The Big FAT Lie

Over two thirds of Americans are over weight, and half of them are considered obese. Most of the remaining third of Americans are concerned about becoming overweight! While we are obsessed with avoiding food that is high in fat, America has the dubious distinction of its population having the highest percentage of overweight people of any nation in the world! England is number two!

One of the most common and harmful misunderstandings is the misinformation (lie) that we are fat because we eat too much fat. Though eating excess fat can contribute, the primary culprit for excess body fat and many degenerative diseases such as heart disease, cancer and diabetes is NOT eating foods high in fat, but eating too much carbohydrates and sugar, and especially in combination with fat, such as French Fries and corn or potato chips. People on a high carbohydrate and low fat diet tend to be more unhealthy, carry more excess body fat and don’t live as long.

Putting the Brakes to Your Metabolism! 

What creates excess body fat, more than anything else, is a high RATIO of the carbohydrates to protein and fat, and especially certain types of carbohydrates that have a high conversion rate to fat. When the percentage of a meal (not just for the day) is higher in sugar or carbohydrates (a long chain of sugar molecules), much more of that food will be converted to fat instead of being burned as energy (calories). The effect of this is putting the brakes on your metabolism, which results in lower energy and greater storage of fat. Obviously, this is NOT what you want!

Plus this sets up a vicious cycle of over eating. Once the carbohydrates are converted to fat, you get a blood sugar drop, which makes you hungry for more carbohydrates. So you eat more to raise your blood sugar, and the whole vicious cycle repeats! Soon, you’ve gained weight, and feel even more like a failure.

According to the Glycemic Research Institute, many of the “fat-free” foods are much more fattening than they were before the fat was removed, because sugar has been added (and often disguised) to compensate for the low fat!

This is because carbohydrates and sugar, and especially certain carbohydrates, stimulate insulin production. Insulin directs your body to convert the food to fat and store it as fat instead of just burning it as energy. To measure this fat conversion and storage effect, foods are rated by what is called the glycemic index. The higher the index, the higher percentage of that food and the other foods eaten with it, will be converted to fat, regardless of the fat content of the food.

So for an example, eating high glycemic foods like baked potato, rice cakes, corn flakes or cooked oatmeal which are low in fat, is more fattening than eating a juicy beef steak or a bowl of ice cream!

High Fat Conversion Foods 

These are some common foods with their glycemic index numbers, that are especially high on this index, and thus stimulate fat storage:
Common sugar (sucrose)—92
Macaroni and cheese—92
Potatoes (mashed—100; French fries—107; baked—121; potato chips—high)
Corn—78; pop corn—79; corn chips—105; corn flakes—119
Pizza—86
White rice—83; brown rice—79
White and wheat bread—101
Cold cereals (most). E. g. Life—94; Grape nuts—96; Cheerios—106; Total—109
Cooked cereals (e. g. Cream of Wheat—100, oatmeal—87 (steel cut is less)
Bananas—77
Most juices and all drink mixes and soft drinks (97)
Desserts (ice cream—87); donuts—108
Fat-free bottled “lite” dressings (due to added corn syrup and maltodextrins).
High fructose corn syrup—89
Maltodextrins—150 (added to many foods, but deceptively not counted as sugar! )

Did you notice that some of these foods are worse than pure sugar? It is wise to eat these foods sparingly. And when you do eat these foods, balance the glycemic index for the whole meal by eating low index foods with them.

Fat Burning Foods 

Here are some of the foods that are rated as having a low glycemic index:
Fructose—32
Trutina Dulcem (a fruit sugar fifteen times sweeter than regular sugar)
“Super sugars” (glyconutrients)
Stevia—though not “approved” by the FDA as a sweetener, it is often used as such
High protein foods (e. g. fish, meat and eggs)
Most vegetables including sweet potatoes and yams
Beans—40
Salads—low
Avocado—low
Stone ground bread and sprouted grain—low
Barley—36
Rye—48
Most pastas—varies; spaghetti—59 (but very low nutritional value)
Berries—low
Cherries—32
Apples—54
Oranges—63
Peaches—60
Pears—53
Dairy products; whole milk—39 (there are other concerns mentioned previously)
Soy milk—43
Seeds and nuts—as low as 21 (peanuts)
Butter (in moderation—far superior to margarine)
Olive oil
Soy beans—25
Celery—very very low

There is one other huge advantage to using low glycemic foods besides weight control: longevity! According a study by T. Par entitled "Insulin Exposure and Aging Theory" in the Journal of Gerontology - 1997; 43: 182-200, high insulin levels, which result from consuming high glycemic foods, promotes accelerated aging. Both calorie restriction and a low glycemic index diet appear to be important for longevity, BUT a diet of low glycemic foods is even more effective than calorie restriction for longevity.

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Total Body Warmup

Interval Training for Fat Loss Not Aerobic Training

Announcing interval training for fat loss

 Forget long steady state aerobic training if you want to lose fat.
Why?

1. Its boring! Who really wants to spend half an hour or more running, cycling, rowing, etc .

 2. Your body will adapt to it! As you get fitter, it becomes harder to burn the same amount of calories as when you started exercising because your body adapts and becomes more efficient. So what do you do to burn the same amount of calories as you used to? Well if you continue with aerobic training the answer is either go for longer or do the same time quicker neither of which are particularly enjoyable.

 3. The fat burning zone or heart rate training doesn't work. Yes, you burn a higher percentage of fat at a sub-maximal intensity but the overall calories burnt are less than a higher intensity workout. (See the post below for more on Fat burning zone and heart rate training for fat).

 4. Sprinters have less fat than marathon runner.

 5. Yes, you burn calories whilst doing aerobic training however it may be detrimental to your muscle growth. As I've said many times before, the more toned you are the more calories you burn whilst sitting at home. Aerobic training is largely catabolic (breaking down), which can consequently reduce the development of muscle growth. Less muscle = lower calorie expenditure = lower fat loss.

  The answer? interval training

  Interval training is not aerobic exercise! Before I tell you what interval training is let me tell you what aerobic training is. Aerobic training (with oxygen) is exercise at a low or moderate intensity that can be maintained for a relatively large amount of time as long as oxygen is available for the muscles.

 Ok, so now let me tell you about interval training. This form of training is known as anaerobic training (little or no oxygen available). The key benefits of this training method are that it not only burns calories whilst you are doing it, it also burns more calories when you have finished as it revs up your metabolism for up to several hours afterwards, therefore helping you burn more calories through the day.

 So what exactly do I do when interval training?

 First off, choose an activity, running, rowing, etc . However , I recommend you do not do the same exercise every time. Remember your body will adapt! Try changing the machine or the activity every 2 sessions to avoid this.

 Once you have warmed up (5 mins) increase the intensity for 1 minute. This should be full out effort or as close to as possible (not recommended for those with heart problems). Think of a scale between 1-10, 10 being the most difficult, 9-10 is where you should be at this point. Once you have completed that slow down to a comfortable (5-6 out of 10) that you can maintain for 2 minutes. This is one bout, you should repeat this between 3-6 times depending on your level of fitness followed by 3 minute cool down. The total work out should be between 17-26 mins depending on how many bouts you do carry out.

 Remember, always check with your doctor before starting any exercise program. Now, go ahead, give it a go. You'll be pleasantly surprised by the results. Give me some feedback either way, thanks.

7 Killer Ways To Maximize Your Fat Burning In The Gym

Hey, we all want to shed some pounds and get back to the body that we had when we were younger and didn’t appreciate it but it takes discipline, planning, and dedication to make that happen. All too often people shed 10 or 15 pounds and then seem to stop losing weight. There is definitely a reason this happens and it should not be seen as failure or an excuse to give up on your weight loss goals. Here are 7 absolutely killer ways to maximize your fat burning routine and help ensure success with your weight loss goals.

1) Anaerobic exercise
If you think you can just run laps or pedal that fat away, think again. Muscle tissue is what burns the most calories in our bodies and you need to life weights in order to create bigger muscles that will burn more calories. Now although aerobic exercises such as cycling or swimming are also necessary, the fact remains that building bigger muscles is the best way to lose weight and keep it off. This is because you are creating a more efficient calorie burning machine by lifting weights which will ensure you succeeed with your weight loss goals.

2) Warm-up and Cool Down
Warming up before exercising and taking the time to cool down afterwards with some light exercises are not generally seen as essential to a fat burning program. However , the reason why a lot of people tend to give up on their weight loss goals is because they failed to see the progress they hoped for when they began. An injury, even one that only lasts for a few days, can set your weight loss goals back by weeks and lead to a loss of stimulation. You need to plan an extra twenty minutes into your weight lifting routine for these two essential activities or you risk injury and derailing your weight loss plan.

3) Diet, Diet, Diet
This should not be a killer way to maximize your weight loss goals but it is. The reason for this is because people tend to think of losing weight in two ways: diet, or exercise. Hey, these two go hand in hand and you are never going to maximize your fat burning routine in the gym unless you take care of your body outside of the gym. Stop thinking of meals in terms of three: instead, think 5 meals with smaller portions. The FDA recently developed a new food pyramid with this very idea in mind and you should check it out before starting your fat burning program because it can save you a lot of time and energy if you get the diet part figured out before even stepping into the gym.

4) Plan Workouts
The body is the most complex machine on the planet and you can’t just hope to step into a gym and jump on a machine or some weights and think that you are going to see the results you want without knowing how they affect your body. The ideal exercise routine is done only 3 or 4 times per week and only for 30-45 minutes at a time. You cannot work your body more than this because it will actually cause your muscles to break down which means you will be burning fewer calories, and therefore, not maximizing your fat burning routine in the gym. If you have any doubts about what kind of routine is ideal for your goals, don’t be afraid to consult a physical trainer to help you set up a program that is best suited for you.

5) Nutritional Supplements
If you really want to maximize your fat burning routine in the gym, then you need to consider using nutritional supplements. Now I am not talking about those crazy supplements that promise to burn fat for you while you sit and watch tv! I am talking about essential fatty acids, amino acids, whey protein…. things that will truly maximize your workouts that you can’t always expect to get in the foods you eat every day. Again, consult a physical trainer if you want to know which supplements are best for your weight loss goals.

6) Set Weekly Goals
I know that this just seems terribly obvious but the truth is that most people are not thrilled with the idea of working out so it is easy for them to skip a session or indulge in some pizza and think that they will make up for it next time. Listen, next time never comes and when you stop seeing the scales go down, the motivation just seems to stop. By setting weekly goals, you can track your progress and make it that much more likely that you will adhere to the goals when you see things are not going as expected.

7) No More Late Night Snacks
This one may not seem to make sense, but I assure you that it will help maximize your fat burning exercises. The reason is your metabolism. When you eat right before you go to bed, it throws your body off and you probably notice that you awaken and don’t feel hungry. Then, you skip breakfast entirely or only snack on a bagel or something on you way into work.
The result: the body goes into conservation mode. This means that it slows down your metabolism and that means you are burning less calories throughout the day. Plus, it increases the likelihood of snacking and basically just sets the scene for a bad cycle. Eating five smaller portioned meals per day also has to do with your metabolism as it has been found that metabolism remains highest when there is a consistent supply of food in the body. You might not believe that late night snacking affects the way your body burns fat when working out, but it does.

Now some of the things listed above are obvious while some just seem silly. And yet, taken together and consistently adhered to, these 7 little ideas will maximize your fat burning in the gym and get you to that body you can see in your mind but not the mirror far quicker than if you just go about things in a disorganized and inconsistent manner.


Free Belly Fat Burning Tips

Want A Healthy Heart? Exercise In The Correct Heart Rate Zone

By Javier Eis

Everyone understands that exercising is vital to staying
healthy; however a lot of people are unaware of the fact
that when they exercise they should stay within a
predetermined range. This range is called the Heart Rate
Zone(hrz). Working out within this given range is important
not only when trying to lose weight, but also for overall
heart health.

In order to find out your heart rate zone you first need to
figure out your maximum heart rate. This is done by taking
the number 220 and subtracting your age. For example if you
are 20 years old you would take 220 minus 20 and get an
answer of 200, therefore your maximum heart rate is 200
beats per minute.

When you have completed the process for finding your mhr you
can then move on to determining where your hrz is. Next take
your mhr and times it by sixty percent and again times
eighty percent. The two new numbers you now have make up the
book ends of your heart rate zone.

These bookends are what you want to keep your heart rate in
while you are exercising. By doing this you are making sure
that your heart is able to efficiently keep oxygenated blood
circulating around your body. If there comes a point where
your heart is working too hard or not hard enough your body
will not have the oxygen it needs to continue with the
workout or activity.

By staying in this provided range you are also effectively
burning calories. As we all know the more calories you burn
the less that are left to turn into fat. This heart rate
zone allows your body to do double duty in keeping your
heart working effectively while also helping you to burn
those extra calories.

This is also important for losing weight as well. If your
body is able to work effectively delivering nutrients and
oxygen to the muscles and organs that need it you will be
able to continue moving. This will allow you to burn more
calories and in the end lose more weight.

How To Lose Weight Without Starving

By Travis Van Slooten

This isn't some kind of smoking mirrors gimmick or the
latest spin from a money-making junk mail expert. It really
is possible for you to drop excess pounds without the need
to follow a restricted diet.

It doesn't mean however that you also have the liberty to
indulge in whatever food you want. So let's get down to
business and talk about how you can get the pounds off
without having to starve yourself.

Even if you are trying to lose some weight, you still need
to eat. Rather than starve yourself what you need to do is
to learn to recognize the signals that your body gives out
when it's actually hungry. The skill of getting your eating
habits under control is where the magic of weight loss
really lies.

There are three different categories that individuals can
fall into when it comes to eating patterns. Which one do you
fit into? Identify it and you'll find your weight issues are
much easier to understand.

You eat when:

You're hungry?

If you are, then good for you. However, you should also be
able to recognize the signs of satisfaction that your body
sends. Knowing when to eat and then when to stop is key to
developing healthy eating habits and subsequently, weight
loss. Even if you don't have any limit to the type of foods
you eat, as long as you just take in enough food that the
body can burn, there's no reason why you should keep on
packing the pounds. Add a few minutes of exercise into your
daily routine and watch the pounds go away.

You think you want to eat

This type of eater is one who is more likely to gain weight
than losing it. For those hoping or needing to achieve
weight loss, eating just for the enjoyment of it or whenever
there is good food to be had should be a big no-no. The
desire to eat may always be there and can be triggered
easily by different factors including stress, inactivity,
loneliness, the sight of delicious food, and other
activities. And because the body did not signal that it
needed the food, your unused intake will only be converted
to excess body fat.

Your diet tells you to?

Some individuals are on the perennial diet. And while one
may be able to maintain the ideal weight using that
strategy, being constantly on a diet doesn't make for a
healthy lifestyle. Individuals who fall under this category
may constantly feel deprived. And even if he is eating the
right foods, there is little enjoyment to it. What's worse
is that he may feel the need to stay away from social
gatherings with family and friends to avoid the temptation
of foods that are "forbidden." Weight loss shouldn't come at
such expense.

Which group do you mainly fall into? If you're in group 1,
then you're doing great. If you're in group 2 or 3, then you
must consider what you can do to change your eating habits.
Start to listen to your body and know what a hunger pang
feels like. That's the signal that's time to eat. If you can
master this, and the ability to stop eating when you know
your body is satisfied, then you will discover the true
magic of weight loss!

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Want To Get Rid Of Your Belly Fat? 3 Effective Solutions

By Tanapon Laohaniwatworn

Trying to burn belly fat fast is not a tough thing to do,
though it can seem that way if you are trying to go about it
the wrong way. This article will show you some simple ways
you can start to burn belly fat without jumping on the next
crazy diet bandwagon or using an infomercial gimmick that
promises easy results in just "6 minutes per day".

Tip 1 - Avoid "quick fix" diets that promise overnight
results.

There are a lot of different "quick fixes", but what you
really want to avoid is using a "crash diet." A crash diet
essentially means that you try to starve yourself by
purposely eating as little as possible in hopes it will help
you burn fat. For example, many people try to eat only one
meal a day and try to maintain this as a lifestyle. A crash
diet will only cause you more grief than results. It will
put your body into starvation mode and crash your
metabolism. You may lose some belly fat but in the long run
your metabolism will slow down and you will lose muscle
mass. This makes it even harder to burn belly fat.

Don't use a crash diet. Try to eat 5-6 smaller meals in a
day. This will keep you full, and will prevent spikes in
your blood sugar. Eating high quality protein (such as
chicken, turkey, fish, tuna, etc) will help you lose your
belly fat as these foods take a lot of energy to digest.

Vitamin rich foods packed with minerals and high nutritional
value such as fruits and vegetables will help you lose your
belly fat because they are not very calorie dense. This
means you can eat a lot of fruits and vegetables and not
consume as many calories as you would eating processed food.

This helps you burn belly fat and do it fast because you are
essentially eating more food but consuming fewer calories.

Tip 2 - Really push yourself when you workout!

If you do intense workouts as opposed to workouts where you
never really push yourself, then you will be on the right
track to burn belly fat fast. Pushing yourself hard when you
workout gets your metabolism going and it will keep it
elevated so you keep burning calories long after you are
finished working out.

The trick is to push your self hard for short periods of
time. Not for a long, extended workout.

Try the following exercises and read the instructions below.
You will feel a huge difference between the intensity of
this vs. your old workouts.

12 body weight squats

15 dumbbell swings

12 push ups

Do this series of exercises and do as many rounds as you can
in 10 minutes. You will feel how intense this workout is if
you do this!

Tip 3 - Instead of doing long, slow cardio, try doing
intervals.

Interval training will help you burn belly fat fast because
it will help boost your metabolism for hours after you are
done working out. High intensity interval training switches
back and forth from high and low intensities, so you are
still pushing your self out of your comfort zone for short,
quick bursts.

Since you alternate between these intensities in a very
meticulous way, you will find yourself working much harder
than before. 20 minutes of interval training often feels
like 60 minutes of normal, same speed cardio!

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7 Tips On How To Easily Lose Weight And Get Fit

You might end up thinking, "That could not probably make enough of a difference.And I'd feel silly doing it." First, the longest journey starts with a single step. And second, would you rather feel stupid being fat and unfit or doing something about it? I thought so. Here are 7 tips to change your life.

Diet Tip 1 : Move. Twiddle your thumbs. Squeeze one of those little exercise balls while you watch television to burn energy and tone your arms at the same time. Take that more distant parking spot. Even if you have physical restrictions, you can tailor a program to your requirements. Move whatever you can, whenever and wherever you can. And just think - laughing is good exercise. It’s like jogging on the inside.

Diet Tip 2 : Portions and Proportions. Concentrate on portion sizes according to the eating plan you select. Use a smaller size plate – don’t supersize it! Use some of the simple guidelines like “3 oz. of protein is about the size of your palm or a deck of playing cards” or “one serving of rice is the size of a tennis ball”.

Diet Tip 3 : Substitute low calorie Density Foods for High. Select foods with low cal density foods that have less calories relative to their weight. If you decrease the energy density of your diet, caloric intake will decline, says Barbara Rolls, professor of nutritive sciences at Pennsylvania State School and co-writer together with Robert Barnett of The Volumetrics Eating Plan. Foods like fruit and vegetables and salad greens and broth. The magic ingredient these foods possess is water! Water has zero calories, so the more volume represented by water, the less room there is for calories. Water also creates a feeling of fullness, helping one to eat less.

Diet Tip 4 : Be conscious of What You Eat. Keep a food diary and be honest, because no one but you is going to see it. Don't forget the spoon that you licked while putting away the left-overs or the sampling ( s ) you had while changing the seasoning. It will help you determine your eating habits. Keep it long enough and patterns begin to appear.

Diet Tip 5 : Eat More Slowly. This allows your body the several minutes it takes to signal your brain that it is full.

Diet Tip six : Try New herbs and spices in the place of Butter and Salt. When food tastes different or more flavorsome, we have a tendency to savor it more and eat slower.

Diet Tip 7: Add Variety. Along the same lines, The American Dietetic Association recommends increasing variety. Often adding a single new food to your diet can end boredom and increase nutrition.

Do you have any tips you feel should be added to the above that you have successfully applied to change your health?

Fast Weight Loss is Bad Weight Loss

By Morgan Vernelli

You've seen the advertisements and you've heard the miracle
claims:

Lose twenty pounds in one week!

Drop four dress sizes in fourteen days!

Lose fat and build muscle without doing any exercise!

Most fat diets and diet supplements make the same outrageous
claim: You'll lose weight fast. And in today's society of
quick-fixes, most of us are willing to jump at a chance to
get rid of our flab in a mere 48 hours - especially if it
doesn't require any work! In fact, most of us wish we had
lost the weight yesterday!

But most health experts agree that fast weight loss is bad
weight loss. Instead, they recommend that people lose weight
at about a rate of 1 to 2 pounds per week. And though this
may not seem like a speedy rate of weight loss especially
when compared to some of the outrageous claims made by diet
companies, a 2-pound-per-week loss of fat would mean you'd be
24 pounds lighter in just twelve weeks!

Sure, it would be great to lose those 24 pounds in just one
week. But it's not a good idea. Here's why:

It's impossible to sustain that rate for the long haul.
No matter why you're losing weight so quickly whether it's
diet, exercise or a supplement it's impossible to sustain
that kind of major weight loss rate for the long haul.
Eventually, you'll only lose a few pounds a week. And your
weight loss may even stall or plateau. For many folks,
especially people who have achieved big successes initially,
this can cause a rebound of returning to old habits.

The weight won't stay off anyway. Studies have found that
people who lose weight quickly almost always gain it back
again. There are exceptions, of course. But in general,
losing weight fast is a pretty good indicator that you'll
one day be wearing those pounds again. On the other hand,
folks who have managed to successfully lose weight and keep
it off are likely to have lost the pounds gradually over
time.

It's bad for your health. Dramatic and fast weight changes
like losing lots of weight very quickly stresses your body,
your heart and your immune system. And, since you're likely
to put that weight back on again, you could start a cycle of
yo-yo dieting that will negatively affect your overall
health. Losing weight slowly, however, allows your body to
adjust to the changes gradually, which lessens the stress it
endures when you're dieting and following an exercise
program.

It may be tempting to try a fad diet or extreme exercise
program in order to lose weight quickly. But the healthiest
method which is also likely to be more successful in the
long haul is to take off the pounds gradually and slowly.

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Weight Loss - A Few Success Tips

By Marilyn Roberts

Not every diet or exercise plan will suit everyone. So you
need to find the one that works for you. You will likely
have to try different diets and programs before you find the
one that pays off for you.

The downfall for a lot of dieters is when their high weight
loss expectations are not met and they give up. Choose a
realistic goal and separate it into easily reachable
increments. As an example: if you want to lose 20 pounds,
then set up a schedule of losing one pound a week for 5
months. This isn't fast weight loss but a pound a week is
pretty easy to do so you have less chance of being
disappointed and giving up.

Some people like to exercise when they are dieting and this
certainly helps. Even if you do not like to exercise, you
could at least try walking.

If you don't want to go outside you can buy walking tapes
where you just walk in place in front of your TV screen.
Even 15 minutes of walking every day can make a significant
difference in your weight loss efforts.

If you know that you are going to be eating out on a certain
date and you know you will not be sticking to your diet,
plan for it. One easy way to do this is to have an all fruit
day on the day before you eat out or on the day after you
eat out.

Give yourself permission to eat as much fruit as you want,
but don't eat anything else. If it is going to really be a
diet buster meal, you could eat only fruit the day before
and the day after your meal out. This way you won't feel
guilty while you are enjoying your meal out. If you plan it
right you can have your cake and eat it too!

Reward yourself when you have reached a certain goal, such
as your pound a week, but don't go overboard. Just pick
something to eat that normally you cannot have while on a
diet. This will help you keep going. If you give up
everything you like, chances are you will not stay on your
diet. If you can look forward to that little treat, such as
your favorite candy bar, your dieting will be much more
tolerable and easier to maintain.

These were just a few tips to help you stay on your diet and
have weight loss success. You need to individualize your
dieting methods as only you know what is tolerable for you
and what you will actually stick to.

How To Maximize Your Weight Loss Results

Most of us want to lose weight and get fit. Starting an
exercise program or joining a gym always seems like a great
first step but if you have ever spent any time at a gym you
will notice that not everybody there makes progress on his
or her fitness goals. It is not being at the gym that helps
you to get fit but it is how hard you work at fitness that
makes the difference.

You are going to have to break a sweat in order to see any
real results from an exercise program. You will need to get
your heart rate into the training zone and make sure that it
stays there for a time. There have been some studies in the
past that have shown that exercising for longer periods of
time at a lower intensity will actually burn more fat than
carbohydrates. However good that sounds unfortunately it
does not translate to fat loss.

Burning fat as you exercise is important but not nearly as
important as just burning calories. For example if you are
doing a cardio workout and you keep your heart rate at the
lower ranges for 60 minutes you may burn 350 calories but if
you do that same 60 minute workout and add in some high
intensity interval training or HIIT, you will burn closer to
750 to 1000 calories. So which one will help you lose the
most weight?

High intensity interval training is extremely effective for
fat loss. The idea is to get your heart rate into the target
heart training zone and then for 30 to 60 second intervals
work really hard and raise your heart rate to the higher
ends of the zone and then let it come back down to the lower
ends and repeat a few times. If you do high intensity
interval training you can even cut your workout time by half
or more and still burn more calories and have more success.

In order to determine your target heart rate training zone,
take your age and subtract it from 220, then take that
number and multiply it by 60% and 80%. This gives you a
target heart-training zone. In order to see the best results
you will need to keep your heart rate in that zone while you
are doing your workout.

Another important aspect to losing weight and maximizing
your fat loss at the gym is to lift weights. The fact is
that in order to burn the most calories by just living
everyday you must have more muscle. Muscle is biologically
active and it helps your body to burn more calories just by
being there. Fat is basically an inactive substance and it
does not help your body burn any calories at all.

Exercise is important but you won't see any results from an
exercise program unless you also have a good diet. Abs are
built in the kitchen, not at the gym. Making sure that you
consume a healthy and nutritious diet is undoubtedly the
most important aspect of any fitness program. You will never
see results unless you follow a healthy diet, no matter how
much you exercise.

If you want to maximize your fat loss the most important
fundamentals should be to incorporate some HIIT into your
cardio routine, start a good weight-training program and
improve your diet. If you do all of these basic things you
will see results quite quickly.

The Top Reasons Why You Are Failing At Weight Loss

Millions of people in America are trying to lose weight
without much success. There are many reasons for this
failure, although most would rather give up than fix their
mistakes. Weight loss is hard! Without a little patience and
knowledge about nutrition and exercise, your best weight
loss plan may crumble. Learning the top reasons why weight
loss plans fails is important so that you do not make these
mistakes in your own life.

First, many weight loss plans fail because the people trying
to lose weight follow too strict a diet. When you cut
back your calories, you will burn more than you eat, so
you’ll lose weight, right? If you do this gradually, then
yes, it works like a charm. However, if you suddenly cut too
many, you won’t lose any weight at all because your
metabolism will slow down. You also put yourself in danger
of not getting enough of the vitamins, minerals, proteins,
and other nutrients you need every single day in order to
stay healthy.

Another common mistake is trying to go at weight loss alone.
Everything you do regarding weight loss, from dieting to
exercising, will be a hundred times easier if you have a
partner because you will push each other not to quit.
Working with a support system on a large scale is also
important. Your friends and family should know that you are
attempting to lose weight so that they can help you on the
process and not tempt you by doing things like baking you
cookies or taking up your gym time. Also, remember that
professionals, like doctors and trainers, should come into
the weight loss plan to help you shed the pounds.

Setting unrealistic goals is another good way to fail at a
weight loss plan. When you set goals that you can’t easily
reach, you push yourself to move forward and will feel
successful even if you fall short. However, when you set
impossible goals, you will find that you are easily
frustrated. Don’t weigh in every day, don’t completely cut
out all of the foods you eat on a regular basis, and don’t
exercise to much right away. Gradually build up to reaching
the goals you really want for your life, but smart with
smaller ideas.

Lastly, simply know yourself. Weight loss plans fail when
you attempt to be something you are not. Maybe you have wide
hips—a weight lose plan won’t completely change that, for
example. You have to be happy with yourself on the inside
before you change things on the outside in order to succeed
at losing weight.

With a varied and balanced diet, some exercise and the
correct mental attitude you cannot and will not fail.

Burn Fat And Gain Muscle - How To Do It

It is a fact that having those love handles and that beer
belly as well as those man boobs can be quite embarrassing.
If you want a body that you can be proud of and a body that
you can show off whenever you are at the beach, then you may
want to start working out.

So, what are the proper workout routines to burn fat and
gain muscles?

Basically, the best muscle burning technique is through
cardiovascular exercises, specifically interval training.
This helps in burning a lot of fat and calories which will
significantly help in weight loss. Diet is also an important
factor in order for you to lose fat and in most cases this
is the most difficult part of weight loss.

Dieting doesn't mean that you have to starve yourself in
order for you to lose fat. Eating right is.

What this means is that you need to eat less fatty foods and
eat more foods that your body needs in order to function
everyday. Eat foods that have plenty of fiber and in order
to promote muscle growth, eat food with plenty of protein,
such as beef.

You should also decrease the amount of carbohydrates you eat
everyday. By reducing at least 25 percent of the total
carbohydrates you eat everyday, you will see that it will
make a huge difference when it comes to losing weight
and burning off fat.

Doing a lot of cardiovascular exercises will also help in
burning off fat. Every morning before breakfast, try to at
least go jogging or walk for 30 minutes. This will
significantly improve your weight as well as your body. By
exercising before you eat breakfast, you will be able to
turn on your metabolism rate and make it a lot faster. This
means that you will be able to burn fat a lot more
efficiently than not exercising in the morning at all.

Eating breakfast is also important as it helps jump start
your metabolic rate. Always remember that it is advisable
that you eat your breakfast. It actually helps in weight
loss.

After doing cardiovascular exercises, it is now time to
develop your muscles with weights. For maximum muscle gain,
you might want to use as much free weights as you can. Try
to minimize the use of the machine as the machines only
focuses on the primary muscles and not the supporting
muscles. If you want to gain muscle mass, it is recommended
that you should strengthen the supporting muscles too. This
will help in muscle growth. In fact, if you don't strengthen
the supporting muscles, you will end up not being able to
promote the primary muscles to grow.

These are some of the things that you have to remember about
fat loss and muscle gain. Muscles burn fat and by
exercising, you will be able to promote muscle growth and at
the same time, promote fat loss. With these tips in mind and
following it, you can be sure that you will be able to get
rid of that fat and develop a body that you can be proud of.

7 Tips To Get Rid Of Fat While Staying Healthy

If you're hoping to lose fat, there's a pretty good chance
you've tried a lot of methods. Unfortunately, the vast
majority of people who are unhappy with their bodies don't
succeed in their fat loss goals. That's because they're
often using gimmicky weight loss plans that can actually
damage their bodies! If you're in this boat, and you don't
know how to get rid of the fat while staying healthy, here
are a few tips that might get you on the right track.

1. Go easy on tea and coffee. Tea and coffee are harmless by
themselves. It's when you add the cream and sugar that they
become fattening. Did you know that having a cup of tea or
coffee that has cream and at least two cubes of sugar is as
bad as having a big piece of rich chocolate cake?

2. If you must have your tea and coffee, try to drink it
black. Black tea or coffee actually has health benefits to
it as long as you counteract the caffeine in your body with
a nice big glass of water. Caffeine is also not good for you
because it affects functions in your body, like your
metabolism. Another type of tea that you can drink freely is
green tea. Green tea has been used as a medicine in China
for over 4,000 years. It aids the digestive system and can
help ease an overly full stomach and it has been linked to a
reduction in cancer risk.

3. Calculate the calories when you eat, however do not
overdo it. It is a sound idea to know the calories that most
food items contain. Whenever it's a packed thing then the
label is certain to give the calories it has. Just don't
become obsessed about it.

4. Be sure to burn out those extra calories by the end of
the week. If you feel that you have consumed more calories
than you should have during the week, it happens you know,
then make sure that you work off those extra calories by
the end of the week.

5. Stand back from deep-fried things. These are a complete
no-no. The more deep-fried things that you ward off, the
lesser pounds you'll gain. Deep-fried things are called so
as they're fried in oil or fat. And even when the external
oil is drained off, there's still lots of hidden oil in it
therefore avoid it.

6. Do not skip meals. The worst thing you can do while
watching you diet is skip a meal. It has just the opposite
effect of what you want. You need to have at least four
regular meals every day.

7. Just like fruits, fresh vegetables are better than those
that are canned. It is even better if you can eat your
veggies raw. When you cook them, you cook away the
nutrients. If you must cook them, try to boil them to the
point that there is still some crispness to them. Also,
don't soak them in butter. If you can buy organic and
pesticide free veggies, that is even better.

5 Simple Weight Loss Tips To Learn And Master

Weight loss advice is everywhere. You'll hear all sorts of
advice if you go onto the internet and read blogs and health
articles. Everyone seems to think that they have the most
important weight loss secret ever. The fact is that the
principles of losing weight are not a secret! They are
simple things you can do to really make a change to your
lifestyle.

Below you'll find some of the main 'weight loss secrets' you
should know and master. This is not an all-inclusive list,
but if you can master these things you'll be off to a great
start.

1- Motivation

This is one of the weight loss secrets that a lot of people
don't pay enough attention to. You have to find a way to
keep yourself motivated. One way to help with this is to
take a before photo, and then find images that represent a
realistic goal for you to reach for.

2- Get Frequent Exercise

Any exercise is better than nothing. Do some body weight
exercises or lift weights. Get out for a walk, jog, or other
type of cardio workout. For you to really lose weight and
keep it off you're going to need to build more muscle. This
doesn't happen on it's own, you have to get out and get some
exercise!

3- Watch Your Carb Intake

A lot of people put on extra weight because they simply eat
too much. And of all the macro nutrients you eat the one
that is probably the most abused is carbs! If you want to
lose weight, you need to control your carbs. Cut out the
unhealthy snacks and eat less carb dense snacks.

4- Eat More Frequently

I'm sure you've all heard this before, but don't go for the
old idea of 3 or 4 square meals a day and that's it. You
should be eating 6-8 smaller meals a day to keep your
metabolism going all day long.

5- Cheat From Time to Time

Cheat meals are a great way to give yourself something to
look forward to during the week. Here's an example of how
this works: if your next cheat meal is planned for Friday,
you can be stronger when you're tempted to eat something out
of the plan on Wednesday. Just write it down as an option
for your cheat meal. When you do have a cheat meal, don't
let it turn into a cheat week!

I could add more to this list, in fact you'll find lists of
100+ tips on the internet. Start with these 5. If you can
master these you can master your body!

The Truth On Why Your Six Pack Abs Are Not Showing

If you ask women what they consider the most attractive part
of a male body, the most likely answer you will get is
their six pack abs, those abdominal muscles with beautiful,
sculpted definition.

So, it isn't surprising to see every gym full of men doing
every exercise routine possible to get that much-prized
killer abs. Crunches, leg raises, sit-ups, and all other
kinds of body twisting trainings, these are what keeps these
men busy. Unfortunately, not all of these men end up
successful in making their abdominal muscles visible. What
is the reason?

Fallacy #1. To develop killer abs, you have to do
abs-specific exercises. You have to do many repetitions of
crunches, leg raises, sit-ups, and other similar exercises
in order to develop those rock solid muscles faster.

The truth is, no matter how many repetitions of these
exercises you do, it will never be possible to develop rock
solid muscles in your abdominals if there are layers of fat
covering your belly. The flabs of fat have to be removed
first before you can work out on your muscles. Otherwise,
your waistline will even become bigger while love handles
will become thicker because the muscles developed add to the
layers of fat. What do you need to do? Burn the fat by
taking care of your diet, making it the healthiest possible
and one that provides your body with all macro-nutrients
needed.

Fallacy #2. Gadgets, machines, electronic gizmos, slimming
pills and supplements are what you need for speedy
development of killer abs.

The truth is the makers of all these things claim they work
because they need revenues from their products. However, it
is not a good thing to rely on these machines because as
mentioned over and over again, you need the right
ingredients in order to develop rock hard ab muscles. These
three ingredients are proper nutrition, cardio interval
workouts, and quality strength training combined with
weights.

Fallacy #3. You can eat whatever you want as long as you are
rigidly working out.

To show your abdominal muscles, you have to reduce or lose
fats deposited around the belly area. To do this, you have
to lose fat permanently by having a mild-deficit caloric
restriction diet. Therefore, it is totally not a good idea
to eat whatever you want even though you are burning the
calories as you are working out your body. When you are not
careful with what you eat and drink, all your workouts will
be useless. Those unwanted fats and calories will still
stubbornly stay. To avoid that, your nutritional needs must
be met.

There are three things you need to remember: have a mild
calorie deficit diet, frequent cardio interval training, and
quality weight or strength trainings to permanently burn
fats away and develop muscles so six-pack abs will show up
on your body.

5 EXERCISE MYTHS, MISTAKES AND MISCONCEPTIONS EXPOSED

Have exercise misconceptions prevented you from starting an
exercise program? Clear up any confusion and let these
exercise tips improve your workout routine. Hopefully none
of these common exercise myths, mistakes and misconceptions
have prevented you from working out.

1. Common Mistake: Failure to set goals. Do you exercise
without a clear goal in mind? Having a clear goal set is a
critical step in exercise and weight loss success. Tracking
your progress in a journal will help ensure you see your
improvements, will help motivate you and help you meet your
ultimate goal.

2. Common Misconception: No Pain, No Gain. Pain is your
body’s way of letting you know something is wrong. Do not
ignore this. When you go beyond exercise and testing
yourself, you will encounter physical discomfort and need to
overcome it. An example of this would be training for a
marathon. It is important that you have the “base training”
before getting into the advance training. The base training
develops the body and gets it ready for extensive training.
You need to learn to “read” your body. Is the heavy
breathing because you are pushing your body or could it be
the beginning of a heart attack. Exercise is important. Do
it correctly and you can do it for the rest of your life.

It is normal for you to hurt after you exercise, but it must
be done gradually with a good amount of rest periods to
allow proper healing. There are two common problems here
with beginning exercisers. You can cause long lasting damage
to muscles, tendons and ligaments if you work out while you
are in pain, without allowing enough rest time to heal. You
might find yourself in constant and long lasting pain if you
do this which means that you will no longer be able to
exercise.

If you wake up the next morning after you exercised and can
barely drag your aching body out of bed because everything
hurts, you are going to be less motivated to exercise at
all. Constant pain is a sure way to kill your exercise
program.

3. Common Mistake: Sacrificing Quality for Quantity. When
you are ready to increase the number of reps of a particular
exercise, and strengthen the corresponding muscles, instead
of forcing yourself to do a little more each time try
decreasing the number of reps in a set but increase the
number of sets. Also, back off to half your usual number of
reps but add a couple of more sets. You will feel less tired
and will be able to gain strength in your fast-twitch
muscles.

4. Common Myth: Weight Training Makes Women Bulky. Weight
training for a woman will strengthen and tone muscle, burn
fat and increase metabolism, not build mass. Women do not
produce enough of testosterone to build muscle mass the way
that men do.

5. Common Mistake: Over-Emphasizing Strengths. You should
start focusing on your weak points rather than what you are
good at. This will help you balance things. For example, if
your lower body is stronger than your upper body, then try to
work only on this area one day a week.

Being smart about how you exercise will take you a long way.
It is important to have a healthy body so get out there and
start exercising today.

Better Health With A Weightlifting Fitness Program

Getting fit can be difficult, particularly if you've spent
the last few years (or decades!) putting off fitness until
tomorrow. Well, your fitness is not something that can keep
waiting. Your health depends on it.

Staying fit doesn't require you to run 6 miles each day. It
only requires that your lungs are healthy and your heart is
strong. There are benefits for the rest of your body too,
such as losing that extra weight that somehow settled on
your tummy.

Is there a fast track way to losing weight and getting fit?
Surely hours on the everyday is not the only way?

Doing cardio work (running, cycling etc) is vital for heart
health, but you can speed up your fitness and weight loss
progress by undertaking a weightlifting fitness program.

Before you panic, don't for a second think that you are
going to turn into the incredible hulk! Lifting weights is a
proven beneficial exercise that has multiple benefits:

- As you build muscle and lose fat, you'll get rid of
weight much quicker.

- Bones become stronger.

- Your body will strengthen and you'll be more energetic.

There's no need to go to a gym if you don't want to.
Weightlifting fitness can be accomplished at home too. All
you'll need is a simple set of dumbbells to start with and
progress from there.

Start out with light, easy weight lifting and then progress
from there to more heavier weights. Within a few weeks you
will notice your muscle definition and your overall body
shape changing for the better.

Weight lifting brings about faster weight loss results than
just doing running or walking. However that does not mean
you should give up the cardio altogether: your body still
needs it. The ideal balance is 50% cardio and 50% weight
work.

A great routine to get into is to do your cardio work in the
morning (say 30 minutes of fast walking) and then weights in
the afternoon. But never work the same muscle with weights 2
days in a row: they must recover first. In fact, training
the same muscle group just twice per week is fine as the
muscle actually grows when you are recovering from a
workout.

Milk - Good Or Bad For Your Health?

So you think that milk is good for your body? If yes then
you really need to read this article in its entirety. Far
too many people believe this, and I cannot blame anybody
for this because the dairy industry is responsible for spreading
this falsehood. They claim that milk will help strengthen
your bones because of the presence of calcium in it.
They also claim that milk will give you such an energy boost
that you will feel like a superman. Obviously, they want you
to believe this way so that they can cash in on your gullibility.
However, just as some other myths are doing the rounds of the weight
loss industry, this is also a myth.

Surprisingly, the milk you purchase from your local store
is not pure milk: it has been processed with the help of
pasteurization, meaning that it has been boiled at a
temperature of 160 centigrade and then cooled down. Milk is
pasteurized in order to kill any and all the germs present
in the raw milk. On the flip side, pasteurization not only
kills the germs, but also the beneficial nutrients present
in it. Enzymes such as lipase and phosphates can be very
beneficial to your body, but you won't enjoy its benefit in
the pasteurized milk that you purchase from your local shop.

That is not however the end of the story. Pasteurization
also kills antibodies such as immunoglobulin that is present
in raw milk. Immunoglobulin protects your body against
various diseases. In my opinion, milk does not benefit you,
at least not the one that comes in sealed packets.

After pasteurization is completed, the milk is homogenized
to maintain the cream at the bottom. Once this process is
done, several synthetic vitamins are added to it in order to
make it 'nutritious'. However, remember that synthetic
vitamins are not and can never be substitutes for natural
vitamins. They are man-made chemicals and will do more
harm than good.

Milk causes weight gain: Contrary to what you have been
told, milk will actually make you fatter instead of
losing weight. If you are in the habit of drinking milk
frequently, it is not shocking that you have become
overweight. As you drink more and more milk, you will gain
more and more weight.

Milk causes a host of other diseases: Besides weight
gain, there are a lot of harmful side effects of drinking
milk, such as arthritis, constipation, skin allergies,
cancer, acne, etc.

Do you still want to drink milk? I hope not.

Want To Enjoy Life? Get Healthy And Fit

It's difficult enough surviving in this day and age without
your health declining for one reason or another. Keeping
yourself fit and healthy will keep your immunity strong, so
your body has better natural defenses against infections and
diseases.

If you look after yourself and stay in good shape your life
will be a more positive and productive one that you will
enjoy more. Everything you achieve will be a reflection of
the way you feel. Look after your body and your body will
look after you.

Avoiding poor quality food, and eating a diet that is rich
in essential nutrients is an important part of good health.
Your immune system relies on nutrients to keep you healthy,
and keep infections away that you otherwise would get. A
healthy diet will also help keep your body strong and
mentally alert so you can do everything you need to do to
enjoy a fulfilling life.

Get a healthy balance of complex carbohydrates, healthy fats
and protein. Processed foods should be avoided as these are
full of sugar and simple carbs. While you may get an initial
energy rush from these poor quality foods they will
eventually make you feel depressed and tired.

Simple carbohydrates also make you fat, and that will
deplete your energy and make you more depressed. If you want
to add some simple carbs to your diet then get them from
fruit.

Exercising regularly also helps you stay fit and strong.
Without consuming a healthy diet you won't find the energy
to exercise as much as you need or want to. Exercise also
releases endorphins which are feel-good neurotransmitters
produced by the brain.

Your body will be toned if you exercise regularly, and
having a toned body automatically makes you feel good. You
won't ever feel good with an overweight body that feels
tired all the time. A toned body is full of energy so you
have the mental focus and strength to do more than you
need too.

Getting enough sleep gives your body chance to regenerate.
It's the quality of the sleep you get as well as the amount
of sleep you get, and if you exercise regularly you'll get a
better quality 8 hours sleep every night. This means you'll
wake up refreshed in the morning looking forward to the day
ahead because you're safe in the knowledge that you can cope
with everything you need to do.

If you live a healthy life you'll help yourself stay away
from infections and diseases. This means you'll stay away
from the immune system suppressing drugs that are prescribed
to fight these diseases and infections.

A healthier body is a happier body, and if you're happier it
will automatically make you feel healthier. This will have a
positive effect on the life of everyone around you as well
as yourself.

Turbulence Training - Scam Or The Real Deal

I assume that you are reading this article because you have
read about the Turbulence Training program but there's some
skepticism over its effectiveness. For this purpose, I would
not waste space by going into details about the program. The
thing I am going to discuss in this article is whether the
Turbulence Training program is for real or a scam.

Here are some of the key points I found out about the Turbulence
Training program:

1. You will lose fat and gain muscle: The ultimate focus of
any individual should be not just to lose fat, but also gain
muscle. This is because muscles are the only things that
can make your body stronger. Muscles also keep fat away;
since muscles demand a lot of energy to maintain them, your
body uses its surplus energy on these muscles instead of
storing it as fat!

With the TT program, you can not only lose weight, but also
gain valuable lean muscle and become healthy and strong.

2. You will need to work on the system at least 3 times per
week: If you expect to see any immediate results from the
Turbulence Training program then this is not for you as
results may take time. Like most other legitimate weight loss
programs, you won't see any results until after a couple of
weeks have passed!

Also like any other weight loss program you need to be
committed to TT. You need to work on the system for at least
three times per week in order to see any tangible results.
If you are not someone who can remain committed to a fitness
program for a considerable time period, then I'm afraid that
TT is not for you.

3. It consists of an intense training and workout program:
Exercises are the focal point of the TT program - intense
exercises at that. However not all body types are suitable
for intense exercises. In order to make sure that you are
fit for the Turbulence Training program, you should consult
with your doctor before starting the program.

4. Made for busy people: If you think it is difficult to
find time for exercises, then the Turbulence Training
program is for you. Since TT uses intense workouts to help
people lose weight, you won't have to spend three or four
hours at a gym. In fact, TT is suited for busy people. With
the TT program the excuse of 'I am to busy' has no substance
because you do not even need a gym.

Based on the above evaluation, and also the fact that it can
help one lose weight successfully, I can safely conclude
that the Turbulence Training program is a completely
legitimate weight loss program that really produces results!

If you want to learn more on how to blowtorch body fat and
build muscle and claim a free workout or meal plan visit
the Turbulence Training site available at =>
http://www.theturbulencetrainingsite.com