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.

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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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The best weight loss program is the one that works for you.

Not what worked for your Mom or your neighbor, but specifically for you.

In order to understand your best weight loss program, first you need to understand what somatotype (body type) you are.

While everyone will lose weight by cutting calories and moving a bit more, you can tailor your weight loss (or gain if you need it as an ectomorph) by knowing whether you are a mesomorph, an endomorph or a hard gainer (ectomorph).

Take the time to work out where you fit and you’ll save time on your weight loss program.

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Weight loss 4 idiots 101

1. You have to cut down your calorie intake – what you choose to eat and how much of it you consume

2. If you lift your calorie output you will burn ab fat (and every other bit of fat) a lot more rapidly than with diet alone.

3. A fit overweight person is in better shape than an unfit skinny person – you need to exercise for a long and healthy life

4. Starving yourself tells your body “danger – keep a hold on the fat” and you will not succeed in the medium or long term

5. If you start a better diet and exercise routine NOW, that’s one day closer to reaching your goal – you do have a goal, don’t you?

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The first exercise to lose love handles is walking.

Walk off the excess wobbly bits for at least 6 to 8 weeks, 5 to 6 times a day, then consider some form of resistance training.

Whether you go to the gym and do workouts that will burn your waist fat or whether you go to yoga and work on your core strength or whether you work our some bizzare individualized ritual at home involving 2kg bags of sugar and the privacy of your sitting room, just go for it.

The key is do something other than exercising your jaw in complaining about having to lose your love handles and mashing your gums over that lovely fatty snack food that is so hard to give up till you really try and get inspired by your results.

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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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How long does it take to build muscle is a question a bit like how long is a piece of string.

It takes the time it takes. You just have to keep working on it and doing it the right way.

A mesomorph and an endomorph body type will build muscle much faster than an ectomorph, but you can speed up the process in the following ways:

Always train with good form and work slowly without swinging your body to support your weights.

Always work to your body type.

Mesomorph – heavy weights, moderate number of reps, medium rest between sets.

Endomorph – heavy weights, more reps (to work on the fat deposits), short rest between sets.

Ectomorph – lighter weights to start with, few reps and longer rest between sets to avoid burning up your muscles instead of building them.

For a really detailed understanding of how each body type needs to eat and train, check out Tom Venuto’s excellent epic program – Burn the Fat Feed the Muscle.

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Fat Loss For Idiots

Fatloss 4 idiots is not everyone’s cup of tea, but it does work to help you get the discipline and motivation to drop quite a bit of weight over an 11 day period.

You can repeat this simple diet plan as often as you like to step down in weight over time, but Fat Loss For Idiots has a few wacky meal combinations.

Mind you, if it works for you, who cares about a bit of strange food combinations.

For the long haul and to keep weight off, you need to see food in a different way than you do now; it’s not for boredom or comfort or any other emotion we tend to attach to it.

Certainly this program has been very successful in helping a great many people with that aspect as well, but you won’t know unless you give it a go.

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Work out love handles by first dropping the fat, then by shaping your core.

To drop the fat, it’s not glamorous, it’s not exciting, but it’s not expensive at all and you get out in the open air all the time.

Walk. Walk briskly for at least 40 minutes a day.  Walk 3 days, have a day off, walk 2 days, have a day off, rinse and repeat each and every week.

If it rains, so what? Walk somewhere dry or walk in the rain. It doesn’t hurt and you need to develop the habit.

Once you’ve walked off enough excess fat, get into the gym and do some resistance training to completely knock those love handles over.

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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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One diet actually doesn’t quite fit all. While you will lose weight by cutting down on junk and moving a bit no matter what your body shape, you can tailor your diet and exercise to suit your natural shape for the quickest way to lose weight.

The most effective day to day diet is a body type diet, which takes account of whether you are a mesomorph, endomorph or ectomorph.

What you eat and how often depends on how sensitive you are to carbs (endomorph) and how many fuel top ups you need throughout your day (lots for an ectomorph)

Whether you focus on cardio or resistance style exercise depends on your body type, though a mesomorph gains the most benefit from any exercise s/he does.

The most comprehensive guide to eating and exercising for your body type that I have ever read (300+ pages of usable facts) is from Tom Venuto, who produced the bible of weight loss Burn the Fat, Feed the Muscle.

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Such a weight loss plan as the idiot proof diet allows you to drop a significant amount of weight in a fairly short period of time, giving you the positivity to keep up the good work.

Let’s face it, when you are a bit slimmer you feel like doing a bit more exercise and eating a bit more healthily and every little bit certainly helps in our battle against the bulge.

This diet does help you to break your dependance on junk food and complex car

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The best exercise to get rid of love handles is simple, effective and absolutely free.

No gym, no equipment, not too much strain on your frame.

To get rid of love handles and burn the fat off your midsection, you have to get walking.

Map out a track that will take you 45-60 minutes to get around, not too challenging at first in the way of steps or hills.

Work out the time you can be there and get moving 5 days a week without fail.

Have a wet weather plan, but not a “I’ll do it tomorrow instead plan” cause that is planning to fail!

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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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Readers vote with their feet, which is a good thing for the buyer and keeps most sellers honest.

Books that are popular are current, easy to read and tell you what you need to know. Information must be direct, pertinent and easy to find.

Your diet plan and exercise program demands that you have the right data at your fingertips so that you can work on your body for life.

You can spend without pause on fitness and diet publications so you have to be sure in yourself what you are looking for to prevent impulse buying. There are plenty of incidental books lying in bookstores everywhere trying to catch your eye, so try not to be taken in by glossy covers and racy promises alone.

Take a few minutes to really think about the table of contents, the index, the layout, the type of information provided in each chapter, the writing style and the graphics in any book you are considering spending money on.

Don’t buy anything that you suspect might languish on the coffee table if you are not inspired to open it more than once or twice.

Make sure you don’t waste your hard earned cash. There are plenty of quality publications out there.

With a little patient research, you have every chance of buying fitness books that you will find very supportive of your exercise and diet plan.

The most popular diet and fitness E-Book on the market is Burn the Fat Feed the Muscle, which I have reviewed here for you.

For a quality bodybuilding E-Book targeting the ectomorph body type (the “hard gainer”) consider no nonsense muscle building by the self confessed skinny guy Vince Delmonte.

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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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If you want to make the most of your life, fitness for men has to be a top priority in your daily routine.

Too many men suffer unnecessarily from diseases that at best can result from an unbalanced lifestyle and more serious, be debilitating to life threatening.

Does the following scenario describe you?

Too much time spent at work and worrying about work related issues.

Too many calories of fat and sugar saturated foods coupled with little or no daily exercise.

Paying little heed to warning signs of the body. If so, you are far from alone. These lifestyle mistakes have brought many men to confront serious health problems like heart attack, stroke and type 2 diabetes.

Overall, mens fitness can easily be improved with a better daily balance of work, rest, proper nutrition and exercise.

If you find yourself becoming ill with low grade flu like symptoms that you just can’t shake every time you snatch some down time, only to feel alright again when back at work, you may be suffering from a modern disorder that has been dubbed “leisure sickness”.

This means that you are constantly pushing body and mind to achieve work goals that are never ending. They pile up behind each other like the images in a bank of carnival mirrors. Your faithful body holds up and hangs in as long as you are working, but the minute you stop, your body caves in to sniffles and headaches and sore throats, every time again.

Weekends, evenings and holidays ruined. This is a dangerous place to be in health wise and if this describes your situation, you are going to have to make some radical changes to take charge of your body and your failing health before your body gives up on you.

It is extremely difficult to break the habit of an unbalanced lifestyle, but unless you do it, your future looks pretty grim.

Think of what sort of life you really want. Want to be healthy? Fit? Alert? More attractive? Active physically and sexually well into your later years?

Well find the time – you have to devote only 1 hour a day and then the good things are going to happen for you, quicker than you realise once you get into the swing of it.

You have to create a fitness habit as an integral part of your lifestyle.

Mens fitness does not have to mean a lifetime spent lifting iron in the gym , (but of course it can).

A balance of cardio workouts and strength routines each week will give you the body you want, whether you are looking to gain muscle or just lose the love handles.

If you are starting out with a lot of fat to lose, don’t be tempted to go straight for the weights.

If you build muscle under your fat, you are going to be very disappointed in your appearance in the short to medium term.

If you are a “hard gainer” and find it difficult to build muscle whatever you do, you may need a specific program designed for the hard gainer body type.

If your main problem is that you are flabby and unfit, then first of all, get walking or cycling. Walking is easier because you can do it anywhere and anytime with your only real requirement a good pair of supportive walking shoes.

Spend the money on purpose made shoes and you will not regret it.

Walk briskly, do not just wander along. You should aim at around 5-7 km per hour to burn the fat effectively.

Include a couple of hills or sets of stairs as you gain aerobic fitness.

The fat will fall off you and your love handles will melt away.

Once your body is free of much of its excess fat, you can build in strength training if you want to gain muscle.

You may like to refer to my lose belly fat and ab workouts pages to get some solid mens fitness advice for this hard to train area of the body.

Exercise works best with a nutritious diet that incorporates the right amount of foods for you, eaten at the right time of day. You should aim at eating 5-6 small meals a day, and cut back on the traditional big meal and desert at night.

It is a waste of food energy to feed your body for action when it is going to be at rest for hours after the food has settled in the stomach.

Eat most of your carbs (and they should be complex; breads, rice, grains, pasta) before the evening comes to maximise their energy giving properties.

Avoid simple carbs as much as possible. Refined sugars and flours are just going to give you a “sugar fix” or energy spike that will make your body crash with an empty fuel tank a little later in the day.

Mens 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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Carbs, protein and fat must play a significant part in your diet for life so that you achieve a balance and feed your body as well as you can.

Food you prepare on a daily basis should be quick to make and good to eat. You have to develop a healthy shopping list. You need low fat recipes that show preparation and cooking methods clearly as well as times.

These recipes should have some nutritional information and this information varies from publisher to publisher. Calorie count is the bare minimum information you need to know. Recipes that you should consider must have accurate figures on how many serves the meal makes or you may quite easily end up eating 2 or 3 times more calories than you think.

A good diet conscious recipe will have information on fat (including a breakdown into saturated and unsaturated), cholesterol and fibre. An excellent recipe will have nutrition per serve information for protein and carbohydrates as well.

Most healthy diet recipe books will divide their contents into entree, main and desert or beef, chicken, vegetarian and fish.

Some however, have sub-sections of these chapters split up by how many grams of fat are in each meal.

Many low fat, low cholesterol books give advice on a complete healthy eating menu for a week, but unless you want to be a superhero in the kitchen, preparing something new and unique for 21 main meals per week plus snacks, I would concentrate more on a particular meal being repeated over a couple of days and snack on fruit or nuts that take no preparation whatsoever. Save the fancy gourmet meals for the weekends or holidays, when you can use any number of great recipe books to help you create a meal that while tasty and filling is also very good for you.

Healthy recipes 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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But you do have to go about it in a sensible and balanced manner.

If you are overweight and sedentary, a low gi diet will make you feel fuller for longer between meals.

Food cravings are diminished and permanent weight loss becomes easier.

On this style of diet, you can keep your energy levels balanced (normal blood sugar levels) and therefore prolong your physical endurance and effectively refuel your carbohydrate stores after exercise.

This type of diet takes into account the glycemic index of different carbs in order to reach normal blood sugar levels.

“Glycemic” refers to sugar (glucose) present in your blood.

The glycemic index ranks foods that contain carbs on a scale of 0-100 depending on how much they raise blood sugar levels soon after being eaten.

Quickly digested carbs rapidly increase blood glucose levels, causing marked fluctuations away from normal blood sugar levels. Low GI foods in contrast are digested and absorbed slowly, giving a gradual rise in blood sugar and insulin levels.

This trait makes some low gi foods perfect for diabetic diets.

Low glycemic index foods can however be high in fat.

You have to be discerning in what you choose to eat on a low gi diet.

List of low gi foods

Dried beans, peas and lentils

Nuts and seeds

Wholegrains

Bran, oats, muesli

Pasta

Basmati rice

Many fruits including firm bananas

Most vegetables

Yoghurt and milk (including soy)

Prediabetic and diabetic diets incorporate calorie control for weight loss or management.

A simple healthy diet is undertaken in conjunction with at least 30 minutes of brisk exercise 5 times a week.

The great news is that weight loss alone can correct prediabetes or even type 2 diabetes. A moderate diet of around 1500 calories plus daily exercise should do it for you.

List of high gi foods

Low fiber breads and cereals

Cakes, donuts, bagels, croissants

White rice

Potatoes and corn

Melons, pineapple and ripe bananas

Soda style drinks

Confectionary

You can easily swap high GI carbs for low GI carbs as a positive step in beginning a low gi diet. Remember however, that no matter what you eat, if you want to lose weight, portion control is also very important.

Try the following changes

Swap your breakfast cereal to one based on oats, barley and bran

Go for wholegrain or heavier styles of breads. This will increase your daily fiber consumption, which is no bad thing.

Cut down on potatoes (substituting sweet potatoes, pasta or noodles is a good move)

Eat basmati or doongara rice

Eat more salads and steamed vegetables on a regular basis

Eat smaller meals more often throughout the day at regular intervals. If you find it difficult to plan and prepare 5-6 small meals a day, consider substituting a protein shake enriched with low gi carbs.

Cut back on simple carbs and replace them with complex onesLimit your alcohol consumption.

If you are overweight you are 2-3 times more likely than others to contract type 2 diabetes.

Low gi 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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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.

Womens health 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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Supplements are the tools that will increase your muscle building potential.

Muscle growth will definitely be quicker for you when you use a selection of these products to enhance a correct workout routine.

You should ensure that you take a high potency, good quality multivitamin from a reputable company. Apart from that there is a confusing array of muscle building supplements on the market but the one thing you need to remember is “Protein”.

Protein is made of amino acids that are the basic building blocks of muscle, so protein is an essential ingredient for muscle building.

A rule of thumb is to take 1-2 grams of protein per pound of bodyweight over the course of a day.

As a supplement to your diet, protein shakes and bars are popular and convenient. They provide high quality protein.

The 2 most talked about proteins are whey and casein.

Whey is a protein type that is digested quickly and best suited for taking after your workout to feed your tired muscles.

Casein is a different story. It is digested very slowly over several hours. You can take it as a bedtime shake or bar to feed your body while you sleep. Other proteins include egg which digests at a medium pace for sustained release of aminos and soy protein – one of the few complete plant proteins. It’s not as effective as whey or egg however.

Some protein products are blends of several types, so that you get a different digestion rate that is suited to your particular purpose.

You can get low carb proteins and a few bars exist that are aimed mainly at women who want to lose fat and build lean rather than massed muscle. There is also a range of protein products for hard gainers, who need an easy way to digest a lot of nutritious calories.

As you become more involved in body building for muscle gain, you will be confronted with a huge variety of products.

You need to be informed as to the best “stack” for your purpose and be careful not to become unbalanced in what you ingest, nor should you double up with differently named items that basically do the same thing as each other.

Creatine, glutamine, growth hormone, testosterone, nitric oxide, anti estrogens, aminos and more will be offered to you. The most important supplement is still going to be protein.

Muscle building supplements 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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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.

Weight loss journals 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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But because we have become conditioned to eating highly processed food in large servings at the wrong times of day, the first few weeks of how to lose weight naturally are going to be a bit tough.

You have to be determined to win your weight loss war and follow through your desire to lose fat with determined action

Be assured, though, your taste buds can be trained out of their bad eating habits.

You will fairly quickly come to a point where you honestly would rather eat a fresh juicy piece of fruit than a cheap and nasty chocolate bar or deep fried snack.

In fact, once you wean yourself off excess fat, sugar and salt, eating this style of “treat” now and then can make you a bit nauseous and disgusted with the taste.

Look, you are not going to believe it till it happens and it won’t happen until you put the effort in.

May I suggest that you just give it a try for a few weeks with an open mind? You have nothing to lose but your fat deposits.

If you are desperate to know how to lose weight quick, then the short answer is it does not matter if you lose weight naturally, or with supplements or with specialised diets such as a high protein low carb diet. How to lose weight quick should incorporate these basic how to lose weight tips. You should start how you mean to continue.

How to lose weight naturally (and quick) just means that you need to make a plan for diet and exercise, accurately record all your food and exercise, incorporate a regular cheat meal and be strict but forgiving of yourself.

You know, just like if you were your own best friend and had made an error of judgment that could easily be fixed and forgotten.

Too many people who are desperate to lose weight quick have the philosophy “If at first you don’t succeed, give up”. Now where does that leave you for the rest of your life? “How to lose weight naturally” must not surrender to “how to stay overweight, miserable and frustrated”.

Did you give up when it was hard to tie your shoelaces? When you couldn’t hold a pencil, let alone write? When you couldn’t pass your first driving test? You will not learn how to lose weight quick if you are quick to give up.

Learning how to lose weight naturally is neither brain surgery nor rocket science. The mantra is “eat fresh, eat natural”. The fresher and less processed the better. Graze the shops every couple of days for the best of the vegetables, salads and fruits you can get.

No, they don’t have to be organic and therefore 3 times the price of non-organic produce. They just have to look and taste good. It won’t take you long to work out who is selling quality and who is cutting corners. Trust your eyes, nose and your taste buds.

It’s the same with your butcher and fishmonger. Shop for your protein on the day that you are going to eat it, or at the most one day in advance or freeze it fresh – ideally in a vacuum sealed bag to stop degeneration and freezer burn.

Planning your meals each day and buying for them on that day minimises the likelihood that the ingredients will go from shopping bag to fridge to bin because you have forgotten about them and ordered pizza instead. Now how about water retention and weight loss?

To know how to lose water weight you have to know what causes it (and actually, whether you really do have water retention or are just making an excuse). Take a simple test. With one finger, gently push in the skin of your forearm or calf area.

If the skin springs straight back, bad luck – this is not water weight you have a problem with. It’s plain old fat. If the skin takes its own good time to slowly rise back into position, then read on to find out how to lose water weight.

Drink heaps of water. Why? Because your water weight is not caused by water as such, it is sodium or salt in your system that is causing you to retain water. Drinking more water flushes excess sodium out with it.

Opinions vary and you have to take into account your local climate, but consuming a minimum of 2 litres of water a day is a reasonable goal to aim for. If you lose a lot of water in sweat, drink more than this.

Don’t guzzle a bucketful of water all at once; your stomach will rebel. Just keep sipping away all day. Keep plenty of water handy to where you will be throughout the day. It always helps to have a couple of bottles in the car.

Cutting down on salty food and drinks is the best method of how to lose water weight. Some foods, such as soy sauce and smoked meats and fish are notorious, but there are many foods that you probably eat every day without realising what the salt content is doing for your water retention.

Check the nutritional information on what you routinely eat. Choose the low salt options or cut out the salty stuff altogether.

Don’t add a lot of salt to your meals. Salt is an acquired taste – you can un-acquire it as well if you have water weight to lose.

Beware however. Everyone needs a bit of salt and how much varies with the individual. If you find yourself getting painful leg cramps when exercising, then add a pinch of salt or two to your daily food intake.

The cramps will disappear. Everything in moderation is the key for how to lose weight naturally

How to lose weight naturally 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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There are several benefits of working out using these products.

In an exercise class with a real live instructor, you can often miss quite important aspects of the moves you are supposed to be emulating.

This means that instead of getting the best out of your fitness workout, you may be wasting time or even contributing to strains and injury.

You may not be on time for class or be feeling at your brightest at that time.

A DVD viewed without other people blocking your view of the movements you need to make is a great alternative.

You can go back and forward and pause and watch as many times as it takes to get it right at whatever time of day suits you.

In choosing the best fitness DVDs for you , consider several factors.

Are you really interested in the type of workout on offer, or are you impulse buying something that you think might work for you?

If you buy in the enthusiasm of the moment are going to remain on the shelf or in the back of a never opened drawer. Choose something that you are interested in and then at the very least you will watch it once and it may encourage you to play the tape.

Is the instructor reputable: have you at least heard of them? Are they a celebrity trainer with proven success or a long term fitness guru with an impeccable reputation?

Have a good look at the blurb on the packaging and digest the facts before purchase. If it sounds too good to be true, then it probably is.

Items like one I saw recently claiming that you can lose 1kg of fat every week by exercising for just 8 minutes every morning are not going to come through with the goods. Reject them and save yourself the grief.

Are you getting more than just one workout for your money? Are there additional short clips on proper technique or equipment required?

This attention to detail on the part of the seller means that they are really interested in your fitness and health and not just in making a quick buck.

You are spoiled for choice in this market. Take your time and choose wisely to suit your personal needs.

Fitness DVD 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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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.

Lose weight safely 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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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

Fat loss supplements 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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You are trying to get everything done in the minimum period possible and while this is ok perhaps once or twice a week, it really is not ideal for your body or mindset.

However, if you are moderately fit and are looking for tips on hiit, go to high intensity interval training for some information and workout advice.

Your mind and body really deserve and need more time than 20 minutes a day to be spent on their maintenance.

An hour a day (with one rest day a week) enables you to exercise at a comfortable pace while gaining good results.

This amount of time gives both your muscles and mind the time they need to switch to exercise mode.

You may even find yourself forgetting your water or sweat bands or towel in your rush to get your workout over and done with.

Honestly, if you see your workout as something to do in as quick a time as possible, then perhaps you are not giving exercise the importance it needs to have in your daily life in order for you to embrace it.

However, if 20 minutes is all the time you can afford, then you have to ensure that you exercise intensely to get the results you crave.

If you are undertaking aerobic or cardio exercise , crank up the pressure throughout your brief workout. For a walk, jog or bike ride in the open air, find some hills or sets of stairs and set a cracking pace.

If you take the stairs 2 at a time, you will really work your glutes (you’ll soon feel what I mean). Interval workouts are useful, where you alternate a fast pace with a more moderate one. In the gym , your treadmill or elliptical trainer or exercise bike should be set to a high resistance. Put the treadmill on a steep slope for maximum benefit.

For weight training, a 20 minute workout is very intense. It can come totally unstuck if the gym is busy, because you should be doing your 20 minute workout with no rest between muscle group exercises.

If you want muscle mass, try lifting your heaviest set of weights first, then cut down the weight for your second set and lower again for your third set.

For lean muscle, just keep the weight low and concentrate on moving without pause between the machines.

A high intensity workout will raise metabolism . Cardio workouts done at this level will move into the anaerobic sphere, meaning that you will create an oxygen debt and increase your metabolism.

Your body will keep burning calories at an increased rate well after your 20 minute workout is over – assuming of course, that you put intense effort into your precious 20 minutes.

Weight lifting will also raise metabolism because by lifting weights, you are building muscle and muscle chews up more calories at rest than fat.

A 20 minute workout is not a high time commitment, but a big commitment in expending energy if you do it properly (and what’s the point of doing it, if you don’t do it properly?).

This type of exercise routine may suit you, but you may well end up somehow finding the time for longer workouts once you have experienced the intensity of this workout.

20 minute workout 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 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.

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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.

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Want a fitness magazine that suits your individual interest? You are spoiled for choice in the modern marketplace.

What should you look for in diet and fitness magazines?

Well, as fascinating as they are, celebrity endorsements do not mean much.

Celebrities often make a nice little earner out of putting their names and photos to a lot of stuff they don’t use and sometimes have never even really heard of.

Sometimes, celebrities find out about diet and fitness programs they are supposed to be on only by chance when they open a magazine themselves.

Celebrity style magazines can be fun, but they are not to be taken seriously for diet and fitness.

Magazines that tout offers that are too good to be true are not going to help your dieting program or your fitness levels either.

Be wary of publications with lots of before and after photos that are supposedly taken 12 weeks apart. Sure, the subjects hold up a newspaper with the date on it for “proof” but how long had that paper been lying around the studio before it get photographed? Have an even closer look at the after photos. Notice the stylish haircut and colour, the professional makeup, the fake tan, the flattering clothing and angle of the photo.

Get the picture? These magazines are not the best way of spending your money.

Aim to buy a health or fitness magazine that has a regular feature on a specific interest of yours, be it training tips or an expert advice page.

Consider a magazine that has some longevity and therefore credibility like anything that comes out of the Joe Weider stable. Joe Weider has been the great force of fitness publications for over 40 years.

His brother Ben has a special interest in women’s fitness and is editor of publications specifically aimed at improving the health and fitness of women. I read the Australian version of his “Oxygen” magazine which comes out every 2 months.

The best health and fitness magazines will rely not on sensational claims, but on informative articles about eating and exercising well.

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But now, it seems whatever fitness article or fast weight loss programs you peruse, you are confronted with the gym option, like it or not.

While walking is the best regular cardio or aerobic exercise for permanent weight loss, weight lifting is how you are going to tone up your lean muscle or even gain muscle mass, depending on what you want to achieve.

If you want to get lean from weight trainin, you need to lift light weights plenty of times. That means you may have the weight on the lowest setting but lift it as much as 20-25 times in each set.

This will ensure that your muscles are worked, but that they lean out, rather than bulk up. A whole body session once or twice per week in the gym is enough for you to gain lean muscle if you combine this with 45 minutes of aerobic style exercise 4 times per week.

If it is muscle mass you are after, you need to split your body part workouts up so that you can target each muscle group very specifically once per week.

Try to combine body parts that “go together” for each session so that no part of you gets over strained. One part can rest while you exercise the other alternately. Pecs and triceps go together well, as do biceps and back. Legs can be your 3rd session of the week. Of course, you can target abs on every visit – they are going to take a lot of work plus attention to diet to make them stand out.

If you are an ectomorph body shape or “hard gainer” and want to build muscle mass, there are specific things you need to do differently from people who are endomorph or mesomorph in shape.

To gain muscle,while losing fat you need to do less reps at much higher weight than people who want to get lean. You have to make the muscle group burn with plenty of blood pumped to the area to achieve the progress you are after.

Once you work up to very high weights, you should be doing as few as 3-4 reps per set. It will take time to work up to this level and you have to ensure that you start off slowly so as not to cause damage to any muscle groups.

Whether you train for lean muscle or to gain muscle, weight training must be done with good form. That means that you have to get the movement right or you will not be maximising your results.

You also have to take each rep slowly. Most people don’t. Gyms are full of men and women who race through every rep and set.

These people are getting 2 things wrong.

They are lifting weights without regard to form. For example, many are swinging their arms or backs in order to lift more, but this is not going into the muscles that should be getting worked. It’s a waste of time.

These people are not maximising the nature of the exercise. If you go slow, your muscles are required to work harder to hold the weight.

If you go as slowly as is comfortable on both positive (weight being lifted) and negative (weight being returned) parts of each rep you are going to build mass or lean out much more quickly than if you cheat the exercise with poor form and speed.

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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.

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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.

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An Interval Training Program for All Fitness Levels

Turbulence Training is a phrase coined by Craig Ballantyne, who invented the method.

As a strength trainer and regular contributor to Mens Health, Mens Fitness and Oxygen magazines, Craig is well regarded in the fitness industry.

The idea of this program like all high intensity training is to spend less time on and get optimal results from your workout.

If you are looking to spend only 3 days a week at your workout…

…and aren’t particularly fussed about attending a gym (that’s optional, you can work out in the gym or at home), this program is worth a look. It will take 45 minutes a session.

Unlike other programs involving cardio interval training, this program is suited to beginners with “Introductory Level Turbulence Training” as well as currently fit people.

You work out at the level you can handle and yet still achieve measurable results; of course the fitter you get, the faster the results come.

Body weight training is not intended for body builders…

…who want muscle mass. If that is what you seek, check out this review of Burn the Fat Feed the Muscle which gives specific and detailed diet and exercise information for every body type. If you follow the turbulence program you can expect to lose body fat and become lean and toned.

You do this with 5 minutes body weight training warm up, 15-20 minutes of strength training combining rather than isolating muscle groups and 15-20 minutes of cardio interval training.

The high intensity training workout changes every two to 4 weeks, depending on your level of fitness.

To get a free taste of Turbulence Training you should just …

…download a FREE copy of Craig’s 4 week program. You’ll notice that every exercise is explained with color photos (featuring Craig)

Several exercises are quite similar to what you may have seen in some yoga classes, increasing both functional and core strength.

As with other quality fitness programs, Craig offers a no questions asked 8 week money back guarantee. It’s no risk.

This program suits people with limited time who can commit to 45 minutes a day 3 days a week.

If you want to cut down time spent on cardio …

… and are not fixated on lifting weights Turbulence Training should suit you.

Working with body weight training gives you maximum flexibility for minimal equipment needed.

It might not be a glamorous equipment focused “look at me” workout method, but it works and YOU will certainly look glamorous once you get into it and lose your excess fat forever.

You can even listen to the audio files that explain the exercises, if that is your preferred learning style.

If you love weight machines or marathon cardio workouts as opposed to cardio interval training, this high intensity training workout is not for you.

If you want to get fit and gain lean muscle tone, however, this simple program will do it for you.

Go to Turbulence Training to get a good close look at Craig Ballantyne’s quality program

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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.

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An ibs diet can effectively relieve the symptoms of this syndrome.

Unlike ulcerative colitis and Crohn’s disease, ibs does not cause inflammation or changes in bowel tissue or increase the risk of colorectal cancer.

It does however cause great discomfort and can be quite disabling. It may aggravate your hemorrhoids. It may interfere with your work, relationships and mood. It tends to be a chronic problem.

Ibs can be managed with a diet that includes plenty of high fiber foods, regular exercise and active stress control.

In mild cases, you just need to develop any one of a number of healthy diets and an active exercise program that suits you.

In moderate to severe cases, your doctor may recommend fiber supplements and anti-diarrheal medications, anti-depressants and counseling. Quite serious measures. For an irritable bowel syndrome diet, you cannot be indiscriminate with high fiber foods. You want more soluble fiber foods rather than insoluble fiber foods.

When you just cannot ingest enough high fiber foods, fiber supplements made from natural products may be the solution for you even in the medium and long term.

A mild but effective anti-diarrheal “medication” to complement your irritable bowel syndrome diet is the cheap and simple charcoal tablet. Buy them over the counter and take as many as you need.

High gas foods to avoid on an ibs diet include carbonated beverages, salads and raw fruits and vegetables – while most fruit and vegetables can be lightly cooked for your ibs diet, you should try to avoid cabbage, broccoli and cauliflower most of the time.

An irritable bowel syndrome diet that is effective for you, like all healthy diets, should take note of the following.

Eat at regular times.

Don’t skip meals, especially not breakfast. Eat small meals often. 5–6 meals are optimal for all healthy diets. Get into a routine of eating at set times of day.

Avoid problem food.

Not only the high gas foods that harm an ibs diet – keep saturated fats and simple carbs to a minimum of your daily food intake.

Be careful with dairy food.

If you are lactose intolerant, try yoghurt. It’s a great food for healthy diets. If you do not eat dairy, you must find another good source of protein, calcium and B vitamins.

Drink plenty of water.

2 liters a day is a good baseline amount. Drink more when you exercise and when it is especially hot weather.

Alcohol, tea and coffee can exacerbate diarrhea.

Carbonated drinks increase gas build up. You really don’t need that. You should not include these drinks in your irritable bowel syndrome diet.

Get some regular brisk exercise.

Exercise will cut down your stress and stimulate your intestines. Walking is ideal; low impact, easy, cost free and invigorating.

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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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You will be told that low carbs diets are excellent for you to lose fat.

You will be told that a low carbohydrate diet cannot work. What do you believe when both arguments seem quite sound?

Low calorie diets mean that we have to cut back plenty of the things that have grown used to eating and we do tend to eat a lot of carbohydrates to pacify our food cravings.

Not just simple carbs that are nutritionally poor like white bread and cakes but also complex carbs that provide us with slow burn energy like rice, potatoes and pasta that we are used to eating as part of our night time meal.

Cutting down on carbs, especially night time complex carbs can be difficult.

For many people, a dinner plate is incomplete without a helping of potatoes, be they fried, mashed or steamed.

So the main reason why you will be advised not to set yourself up for failure with a low carbs diet is that it simply goes against the eating patterns we have established since childhood.

You need determination and discipline to break this long ingrained habit and not surprisingly many people just don’t manage to.

The truth of the matter is that this type of diet does strip the fat off you very quickly in comparison to other methods of weight loss.

Carbohydrates turn fairly readily to fat deposits when we do not burn them up; more readily than excess protein. That is why high protein, low carb diets can work, so long as your protein is lean.

Forget the fad bacon and egg diets, it’s just wishful thinking. High protein diets mean lean fillets of chicken, beef, pork or fish, not fatty cuts of meat.

The bulk of the carbohydrates you will eat are best consumed for breakfast in the form of muesli, fruit, wholegrain bread and milk.

Most of the rest of your carbs should be taken in at lunchtime so that you can avoid the afternoon hunger cravings that have doomed many a diet.

Dinner time should be mainly protein plus some vegetables or salads (but not potatoes) followed by fruit or berries and low fat yoghurt for desert.

Yes, vegetables and fruits do contain a measure of carbohydrates, but their high fibre factor means that they are digested more slowly and therefore not likely to affect your efforts to lose fat.

Low Carbs 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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To get a beautiful female body for life you’ve got to act like a man

Act like a man?

That’s right, get in touch with your masculine side.

When it comes to looking after themselves in respect to their bodies and all other aspects of their lives, men know a couple of vital secrets that women don’t know (even fat and unfit men know these secrets!).

These 2 vital secrets for a womens fitness program are simple, smart and they will give you immediate results.

You will move comfortably in your skinny jeans, you will lose the jelly belly that makes you sad and angry and frustrated.

You will be very pleased with yourself and feel great every day

Yes, these 2 vital secrets for womens fitness are simple, but you may not find them easy.

That’s because from the dawn of time, women have taken on the role of nurturing and pleasing those around them.

Weight loss for women has taken a back seat to looking after the needs of everybody else.

Women routinely gain self worth and satisfaction from pleasing others.

But you want to get fit, be healthy and look and feel incredibly attractive, don’t you? Weight loss for women cannot remain an unattainable dream. You have to start of the body for life that you desire right now.

So, in order to get the fit and healthy slim and sexy body of your dreams, you’ve got to drop the habits of the female gender and act like a man for womens fitness.

You have to do these 2 simple things

#1 Be Selfish

That’s right. Do something for you and you alone every day.

Of course you can learn to do this. Just watch the men.

Think of no one but yourself in achieving your fat lose dreams.

Decide on the workout routines you are going to go for and when you are going to make time for them. Plan and complete all of your workout routines.

Do not waver with the pressure from other commitments.

Make exercise the top priority in your day. Practice saying “No” to anything and anyone that keep you from your womens fitness exercise.

The positive effect of caring for yourself for an hour a day is that when you focus on your regular womens fitness workout routines, you become less stressed, more resistant to illness and more able to give quality rather than quantity to your other responsibilities.

Your family, friends and colleagues will grow to respect that your time is valuable and not simply theirs for the taking.

Everyone wins because of your unswerving commitment to looking after yourself.

#2 Stop Multitasking

Men concentrate on one thing at a time, women multitask – and we’re insanely and inexplicably proud of this ability to take on too much at once.

Look, multitasking can be stressful and totally unproductive if it is your usual daily mode of operation and it will totally defeat your capacity to get fit.

Effective weight loss for women and men requires the sort of single minded focus that multitasking simply destroys.

Focus on your workout routines and block out all distractions. Your brain and body need time out from juggling all those cats and chainsaws at once.

You need time to let go of the complex and embrace the simple and straightforward.

Your fitness exercise time must be a “multitasking free zone”.

What More Can You Learn from Men about Womens Fitness?

Some important “do and don’t” rules for womens fitness to get your ideal body for life

Don’t Eat Like a Man

Men burn more calories, even at rest.

This means that you should never eat as much as a man – even one of similar height and build to you. If there are men in your household, their food portions should be larger than yours.

If you have a man who cooks, you need to gently stop him from giving you man sized portions – he needs to understand that he is not starving you by giving you less than he wants to eat.

Do Train Like a Man for Womens Fitness

Many women favour cardio/aerobic workout routines and certainly walking, jogging, running, treadmill exercise, stepper and stationary bike work will make you lean and toned if you do enough of it at the right intensity.

Most men prefer weights with a little cardio mixed in.

Weight loss for women should include weight training workout routines because weight training will give you well defined lean muscles and a shapely sexy body for life that cardio tends to fall short of especially if you are an ectomorph (hard gainer) in body shape.

If you are an endomorph or female mesomorph, cardio becomes more important to you for effective fat loss.

Traditionally male multijoint exercises such as the deadlift, leg press and lunge are excellent for overall muscle tone and should not be avoided just because “you’re a girl”. These whole body exercises are excellent for womens fitness routines.

Don’t Lift Like a Man

For well defined sleek muscles on a slim and beautiful female body for life, don’t lift weights like a man. Core fitness for women is different from that for men. You do not seek explosive power or bulging biceps.

For most women a full body workout 3 times a week plus some cardio on other days is enough to get you the attractive body you crave.

Go for light weights, 2-3 sets and lots of reps (15-30 per set) to develop lean rather than mass muscles.

Most women don’t want the muscles of a man and generally speaking you are not in danger of getting them unless you work out awfully hard with very heavy weights.

But if you have naturally big calf muscles, don’t target them. If your shoulders are wide and strong, you don’t need to build more muscle on them.

Look at your individual body shape critically and dispassionately (yes, like a man) to decide exactly what you need.

Recommended Reading for Womens Fitness Programs

Ladies fitness training programs do not have to involve lots of fitness equipment at an expensive gym.

* An excellent exercise fitness program comes from personal trainer Craig Ballintyne. It has no bells and whistles. But it works.

If you need to have all the latest gimmicks, Craig’s program is not for you. Turbulence Training is great for womens fitness if you are the kind of woman who wants to work out in your own time in your own space without spending big dollars on home fitness equipment.

Read my review of Turbulence Training here.

* If you yearn for a sexy flat stomach, then you can’t go past The Truth About Six Pack Abs. Mike Geary has produced a program especially for women and at his site.

It’s worth a visit as he gives away a lot of useful information and tips on health fitness and how to get a hot body.

* Information is power and the most detailed and correct information I’ve seen on weight loss motivation, diet and exercise.

Tom Venuto tells you exactly the diet and exercises you need to suit your particular body type (ectomorph, endomorph and mesomorph) in his extensive Burn the Fat Feed the Muscle.

Read my review of Tom’s program here.

Womens 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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Or if your bikini belly has adapted for traditional bly dancing.

How to lose belly fat is the concern of the vast majority of overweight people. Perversely, to lose this fat is probably the most difficult of weight loss tasks.

Abdominal muscles are big and like leg and back muscles, they take more time to train into lean muscle than say biceps, that respond quickly because of their smaller comparative size.

Whether you want lean muscle on your midriff or a stand out 6 pack, you are going to have to work for it and be patient.

There are 3 things you need to do to make the most of your abs. You have to get onto a low fat diet , because any fat around your middle will hide your abdominal muscles, no matter how toned they are. You will need to take up a serious, energetic cardio habit to complement the diet and get lean.

You will need to do specific exercises that target your abdominal area as well as whole body exercises like the squat, deadlift and leg press.

So you see, to get a 6 pack or to be totally lean through your midsection, you have to really want it and work for it.

As far as your diet goes, as well as eating the right foods in the right proportions, you can benefit from reputable diet products, especially fat loss supplements and meal replacements. If you simply want to be toned, get walking and expect your belly fat to start shrinking quite noticeably after 8-12 weeks of brisk walking for 45 minutes to 1 hour 6 days a week.

At around the 6 month mark, the tightening of your abdomen will be very noticeable, no matter what weight you started off with. Keep on walking and you will continue to lose your belly fat slowly but surely.

If you are after a rock hard abdomen or a lean muscle mass to replace your lost belly fat, then you can use specific ab workouts that target this area.

But you cannot bypass the cardio exercise, because if you have any significant amount of fat around your midsection, you can develop the best abs on earth through resistance training, but no one is going to see them because they are hidden behind your belly fat.

There are several excellent programs on the market that you might like to consider. Burn the Fat Feed the Muscle by Tom Venuto does not just target abs, but is the most detailed and comprehensive text on the subject of diet and fitness that you can download. I have written a detailed review of the Burn the Fat program for you.

Sample Tom’s direct no nonsense style by downloading this FREE report he has written specifically for developing your abs.

Mike Geary also has a very good ab program on the market, where he focuses on sculpting 6 pack abs. He has written several free reports available at his website. Two of his most interesting articles on the subject are The best 3 ab exercises that aren’t called ab exercises and Get Visible Abs.

You’ll notice that Mike is not a fan of long cardio workouts, though he does admit that cardio done correctly does play a part in losing belly fat.

If you are a hardgaining ectomorph, it is worth having a look at no nonsense muscle building a program created by a man once known as “skinny Vinnie” who is now a champion fitness model in Canada.

Lose Belly 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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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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how to shift your stubborn belly fat for good

Ab workouts are essential for building six pack abs, but they are not the “be all and end all”.

Download this free report by ab flab guru Mike Geary to learn the 2 vital secrets for losing your belly fat.

You should receive a confirmation email once you subscribe, but if not, do check your junkmail.

Now back to those Ab defining workouts.

Ab workouts can be done as extremely long sets (up to 100 repetitions) with low resistance or as much shorter sets for strength training (of around 10-12 repeats) with some extra resistance added in.

If you want lean muscle, go for longer sets; for stand out abs, do the shorter sets with more resistance or weights involved.

You have to realise at the outset that no matter how many ab workouts you do a week (and you can work abs every day if you want to) you are never going to see the results of your efforts if you do not follow a low fat diet and do plenty of energetic cardio.

You can have excellent ab configuration, but your waist will actually look bigger if you don’t get rid of the fat in front of your abs.

For some specific and accurate advice on ab workouts for 6 pack abs, download this FREE report “Mission Abs” from Tom Venuto. Tom is the author of the best selling diet and fitness E-Book on the internet, Burn the Fat Feed the Muscle.

There are different movements that target different sections of your abdomen. The most popular and generally successful workouts include:

Crunches and sit ups: Sit ups will work your entire abdominal wall while the bench crunch (with your legs raised over a bench) will work on middle and upper abdominals. Lower and middle abs can be worked with the Roman

Chair sit up, which you can adapt to a fitness ball exercise, hooking your feet securely under a cupboard or bench, then slowly and carefully raising and lowering your upper body.

The instability of the fitness ball encourages the development of extra core strength. To add that little bit extra to these types of exercises, you can twist through the movements either with or without weights.

Leg Raise: A hanging leg raise will work on your lower abdominals and it will work best if you can develop the strength to raise your legs straight out in front of you rather than bending the knees for each repetition. The slower you take it, with a pause at the top, the better your ab workout will be.

Seated bent knee raises, where you bring your knees in to your chest will work the frontal abs.

Side Bend and Side Twist: To work your abdominal obliques, try side bends with or without weights. It’s best to try without weights until you get the movement right.

Side twists will mobilize the waist area (intercostals) as well as giving greater flexibility to your obliques.

Make sure you fully engage your targeted muscles during the exercises you do by squeezing and holding that contraction. No matter what abdominal exercises you choose, you need to ensure that you do them properly and slowly, using correct form.

Otherwise, your considerable efforts will be minimized and you could well end up with a literal pain in the neck from overstraining the wrong parts of your body.

You can get a sexy flat stomach or stand out six pack with correct exercise and diet.

Mike Geary, who wrote the very popular E-Book, The Truth About Six Pack Abs has a lot to say about full body workouts that not only work on your abs, but tone the rest of your body at the same time.

He is not a great fan of cardio, except for high intensity interval training. He has written some very interesting and informative articles on the subject of six pack abs, including The 3 Best Ab Exercises that aren’t called Ab ExercisesThis article, complete with color photos details one of the best “ab workouts” that doesn’t include any direct “ab exercises” at all.

Ab workouts 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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Over time you can add variety to your simple diet, even amending it to be a simple low carb diet , but to start off with, the simpler the better.

You may choose to start your change of lifestyle with a detox diet. Simple, for sure, but it can be a big shock to your currently spoiled and overfed body.

The key word to “a simple diet plan” is “plan”. You have to plan your meals well in advance.

When the time comes to eat each day, you know what you will be eating, how much you will be eating the nutritional and calorie value of everything you put in your mouth.

Detailed, accurate planning is essential for your success.

A simple diet plan that you read in a health magazine will probably give you instructions for 7 different breakfasts, lunches and dinners and 14 snacks per week.

Unless you are fixated on your kitchen and cooking is your all consuming passion, such a diet plan is setting you up for failure.

And your beloved family pet is going to get massively fat on the leftovers. Of course if the magazine recommends a detox diet, simple!

You eat or drink very little of not much until the toxins are expelled from your rather shocked body. Detox diets work, but they are a short turn fix only, allowing your body to rapidly rid itself of toxins. You have to keep a careful eye on yourself if you go for detox. Make sure you don’t stay on a detox diet for very long. Don’t allow yourself to get faint or exhausted.

By all means, go for a detox if you want to, but your body will balance itself out all by itself if you give it enough time. So try this instead.

Plan to eat the same breakfast 5 days a week, with a variation to routine at least one day of the weekend.

Your breakfast of choice should revolve around unsaturated fats, complex carbs and protein. Eggs, wholegrain breads, fruit, yoghurt and high quality breakfast cereals are all good breakfast choices.

You should choose something you like or something you can learn to like, because forcing yourself to eat something just because it is good for you is not going to make you happy or successful with your diet.

Healthy simple snacks are the thing for mid morning and mid afternoon. Plan to eat them every day and prepare them in advance.

These should be fruit, raw nuts, low fat yoghurt and protein bars or shakes made on skim milk or water.

Lunch should be salads with lean meat or fish and wholegrain bread. Lunch is when you can go for your potatoes, rice or pasta as well. You can use up the energy through the afternoon. So rather than hitting the 3pm slump, you will continue to function well your whole day long.

You can alternate a range of lean meats and fish with steamed vegetables for dinner. Limit pototoes, rice, breads and pasta at night for a simple moderate/low carb diet option.

Desert is an extinct animal, but a bowl of low fat yoghurt with fruit about an hour after your dinner will stave off food cravings at night when they tend to do the most harm.

A protein bar or shake is a reasonable alternative to the fruit desert if you’ve not done the shopping or you feel like a change.

The incredibly popular Fat Loss 4 Idiots diet program makes the claim that you can lose 9 pounds in 11 days. Read my candid review of this “idiot proof diet” to learn what the truth of the matter really is.

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Fad diets are naturally all the rage (or they’d have a ifferent name, wouldn’t they?). They are routinely endorsed by celebrities and by medical practitioners.

We’d love to live like celebrities and we are determined to believe the word of doctors.

While any number of reputable and/or well known people can choose to endorse a product or service, the proof is in whether it can work for you.

You can increase the possibility of choosing a diet that works for you by becoming as informed as possible before making decisions related to your health.

Effects of fad diets can go 3 or 4 ways.

They may be absolutely useless and a waste of time and money.

They may have some beneficial effects.

They may have some harmful effects.

They may really work. Those that work long term are those that help you to retrain your eating and exercise habits to be fit and healthy for life.

Here is a list of fad diets for your information.

The Atkins Diet.

The Atkins Diet revolution has been around for some time now. This leader of popular fad diets is an extremely low carbohydrate diet advocating high consumption of protein and fat.

The Scarsdale Diet.

The Scarsdale Diet has strict rules of food combinations. It is extremely low calorie. As low as 850 calories per day.

The Scarsdale Diet website recommends that you do not stay on the diet for more than 14 days straight.

The South Beach Diet.

The South Beach Diet is a 3 phase diet, with the first phase limiting carbs, while placing emphasis on lean meat and unsaturated fats.

It is claimed that in this phase dieters can lose 4-6 kilograms over the first 2 weeks. Phase 2 reintroduces some carbs “banned” in phase 1. Phase 3 is maintenance for life diet.

The Zone Diet.

Zone Diets promote a mixture of low-fat protein, complex carbs and unsaturated fats each at a moderate daily intake. The Zone Diet meals consist of breakfast, lunch and dinner plus low fat snacks between meals to prevent food cravings.

The Grapefruit Diet.

On The Grapefruit Diet you must keep strictly to 3 meals a day with no snacks whatsoever (you are urged to eat double portions if you need to avoid hunger between breakfast, lunch or dinner!)

You are instructed to eat 1/2 a grapefruit at the beginning of every one of your meals and then you will lose fat – or not.

The Cabbage Soup Diet.

The Cabbage Soup Diet is one for people with no close friends sharing a personal space for any length of time.

It is a 7day “kick start” (kick fart?)diet in which the hapless dieter is given a different food group or two to stuff their faces with on a different day of the week, washed down with cabbage soup.

Effects of fad diets? Well, something really stinks with this one.

Liquid Diet.

Protein shakes, clear soups and herbal teas are routine meals in a liquid diet. A totally liquid diet can be a serious and severe weight loss diet.

Under strict medical supervision, a liquid diet can allow clinically and morbidly obese people to drop weight enough to have surgery or to support patients with serious medical conditions.

In theory, you could live on 3 or 4 protein shakes a day, but it is hardly a conceivable long term lifestyle diet option.

Detox Cleansing Diet.

There is many a detox cleansing diet out there, with varying degrees of severity. The idea of a detox cleansing diet is to rapidly clean out the build up in the body of toxic chemicals incorporated in the foods we eat day to day.

A short term diet of some fruits and vegetables in solid and liquid forms is common in detox cleansing diets.

Effects of fad diets? A detox cleansing diet is a really short term diet. This type of diet may well leave you lightheaded and lacking energy if you keep it up for too long.

Fat Loss 4 Idiots

The Fat Loss 4 Idiots Diet allows you 4 meals a day. It relies on a concept called calorie shifting where you keep your body “on the hop” regarding how many calories of what type it gets at each meal each day.

I have written a candid review of the Fat Loss 4 Idiots diet program.

Burn the Fat Feed the Muscle

This is not strictly a fad diet. Burn the Fat Feed the Muscle is a complete diet and exercise program for a healthy life. Very detailed information is given on protein, carbs and fat ratios for your individual body type, be that mesomorph, ectomorph or endomorph.

You can read more about the fat burning diet in my review of Burn the Fat Feed the Muscle.

Fad diets 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…?

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These are done at above the level you would normally work followed by short periods of lower intensity cardio.

It is not for the beginner.

But a reasonably fit person who has been doing steady paced cardio for several weeks or months could benefit from the change in exercise intensity and duration that hiit offers.

Cardio interval training will work well if you plan to power walk, jog or run on a treadmill or outdoors, use a stationery bike, a climber or an eliptical trainer.

The gym equipment is lower impact and less likely to cause injury than charging up the bitumen, down a mountain or through the park, but the mental benefits of outdoor exercise sometimes outway the risk of a rolled ankle.

Whatever works best for you.

A high intensity training workout should involve stretches and a short warm up. 5 minutes or so.

Then alternate your high/low intensity bursts to suit you. 30 seconds to 1 minute high then 30 seconds to 1 minute low.

You may want to start with 30 seconds high and 90 seconds low to ease into it. Either vary your speed or the resistance of the machinery you use (or even both, if you are up to it).

You will recover during the low intensity phase, but by the end of 10 minutes or less of hiit, your body should free pretty well worked.

Give yourself a cool down time and some stretches to finish and there you have your basic high intensity interval training, cutting down your usual 45 minute to 1 hour cardio routine to just 15-20 minutes.

A high intensity training workout means you can raise your heartrate, boost your metabolism and burn more fat both during and following your exercise.

If you intend to do a resistance workout on the same day as your hiit cardio routine, consider completing the weights first.

To get hold of a couple of FREE programs that combine resistance with cardio in high intensity workouts, download Turbulence Training 4 week course and insider secrets for a lean body.

You will have more energy for your high intensity interval training if you start on the weights. You would not do your best resistance routine after an exhaustive session of cardio interval training. If your chosen sport is an endurance sport such as long distance running or ocean swimming, you do still need to condition your body and mind with long sessions of steady state cardio, but the high intensity interval training is still a useful tool to employ from time to time to shake up your workout routine.

Your body gets used to your habits reasonably quickly and will resist dropping fat unless you mix things up a bit.

If you are a runner, you may enjoy Fartlek (Swedish for “speed play”). Fartlek is a style of continuous training that uses the hiit concept of changes of pace.

These changes in pace may be due to changes in the natural terrain or deliberate increases and decreases in speed for a few minutes.

As with other forms of high intensity training, Fartlek means you are exercising both aerobically and anaerobically. The bottom line is better metabolism and more fat burned even at rest.

Fartlek generally alternates aerobic walking and anaerobic running. It was developed in the 1930s to increase the speed and endurance of cross country skiers, but it would benefit all types of field athletes.

A session may last for around 45 minutes, so like other forms of hiit it is not for the beginner.

A basic Fartlek workout could consist of

Warm up – jog 5 to 10 minutes.

Steady, hard run 1.5-2 km

Rapid walking 5 minutes – recovery.

Easy running interspersed with sprints of about 50 – 60m, Easy running with three or four “quick steps” now and then (simulating suddenly speeding up to avoid being overtaken by another runner).

Flat out up hill for 175 – 200 m.

Fast run 1 minute.

Repeat until time is up

Or to make it easier, warm up, pick a landmark and run flat out toward it, then jog till you recover and then move at reasonable pace. Pick another landmark and go flat out again.

You don’t have to have pinpoint time accuracy, but you do need to listen to your body or the intensity part of high intensity interval training may wear you out or even knock you over.

High Intensity Interval Training 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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How to Get Abs

If 6 pack abs are what you seek, this is the information you need to get those ripped abs.

If you are more concerned about a fat belly than about ripped abs and need to know how to go about losing belly fat to get a flat stomach go to how to lose belly fat fast. Six pack abs are the ultimate reward for only the truly determined and dedicated.

If this is you, read on to get the six pack abs you crave.

To get stand out six pack abs, you have to work with “the big 4″

*Motivation

*A clean diet

*Cardio

*Weight training

*Motivation – Why Do You Want 6 Pack Abs?

If you want something enough, you are going to get it, no matter what it takes. Your reason has to be important enough to you for you to make getting 6 pack abs a top priority in your life. How to get abs is relatively easy when Why you want them is clear and compelling to you.

Do you want to transform your body, to be the best you can be, to prove a point, to win a challenge? Whatever your personal compelling reason for learning how to get abs, the result will be a killer set of 6 pack abs that have you standing out from the crowd – a winner, a fit and healthy taut and sexy you.

You have to get organised. Make the time, whether it means extending your day or saying “No” to things that are far less important than getting your 6 pack abs.

*A Clean Diet

Your diet will depend somewhat on your body type. An ectomorph (hardgainer) needs quite a different eating schedule from an endomorph. But whatever your natural body type, you have to eat clean to achieve and maintain six pack abs.

You need 4-6 meals at regular intervals throughout the day. Complex carbs, lean protein and mainly unsaturated fats in the right proportions and combinations according to the time of day.

You must have a cheat meal, but only once a week.

This is the diet you need to get 6 pack abs. Your ability to control your diet will be reflected in your beautifully sculpted body.

*Cardio

The amount of cardio you do each week to get ripped abs also depends on your body type. While a hardgainer can minimise cardio workouts, an endomorph cannot do without 3-4 sessions a week.

Whether you opt for lengthy steady state cardio or high intensity interval training (hiit) is a matter of personal choice and individual suitability.

A mesomorph body type, for example, is well suited to the explosive and exhaustive nature of hiit. The important thing is to burn fat for ripped abs and both styles of cardio will do this for you.

*Weight training

Weight training will boost your fat burning metabolism and tone and strengthen not only your six pack abs, but your whole body.

So, how to get abs – dedicated ab workouts or full body routines?

That’s easy! Both.

Dedicated ab workouts include crunches, sit ups and leg raises. They work to develop your ripped abs and strengthen your core. Try following up your ab workout with your cardio routine to maximise fat loss around your warmed up abs.

Full body exercises such as the deadlift, leg press and lunge will work your abs hard while toning the rest of your body.

How to pull “the big 4” together for 6 pack abs

At first, pulling “the big 4″ together for how to get abs takes a bit of thought and consideration. You need accurate information on motivation, diet, cardio and weight training; only then should you put your well conceived plan together.

Recommended Reading

* The best thing I’ve ever read on motivation is by Tom Venuto. He’s a fat loss coach and bodybuilder.

In his extensive eBook, he also explains at length the needs of each body type, both in relation to exercise and diet not just for six pack abs but for every aspect of fat loss and muscle growth.

I’ve written a detailed and candid review of Burn the Fat Feed the Muscle by Tom Venuto for your information.

* The only other author I’d recommend is Mike Geary, who wrote The Truth About Six Pack Abs. Mike explains and illustrates his weight training exercises in clear detail.

Download this free report by Mike to learn his 2 vital secrets for losing belly fat for good. Just fill in your details and I’ll send the report straight to you right now.

Learn more about a clean diet on my simple diet plan page and find out more about ab workouts here on my site before you put your six pack abs plan into action.

If I can help you in any further way to get your 6 pack abs, do contact me directly and I’ll get back to you.

It’s far from easy to get ripped abs. You have to have an excellent motivation, a clean diet and a workout routine that includes cardio and weight training suited to your body type to maximize fat loss and muscle gain.

But the result – a truly beautiful and totally superior and envied body – is more than worth the dedication and pain.

6 Pack Abs – quickest way to get a six pack 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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Are you sick of being the skinny guy or girl?

If you are an ectomorph you are looking for ways to put shapely muscles on your body.

Download this free report

Building Muscle the Wrong Way.

It’s written by Vince DelMonte, the hardgainer’s hero.

It is just what you need to flesh out your skinny shape.

Check your email for confirmation of this free report. If you can’t find it, check your junkmail. (Don’t worry, you won’t be spammed.)

Now, back to the birth of the skinny body type. The ectomorph body type was classified in the 1940s by American psychologist William Sheldon who devised a theory linking body types to personality traits. He documented observations of super-confident mesomorphs , convivial endomorphs , and subdued ectomorphs. Sheldon’s link of mind and matter have since been widely criticized as too simplistic.

Physically the 3 somatotypes he classified are the mesomorph body (chunky, attractive and well proportioned) the endomorph body (big, rounded and inclined to run to fat) and the ectomorph body, which is known in bodybuilding circles as “the hard gainer” (slight, slim and resistant to muscle gain, lean or mass).

While his body/mind links have been mostly discarded, Sheldon’s somatotypes are still frequently used as benchmarks for body types.

The somatotypes are often seen as blended, where people have more than one type evident, so you can be an ectomorph with aspects of the classic mesomorph body.

Mesomorph being the ideal, the more you eat and train properly, the more traits of a mesomorph you will take on. With muscle gain, you will widen your shoulders and back and shape up your legs and arms.

Correct diet will allow your body to make the best use of all the food you present it with.

The lean looking female of this body type is often the envy of her endomorph friends because no matter what she eats, she never seems to put on weight. The male of this body type is the long limbed slightly built guy who cannot seem to put on muscle, no matter how much he works out.

While this body type does not gain fat so easily as the other 2 somatotypes, ectomorphs find muscle gain a problem because of their metabolism.

This body type has a high metabolism and need to graze all day long to avoid energy slumps. The trouble is that many ectomorphs eat whatever is at hand rather than food that is good for them.

Your body is like a steam train that needs constant stoking with the best fuel you can get your hands on to keep you running at peak performance.

You really have to make sure that whatever you put in your stomach is the best fuel for it – that means you too must cut the saturated fats right back in order to be fit and healthy and for optimal muscle gain, whether lean or mass muscle.

Do your body a great big favour and make the commitment to cut deep fried food from your regular diet. No more hot chips (french fries). You will never regret it.

You should eat a high carb diet. This diet should focus on the best carbs for you – keep simple carbs to a minimum and concentrate on complex carbs that will give you long term energy to sustain your highly metabolised body.

Try eating twice as much protein as fats and twice as much carbs as protein for a hardcore high carb diet to suit your body type.

Keep peanut butter or raw nuts or protein bars or protein shakes handy for healthy, energy packed fast food.

With regard to exercise, you should concentrate on resistance workouts to gain muscle mass. Heavy weights with longer than average breaks between sets for best recovery will suit your workout to gain muscle mass, whether you are after large or lean muscles. 2-3 minutes between sets is ideal.

You do not need to worry too much about aerobic or cardio workouts. It fact, due to your rapid metabolism, these workouts could be detrimental.

You may lose rather than gain muscle mass because your body will eat into your hard earned muscles if you do too much cardio.

To get hold of specific detailed information on weight training as an ectomorph, download this FREE report from Vince DelMonte. It is a fantastic read, set out like a magazine with great photos and plenty of the information you are looking for as a hard gainer.

Vince is an ectomorph success story. Once a spare and scrawny triathlete, the former “skinny Vinnie” is now a champion fitness model with a very credible muscular physique. Check Vince out for yourself and read my review of his No Nonsense Muscle Building program for hard gainers.

If you are looking for a diet and exercise program specifically for your body type, you cannot go past Burn the Fat Feed the Muscle For more information about this widely acclaimed fat loss program, you can read my review of the Burn the Fat Feed the Muscle E-Book.

Ectomorph 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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Be a Happy Hard Gainer

Build a Body to be Proud of – Look Awesome & Feel Fantastic

If you are a hard gainer (ectomorph) you are naturally

* Fine boned

* Long limbed

* Weak and Skinny

* Clothes hang off your lanky frame

and

* You don’t put on muscle or fat very easily.

You are often envied by your bigger friends for your ability to eat huge quantities of anything and everything without putting on weight.

But they don’t envy the shapeless figure of a hard gainer and you don’t want to be a skinny ectomorph.

You want a strong attractive body with shape and definition that you can show off with pride. You want to gain weight fast.

You can gain weight fast and build big muscles that bulge or lean muscles that give you a sexy shapely body tone.

But because you are a hard gainer, you have to go about transforming your body in particular and specific ways for healthy weight gain.

You as an ectomorph will not build muscle with a “one size fits all” fitness and diet program. You will not gain weight fast with a standard set of exercises and diet selections.

You have to put the effort where you know it will work.

It all comes back to knowing the correct diet and exercise to gain weight fast.

How a Hard Gainer has to eat

Eat often. Start every day with a good breakfast within on hour of waking up.

Keep on eating at 2-2 1/2 hour intervals throughout the day for healthy weight gain.

Eat clean. Just because as a hard gainer you “can” gorge on bucketsful of deep fried junk food, you must not do it.

Eating junk will hinder your progress for healthy weight gain.

Now, while your body type does not gain fat so easily as the other 2 somatotypes (mesomorph and endomorph), ectomorphs find muscle gain a problem because of your natural metabolism.

Your body type has a high metabolism so you need to graze all day long to avoid energy slumps.

The trouble is that many hard gainers eat whatever is at hand rather than food that is good for them.

You have to have plenty of prepared snacks at arms reach to dig into to avoid poor nutrition.

You really have to make sure that whatever you put in your stomach is the best fuel for it – that means you too must cut the saturated fats right back in order to be fit and healthy and for optimal muscle gain, whether lean or mass muscle.

Do your body a great big favour and make the commitment to cut deep fried food from your regular diet. No more hot chips (french fries). You will never regret it.

A hard gainer should eat a high carb diet

Focus your diet on the best carbs for you – keep simple carbs to a minimum and concentrate on complex carbs that will give you long term energy to sustain your highly metabolised body.

Wholegrain breads, oats, pastas, rice and polenta are excellent choices.

Try eating twice as much protein as fats and twice as much carbs as protein for a hardcore high carb diet to suit your body type.

Keep peanut butter or raw nuts or fruit or protein bars or protein shakes handy for healthy, energy packed fast food.

The best hardgainer workout to gain weight fast

How to build muscle fast as a hard gainer.

Train heavy, but not long or often for the best hardgainer workout to gain weight fast. 1 hour in the gym 3 times a week is how to build muscle fast.

Any longer and you will bite into your muscles and lean tissue and undo all your good efforts.

Avoid cardio. Until you build muscle to work with that is, then be very careful and specific with the cardio you choose.

Lengthy steady state cardio is not a good choice for a hardgainer workout. You want to get some muscular curves on your bones, not stay lean and lanky.

Concentrate on resistance workouts to gain muscle mass. Heavy weights with longer than average breaks between sets is how to build muscle fast whether you are a male or female ectomorph.

Whether you are after large or lean muscles, 2-3 minutes between sets for a hardgainer workout is ideal.

Recommended Reading

* Download Building Muscle the Wrong Way, a free report that details the most common mistakes hard gainers make in 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 to support your muscle growth to gain weight fast. Read about these weight gain supplements at bodybuilding.com

* For a program specifically designed by a hard gainer for fellow ectomorphs, check out Vince DelMonte’s No Nonsense Muscle Building. Vince transformed himself from weedy triathlete to sexy fitness model and he knows exactly what you need to do to transform yourself like he did.

Vince’s program includes plenty of dedicated hardgainer workouts and ectomorph diet guidance that is both accurate and proven.

Don’t waste time with “one size fits all” programs – Vince’s course is specifically targeted to fix your body shape problems as an ectomorph.

It takes some effort and time commitment, but the gain is well worth the pain. You will no longer be skinny and weedy with your ill fitting clothes hanging off you.

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

* Learn more about your body type; read Tom Venuto’s excellent eBook Burn the Fat Feed the Muscle. Tom’s publication is accurate and detailed.

Burn the Fat Feed the Muscle tells you everything you need to know about motivation, diet and exercise – not just for the ectomorph, but for your mesomorph and endomorph family and friends as well.

You can read my review of Tom’s program here.

weight gain 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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10 Simple Rules that Work from Fat Loss 4 Idiots

Can A Calorie Shifting Diet Work For You?

Yes, it can.

You can be leaner, trimmer and more fit 11 days from now – if you can stick to 10 Idiot Proof Diet rules in this weight loss program.

Just 10 skinny rules for 11 short days. The Fat Loss 4 Idiots weight loss program is safe to repeat the cycle as many times as you need to till you reach your goal weight.

What Are “The Rules”?

Ok, if you can do these 10 simple things, guided by the Fat Loss 4 Idiots weight loss program, you are on a winner.

You’ll fit into those stylish and sexy clothes. You’ll be fit and active. You’ll be confident, attractive and popular.

You’ll be happy in your own skin.

So, here’s how to lose fat on the Idiot Proof Diet

1) Cycle Your Calories

Alternate between moderate to high carb and moderate to high protein meals over the 11 day period of this weight loss program. This ramps up your metabolism as your body is constantly dealing with changes in calorie input.

Don’t worry, the program’s online diet generator works out balanced meals to suit your personal taste.

2) Eat 4 meals per day

Eat meals at regular intervals throughout the day. It’s part of the process of calorie shifting. The good news is, you must eat to lose weight and you will definitely not starve yourself on the Fat Loss 4 Idiots weight loss program.

3) Prepare meals at home

Eliminate the temptation to cheat the idiot diet with forward planning. Preparing meals in advance will quickly become a satisfying and enjoyable routine – no more impulse eating. You’ll save money too.

4) Rotate meals

The idiot diet requires you to mix up the composition of your meals every day as part of this calorie shifting diet. While this sounds complex, the Fat Loss 4 Idiots software makes it simple.

5) Avoid condiments

Sauces, gravies, salad dressings … they can hide a lot of calories. Best to avoid them on a daily basis and this diet insists on it.

6) Stop eating when your body has had enough

While you don’t count calories on the Fat Loss 4 Idiots diet, you must learn to listen to your body. The idiot proof diet will only work if you stop eating when you have satisfied your hunger. They tell you how to recognize this point.

7) Drinks

The idiot proof diet restricts your drinks to 10 calories per glass (so I guess they do count a few calories after all!). But this does make sense – you can swallow a lot of calories in a glass and never really notice.

Stay hydrated

Drink 8-10 regular glasses of water a day. This helps boost your metabolism, flushes out toxins from your system and controls food cravings. All good diets recommend plenty of water.

9) Exercise

Exercise is not central to the idiot diet program but you’ll lose more fat if you take their advice of walking 30 minutes twice a day or 45 minutes once a day. Personally, I don’t see the point of losing weight without toning up. Calorie shifting will work for fat loss but you have to get moving for best results.

10) Avoid sweets

Don’t blow the idiot diet on calorie dense treats. Once you start eating better food, sweets will taste too fatty and sugary for your healthy tastebuds and you’ll stop craving them anyway.

So, that’s the basics of calorie shifting and the idiot proof diet.

What else do you need to know?

* The idiot diet is actually a 2 week program of calorie shifting. The final 3 days are “cheat days” when you can eat whatever you like – but even then you have to stop when your hunger is satisfied.

* The Fat Loss 4 Idiots weight loss program is the most popular and successful of diets online. This calorie shifting diet obviously worked for an awful lot of people around the world.

* The idiot diet is a good one to train you to eat to live well, rather than eating to excess. No matter what weight loss program you choose, once you are eating properly, your fat will fall away.

You’ll be able to walk into fashion shops and buy the clothes you look good in, not the ones that stretch to fit you.

You’ll walk tall, look great, feel confident and most of all – be happy in your own skin.

Sign up with Fat Loss 4 Idiots if you are ready to lose weight and you can live by 10 simple rules for 11 short days.

the idiot proof 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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