenegger had a BMI of 35 at his peak and Lou Ferrigno (The Incredible Hulk) clocked in at 32, it is probably fair to say that if you have a BMI this high, it is not because you are one of the fittest bodybuilders in the world, but you actually need to lose quite a bit of fat.

If you are looking for a mens diet program specifically as an abs diet, then you what you need is low carb and low calorie.

Because you’ll need to be very active to form and maintain a great 6 pack, you should ingest at least1800-2100 calories per day and create a greater calorie deficit with serious cardio exercise coupled with resistance workouts that focus on your midsection.

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Severe calorie control to the point of malnutrition will do this. This is very detrimental to your goal of losing fat and getting fit.

You have to shun any diet program that specifies an intake of less than 1000 calories per day.

This is not enough fuel or nutrition for your body.

It is far better to have a regular weekly exercise program that strips your fat away than to be constantly dieting, lacking energy and endangering your short and long term health.

Women who obsess about the proportional size of particular areas of their body, often the thighs, are inviting health problems by fighting their natural body shape.

You can sculpt your body to some extent, leaning down your thighs and waist and building up your shoulders, for example, but your basic overall proportions have been set in concrete as a result of your genetics.

You have to Make the most of what you have, whether you are predominantly mesomorph, ectomorph or endomorph in shape rather than setting yourself up for failure in chasing the impossible dream.

Specifically for a womens diet program while in the weight loss phase, you need to calculate an intake of calories as follows. If you lead a mainly sedentary lifestyle, limit your intake to 1000-1200 calories per day.

If you are active (as you really should be if you want to lose fat and tone up, rather than just lose kilos) limit yourself to 1200-1500 calories per day. A very active woman wanting to lose 1/2-1kg per week should take in 1400-1800 calories per day.

Naturally, this is a general rule of thumb and it is affected by your current weight and the amount and intensity of the exercise you undertake.

You can be overweight and fit through exercise and therefore healthier than if you slim down without regard to an exercise program.

Fat that is distributed in the lower half of your body, making you pear shaped, is much less of a health risk than if your fat is clustered around your middle (apple shaped).

If a woman has a waist measurement of over 88cm (35 inches), that is the cue to slim down and get fit.

An 88cm waist has been proven to be the point of high risk of serious disease, like diabetes, hypertension, stroke and even some cancers. Failing to look after yourself can lead to preventable conditions such as yeast infections making exercise quite uncomfortable.

If you eat properly and exercise regularly but can’t shift your excess weight, you should ensure there is no other more sinister reason for you being overweight, like an infestation of parasites in your stomach or bowel.

At the time of menopause, it is common for women to gain up to 3kgs of weight, even when you don’t significantly change what or how much you eat.

The hormonal changes that occur at menopause tend to cause a redistribution of fat from lower to upper body areas, so your diet program in the latter half of your life needs close monitoring to avoid increased health risks.

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You know that if you fail to plan, you plan to fail. Writing everything down is an integral part of your weight loss plan.

1. By recording everything you eat in a day plus the energy value of your exercise, you have an accurate record to consider in planning your diet and exercise program.

2. As well as an aid in planning, keeping a food journal helps you to identify problem foods or drinks that you continue to consume.

Knowing what they add to your calories and their (lack of) nutritional value helps you with the decisions you need to make about these items.

3. Analysis of your journal will allow you to identify and understand eating and exercise patterns and the effects of cheat days, hormonal changes and other events affecting your weight loss plans. 4. Keeping a journal helps to prevent calorie amnesia. It is one of the best how to lose weight tips you can take advantage of.

You know, you reckon you “only” had 1500 calories on Sunday, but thinking back, there was that piece of cake and the glass of beer and….

Calorie amnesia is one of your greatest enemies and you can minimise it by writing accurate data every evening in your weight loss journal.

5. If you need an injection of self discipline or motivation, there is nothing to beat seeing your daily figures in indisputable black and white before your very eyes.

There is no secret to easy weight loss but if there is a magic pill, it is the weight loss journal.

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It is no good losing weight and getting sick or lethargic with a fad diet, damaging your health short, medium or even long term.

You might as well stay fat and unfit if you cannot lose weight safely.

How to lose weight safely involves 3 interconnected aspects.

1. A plan to lose weight that you follow every day and review regularly.

How long to lose weight?

Well, you aren’t going to like this, but the more slowly and deliberately you take weight off, the more chance you have of permanent weight loss than if you go for fast weight loss.

It is also better for your short medium and long-term health to take it 1/3 to 1/2 kilo per week on average.

This is how to really lose weight forever.

2. A balanced easy, simple diet. You have to ensure that you are putting enough energy into your body in the right nutritional balance to keep yourself at a healthy peak.

Take a good quality multivitamin every day to supplement your diet. If you are not spectacularly fond of fish, swallow some Omega 3 as well as your multivitamin.

You can find plenty of well priced vitamins if you want to shop on line at bodybuilding.com.

These 2 products should ensure that, with a simple easy diet, you will maintain good health.

3. A regular brisk exercise program 6 days a week. (Most people who lose weight safely and keep it off choose to walk as a central part of their exercise program).

Walking is low impact and therefore a good exercise for how to lose weight safely.

Once you have gained some fitness over a few months of walking, you can add in other styles of exercise with minimum strain to your body and energy levels.

Try to read your body so that you can tell the difference between your mind being lazy about exercise and your body saying, “I need a break, just a short breather”.

If you overtrain and/or under eat, you will be dragging yourself out of bed, tired before you begin the day.

You will tend to pick up coughs, colds and flu-like symptoms if you are overdoing it.

If after you’ve developed a healthy eating plan and a regular exercise routine , you are not looking forward to your energy giving food and mood lifting exercise every day, then you are probably wearing yourself out or perhaps forgetting to eat enough protein or to take your daily vitamins.

Document all that you do . Diet and exercise for each day must be accurately recorded and referred to if you are going to be logical about how to really lose weight safely.

If you are not, then you are simply doing a lot of unplanned guesswork.

Having the figures in front of you means that you can make informed decisions about tweaking your diet and exercise programs in order to continue to lose weight safely.

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You cannot throw down a few tablets every day, change nothing else and expect a miracle.

Think of competitive cycling or even athletics. All athletes take supplements to enhance their performance.

Some natural, some chemical. Some legal, some not.

If you or I get on a running track or road bike after taking a course of performance enhancing products, we are not going to have a snowflake’s chance in hell of being competitive (unless you’ve been training behind my back).

It’s the same with weight loss. You can buy products that act as an aid to hasten results when you are doing the right thing by your body.

When you combine these products with eating a healthy balanced diet and getting regular exercise you are on a winner for more rapid fat loss. Effective fat loss supplements may work by increasing your energy levels and metabolism. They may inhibit or “block” the conversion of carbs to fat. Don’t be tempted in your search for the best diet supplements to buy a smorgasbord of items and tip them all down your throat.

Apart from the obvious expense, you will have no idea which product is doing best for you.

Instead, experiment with a couple of complementary products and gauge their impact over a period of several weeks. They need time to work, like every other part of your lose fat, get fit program.

When you take a product in shake form, always mix it in either skim milk or water (an acquired taste, but you get used to it). Mixing in full strength milk will negate any fat loss benefits.

These shakes satisfy your hunger pangs , help to break down body fat and keep carb and fat intake to a minimum.

Popular natural supplements include caffeine and green tea. Caffeine is a natural stimulant found in tea, coffee and cocoa.

It will increase your awareness and alertness. It decreases fatigue and promotes fat burning at a high level. Green Tea aids weight loss and can be taken as a drink or in capsule format.

If you are interested in fat loss supplements as part of a bodybuilding program, you may like to download a FREE copy of this comprehensive supplement E-Book from bodybuilder.com

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Most people who lose weight with or without dieting do not achieve permanent weight loss.

People lose weight in an amazing variety of ways according to the diet advice they choose to take, from liquid diets, to high protein diets , to Atkins, Weight Watchers, “idiot proof” diets, fat burning diets and beyond.

It is a matter of what works for your individual circumstances.

How you go about losing fat is quite an individual journey without many rules except the indisputable one.

You have to eat less than your body needs in order to lose weight.

That’s a given.

Once the fat is off, then what? Scientists at Brown and Colorado Universities have cllaborated to discover that while you can take whatever path gets you to goal weight, the methods you have to use to achieve permanent weight loss must include at least the following 3 tactics.

1. You have to stop dieting for weight loss and start eating for a weight control diet for life.

So although you can take in more calories once you reach goal weight, what you eat must be nutritionally sound. Never return to the eating habits that got you fat in the first place.

2. You have to keep moving . Don’t give up the exercise. Once you are fit and trim, you have to keep moving it or you’ll lose it.

3. Continue to monitor your weight and fat percentage. Keep a record in your weight control journal (remember it used to be your weight loss journal , but times have changed). Don’t get paranoid but be alert for any significant trends and fix them before they get out of control.

To maintain your goal weight and keep a hold of that wonderful positive feeling of having done what you once thought was an impossible dream, you have to use these 3 keys.

Keep EATING well. You know exactly how to do it. Keep u the regular EXERCISE. Exercise should have become an unshakable and thoroughly enjoyable habit by now.

When you slip up as we all do, FORGIVE yourself for the fall and get straight back into the diet and exercise that has done so much for you.

You will not fail to maintain your goal weight if you can follow this diet advice.

When can you start to believe that your weight loss is permanent? After 1 year at goal weight, you have a 60% chance of staying there.

After 2 years this increases to 75%. After than, you have only a marginal probability of slipping back into the poor eating habits and lack of exercise routine of the past.

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If you want to lose weight fast or kick start a long term diet and fitness program, consider meal replacements.

If you are training to build muscle bulk or lean muscle, protein rich shakes and bars give you a burst of energy prior to a workout.

After your workout, you can drink another shake to feed your muscles.

These products inhibit the conversion of carbs into fat and help to promote fat loss and the building of lean or bulk muscle, depending on the individual product and your exercise program.

Liquid meals and protein bars are very handy to keep at work or home for a quick alternative to fast or fatty food choices.

A protein bar or shake made on skim milk or water is going to beat a Mars bar for an energy boost every time.

The taste is just as good, but different. Give your tastebuds a bit of time, but no choice and they will learn to love this food option and not miss the fatty treat at all.

These products give you a feeling of fullness. They boost energy levels and increase metabolism and therefore work on burning your fat at an increased rate. You shouldn’t worry unduly about the “unnatural” or “chemical” nature of some meal replacements. Just be informed. Read labels and make sure that the product is suited to you.

You’d have to go a long way to find anything that is worse for you than the fatty fast foods and fizzy drinks being guzzled all over the world every second of the day.

Beware of drinks and bars that while low in fat are high in sugar. If you don’t work the sugar off in exercise, it will convert to fat deposits, as will excess carbs – much more readily than protein.

As with anything you eat, give these foods time to enter the stomach before you declare yourself still hungry and go on the hunt for more calories. Give the product 20 minutes and you should feel a pleasant, not uncomfortable full feeling.

Meal replacement comes from the: Quickest Way To Lose Weight where you get body type diet, idiot proof diet and lose love handles information that works.

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Workout routines that you can follow in your own home are just as valuable for you as formal exercise classes or those involving working out with shared equipment.

A home fitness workout means you can assign time for your exercise when it suits you.

Whether you are an early riser or a night owl, so long as you have some basic equipment handy, you can complete your daily exercise routine.

The important thing to remember is that if you work out at home, you have to be extra vigilant that you actually do complete your program, rather than thinking, “I’ll start again tomorrow”.

Exercise amnesia being what it is, you will end up exercising rarely but fooling yourself that you are working out almost every day.

For that reason, you need to write down the important data related to your exercise each day: time taken, intensity, calories burned and any relevant comments.

This data should be displayed prominently.

The fridge is a great place; you’ll never miss it there. Or it could be written each night in your weight loss journal. See my pages on Calorie Counting and Weight Loss Journals for more useful information on this topic.

What sort of exercise you do depends on what you enjoy and what sort of movements and intensity suit your situation.

This may well change over time as you gain flexibility, cardio endurance, strength and confidence.

Have a look at my review of Turbulence Training, a quick,simple and fun exercise program that you can do anywhere with little or no equipment.

Many people work out to Yoga DVDs or Fitness DVDs . For many of these videos, all you need are loose fitting or stretchy clothes and a yoga mat to soften the impact on your body of floor exercises and to stop you from slipping when holding a pose. A treadmill or stationary bike is another great alternative. You can read a book or magazine or watch TV or hold a conversation while you complete your exercise.

Try to keep going for at least 10-15 minutes when you start out, but go at a low level of resistance.

Increase the length of time first till you are doing around 45 minutes and then increase the difficulty of the exercise by cranking up the resistance of the machine.

You should get used to the time the exercise will take before putting any pressure on your workout.

Consider consulting an online personal trainer for a home fitness option. You can access a reputable trainer very rapidly on the net and their conversations with you will be tailored to your exact needs.

Having an expert to talk to in private can make all the difference.

If your main reason for wanting to work out at home is a feeling of anxiety about getting fit in public, you may need to address the root cause of your negative feelings so you can get to the gym and go out for mood lifting walks.

A home fitness program is however a flexible option if you have the self discipline to see it through.

Home fitness comes from the: Quickest Way To Lose Weight where you get body type diet, idiot proof diet and lose love handles information that works.

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Well, that’s sort of right and sort of wrong.

No, you do not have to go in for counting calories if you want to lose weight.

But if you don’t count calories, then you have to count something else, like points in a Weight Watcher’s Diet or grams of protein, carbohydrates and fats if you want to be very technical and precise about your low fat eating habits.

You must accurately measure what you are eating as well as how much energy your exercise takes up.

Take it as read that you have to measure what you are eating in some way.

By far the easiest way to accurately measure your energy intake and output is by using a calorie counter.

You could go for counting kilojoules, but most people find the huge numbers used in this measurement to be rather off putting and difficult to handle. Record your findings daily in your weight loss journal .

Counting calories is easy with most food products because all processed and packaged foodstuffs that are sold to you come with nutritional information on the side of the packet. For all other items of food you eat, such as fruit and vegetables, get yourself a cheap little calorie counter book that will give you not only the calories in the food you have chosen, but valuable information on whether it is low fat and what proportion of protein and carbohydrates it contains.

You will need to use a set of kitchen scales to help in your measuring. Do not rely on estimation and approximation. People always tend to underestimate portion size in a wishful thinking type way.

It is a proven fact the world over that people who undertake daily counting of their calories by recording, analysing and reflecting on accurate dietary figures are most likely to attain and maintain their goal weight.

That should be incentive enough for you to take up this worthwhile practice.

Choose a quiet moment at the close of your day to write down your stats.

Reflect on what you have achieved throughout the day and what you should modify for the next.

If you count calories as part of your daily routine and analyse what you have eaten and when, you can even start to make connections between what you eat, when you eat it and why you eat it.

If, for example, you eat because you are bored or lacking energy in the long afternoon, you can change this habit because you have recognised and acknowledged the connection.

You can do something very positive to fix the problem once you have the tools to pinpoint it.

Counting calories is very important for your health and fitness. Knowing the proportion of proteins, simple and complex carbohydrates, high and low fat foods and vitamins and minerals you consume is an integral part of good practice.

The tactic of counting calories will set you up for a big win in your efforts to lose fat and get fit.

Calorie counting comes from the: Quickest Way To Lose Weight where you get body type diet, idiot proof diet and lose love handles information that works.

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What is metabolism anyway and what advantage will you gain in order to burn fat?

Metabolism is the rate at which your body burns fuel while at rest. Some people have a naturally slow or fast metabolism, but what you eat and drink and how you exercise can affect the rate at which you are able to burn fats.

Here are 5 simple and effective ways to get motivated and boost your metabolism.

1. Drink water. At least 2 litres per day, more if it is hot and more if you are exercising heavily. When you are dehydrated, your metabolism drops markedly.

If you drink half a litre at least 4 times a day, you can raise your metabolism by 30%. Another advantage of increasing your water intake is that water makes you feel full without adding calories, staving off hunger cravings.

2. Eat breakfast. This meal is least likely to become body fat as your body burns up what you eat for breakfast throughout the day.

Breakfast kick starts your metabolism and sets you up for the day, so you should never skip it. Eat the right foods and you will create a calorie deficit.

3. Avoid alcohol and saturated fats. Saturated fat should make up no more than 10% of your daily calorie intake (but you can have another 20% worth of unsaturated fats, which are great energy boosters).

Both alcohol and bad fats will slow down rather than boost metabolism. They make you feel sluggish and disinclined to workout.

4. To increase your metabolism through exercise, either break up your routine into several shorter sessions or simply do more incidental exercise throughout your day.

Climbing the stairs instead of taking the lift, walking to a colleague’s desk rather than sending an email, parking further from the office and walking the distance and playing actively with the kids or dog will all help to increase your metabolic rate.

Look for ways to increase your incidental activity and your metabolic rate will improve.

5. The more muscle you have as opposed to fat, the better your metabolic rate will be. This applies to both lean and mass muscles.

As well as weighing heavier than fats, muscles require more energy than fat at rest, so the more toned and fit you are, the faster your metabolism will be.

Boost metabolism comes from the: Quickest Way To Lose Weight where you get body type diet, idiot proof diet and lose love handles information that works.

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What causes food cravings?

Well several things can be coming into play.

Your body could really need some sustenance to keep it well fuelled.

However, it is more likely that you do not feed your body the right food at the right time of day and therefore your stomach is craving food.

You may have made a habit of eating particular treats in certain circumstances.

Food cravings are a bit like the conditioning Pavlov applied to dogs in his stimulus/response experiments.

If you have created a habit of long, leisurely afternoon teas or night time treats, you start to crave food – sugary, fatty and/or salty treats every day at the “right” time and place.

Controlling food cravings means a re-alignment of your daily food intake .

If you are eating the bulk of your food towards the end of the day and starving your body by skipping a proper breakfast and lunch, you are setting yourself up for food cravings.

“I need a sugar hit” is an excuse for sliding a diet busting bar (or three) of saturated fat down your eager gullet. You will not “need” a sugar hit if you eat at regular intervals throughout the day.

Small meals consisting mainly of complex carbs, unsaturated fats and protein will inhibit food cravings.

Always eat a proper breakfast and lunch in order to conquer food cravings.

Prepare attractive to the eye, healthy snacks for mid morning and mid afternoon.

Have them on hand to stop you heading out in search of a nutritionless greasy spoon or a sly fat-filled vending machine.

Eat a small dinner and have a nutritious snack about an hour after your evening meal.

Recognise the “eating by association” habits you have grown into and devise tactics to avoid them.

You can go for a walk, ring a friend, bath the dog – anything that gets you out of the place and time where you would normallystart thinking about little treats and giving in to your food craving.

Craving food comes on and goes away again like a wave. If you can hold out against food craving for 20 minutes, the moment will have passed and the next food craving you get will be less intense and easier to ignore. Willpower can be learned, but only if you really want to learn it.

You must ensure, however that you are eating properly and fueling your body well or you will not manage to conquer food cravings.

Conquer food cravings comes from the: Quickest Way To Lose Weight where you get body type diet, idiot proof diet and lose love handles information that works.

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Aerobics is not confined to a specific fitness class at the gymnasiums.

The most popular forms of aerobic or cardio exercises are walking, jogging, running, cycling and swimming.

Anything that elevates your heartrate to 80% maximum capacity and keeps it there for a minimum of 20-30 minutes is good aerobic exercise.

To calculate your maximum heart rate, subtract your age from 220. To get 80%, divide that number by 5 and multiply by 4.

You can check your elevated heart rate when exercising by finding the pulse in your neck, but it’s much more convenient and accurate to use a heart rate monitor for this.

The most common mistake people make when undertaking aerobic or cardio exercises is to go too slow.

Any exercise is good exercise, but if your objective is losing fat, you cannot just shuffle along or you will not achieve the gains that you are after.

Walking is the best of aerobic exercise for weight loss. It requires no training and little equipment. Invest in a good pair of shoes and clothing that whisks the sweat away from your body so that you do not chafe.

Walking can be done anywhere at any time and if the weather is too bad, there is always the treadmill at the gymnasium. Here you can even read a good health magazine while you step it out.

Running and jogging lift your heart rate easily to an aerobic level, but you need to be devoted to them and not prone to ankle, leg or back injury, as both these activities are high impact on your legs.

If you run at the gym the treadmill provides a safe and level surface. You can also jog or run using an elliptical trainer, which is a very popular piece of exercise equipment at all good gyms.

Swimming, like walking, is low impact and it suits some people very well. Keep in mind that you are limited by time and location and weather to some extent, especially if you happen to be a keen ocean swimmer.

Cycling is another low impact activity and an excellent method for losing fat through cardio exercise.

Like walking, running and jogging, you have the all weather, controlled gym environment if you favour a stationary exercise bike.

Of course, you can always invest in a treadmill, elliptical trainer or stationary bike for use in your home at a convenient time and place.

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On a high protein diet you will lose fat and gain either lean or mass muscle according to how you train in conjunction with your high protein, low carb diet.

A protein diet plan is a good idea for anyone wishing to lean out or bulk up.

Protein has received some very bad press over the last few years, but with a sensible high protein diet plan, you will do no harm to your body.

The word “protein” is derived from a “Protas” a Greek word meaning “of primary importance” and the ancient Greeks had it right.

Protein is an essential element of any balanced diet . It is responsible for muscl maintenance and building and tissue repair.

It contains hormones and enzymes essential for our bodies to function properly.

Protein breaks down into amino acids, some essential, some non-essential.

Without enough protein, (how much protein is enough?) we leave ourselves open to a much greater risk of disease and infection and if we take in too little protein long term, our body functions will begin to shut down.

People who are wary of protein are often not thinking of the types of excellent protein sources you would see in a list of high protein foods.

They are usually thinking of a mixed grill type diet of fried eggs, bacon, sausages and lamb chops that are not only sources of protein but swimming in saturated fat. It’s the fat, not the protein that is the problem here. Meats are a great source of protein, but you still have to be very selective to get the right cuts without the fatty bits.

Here is a list of high protein foods for a high protein diet plan to help you not only with your choice of meats but of all of the basic ingredients for your protein power diet.

List of high protein foods

• Chicken breast (a better choice than legs or thighs for maximum protein)

• Lean red meat without much visible fat (fillets are ideal)

• Pork fillet or cutlets

• Fish (don’t avoid oily fish, the omega 3 is a bonus)

• Eggs (the whites are the best bit for protein)

• Cheese (also high in fat, so limit how much you eat)

• Cottage Cheese (amazingly high in protein and low in fat. A great evening snack with a little fruit or a few nuts)

• Milk (skim is best for low fat)

• Yoghurt (go for the low fat types)

• Legumes (peas, beans, peanuts…all decent sources of fibre as well)

• Grains (rice, wheat, corn and rye are great; they are also a decent carb source)

• Nuts (walnuts, almonds and cashews are the best and lower in fat than other options)

• Seeds (especially pumpkin, sesame, sunflower and flaxseed – all good in a breakfast muesli mix)

• Lentils (high fibre, low fat)

• Soybeans (soy flour is a good substitute for wheat flour in recipes. Soy is a major ingredient in many commercial protein drinks)

Protein from natural food sources is important for your daily diet, but for a high protein diet plan that really addresses the needs of your developing muscles, you should look to protein supplements to feed your muscles before and after workouts.

Protein supplements in the form of shakes made on water or skim milk or protein bars are also great mid morning and afternoon snacks. They inhibit food cravings , help burn fat and provide slow release energy to your system.

High protein diet plan comes from the: Quickest Way To Lose Weight where you get body type diet, idiot proof diet and lose love handles information that works.

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Weight loss supplements for quick weight loss

3 things you must know about diet products

1. Which weight loss supplements do not work?

2. Which diet pills and powders can work?

3. How to get quick weight loss with weight loss supplements

Which weight loss pills do not work?

There are some diet products that can never work for quick weight loss.

The diet pills that will fail you every time are those that promise fantastic results over a very short period of time with no change in your eating habits or exercise routines.

These “best diet pills” are thrust upon a desperate to lose weight market with clever emotional promotions and promises you want to believe, like “never ever feel hungry” and “no exercise required” and “eat your favourite treats and still lose weight”.

These best diet pills are a dream in a pretty capsule.

What is worse than diet pills that do not work?

Believe it or not, you can do worse than waste your money on best diet pills that do not work.

You can destroy your health with harsh, quick acting medications that purge your bowels and dehydrate you so that it seems you have lost a “pleasing” few kilos.

Drained, depleted, pale and faint is not the look you are after – it is not attractive and you’ll feel miserable.

If you swallow enough of this medication, your organs will give up on you and you won’t fix that without an operation and a kindly (deceased) donor. It’s that serious.

You can do much better for yourself with weight loss supplements. Your body deserves it and quick weight loss shouldn’t be quite that quick that it threatens your very life.

Which diet products or weight loss supplements can work?

Meal replacements work. Meal replacement shakes and bars can make a lot of difference to your quick weight loss progress.

Protein shakes and bars are weight loss supplements that can reduce cravings while giving you the nutrients and energy your body needs to lose fat fast.

For a quick energy boost, you need whey protein. For slow release energy, casein protein will reduce your food cravings.

Find excellent detailed and accurate information and guides on weight loss at WeightLossSupplementsGuide.com

Herbal Supplements work. Herbal supplements made from coffee beans, green tea, ginger extract or hoodia gordonii among many others are a natural appetite suppressant and/or increase metabolism to help with weight loss.

But they don’t work against your lifestyle. They only support and enhance the good work you do for your body. You still have to eat right and exercise, not loll about on the couch mainlining chocolate.

Vitamins work. Multivitamins are health supplements. As you cut back on your food intake, you stay healthy and motivated to eat right and work out briskly. Vitamin B aids efficient digestion, vitamin C is now known to help with fat loss.

Fat burners work. They definitely drop your body fat percentage. They may block fats and/or carb absorption by your body. You have to take them with caution and monitor your hydration levels. Unless you are willing to drink 2 or more liters of water a day, forget fat burners.

3. How to get quick weight loss with weight loss supplements

First, quick weight loss is a matter of weeks and months, not days. Diet products can speed up your weight loss, but no miracles are going to happen.

Fast weight loss diets that promise you days to a slimmer you is either an outright scam or a diet product that is dangerous to your health.

Second, weight loss supplements are just that – supplements . They help with quick weight loss.

You cannot drink a liter of green tea with 1/2 a chocolate mud cake and expect the green tea to cancel out the cake.Nice thought, but it cannot work.

The free Bodybuilding.com supplements ebookgives a good rundown on a comprehensive range of supplements. Bodybuilding.com are the biggest sellers of supplements in the USA and they do a lot of research to get the top products.

By contrast Tom Venuto, a competitive natural bodybuilder reckons you don’t need many supplements at all. His book, Burn the Fat Feed the Muscle is the best regarded fitness and weight loss ebook ever published. It is a big, long read and it does cover everything you need to know in great detail. He does support basic supplements, but does not shout it from the rooftops.

A cautionary word about packaged diet meals

While diet meals that are conveniently packaged for you are ready to go, with accurate dietary information on the side, be alert and a little alarmed about them.

Be aware that these meals are costly for what they give you. If you can find the time to prepare your own food, you will save money and know exactly what goes into each meal.

Look out for packaged diet products meals that are low fat but high sugar. If you take in too much sugar, your body will turn the excess calories to fat.

Be wary of packaged diet products that are low fat copies of your favorite high fat and high sugar choices. You will never wean yourself off poor eating habits if you choose low calorie copies of the food your really should not be eating.

The idea of losing fat, getting fit, looking great and being happy for life is to make the right food and exercise choices.

If you have a problem giving up pies, cookies and pastries deal with it. Don’t disguise it. Otherwise, what are you going to eat when you crave a piece of cake and the low fat option is not available…?

Diet products comes from the: Quickest Way To Lose Weight where you get body type diet, idiot proof diet and lose love handles information that works.

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What you need to know so you can really lose weight

Where do you look for decent health and fitness information?

You want easy weight loss and you want to get moving on improving your diet and fitness now.

There are some absolutely fantastic health and fitness guides available to you in the form of books, videos, magazines and Ezine articles.

But you definitely don’t want to waste your valuable time. I’ve selected the best information available and made these products quickly accessible for you.

5 Simple Steps to Fat Loss

I get a lot of emails from people who are desperate to lose weight. They feel they have tried everything. They are confused and frustrated, but not defeated – they are still willing to listen to good advice.

For this reason, I wrote 5 Simple Steps to Fat Loss and set it up as a free report for all visitors to my site. Each of the 5 steps is important and deserves time to be absorbed by the reader, so I set this report to be accessed over 5 days.

Download your copy of 5 Simple Steps to Fat Loss by filling in your details below. Check your email account for my confirmation email and you can get started on the step 1 of my report straight away. Please check your junkmail folder if you cannot see the confirmation email.

Now, what other health and fitness information can I give you?

Do you know about foods that heal? Foods that lower cholesterol naturally? It is a simple process to add foods into your daily diet that give you excellent cholesterol lowering results.

Explore the dietdon.com Weight Loss In A Flabby Legs, Flabby Thighs And Bellyfat World for some excellent informative and entertaining fat loss and fitness articles.

If you are looking to decrease the stress in your life (and who isn’t?) examine this detailed and accurate information on stress and how to reduce it using antioxidants.

Fitness Videos. My selection covers the pick of a wide range of diet and fitness products. With easy weight loss in mind, I have collected videos (or DVDs) that will appeal to your interests.

You should not be afraid to try something new with regards to instructional videos, but you need to keep in mind the things you know about your health and fitness goals.

Do you want all over body tone? Do you want to build strength? Would you prefer to gain muscle mass? There are specific expert health and fitness videos for whatever aspect of diet and fitness you choose to concentrate on.

Yoga Videos. This seems a very narrow and specific focus at first, but yoga covers a huge range of exercise techniques, from the peaceful and meditative approach through slow stretching posing for core strength and flexibility to surprisingly fast paced and aerobic style workouts.

Yoga is an ancient practice, but in recent times it has achieved world wide popularity with proven diet and fitness benefits. It is advisable to learn the yoga style of your choice from an expert video rather than a local backyard practitioner.

Fitness Books. There is an abundance of fitness books on the market, with new ones published daily, all of them claiming to have the best health and fitness information.

You want to be certain that the price you pay for a health and fitness book is worth the investment. You have to have real value for money. A diet/fitness book is something you want to refer to often.

It has to be easy to read with readily accessible diet and weight loss information at your fingertips when you need it. I think you’ll be happy with the collection I have assembled.

Health Magazines. I love them. You can flick through the glossy pages, pause at whatever grabs your attention, have an initial breeze through the whole deal and come back time and again to read particular sections in detail and have another look at the inspirational pictures.

They are also a great diversion for your long, long aerobic workouts on the treadmill, elliptical or exercise bike. This alone makes them invaluable to me. I read and recommend a wide range.

Calorie Counters. You can lose weight without calorie counting, but – and it’s a big but – the chances of you maintaining your goal weight are slim if you don’t use these handy little tools.

What seems like a chore in the first days and weeks becomes an excellent health and fitness habit over time.

Ezine Articles. Careful here. The thing is, on the net, everyone’s an expert.

Mostly though, if the author has a lot of articles at a reputable site like Ezine Articles or Searchwarp you are on a winner with information on diet, exercise, weight loss and health and fitness.

There is a lot of excellent health and fitness information available to you. You know what you want to find out about.

It is just a matter of finding the right health and fitness information and benefiting from that information in these well compiled videos, books, magazines and articles.

Health and fitness information comes from the: Quickest Way To Lose Weight where you get body type diet, idiot proof diet and lose love handles information that works.

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Unfortunately a great many people the world over do not eat enough foods with fiber.

High fiber foods are going to help you to maintain good digestion, aid in the avoidance of heart disease and colon cancer, lower your cholesterol and help to prevent some types of diabetes.

A list of high fiber foods for your high fiber diet will not contain any meats or meat products (unless fiber has been added to them).

You won’t find any dietary fiber in fruit juices, either.

In fact fruit juices are really not a healthy option in your diet (unless they’ve been modified; check the label).

Sure, fruit juices contain minimal or no fat, but they are generally very high in sugar, a simple carb that converts readily to fat if you do not use up the energy they provide by doing regular exercise.

You can drink your dietary fiber if you need to – plenty of dietary fiber supplements exist, but they are no substitute for foods with fiber. Plant foods give us our fiber naturally along with other nutrients and minerals that your body is probably also missing out on if you currently have a low fiber diet.

In the USA, the average fiber intake is around 12grams per day. Here in Australia, it is less than 20grams. The figure you should be aiming at is 25-35grams of dietary fiber per day. Once you hit the magic number of grams of fiber you will be passing firm stools at least once a day. They will be about the size of a small banana.

Your bowel motions should be quick and without discomfort or straining.

Be warned, however, if you increase your foods with fiber intake suddenly rather than gradually, you are going to suffer stomach and intestinal cramps for a period of time. Best to increase a few grams a day.

There are 2 types of dietary fiber.

Soluble Fiber.

Soluble fiber excretes bile acids from your small intestine and helps you to digest your food properly. It helps to lower blood cholesterol.

For your share of soluble fiber in your high fiber diet, make choices from within this list of high fiber foods.

Fruits Berries Vegetables Psyllium Seed husks Flax seed Oat bran Barley Dried Beans Dried Peas

Insoluble Fiber.

Insoluble fiber is also known as roughage. It absorbs water, increases your fiber bulk and helps to clear out your gastrointestinal waste.

Eating plenty of insoluble fiber means you need less calories to feel full for a greater length of time. Goodbye food cravings.

To get your share of insoluble fiber in your high fiber diet, make choices from within this list of high fiber foods.

Wheat bran Corn bran Rice bran Wholegrain cereals Wholegrain breads Dried Beans Dried Peas Nuts Seeds

To get the best understanding of exactly how much fiber a particular fruit, nut, vegetable or grain will afford you, it is worth investing in a cheap little calorie counter book that will also give you fat, protein and carbohydrate values of foods.

Foods with fiber will do wonders for your general health as well as your fat loss program.

In order to be able to consume 25-35grams of fiber in your high fiber diet, try the following tips.

1. Drink at least 2 liters of water a day

2. Ditch the refined grains in breads and breakfast cereals – the less processed the food, the better for you. Go for wholegrain breads, flours and cereals.

3. Always eat breakfast within an hour of getting out of bed. A homemade muesli mix of dried fruits, nuts, whole oats and bran with low fat yogurt is ideal.

4. Add high fiber foods to your usual meals and snacks. Bran can be readily added to yogurt, chickpeas, lentils or kidney beans will add depth of flavor to a casserole.

5. Eat fruit, raw nuts and vegetables throughout your day as between meal snacks.

6. Get some regular exercise. Exercise strengthens your abs and gets your gut working.

If you find all of this a bit difficult all at once, consider a fiber supplement to get you going (in more ways than one!)

High Fiber Diet comes from the: Quickest Way To Lose Weight where you get body type diet, idiot proof diet and lose love handles information that works.

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Do it right to get the maximum benefits

It’s a real shame to look around the gym and see people training their hearts our for fat loss and muscle gain and knowing that if they would just heed a few simple exercise tips, they would be much better off.

Just a little applied knowledge can make all the difference.

Building Muscle the Wrong Way

So you can avoid some basic mistakes at the gym, I’ve published a 3 part report by Vince DelMonte, the hardgainer’s hero Building Muscle the Wrong Way.

Former Canadian triathlete and current national fitness model Vince writes with the skinny guys and girls in mind.

But what he has to say in Building Muscle the Wrong Way has relevance to people of all body types.

Download your free copy of Building Muscle the Wrong Way by filling in your details below.

Check your email (and junk folder) for my confirmation and you will receive Building Muscle the Wrong Way right now.

Exercise tips for rapid weight loss and muscle gain…

…whether lean or mass muscle.

Although you can’t really target one set of muscles in total isolation, there are exercises that make particular muscles work more productively to the extent that you will burn the fat around them much more effectively.

While you can concentrate on dedicated workouts, you should not ignore whole body exercises.

An excellent full body workout routine gaining worldwide popularity uses kettlebells. Kettlebell workouts are great for both muscle strength and endurance.

A more familiar workout that targets the whole body has to include the dreaded squat.

The squat is at the top of the heap (along with deadlifts) as one of the most effective overall exercises for stimulating body composition changes (muscle gain and fat loss.

Find out how to perform the frontal squat, the ultimate hard body exercise in this illustrated article by Mike Geary.

Mike is the author of The Truth About Abs which I have reviewed here. If you find the squat too daunting, you can get almost the same effect with the leg press, which is easier because the machine helps you to do it with good form.

To speed up your fat burning you can boost your metabolism. This means that you can make the most of the physical activities you do every day and get your body using the food you put into it most effectively.

A slow metabolism will not stop you losing fat and getting fit. Only your state of mind can stop you.

A general rule of thumb for taking fitness and health advice is that if exercise tips sound too good to be true, they probably are.

Any fitness tips that involve minimal effort for maximum reward should be viewed with a great deal of skepticism especially if money is required to change hands before the information is given.

If you feel you need more than just fitness tips to get you motivated, checkout this experienced and professional personal trainer online group of fitness coaches.
You should expect to do some work for the reward you crave. You don’t get anything for nothing in this world and nowhere is that more true than in the pursuit of fat loss.

Having said that, there are a lot of exercise tips you can profit from to make your fat burning activities more productive, whether that be more rapid or more effective or both. Quality health advice is evolving all the time, thanks to the importance placed on the training of athletes in most countries.

Huge numbers of scientists and fitness professionals do nothing else in their working day than developing fat burning and fitness programs .

Much of their research filters down to us as health advice and fitness tips from which we can all benefit.

To lose fat, most people have the best results with some form of regular aerobic exercise . 6 times a week for 45 minutes to 1 hour of sustained activity is optimal.

Aerobic exercise does not have to mean taking an energetic class where you are required to leap and twist and sweat till you drop.

The best aerobic exercise for fat burning is also the easiest and cheapest. It is low impact and is the most convenient.

You really should walk if you want to lose weight and keep that weight off. Keep on walking. Don’t let anything stop you.

If you walk briskly every day for a sustained period of time, you will burn fat and keep the weight off. You will gain muscle tone and get fit.

It costs you nothing and brings you the rewards you seek. Walk.You will never regret it. This is the best exercise tip I can give you.

Even if you hanker to get into the gym and lift really heavy weights as your exercise activity, you should very seriously consider starting out with aerobics first.

If you bypass aerobic exercise and head straight for the anaerobic or resistance style workout, you will tone your muscles; no doubt.

But you will not be maximising your fat burning capabilities. You will tend to put muscle on underneath your fat and appear even larger than when you started out, but without the muscle definition that you seek.

Take this simple exercise tip. Aerobic exercise first.

Establish a pattern of regular aerobic exercise over the first few weeks or even months of your fitness program, then add in your resistance training . Your efforts will be much better rewarded this way. Once you have gained a reasonable degree of fitness, the question will come up. Should I do my aerobic workout first or my resistance training?

Walking (or jogging or running or bike riding) requires long term sustained energy output and after you have done a resistance workout, you may not feel up to it.

Weights, by contrast, involve short bursts of power, which may be weakened by your long aerobic program. The answer is up to you.

Where is your focus? Do you want to build muscle mass? Lift first. Are you into the lean and toned look? Go for the aerobics followed by the weights.

No matter what exercise tips you are offered, remember you are the one who will be living with the results. As you get fitter and burn your fat, you will know what works for you, but never be afraid to try out the fitness tips given to you if they sound like a reasonable concept.

Exercise tips comes from the: Quickest Way To Lose Weight where you get body type diet, idiot proof diet and lose love handles information that works.

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3 golden rules of fat loss, regardless of any diet plans

No matter which of the many diet programs you settle on as your preferred weight loss program, here are 3 golden rules – the best weight loss tips to guarantee easy weight loss.

#1 Eat breakfast – a good breakfast every day within 1 hour of waking up.

#2 Ditch the deep fry. End your love affair with saturated fat to lose body fat. The more bad fat you eat, the more you crave, the more you eat…

#3 Watch what you eat. I mean really look at it. Pay full attention to your meals to avoid mindless grazing that clocks up the calories and destroys your weight loss program.

Now, how badly do you want to lose your belly fat?

It’s not all fast weight loss diet programs for a trim tummy, it involves exercise as well.

To learn the 2 Vital Secrets for Losing Your Belly Fat For Good download this free report.

So, what’s the best weight loss program for you?

While you may be thinking that you just want to drop kilos off your overweight frame no matter what that takes, spend some time to consider good medium and long term goals for your easy weight loss and fitness aspirations to choose the most suitable of diet programs for you.

If you simply lower your calorie intake by cutting down on food amounts you will lose weight, but if you do so by ignoring good nutrition and regular exercise, your body will struggle to perform.

You will not lose body fat as you should. If you take in fewer calories , you have to have a diet program where you put the absolute best food for you into your stomach to lose body fat. You will not be eating a huge amount of food, so what you eat has to be great for you.

It should be as far away as possible from the “Great Western” or Standard American Diet as possible!

Weight Loss Plans Must Be Long Term

Permanent weight loss means a diet for life. Sure when you reach your goal weight and level out, you can slightly increase your calorie intake and maintain your goal weight, but the most common mistake people make is to hit target weight, then go back into poor eating habits , increasing portions slowly over time.

Within a matter of months or even weeks, all the lost weight is back on and quite often a bit more. Unless you change the type of food you eat as well as the proportions, you will not sustain your goal weight – your weight loss program will fail. Eating Healthy should become your livestyle.

Get a Weight Loss Journal – buy a cheap one or make your own

A weight loss journal is the single most important and probably the cheapest resource you are going to need to make your weight loss program work for you in your quest to lose body fat.

If you accurately record your daily calorie intake and the calories you expend through exercise, you have all the information you need for success.

Easy weight loss happens when you are accurate in recording all your eating and exercise activities in a weight loss journal.

As well as your daily calculations, a weight loss journal will show your weekly progress and enable you to be in total control of what you eat and how much you exercise as you lose body fat.

People who keep a weight loss journal not only lose more weight, but they keep it off, no matter which of the many diet programs they undertake.

There are sites like this one that offer free weight loss tools that you can download.

As well as a weight loss journal to chart your progress, you can download an exercise calorie counter, a weight loss calculator and a target heart rate counter. You can also calculate your Body Mass Index with these free weight loss tools.

Low Carbs Diets

Some people swear by them, others swear at them. Low carbs diet programs work very well in achieving quick weight loss. Low carbs diets are excellent diet programs to lose body fat fast but…

…the reason they are claimed to be no good is because they are so hard to stick to. Most of us grew up with a lot of carbs in our diets.

Bread, rice, pasta and other grains have been plate fillers in many homes. They are plate fillers because they are stomach fillers and until the last decades of the 1900s, carbs were burnt off effectively by most people because we were much more active in our daily lives.

You may enjoy reading this article Good Carbs vs Bad Carbs and all of the Carb BS in Between It’s by Mike Geary, author of The Truth About Six Pack Abs. Mike’s a personal trainer who knows a lot about diet and nutrition.

With the increase in sedentary workplaces and leisure activities, the amount of carbs we consume is superfluous to our needs, so we either have to cut down on them with a low carb diet or exercise them off before our bodies store them as fat.

Womens Health is not totally straightforward

Not only are we having to find the right diet program for easy weight loss, we have to deal with the special nutritional needs of women in general and at particular stages in life.

In any weight loss program you consider, you have to ensure that adequate consideration is given to such elements as calcium, zinc, B12, Omega 3 and iron.

Women have a hormonal cycle and it is important to get a hormone balance working for you at every stage of your cycle.

Read more at my womens health page (the link is in the diet programs list below).

Mens Health is less complex than womens…

…without significant hormonal changes and fluctuations in nutritional needs.

But many men find it difficult in the initial stages to get into diet plans with fresh fruit and vegetables as an important regular daily requirement. But you have to do it for your health. And it’s basic to all good diet programs.

You will also need to drop “traditional” fatty protein for lean protein.

Lean Protein rich foods are going to lower your cholesterol, so they are well worth enjoying. Protein is vitally important for a healthy diet.

Lean protein is excellent for your immunity and your heart as well as providing a raft of essential nutrients for good health.

quickest way to lose fat comes from the: Quickest Way To Lose Weight where you get body type diet, idiot proof diet and lose love handles information that works.

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Most overweight people seek the impossible.

The impossible is how to lose weight quick with little or no effort or even more heart wrenching, how to maintain permanent weight loss without permanent commitment to a healthy diet and exercise.

There is no magic potion, pill or 5 minute per week machine for how to lose weight.

Tips are given, attempted short term or rejected out of hand and the weight stays on for most people.

That’s why so many of the world’s population is overweight or obese and the figures are climbing like mad every day again.

For the individual would-be-weight-loser the frustration lingers.

There are many ways of losing weight, but…

… you want your weight loss to be done safely and of course as fast as possible.

Some people insist of losing weight naturally and of course this is also quite possible and entirely reasonable.

It is really counter productive to your weight loss plans to shout from the rooftops that you have tried everything and nothing works.

You should not be considering giving up, throwing up or fronting up to a knife licking surgeon for expensive invasive surgery that may or may not work for you. None of these options are how to lose weight healthily.

Don’t panic about how to lose weight.

It does not help. Panic and self made stress actually create a situation whereby you are more likely to be in a “make or break” mode of operation and are doomed to fat loss failure.

Panic is a hopeless option, a negative and exhausting fight/flight emotion. Let’s go for a bit of logic instead.

It takes a long time to pile weight on. It will take awhile to take it off, so you must temper your dreams of how to lose weight quick with how to lose weight healthily.

If you are prepared to suspend your panic and frustration as well as your thoroughly modern need for instant gratification, here are some great how to lose weight tips.

How To Lose Weight Tips #1.

Make an eating and exercise plan that can work and that you can be happy to commit to.

In order to do this effectively, you have to become as informed as possible about healthy diet and effective exercise programs.

How To Lose Weight Tips #2.

Allow yourself a reasonable time frame in which to complete your weight loss. How long to lose weight? Well aim for a target within your healthy weight range and aim to lose around 1/3 to 1/2 kilogram per week.

While you may not consider this to be how to lose weight fast, it’s a lot faster and more permanent weight loss than what you are doing now, isn’t it?

How To Lose Weight Tips #3.

Be strict with yourself, but also forgiving. You have to commit to these how to lose weight tips in order for them to work.

If you make a show of being on a diet and fibbing to yourself about the frequency and intensity of your exercise, then you will never lose weight, no matter how much you moan about it.

Work a cheat meal into your weight loss program. Not a double fistful of salted peanuts every few hours that your brain conveniently forgets about, but a totally planned for and acceptable cheat meal once a week that you can enjoy with relish but without guilt.

But please do your body a great favor and do not have fries with that.

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If you dress for fashion, not a style to suit your body type, you will lose out on several fronts.

• You will not look your best

• You will dress in colours and patterns that do not suit you

• Your mood will reflect the less than ideal image you see in your mirror

• You will spend, spend, spend on clothes every season time and again with no pleasure to show for your purchases

• You will be constantly chasing a dream through the department stores and boutiques of your land

You deserve better than this. You have to create a personal body image that works for you and helps you to look good.

What not to wear for your body type is actually very simple. You just have to do some experimentation and take a few long honest looks at yourself.

Only wear colours that look good on you – do not compromise even if an outfit is a good style, the colour will ruin it for you if it makes you washed out or clashes with your complexion.

If you are operating above your healthy weight range , you need to take note of the following

• Never ever wear clothes that terminate at your widest point

• Don’t wear items that belt or gather around your hips or waist if this draws attention to a problem area for you

• If you have big upper arms, keep them covered

• If you have chunky legs, keep them covered above the knee(Your swimsuits should be high cut to give the image of a longer leaner leg)

• Ban horizontal stripes from your wardrobe

• Make your neck longer and more slender with V necks. Round necks cut you off at the neck or even chin. Classic round neck T-shirts are out!

• Clingy stretch fabric does not make you look thinner, it emphasises every single ridge and bump. It may feel good cause it moves with you, but it looks utterly horrendous. Don’t do this to yourself. • Small fussy patterns make your whole body look bigger

• Charming and cute motifs on your tops make you look like the biggest toddler in the sandpit, they do not disguise the fact that you are overweight

The only way to be dressing for your body type is to dress yourself with your eyes wide open in a good light with a decent set of mirrors and an honest and fearless companion.

Whether you are an ectomorph, endomorph or mesomorph body type, be assured that you will find bodyshapewear to suit you.

It will take some time and concentration to start off with, but it does get easier over time and the effort is definitely worthwhile so that you can always be dressing for your body type now and in the future.

Of course it is much easier to be dressing for your body type if you are not overweight. There are more options open to you in terms of product availability when you fall within the healthy weight range.

Dressing for your body type comes from the: Quickest Way To Lose Weight where you get body type diet, idiot proof diet and lose love handles information that works.

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“Any exercise routines you do are better than doing nothing…”

If you do some heart rate raising fitness programs 5-6 days a week for around 30 minutes to 1 hour per day, you are doing your body good.

But ideally you should complete your workout routines smarter, not harder so you can maximize burning calories.

Guidelines for Smarter Workout Routines & Fitness Programs for Burning Calories

* Make sure your fitness programs fit into your daily life so there’s no excuse to skip your workout routines

* Do workout routines that you can adapt rather than cancel if the weather is bad

* Have a plan B. If you miss your morning workout routines, know how to factor them in later in the day

* Choose exercise routines that fit your budget

* Prepare ahead for your planned exercise routines. Your fitness programs gear must be packed together a day in advance and put right where you’ll need it

* Be independent and self motivated. Training partners are a fine idea….in theory. But your fitness programs are for your slim and sexy body – you are burning calories to benefit yourself – don’t wait for anyone else

* Include a mix of cardio or aerobic exercise and resistance training in your workout routines to maximize burning calories

* Push yourself for continuous improvement in your exercise routines or your efficiency in burning calories will suffer

* Vary your workout routines to keep your mind interested and your body on its toes

* Forgive your lapses and get right back into it.

* Make a real commitment to stop smoking and minimise your drinking. Your healthy lungs, liver and wallet will be well worth the “sacrifice”.

* Make fitness programs a hobby. Immerse yourself and fitness programs will become a part of your new improved life.

* Never ever find any reason (excuse) to give up.

* Be patient. Your flexibility, durability, muscle fitness and commitment will increase naturally within the space of as little as a couple of weeks if you stick to your planned exercise routines.

Before you start any fitness programs workout routine

Know your body shape – ectomorph, mesomorph or endomorph to determine your optimal balance of cardio and aerobic exercise for burning calories with your correct fitness workouts.

A skinny ectomorph’s fitness programs have to be quite different from the workout routines for a naturally strong and athletic mesomorph and a tending to flabby endomorph’s exercise routines. Do the right workout routines for your somatotype and you’ll get quick and lasting fat loss and fitness results.

So to achieve your best fitness first find out your body type’s exercise needs.

Don’t spend big money on fitness programs

All you need to do to get fit is walk (and eat right). The more you walk the more toned you get with this simple aerobic activity. Flab falls away, your clothes loosen up and you look fit and slim and you feel healthy and happy.

Just by putting one foot briskly in front of the other for fitness walking and you will increase your cardiovascular fitness. No other exercise routines could be simpler for physical fitness.

Granted, walking may get tedious, so you might well want to branch out with your workout routines for life fitness.

Fitness Routines for You

The good news is you only need a few quality workout programs in fitness gyms or on fitness machines or using body weight exercises and your fitness will take off.

You’ll be burning calories with the best of them.

If you are a beginner with weight training, read this article before you start your first exercise program.

Improve your chest or trim down your waist by following particular weight training programs.

fast easy weight loss comes from the: Quickest Way To Lose Weight where you get body type diet, idiot proof diet and lose love handles information that works.

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Know your body type and treat it right

3 basic body shapes

Somatotypes were first classified in the 1930s. A link was claimed to exist between personality and body type.

While this link has been widely disregarded in more recent times, the somatotype classification into ectomorph, endomorph and mesomorph is well accepted.

For both fat loss and fitness, it is wise to know your somatotype and eat and exercise accordingly to get the body you really want.

The ectomorph

Tending to slim and even underweight. The ectomorph somatotype puts on neither fat nor muscle very readily, needing to eat small meals often.

Low carbohydrate diets are not advisable for the ectomorph, nor is too much emphasis on aerobic or cardio workouts.

The endomorph

Tending to overweight. The endomorph somatotype puts on fat more readily than muscle.

Low fat and low to medium carbohydrate diets are best, with a moderate to high protein intake.

The endomorph somatotype benefits from plenty of cardio workout routines with some resistance training fitness workouts.

The mesomorph

The ideal body for life, being well proportioned. The mesomorph puts on muscle easily, whether it be lean or mass muscle.

Any nutritious and balanced diet will suit the male or female mesomorph, but you may wish to specifically tailor your diet to your chosen workout routines to get the most out of both.

A balance of aerobic exercise and resistance training is ideal for a mesomorph to get or stay in shape.

Not many people tend to be one particular body type only. You will tend to one body type above the others, but “pure” ectomorphs, endomorphs and mesomorphs are rare.

Change your body shape

Your body for life is dictated to a degree by the somatotypes classification you were born with, but it is entirely possible to sculpt distinct changes to your appearance with any number of balanced and healthy diets and targeted workout routines.

A pear shaped endomorph can build up shoulder width with weight training. An apple shaped endomorph can carve out a shapely waist with the right diet and exercise.

A naturally pencil shaped ectomorph can develop sexy curves or a deep and wide chest, developing a superior body for life with the right diet plans and workout routines.

A mesomorph, well a mesomorph can just slim on down and tone up muscle all over, because their proportions are always in balance.

Recommended Reading

The most comprehensive, detailed and thoroughly useful program you will find on correct diet and exercise for all 3 somatotypes is Tom Venuto’s Burn the Fat Feed the Muscle.

As a bodybuilder Tom is a tiny bit obsessed with body fat percentage.

However, as a highly regarded fat loss coach, he has developed an excellent program for people of all somatotypes in all walks of life.

Find out more about Burn the Fat Feed the Muscle at Tom’s Burn the Fat site or read my detailed review of his program here.

If you are a male ectomorph looking to gain muscle with targeted workout routines, Vince DelMonte’s No Nonsense Muscle Building is worth investigating.

He was a champion endurance athlete, all skin and bone, now he is a very sexy and well muscled fitness model.

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And you can be

*You can buy stylish and sexy clothes you look great in

*You can keep up with an active family

*You can be popular and attractive

*You can be healthy and happy for the rest of your life

How can all these good things happen?

Just read on and feel free to snoop around my blog.  It’s very detailed and informative, so take your time. Do feel free to contact me and don’t forget to take advantage of my FREE and informative Quick Weight Loss report (sign up on the right)

Best regards

The immediate benefits of a little weight loss

Well, as you begin to lose fatand  get fit and become healthier, you will look good and feel confident, almost immediately as you start losing weight.

The positive changes in how you look and feel will not only affect your appearance – you will find your physical self influencing your ability to handle life’s difficult and stressful situations.

The new slim, shapely and fit you will be admired, respected and appreciated by family, friends and work colleagues…

It’s obvious to you and me that you really do want to lose fat get fit and start losing weight right now. But so far, your efforts have failed and you are dispirited, frustrated and perhaps a bit desperate or even ready to give up and throw in the towel.

Don’t give up

You deserve better and I’m going to show you how to get what you really want so you can lose fat get fit and be happy with a diet plan to suit you and weight loss tips that work.

What’s holding you back in your desire to lose fat get fit and be happy and healthy? It’s all those huge obstacles blocking your way, isn’t it?

The best diet plan and weight loss tips cannot work for you until you deal with these barriers. You’ll start losing weight as soon as we can get working on tearing those obstacles down. They won’t look so tough once we start chipping away at them.

Obstacles to lose fat get fit

“I’ve tried everything and nothing works.”

I know. Sometimes it seems like you’ve put in such huge effort at losing weigh only to be disappointed time and time again.

The bad news is that everything you’ve tried so far does not work. But really you just have to get over past mistakes and misguided effort, because the good news is, there are simple and straightforward diet plans, exercise programs and weight loss tips that do work.

You’ll find them right here on this site.

“I’ve got no time or energy to devote to a diet plan or exercise program.

Life’s too busy as it is.”

Time management is easy, but relatively few people get serious about it.

We all have the same number of hours in our day. You’ve just got to learn some organizational tricks and like many other busy and successful people, you’ll have time to spare. Don’t worry, I can help you there.

“It’s too hard”

Please, please do not give up. It’s only too hard cause you are unsure of how to lose fat get fit. Once you have the right information you will see just how easy it is to lose those excess pounds and be fit for life.

Knowledge is power. The information you need to transform your body is right here.

“I like food too much”

Sorry, I can’t agree with this one. The right way to word it is “I like too much food”. If left to our own devices, we all eat too much these days.

Our bodies get used to the overfed feeling and crave more even when we (obviously) don’t need it. It takes only a couple of weeks to turn this bad habit around.

I’ll help you work out what to eat and in what proportions to get the body you wish you had right now.

“I don’t feel like exercising every day”

Well you know, you don’t have to. You can lose fat just by eating the right types of food at the right times of day in the right proportions using a diet plan that suits you.

But if you want to make the most of your body and tone up with lean or mass muscle, you need to get moving. It doesn’t have to be every day and it doesn’t have to be difficult or boring. I’ve got plenty of options for you to choose from. Clever weight loss tips relate to exercise programs as well as diet plans.

“I don’t get any support”

This is common to many people who cannot lose fat get fit. You are simply looking for love in all the wrong places. It is a sad fact that your family and friends and colleagues are often quite happy that you are overweight and unfit. Don’t expect any weight loss tips or support from your nearest and dearest.

I’m not kidding. Quite often people around you don’t want you to change because that will shift the balance in your relationship. Your closest friend could be your #1 saboteur!

Get your support from people like you who are also serious about losing weight, from people who have made it and from me.

Your family and friends will come on board once they see how happy you are with your new shape, increased energy and improved confidence.

Contact me directly, anytime

Tell me about your progress with losing weight, your questions, your fears, your goals, your setbacks, your achievements.

I’m on your side.

Together we will find you the right diet plan and exercise program for your body type and your situation. I will give you only proven and do-able weight loss tips and fitness advice.

Get informed. Follow my advice (you can keep up to date with my latest posts at friendfeed or RSS my blog) and Lose Fat Get Fit now.

Best regards

Quickest Way to Lose Weight Forever comes from the: Quickest Way To Lose Weight where you get body type diet, idiot proof diet and lose love handles information that works.

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Any honest effort a mesomorph makes will achieve fat loss results

If you are a mesomorph you are naturally

* well proportioned

* muscular

* strong

* you have a highly efficient metabolism

and

* you respond well to any type of workout routines

Even though you may currently be flabby and frustrated with your fatty bits and lack of muscle tone, any real effort a male or female mesomorph puts into a decent diet and exercise routine is going to reap you excellent fat loss benefits if this is your somatotype (body shape).

You lose fat more readily and gain muscle mass (lean or bulky) with much more ease than the other 2 somatotypes, the ectomorph (hard-gainer) and the endomorph.

The only major challenge for a mesomorph somatotype in losing fat and getting a truly beautiful and shapely body is in motivation – the right mindset for success with the right diet and workout routines to lose fat and gain muscle mass.

Once you get moving on your well planned diet and exercise routine, you will do very well very quickly.

Wide attractive shoulders, a narrow waist and fantastic legs are your birthright. You have to claim them starting right now.

Good health and a sexy and youthful body are yours for the taking if you want them enough to put in the effort required on diet and workout routines.

Fat Loss Diet for a Mesomorph

You can be fit, healthy and attractive with just 3 well balanced meals a day as your fat loss diet. Moderate to high lean protein, moderate to high complex carbs and moderate unsaturated fat intake will work for you.

Of course, it is best for you to have 5-6 smaller meals throughout the day, but your body is less sensitive to peaks and troughs than the ectomorph and endomorph somatotypes.

Your fat loss diet should consist of no more than 10% saturated fats, regardless of your body type.

Deep fried junk must become a distant memory for you – with the change to a fat loss diet, you will not even crave this rubbish after a few short weeks.

You Must Never Skip Breakfast

Fuel your well tuned and genetically superior machine. Get a good breakfast inside you within an hour of waking up.

Complex carbs, unsaturated fats and protein foods are important for a balanced energy packed breakfast.

Your snacks must be healthy choices of whole fruits and protein foods such as raw nuts, protein shakes and protein bars.

Generally speaking, you have no need to cut back your complex carb intake in your evening meal because of your somatotypes highly efficient metabolism.

The Best Workout Routines for both the male & female mesomorph

Your body type is going to respond to any workout routines you give it. For best results, go for an equal mix of cardio and weights to lose fat deposits and gain muscle mass (lean and toned or mass and chunky).

Alternate days so you do 3 cardio workout routines and 3 gym workout routines each week with one rest day.

Don’t forget to have an indulgent cheat meal on your rest day.

Once moderately fit, your body will just eat up any form of high intensity interval training that grabs your interest and commitment.

High intensity interval training is full on, but it is a rapid and interesting style of cardio workout that will get you fast results.

Heavy and explosive style gym workout routines suit your somatotype. Consider super sets or giant sets.

Multi joint exercises such as squats, leg presses and lunges are made for your body and are essential for a total body workout routine.

Lean Muscle (female mesomorph) vs Mass Muscle (male mesomorph)

The female mesomorph seeking sexy lean muscle tone while losing fat simply needs light weights with plenty of repetitions.

A total body workout routine 3 times a week that changes every 2 to 3 months is ideal for a slender and shapely female mesomorph figure.

A (usually) male mesomorph looking for a chunky muscular body shape gets best results from heavy weights with few reps.

Splitting regular gym workout routines into 3 complimentary workouts per week is a good rule of thumb for the male mesomorph weights workout.

Whether you are a male or female mesomorph, you need to minimise rest between sets and repetitions to around 30 seconds and no more than a minute to maximise muscle development.

It takes some effort and time commitment….

…but your body shape improvement through cardio and gym workout routines is well worth the pain.

And if you diet and exercise the right way, your genetically superior body will shape up fast.

A female mesomorph is meant to be a perfect hourglass. Her male counterpart is naturally wide shouldered and athletic.

Think classic Tarzan and Jane, then cast yourself in the role!

With the right diet and workout routines for your somatotype

* You will no longer be flabby and lethargic with your ill fitting clothes clinging to your unsightly rolls of fat.

* You will significantly lower your risk of contracting or succumbing to cancer, heart disease, diabetes, high blood pressure and circulatory problems

* Your beautiful body will be youthful, fit and full of energy with muscles and curves in all the right places.

* You will fit easily into clothes that you’ve always wanted to buy and you’ll love wearing them.

* You will have the energy to keep up with family and friends.

* You will look great and feel fantastic.

* You will get stared at for all the right reasons.

It is well worth the effort of following the right diet and workout routines for your mesomorph body type.

Recommended Reading for the Male & Female Mesomorph

* Download 5 Simple Steps to Losing Fat, my free report that explains exactly how you need to go about getting into shape.

Just fill in your details and I’ll send the report straight away.
* You are going to need whey protein and cassein powder to support your muscle growth and fat loss. Read about these important supplements at bodybuilding.com

* Learn more about your somatotype (body shape); read Tom Venuto’s excellent eBook Burn the Fat Feed the Muscle.

Follow Tom Venuto’s program and get the results you crave.

Tom’s publication is accurate and detailed. Burn the Fat Feed the Muscle tells you everything you need to know about motivation, diet and workout routines - not just for your somatotype, but for your endomorph and ectomorph family and friends as well.

Remember it is only lack of true motivation that holds the mesomorph back from a fit and healthy attractive body.

Chapter 1 of Burn the Fat Feed the Muscle is the best thing I have ever read on motivation.

I use Tom’s information on motivation not just for my personal healthy lifestyle but to help me cope with the stresses of my busy work life as well.

You can read my review of this excellent program right  here.

Fat loss for a mesomorph comes from the: Quickest Way To Lose Weight where you get body type diet, idiot proof diet and lose love handles information that works.

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