Quickest Way To Lose Weight

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• Cutting Salt as Good as Quitting Smoking

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.

The idiot proof diet is an effective one, though it is not one that you will want to stick with for the rest of your life.

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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Fitness books and diet publications have to come up with the goods for your exercise and diet plans or they die a lonely death.

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.

What we all want, if we are honest with ourselves is rapid weight loss.

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.

For discount vitamins, compare prices, dosage rates and product strength.

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.

Mens health issues do need some specific attention when you begin to plan your diet program.

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.