Quickest Way To Lose Weight

Check out this list of fad diets and read some information about them.

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.

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…?

High intensity interval training involves short bursts of high energy cardio.

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.

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.

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.

A high fiber diet is essential for good health and fitness.

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!)

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.

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.

Diets for the quickest way to lose fat

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.

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.