Toning Your Body: Do Cutting Exercises Work

I don't believe in cutting exercises. In fact, I don't believe in long, slow cardio either. But I do believe in hard work that gets the fat loss job done right. And so does my colleague, McMaster Kinesiology graduate, champion Natural Bodybuilder, and registered massage therapist Mike Zappetelli. Mike has a few words to add to the "cutting exercise" debate. Mike is a personal trainer, massage therapist, and nutrition and wellness specialist (R.M.T. C.P.T., N.W.S.) and brings excellent practical and academic knowledge to apply to his client's training programs.

Here is what Mike had to say:

I'm glad that you have dispelled the awful myth of "cutting up". As a bodybuilder, I know what it takes to get "ripped" and show muscle definition. As a personal trainer, I have to teach this to my clients, day in and day out. It is really quite simple.

Diet has to do with 70-80% of training and what you look like. The actual training and stimuli that you place on your body will make up the remaining 20-30%. The only thing that happens in the gym is energy expenditure and muscle damage. Rest and proper nutrition will help to replenish this lost energy and at the same time repair those damaged muscle tissues. If you rest and are fed properly, you are more likely bound for greater repair, hence muscle adaptation and growth. If this occurs, the recently attained muscle mass will burn more calories at rest. Greater lean mass will result in greater energy expenditure.

It's important to realize that although proper rest and nutrition is essential for muscle growth, this change will not happen overnight, nor will someone getting cut up. This is how supplement companies market their products, by telling the public that they can achieve these results sooner than they think. Changing reps and sets and amounts of weight lifted does not necessarily get you ripped. It's the amount of intensity that you lift with that may determine and help you to achieve your desired results.

Bodybuilders writing programs in magazines have found something that they use to cut down. It's different for everybody. Theoretically, the more energy you can expend per workout is the key. So CB is correct, high reps and low resistance is not necessarily better nor is it vice-versa, it is the intensity that is key.

As I already mentioned, I am a natural, drug-free competitive bodybuilder. When it comes time to diet for a show, I do not do any cardio. I step up my training schedule a little and really watch what I eat. I do this year-round anywise to prevent dropping too much weight. The key to dieting is to cut out any refined foods. The final product is a change from 5-6% body-fat off-season, to a ~2% ripped physique on contest day...with no cardio.

The best analogy that I like to use is the Parka and the Armani suit. The parka is the fat and the Armani is the muscle. No matter what suit you have underneath that Parka, you'll never see it until you take off the Parka. So those who think that specific exercises will rid certain areas of fat and get ripped, must think again. Sit-ups will not get you that 'six-pack' to show off at the beach. They will develop the abdominal muscles, but without proper nutrition and constant exercise, you'll never remove that 'Parka' to show off that suit.

Moderate and heavy weight training is effective for most goals. Muscle is the result and muscle will help burn more calories. Starving yourself, doing excessive aerobic activity, and using too low of an intensity in your resistance training will not bring anyone the body they desire! You will get better results within significantly shorter and less frequent workouts, provided they are intense!

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Fitness, Men's Health, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Mens Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com

How To Lose Belly Fat Fast

If you want to lose belly fat fast you are going to need to derive a plan of action. Not just any old plan but one that you can achieve. There is no point setting goals that you cannot reach. This will hamper your efforts and as a result you will lose motivation.

When it comes to laying out a plan start with first noting what you are actually eating on a day to day basis. Your first goal ought to be researching what the ingredients are of the foods you eat currently. Then research how this breaks down in your body. Once you achieve this goal you can then move onto learning about healthy foods.

Many people when it comes to losing weight feel the need to go on a diet. This is understandable since we are told this everyday on the commercials but the fact is all you need to do is eat the right foods that will provide you with a nutritional balance.

Then you can eat as frequently as you desire. For example if you drink fresh vegetable juices this will help you quell sugar cravings. Secondly fat is not bad for you if it is good fat like you get from avocados.

Your next goal is to figure out how much time you can allocate for exercise. When it comes to doing exercises it is important that you vary your exercise routines. Do not just so the same exercises everyday for the same period of time. Vary your routines both in terms of time and intensity.

To conclude the key to your success is relative to simplicity. Keep it simple and achievable and take small steps that are relative to your understanding of what you are doing and why. Then you will have long term success.

To learn more on how to lose abdominal fat select one of the links below. You will also get a Free Bonus ebook - "Training & Nutrition Insider Secrets for a Lean-Body".

Learn more about Hoodia & Weight Loss. Finally The Right Way To Lose Belly Fat - starting today! You can also learn how to get Six Pack Abs.

10 Things You Need to Know About Kettlebells - Part 2

This Part 2 of a 2 part article series covering the top 10 reasons kettlebells are relevant fitness tool for almost any fitness program.

6. Athletic Conditioning:
a. Kettlebells are incredibly mobile, much easier to have available while conditioning or even at skills practice.
b. Kettlebells provide valuable variety in conjunction with speed, agility, endurance, and quickness work.
c. Additionally, what athlete couldn't use a little development of hip drive along with learning to accelerate and decelerate load?

These are some of my favorite athletic conditioning drills and kettlbell combinations:

-Two-handed Swing + Hill Sprint
-Snatch + Suicides/Ladders
-Horn Squat and Press + Squat Thrust with Jump
-Cleans + Box Agility Drill

7. Strength Development - One of the knocks on kettlebells has always been that "they are good for conditioning but poor for strength development." This argument becomes pretty much a moot point when you run into the likes of Steve Cotter and Mike Mahler, both of whom are pretty damn strong guys. Of course, then the argument becomes that it doesn't transfer. Again, the answer is that it does transfer. Coach Ken Black was recently here in Phoenix and did some strongman training. He was easily able to lap a 300 lb stone and flip a 900 lb tire for several reps. Not too bad for the first time on both implements. By the way, Ken does the majority of his training with kettlebells. Are kettlebells going to make you a 600 lb bench presser or a 1000 lb squatter? Probably not. However, for the majority of people out there who want to look good "nekkid" and have a good amount of strength to boot, there is definitely merit in using kettlebells for strength training. Given that kettlebells are available for a good price up to and beyond 105 lbs, most guys will be able find a bell that provides more than adequate load stimulus.

8. Unilateral Lifting - The traditional programming for the kettlebell is unilateral. One-arm cleans and snatches are the basis of a lot of kettlebell work, but that is just the start. Two of the most compelling reasons for performing unilateral kettlebell lifts are:

a. The carrying position of the load while performing press drills allows the shoulder girdle to open up which is very beneficial in this day and age of shit posture. Anything you can do to work against a kyphotic upper back posture is huge.

b. The height at which the kettlebell hand is held when performing drills such as the single deadlift is perfect for quick and smooth transitions through a workout. When performed in a traditional manner, single leg squats or pistols place a massive demand on the trunk to provide stability throughout the entire movement.

Want more unilateral movement and trunk stabilization?

Perform some one-arm cleans and snatches using a kettlebell. You'll have it figured out after just a few reps. Sure, all these drills can be performed with dumbbells, but they are definitely enhanced when performed with kettlebells, enough to warrant their consideration.

9. Easy Grip Strengthening - About 90% of the people who walk through the door to my facility have the grip strength of a nine year old girl. The kettlebell is a very appropriate tool for improving grip strength because the handle gets incrementally thicker as the weight gets heavier. This works perfectly. As clients get progressively stronger, they are challenged with thicker handles. One of my favorite introductory drills that kills two birds with one stone is the kettlebell farmer's walk; simple yet very effective at accomplishing several training goals at once.

10. Only One Priority - Whether you are a coach or someone training hard for a particular goal, there is only one thing that matters - Getting Results. The majority of trainees with whom I have contact are very novice and the mere sight of a barbell could send them running out the door and leave me with an empty pocketbook. In contrast, I can have clients deadlifting, squatting, pressing, and sometimes even cleaning or snatching a kettlebell within one or two sessions. To me the sacrifice of the barbell is well worth it, not only from the business aspect, but also because my clients lay down a solid base of good technique due to the aforementioned benefits of using kettlebells. Does this mean I have thrown out my barbell? Hell no! It does mean, however, I have learned a new way to skin a cat. A faster tool to teach = faster results. And that's what really matters to me, and to my clients. (Note: Most women do well starting with a 12 kg/26 lb bell and a somewhat experienced male could start with a 24 kg/53 lb bell).

Could you and I argue the pros and cons of kettlebell training until we were both blue in the face? Yes, and we probably wouldn't come close to a consensus. Do you need to own as many kettlebells as I do? Probably not. But you would be ignoring a very valuable training tool if you didn't at least consider having kettlebells in your training toolbox. In addition to everything that I have discussed here, it's a well-documented fact that kettlebells can help you become bigger, faster, stronger, and more athletic. I am pretty sure each and every one of us is looking to develop at least one of those aspects with our various training programs.

To Read the Anderson Training Systems Weekly Blog go to: http://troyats.blogspot.com/

Copyright (c) 2008 Anderson Training Systems

Weight Loss Scams Revealed

Wouldnt it be nice to lose weight quickly, with minimal effort or fuss? Of cause you would! I for one would love to just sit back do nothing and the weight will just fall off.

Whether its a Low Carb, Low GI Diet, A choice of diet pills or natural weight loss pills, diet shakes, or exercise equipment, weve all seen the fantastic claims people including celebrities make about losing tons of weight AND how they can show you how to do the same thing.

I can tell you right now that 99% of these people are total frauds. You may have even fallen prey to one of these scam artists, selling you their latest weight loss program. Me too!

In the past Ive brought so many of these programs that I cant even recall how many. I dont know why, but I tend to find the good in people, and I was sold by these marketing schemes time and time again, even after being scammed by another. Finally, after so many disappointments, I got FED UP. I decided to get to the bottom of this fascination we have with Weight Loss Programs and find out if there really were any LEGITIMATE programs for Weight Loss.

Legitimate as in not only dealing with LOSING WEIGHT but also what caused the Weight Gain in the first place.

The American Heart Association has several tips to that helps guide you to identify a Fad Diet or Program if it is recommended.

Magic or miracle foods that burn fat. Foods dont burn fat they create fat when we eat more than we need.

Bizarre quantities of only one food or type of food such as eating only cabbage or tomatoes. These foods are fine as part of an overall healthy diet, but eating large quantities of them could lead to unpleasant side effects.

Rigid Menus. Many diets set out a very limited selection of foods to be eaten at a specific time and day, exactly as written. Often these limited diets dont address the widely varied taste preferences of our diverse population.

Specific food combinations. Some foods taste good together, like the classic soup and sandwich, but theres no scientific evidence that eating foods in certain sequences or combinations has any medical benefit.

Rapid weight loss of more than two pounds a week.

No warning given to people with diabetes or high blood pressure to seek advice from the physician or healthcare provider. Some fad diets could raise blood pressure or blood glucose even if you loss weight.

No increase physical activity. Simple physical activities, like walking or riding a bike, are one of the most important ways to lose weight and maintain weight loss. Yet many fad diets dont emphasis these easy changes.

Now dont be discouraged, which weight loss program is the right one for you, which one isnt just a fad diet. In my research I have found a few programs that not only deal with losing weight but also the cause of why you got fat in the first place (which by the way, is ultimately the main reason why we end up putting the weight back on) and also adding in successful, simple strategies to increase exercising.

Whatever you do, I wish you a healthy year for you and yours

Author Bio: Gillian Tarawhiti BSc, Dip BM, Dip Ed, is Founder and CEO of Community Training Centre & Gain Back Your Life Centre, A registered EFT Practitioner, Member of AAMET and Online Training and Support to the new and not so new netpreneurs. Gillian is also the author of eBay Billion Dollar Goldmine, and the creator of NO DIET WEIGHT LOSS PROGRAM(TM) and the Multiple Ripple Effect System 2004. Permission is granted to reprint this article in print or on your web site so long as the paragraph above is included and contact information is provided to http://www.gainbackyourlife-eft.com

Considering Quick Weight Loss Programs?

Most people agree, sure, there's a time and place for moderate, slow-results diets, but if you're out of shape and have a deadline to look better, quick weight loss is what you're after. No matter how tight your deadline is, it never helps to panic. Quick weight loss is a goal you can achieve, and there are a few ways to get there. Remember, extreme results are never easy, but then again what goal was ever worth reaching that was easy? Where do you go? Not the bookstore. Most of those diets are more mainstream, "lifestyle fitness" kinds of books that aren't catered to the extreme reader who really wants quick weight loss as a result.

Okay, so at a very minimum, you need to keep track of ALL calories you're taking in. Set a daily quota, and don't go over it. I don't know what your limit should be of course; that will depend on your size, weight, and typical diet up until now. Your plan of action for quick weight loss will be tweaked more to your individual circumstances. Absolutely take into account your lifestyle. If you work in an office all day, sitting down, it should be lower. More active people might want to allow for a little more. Spread the calories out properly throughout the day as well. It makes much more sense to have three to five evenly sized meals than skipping breakfast, having a light lunch, then gorging yourself for dinner. That's a recipe for hunger pains and being bloated, rather than quick weight loss. Start reading food labels as well. I tell all of my clients to stay away from anything hydrogenated, even though the bad publicity is forcing most companies to cut back on trans fat anyway. Serving size can be misleading if you're looking for quick weight loss, because since the mid 1990's, the FDA standard (if you're in the US at least) has been based on a 3,000 calorie diet. The Calorie-Count website is great for keeping track of all of this. Keeping track of everything is one sure way to achieve your quick weight loss goal. I like how a bodybuilder friend of mine put it, "If you don't track it, you didn't do it."

Liquids are another important part of this quick weight loss goal. Nothing carbonated. These just contain a lot of sodium and force your body to retain water, derailing your efforts to be more active. More and more authorities on nutrition and general medicine recommend green tea and water. Full grown adults should take in two liters of liquids each day (about three-quarters of a gallon). If you're serious about your quick weight loss goal, you might want to stay as close to that amount as possible.

And no matter what kind of quick weight loss program you get into, you just can't take physical exercise out of the equation. While some people hope to, jumping from one silly "lemonade cleansing" diet to the next "low carb" craze, they can never figure out why they stay in bad shape. Try to stick to activities you enjoy, that way you'll at least have a shot of keeping up with them. Most people are surprised by how much they can actually work more physical activity into their regular days. You can skip the elevator, ride a bike to work, or walk if it's feasible. If you're in an office go out during the day whenever you can, even if it's just to walk around. So you can combine decent physical exertion with an effective diet, and you'll realize your quick weight loss goal faster than you probably thought possible.

But even with all of this in mind, most quick weight loss programs are more of a "'last ditch effort" kind of thing. You can lose muscle tissue as well if your body isn't properly nourished. Most people want to avoid the negative image of looking "sickly", or "weak" when they drop several pounds quickly. That's why adequate nutrition is essential. The best all-natural diet programs are the best place to start if you're looking for the right fuel to keep you going in your quick weight loss objectives.

Rob Jacobs has consulted on weight loss and nutrition for 20 years. He helps world class bodybuilders and dieters alike on how they can improve their health, and overall life. For more information on Rob's approach to health, please visit Quick Weight Loss

Weight Loss Workout Routine Benefits

Is a weight loss workout routine right for you? Answer the following questions to find out. Do you feel sluggish at the end of the day? Do you feel tired and stiff after a long day at work? Are you stressed out most of the time?

Too many days without adequate exercise, rest and fresh air can leave you feeling as tired on the inside as weak muscles feel on the outside. If you suffer from this kind of fatigue, try a weight loss workout routine and increase your whole body's energy level.

If you want to shed extra pounds and tighten muscles, a weight loss workout routine, that combines a cardio workout and strength training, is perfect for you.

It could be just what the doctor ordered for extra energy, increased metabolism, and the feel good endorphins your body produces after exercise. Want to feel good all day? A weight loss workout routine is the way to do it.

It is easier than you think to achieve these extra benefits, and the best part is, you can do it at home. With a few pieces of quality home gym equipment, like a treadmill or an elliptical exerciser, you could soon be seeing your muscles tone, your energy level boost, and your moods get much better.

Studies show that working out regularly reduces stress and helps you to handle adversity better. You'll feel boosts in important neural chemicals all day long if you start home workouts like a treadmill workout program.

As you add strength training to your routine, you will see more fit muscles and longer, leaner body lines. This part of the weight loss workout routine will speed up your metabolism and increase your body's ability to burn fat long after your workout.

A cardio workout routine followed by strength training helps your muscles metabolize the lactic acid that causes the burn and ache after a workout. These kinds of workouts are excellent for burning excess body fat. If you are looking for increased energy and decreased stress, a weight loss workout routine is the perfect choice for you.

Copyright 2005 Treadmill Info.com All Rights Reserved.

This article is supplied by http://www.treadmill-info.com where you will find valuable information, ratings, reviews, articles and buying tips before you make the investment in quality fitness equipment. For more fitness related articles go to: http://www.treadmill-info.com/articles_1.html

Beck Diet - Train Your Brain to Think Like a Thin Person-and Maintain Weight Loss (Part 2)

Note: we continue the interview with Dr. Judith Beck, author of The Beck Diet Solution: Train Your Brain to Think Like a Thin Person.

Alvaro Fernandez (AF) had asked Judith Beck (JB), "What are the cognitive and emotional skills and habits that dieters need to train, and where your book helps?" and Dr. Beck had started by listing How to motivate oneself and Plan in advance. The interview cotinues:

JB: Overcome sabotaging thoughts. Dieters have hundreds and hundreds of thoughts that lead them to engage in unhelpful eating behavior. I have dieters read cards that remind them of key points, e.g., that it isn't worth the few moments of pleasure they'll get from eating something they hadn't planned and that they'll feel badly afterwards; that they can't eat whatever they want, whenever they want, in whatever quantity they want, and still be thinner; that the scale is not supposed to go down every single day; that they deserve credit for each helpful eating behavior they engage in, to name just a few.

Also, How to Tolerate hunger and craving. Overweight people often confuse the two. You experience hunger when your stomach feels empty. Craving is an urge to eat, usually experienced in the mouth or throat, even if your stomach is full.

AF: When do people experience cravings?

JB: Triggers can be environmental (seeing or smelling food), biological (hormonal changes), social (being with others who are eating), mental (thinking about or imagining tempting food), or emotional (wanting to soothe yourself when you're upset). The trigger itself is less important than what you do about it. Dieters need to learn exactly what to say to themselves and what to do when they have cravings so they can wait until their next planned meal or snack.

AF: How can people learn that they don't have to eat in response to hunger or craving?

JB: I ask dieters, once they get medical clearance, to skip lunch one day, not eating between breakfast and dinner. Just doing this exercise once proves to dieters that hunger is never an emergency, that it's tolerable, that it doesn't keep getting worse, but instead, comes and goes, and that they don't need to "fix" their usually mild discomfort by eating. It helps them lose their fear of hunger. They also learn alternative actions to help them change their focus of attention. Feel hungry? Well, try calling a friend, taking a walk, playing a computer game, doing some email, reading a diet book, surfing the net, brushing your teeth, doing a puzzle. My ultimate goal is to train the dieter to resist temptations by firmly saying "No choice," to themselves, then naturally turning their attention back to what they had been doing or engaging in whatever activity comes next.

AF: You said earlier that some cravings follow an emotional reaction to stressful situations. Can you elaborate on that, and explain how cognitive techniques help?

JB: In the short term, the most effective way is to identify the problem and try to solve it. If there's nothing you can do at the moment, call a friend, do deep breathing or relaxation exercises, take a walk to clear your mind, or distract yourself in another way. Read a card that reminds you that you'll certainly not be able to lose weight or keep it off if you constantly turn to food to comfort yourself when you're upset. People without weight problems generally don't turn to food when they're upset. Dieters can learn to do other things, too.

And in the long term, I encourage people to examine and change their underlying beliefs and internal rules. Many people, for example, want to do everything (and expect others to do everything) in a perfect way 100% of the time, and that is simply impossible. This kind of thinking leads to stress.

AF: The title of the book includes a "train your brain" promise. Can you tell us a bit about the growing literature that analyzes the neurobiological impact of cognitive therapy?

JB: Yes, that is a very exciting area. For years, we could only measure the impact of cognitive therapy based on psychological assessments. Today, thanks to fMRI and other neuroimaging techniques, we are starting to understand the impact our actions can have on specific parts of the brain.

AF: Dr. Beck, that is exactly what we find most exciting about this emerging field of neuroplasticity: the awareness that we can improve our lives by refining, "training" our brains, and the growing research behind a number of tools such as cognitive therapy. Thanks a lot for sharing your thoughts with us.

JB: My pleasure.

Alvaro Fernandez is the CEO and Co-Founder of SharpBrains.com, which provides the latest science-based information for Brain Health and Brain Training Software, and has been recognized by Scientific American Mind, MarketWatch, CBS, Forbes, and more. Alvaro holds MA in Education and MBA from Stanford University, and teaches The Science of Brain Health at UC-Berkeley Lifelong Learning Institute. You can learn more at http://www.sharpbrains.com/

Simple Weight Loss Strategies Part 3

Losing weight may seem a difficult task, but implementing simple weight loss strategies can help you to reach your objectives. One strategy which is extremely useful is this: eat frequent, smaller meals. The theory behind this tactic is that you will keep your blood sugar levels stable throughout the day and this will prevent hunger.

Of course, it is important to ensure that you eat healthy food if you snack on chocolate and high fat snacks, this wont be effective. Protein is particularly good when it comes to keeping your blood glucose on an even keel and so good snacks would be a few walnuts with an apple or some cottage cheese or natural yoghurt with goji berries.

An alternative, particularly if you eat a salad or a sandwich at work at lunch time, would be to divide this into two portions and have one at around 11 oclock.

When it comes to main meals, you will need to exercise portion control. A good trick is to use smaller plates for everyone. The rest of the family can have more if they want, but if you all start off with the same amount, you wont feel so deprived just leave the table before they tuck in to a second helping and leave the washing-up for them!

Another strategy which works well with more frequent meals, is cutting out carbohydrates in the evening. If you have had a mid-afternoon snack, you could stick to protein with a large helping of vegetables in the evening. It is best not to eat a heavy meal before going to bed when trying to lose weight anyway.

Simple weight loss strategies can make a big difference to your efforts, enabling you to reach your goals with a lot less stress.

Waller Jamison 2007

Kick start your weight loss with a New Weight Loss Strategy every week No time for exercise? Here are some Fat Burning Moves You Can Do at Your Desk

Calorie Restriction - A No Win Proposition!

We have a very advanced and intricate array of metabolic checks and balances. Among these is something called the survival mechanism, which is responsible for the regulation of your metabolic rate in response to caloric intake.

Your body has unique capabilities

The human body is much more sophisticated than many people realize. In order to survive through food shortages, extreme weather conditions, the constant attack of viruses and bacteria, and other threats to human existence, we have developed a very advanced and intricate array of checks and balances. Among these survival mechanisms is regulation of metabolic rate in response to caloric intake.

Natural Safety Mechanism

When caloric intake is restricted, the body compensates by reducing metabolic

rate. Consequently, fewer calories and less fat is burned.

Much obesity research has been directed at defining the physiological mechanisms involved in fat regain subsequent to fat loss, because researchers believe that this avenue of investigation may yield treatments or a cure for obesity.

Leptin has generated more questions than answers

Along this same thought, the discovery of the hormone-like substance Leptin, produced by fat cells under the direction the "ob" gene, created quite a stir in the research community a several years ago. Since then, a profusion of studies have been performed, which have generated more questions than answers about this puzzling substance.

Leptin levels are higher in obese individuals and are altered by weight loss.

However, while it's highly probable that leptln plays an important role in body fat regulation generally, lipoprotein lipase and thyroid hormones appear to be more instrumental in regulating metabolism in response to short-term changes in caloric intake.

- Lipoprotein lipase, a lipogenic (fat-storing) enzyme, increases markedly when calories are restricted.

- At the same time, production of the thyroid hormone (T3) decreases.

The down regulation of T3 slows metabolism, resulting in preservation of muscle mass but also body fat.

The metabolic adjustments to reduced caloric intake make sense from the standpoint of survival: the slower one's metabolism, the more "mileage" one gets out of a given quantity of stored energy (fat), and the longer one remains alive during a famine (and the longer one remains alive during a famine, the greater the likelihood that conditions will change, food will be found, and death will be averted).

What happens when you increase your caloriic intake?

When you resume normal eating, lipoprotein lipase activity remains elevated and metabolic rate remains depressed, causing you to quickly regain the lost fat, and maybe even a little extra fat as insurance against the next "famine."

Stated differently, the rate of fat storage is increased after a period of calorie restriction, and it stays that way until the pre-diet level of body fat is re-established.

This demonstrates the futility of trying to achieve permanent fat loss solely by means of calorie restriction.

In addition, you invariably lose precious muscle tissue. This further retards metabolism and adversely affects the shape, tone, and functional ability of the body, muscle loss resulting from restrictive dieting ranges from 20% - 40% of total weight.

With this muscle loss to fat loss ratio, body composition may only improve marginally while on the diet. And when the diet ends, and the fat returns but the muscle does not, body composition worsens.

Bottom Line:

In this vicious cycle, you go from being fat and flabby, to being less fat but more flabby, to ultimately becoming fatter and flabbier than ever.

http://www.carbohydrate-guide.com

Lose Weight Quickly And Easily - 5 Easy Weight Loss Tips

Do you want to lose weight and keep it off?

Weight loss does not have to be difficult. If you have the right mindset, you can lose weight and keep it off. Here are 5 tips to help you lose weight permanently.

Focus on making small changes one step at a time

Successful weight loss involves more than just diet change, if you want to be sure of losing weight you will need to make some lifestyle changes too. You're more likely to lose weight permanently if you make small adjustments rather than try to make drastic changes. Don't set yourself up to fail by trying to do too much at once.

For example, instead of committing yourself to a year's gym membership even though you hate going to the gym, find other ways to exercise.

• Plan in a thirty minute walk three times a week

• Take the stairs instead of the escalator.

• Arrange to swim with friend and go for a relaxing sauna afterwards

If you form new supportive habits and gradually adopt a healthier lifestyle, you are more likely to succeed.

Eat apples every day

Try eating 3 apples a day. When you eat apples it helps to stop you snacking on unhealthy food and helps to stabilize your blood sugar. If three apples a day seems like a step too far, start off with just one and gradually increase your intake.

Stay away from fast foods

Fast foods are generally loaded with fats, and sugar. If you need to eat out, try to eat at a restaurant where you can make healthy choices. Steer clear of fat laden easy bites. Try preparing healthy snacks and carry them with you. Set yourself up for success.

Keep clear of refined foods such as sugar, white flour and white bread

Eat foods that are high in fibre instead. High fibre foods will fill you up and help you to feel full for longer.. High fibre foods include beans, whole grains, fruits and vegetables. High fibre foods are lower in calories and you can eat more of them without sabotaging your weight loss plans. Try Experimenting with different fruits and vegetables and find different ways of adding them to your diet.

Be positive!

Don't say "I'm going to try to lose weight if it's the last thing I do", instead say, "I am losing weight easily and I feel great." Commit yourself to staying on course and make small lifestyle and dietary changes that support your efforts. Try reminding yourself of what you will get out of losing weight.

• How will you feel when you've lsos weight?

• What will losing weight give you that you don't have now?

• Focus on who you want to become and take the steps you need to achieve that.

Weight loss doesn't have to be difficult and overwhelming. Keep your goal in mind, commit to adding one new step each week and you will soon lose weight and feel great!

There is a diet that will help you to lose weight and burn fat faster than you have before. Visit http://www.HealthyPermanentWeightLoss.com to discover how to break unhealthy habits, lose weight and keep the weight off.

Lose Weight And Maintain It - 7 Tips To Healthy Weight Loss

1. Don't try to lose weight extremely fast. It always results in a weight gain "backlash". Trying to lose weight at a rapid pace sends a chemical message to your body that basically, it's being starved to death. If you use a fad-type diet (pills, herbs, etc...) you may experience some immediate weight loss. The problem arises when you stop using the medication/herbs/supplements. There's nothing wrong with helping yourself along the way, but don't rely solely on this for a long-term change in your weight. Maintaining a healthy weight is something that you want to do for the rest of your life by developing good habits.

2. Pick a diet plan/strategy that you can live with as a lifestyle. You know yourself better than anyone and how your body operates. It's important to find a diet plan that will work for you, which may not be what works for a lot of other people. For example, vegetarianism is a great way to lose weight, but it's not for everybody.

3. Set reasonable weight loss goals, based on how much weight you need to lose and your body type. Make sure your weight loss goals are not totally unreasonable for YOU. Trying to lose more than 10 pounds a month may lead to that "weight loss back-lash" I mentioned earlier. Remember, this is something you want to be able to maintain for the rest of your life. You are slowly reprogramming your brain to change how you think about and react to food.

4. Reward yourself when you reach your goals. I can't stress how important I believe this is. And I don't mean with food. Take yourself to a day spa for a massage and some other good things. Buy a new pair of shoes you've had your eye on for a while. Buy a beautiful new dress, even if it's just one size smaller than you were previously. I think we humans all react very well to incentives when we've done something good.

5. Avoid eating in restaurants as much as possible. Cook for yourself. If you must, keep it down to a minimum and order the best salad they have on the menu, one of those nice dinner salads that's like an entree, with maybe some grilled chicken or shrimp included. When you eat in restaurants, you have no idea of what ingredients are in a lot of the dishes. If you like grilled fish, like salmon or tuna steak, that's a big plus and it's good for you.

6. Decide on an exercise regimen that actually appeals to you. Walking is one of the absolute best exercises for weight loss. It doesn't build muscle mass, but definitely will take off the pounds. Start slowly if you need to. If you only have time or can manage just fifteen minutes every day, that's a start. You can build up to more time as you lose weight. If you want to add weight training later, you can. But the important thing is to make sure it's something you can enjoy, that doesn't feel like torture. If you like to swim, do that. If you like yoga, do that. But by all means, do some kind of exercise on a regular basis.

7. Learn to enjoy healthy foods and only keep healthy foods in your home. Oh, I can feel the cringing on this one. But it's not that hard. We are creatures of habit and you just have to change your habits. That's all. Yes, I am suggesting that you learn to enjoy raw vegetables, grilled meat instead of fried, stop eating dessert whatsoever and eat fruit instead. But guess what? When you only eat those types of foods, you will eventually learn to like those foods and the bad things you were eating before won't even appeal to you anymore. They won't even be tempting anymore. And if you must have dessert, make sure it's sugar-free.

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Carmen Black

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The Natural Way to Speed Up Metabolism

There is a word that anyone who has ever tried to lose weight is familiar with: Metabolism. Speed it up and the weight comes off. So the question becomes why does it do what it does and what is the best way to make this magical fat burning machine work best?

Our bodies use calories as a fuel source to power our daily functions. In a nut shell this is our metabolism. It runs as long as there is life in our veins, whether we are asleep or awake. Sometimes it runs slow while at other times it runs fast. It is entirely dependent on the food we eat, the composition of our bodies, and the amount of physical activity we participate in.

The primary source of metabolic energy that our bodies use is calories. The fitness and diet industry understands that by controlling metabolism and the amount of calories burned each day you can lose excess body fat. It sounds simple but the vast majority of people who attempt to lose weight do not understand how their metabolism works nor how speeding it up can benefit their weight loss goals. Another problem is the sedentary lifestyle most people lead, not to mention working long hours, eating fast food, and the stress of modern life that all contribute to our slowing metabolisms.

The first thing that has to happen if you want to successfully increase your metabolism is a lifestyle change. You have to make a conscious effort to make the proper changes if you are to succeed. If you stay motivated you will lose the weight you want and keep it off.

As was mentioned earlier the food we eat supplies all our necessary calories. Our bodies respond in a positive fashion if we eat healthy and nutrient dense foods. Unfortunately most of the food we eat is processed and refined to the point where it has little nutritional value and for the most part has empty calories that are quickly and easily converted into body fat.

There are two reasons you should be eating healthy nutrient dense foods.

Number one: They are good for you and help your body stay fight illness and disease.

Number two: They will help speed up your metabolism simply because of the way they are digested and processed. It takes a lot of energy to break down all the nutrients in healthy foods as compared to the processed fare we are getting fat on. If you give your body the nutrition it needs it will just work better. Foods such as fruits and vegetables, lean proteins, and high fiber foods from whole wheat sources all fall into the good for you category.

Staying active is another way to naturally boost your daily metabolism. Cardiovascular and weight lifting exercises are highly recommended for maintaining a healthy body. In fact exercise helps your metabolic rate in two ways. You naturally burn more calories while exercising but did you know that building and maintaining lean muscle mass also burns large amounts of calories while you are at rest. Not to mention how much better you'll look with a firm and toned body.

The natural way to speed up metabolism and lose weight is to make some significant lifestyle changes based on your diet and the amount of exercise you get. It will take some motivation but once you make the changes and see how positive the results are it will be easy to stick to your plan.

To learn how you can speed up metabolism and for more information about how your metabolism works please visit the Metabolism website by clicking here.

Active Stretching Exercises - Is It Simply A Waste Of Your Time?

To maintain a healthy lifestyle, merely watching our diet may prove to be inadequate. Having a varied exercise regime which includes both cardiovascular and strength-training exercises should be incorporated. You can opt to sign up at a gym for energetic aerobic classes or even opt for brisk walking in the park. There is a wide range of exercise choices available for you!

However, people tend to focus on the type of exercise itself, and forget to pay attention to stretching, not realizing the importance of active stretching. Common excuses for such negligence are tiredness and a lack of time before and after their workouts. Active stretching is necessary and should be incorporated along with the daily routine as it helps to prevent the straining of muscles to a large extent. Active stretching can be used almost anytime of the day, to relieve tension and stress as well as after an intensive workout.

There are some guidelines when attempting to perform active stretching. Posture and technique are important aspects to pay attention to. Active stretching should take place after a body has been warmed up, either by walking or even by doing daily household chores as well as manual labor! Contrary to popular belief, one should not begin a workout routine by stretching, as the muscles are not warmed up or loose enough to be flexed properly. Stretching before warming up can lead to strains. An adequate warm-up can be as simple as five or ten minutes of walking at a moderate pace, or even after completing your household chores that require a little more movement. A good time for active stretching is after the completion of your weight-training and cardiovascular workout.

The type of workout you choose will determine the type of active stretching. For instance, cardiovascular exercises such as running, affect the focus of your stretching. The focus of the stretch should be your legs, hips and ankles as they bore the majority of the impact while running. One popular way to stretch is aptly named the runners stretch. You will have to stretch and place your hands on the ground in front of you to keep your torso off the ground. The right knee is bent out in front of the body while the opposite leg is stretched behind and straightened. Not only would your hamstrings and hips get a good stretch with this technique, the crucial muscles to pay attention to; other parts of your body are being stretched as well, including your sides.

Attention should be given to your inner thighs as well after running. You can sit on the floor, with the heels of the feet together. Your knees would be facing outwards while you gently lean from the waist, bringing your forehead toward your heels in one smooth motion, avoiding jerky movements to reduce strain on your muscles. Remember to breathe deeply while you stretch!

Active stretching integrates flexibility into your workout routine, helping to prevent sport injuries and is not time consuming. After all, youve expended a lot of effort in your workout; a little more time devoted to active stretching would do wonders to round it off!

Moses Wright is the founder of Stretching Exercise. He provides more useful information on , Stretching Equipment and Sports Muscle Stretching on his website. Webmasters are welcome to reprint this article if you keep the content and live link intact.

What Are The Best Diet Pills Over The Counter

Can modern medicine play a role in the struggle against obesity? Xenical has traditionally been a prescription only capsule prescribed to obese patients, and recently, the FDA released the other diet pills over the counter - Alli.

Both products contain the active ingredient Orlistat, a lipase inhibitor that helps prevent fat being absorbed into the body.

1. SAFETY OF OF XENICAL AND ALLI DIET PILLS DIET PILLS

When taken at meal times, Orlistat reduces the amount of fat that is broken down in the stomach and absorbed into the body by about 30%. Instead, fats are expelled naturally in faces, thus helping towards weight loss.

It sounds ideal for those of us who struggle to keep to a healthy diet. However, the active ingredient, Orlistat, is usually only prescribed to obese people with a body mass index in excess of 30kg/m. So if you are not dangerously overweight, it may not be the right option for you.

2. SIDE EFFECTS - - Uncontrollable anal discharges (taking this drug could result in embarrassing situations)

- Oily stools

- Diarrhea or loose stools

- Liver inflammation

- Fatigue.

3. ARE THERE ANY SAFE EFFECTIVE ALTERNATIVES?

There are hundreds of weight loss products on the market, but few have been clinically proven to be effective. There are products on the market that are proven to have very similar benefits to Orlistat in reducing fat in take, but with out the nasty side effects.

* Hoodia - You can consider this diet capsule to get rid of your obesity problems naturally. Supplements in Hoodia features high potential to reduce weight significantly. I has the capacity to restrain your appetite by up to 2000 calories each day.

* Opuntia Ficus-Indica - Another most valuable natural weight loss supplements to reduce your weight. It is also called as Barbary or Indian Fig. It is very effective in the process of weight loss. Researches have found that cacti fibers are of great use, when it encounters exess fat. It holds up instantly and creates big molecule for your body to take up. Moreover, this process helps to reduce the cholesterol level in your bloodstream.

* Shellfish - It greatly help to reduce your weight above your expected level. It is advisable by the dieticians to consume three times a week to get a positive outcome.

* Proactol - the UK weight loss pills is a relatively new weight management product that also reduces fat from the food we eat by around 30%, but in a different way.

It is a safe, clinically proven fat binder based on a patented fiber complex, that rather than just preventing fat from being broken down, pulling in fat molecules and binding them into a viscous solution in the stomach. Fat is prevented from entering the body without the embarrassing side effects. Initial user feedback is extremely positive, and as well as reducing fat intake.

4. BENEFITS

- Helps to suppress appetite

- Helps to reduce cholesterol levels

- Decreases food cravings

As with the most weight loss supplements, the best way is the combination with a healthy diet and exercise.

Karel Micek is weight loss enthusiast and you can find more information about safe diet pills over the counter and other products related to weight loss here: http://www.squidoo.com/UKWeightLossPills

Interval Training: The Fastest Way to Fat Loss

Intervals: Efficient & Effective

Intervals are the single most results producing exercise that Ive ever found for boosting your metabolism, helping you burn inches off your body, and giving you a tight, lean, strong shape.

Heres an excerpt from my latest article in Mens Fitness showing you how to use intervals for fat loss (Mens Fitness, Page 114, April 2005).

Interval training is the fitness worlds equivalent of a visit to the in-laws. The shorter and more intense the visit, the better.

An interval is a short period of exercise performed at a given intensity for a specific length of time. Each interval is separated from the next interval by a short rest or lighter activity. There are no strict rules on how long or how intense the interval must be, however, changing the interval length or intensity changes the way your body works and responds to exercise.

Never sacrifice the quality of rest between intervals because this will only reduce the benefits. To succeed with intervals, you must first shake the mindset of traditional continuous cardio training.

No matter where you start with intervals, heed this warning. The high-intensity nature of the exercise can cause muscle soreness youd associate only with weights, and can cause your legs to feel like j-e-l-l-o.

What most people dont know is that intervals are the best cardio method for fat loss. Most guys in the gym are hung up on doing excessive amounts of work, but shorter, more intense intervals get the job done better.

Intervals continue to burn calories and fat after the training session, and thats something you wont get from slower, longer sessions of cardio. When Canadian researchers compared interval training and long, slow cardio training, it was interval training that was shown to be more effective for fat loss.

Use this workout 3-5 times per week to blast fat.

Start with this beginner protocol:

Warm-up for 5-minutes.
Work for 30 seconds at an 8/10 level of intensity.
Follow that with active rest for 90 seconds at a 3/10 level of intensity.
Repeat for 3-8 intervals.
Finish with 15 minutes of traditional cardio for transition and cool-down.

As you become accustomed to intervals, progress to the experienced protocol:

Warm-up for 5-10 minutes.
Work at a 9/10 level of intensity for 30 seconds.
Follow that with active rest for 60 seconds at a 3/10 level of intensity. Repeat for 4-10 intervals.
Finish with 5 minutes of low intensity exercise for a cool-down.

Craig Ballantyne trains athletes and executives in Toronto, and writes for Men's Fitness magazine. His trademarked Turbulence Training workouts and his comprehensive workout manuals (including "The Ultimate Bodyweight Workout") are featured on his website Turbulence Training.

How To Lose Weight Fast And Effortlessly

There a significant number of strategies and approaches being taught about how to lose weight and many of them do work to some extent. The problem with most weight loss strategies is that the people that use them and see results tend to end up gaining the weight back after a few months or so of losing it and sometimes they gain back more than they lose.

Losing weight really comes down to 2 things and that is diet and exercise. However there is a third element that is critical. This third element is your commitment level. The fact is that most people know how to lose weight but they simply do not follow through. It is their lack of commitment that causes them to fail rather than their lack of knowledge. Thus you must first build an unwavering commitment level to losing weight before you start any diet or exercise program.

There are many approaches you can use to build your commitment level. Many people that lose weight and stay at a healthy weight have trained themselves to simply hate being overweight and love being at a healthy weight. Think about the negative consequences that being overweight is bringing into your life right now. Think about all the pain and suffering you are going through just because you have some extra weight.

Think about all the humiliation and the lack of self esteem and confidence that not being fit and healthy has brought into your life. You need to get sick and tired of your current health and fitness level otherwise you will never change. Also focus on the pleasure that having a powerful healthy body will bring into your life. Maybe you will now have more confidence to approach that special someone that you have always wanted to build a relationship with.

Focus on the pleasure of being fit and healthy and focus on the pain that being overweight and unhealthy is having on your life. Use the pain and pleasure to drive you to follow through and stick with a healthy weight loss program. Build your commitment level and grow it each day and you will find that you will have the power to follow through on any effective weight loss program you choose.

There are many effective approaches diet and exercise that can help you to lose weight. The key to diet is to break down your meals into smaller portions and simply eat less but more often. Also try to get as much natural food into your diets such as fruits and vegetables and minimize your consumption of meats and processed foods. This is a great challenge but if you have the commitment it will be easy.

Exercise is composed of two parts and that is weight training and aerobics. Both are important. Weight training will build that all important muscle mass that turns your body into a fat burning machine since muscle burns calories all the time. Simply join a gym or buy a good piece of weight training equipment and do a variety of exercises roughly once a week or even once every two weeks.

It is important to not weight train too much so the more weight you lift the more rest you will need to recover. Do aerobics 3 to 5 times a week however with aerobics the key is simply to move consistently for 30 to 60 minutes. If you work a job where you are always on your feet then you may not even need to do any aerobics at all since your job gives you the aerobic benefits you need. Base the amount of aerobic exercise you do based on your current lifestyle. Follow some of these weight loss tips to help you become thin and healthy.

Shakil is an online researcher, author and a regular contributor to a site that shows people how to attain better health and wellness. Be sure to stop by and learn how to lose weight too.

Low Carb Diets: The Final Verdict

New research provides solid evidence that a low carb diet is VERY effective. Study after study shows the impact that a low carb diet has not only on weight loss, but also blood sugar and cholesterol. But before we examine this evidence, let's first discuss carbs and their impact on weight.

What are "good" carbs and what are "bad" carbs?

When I talk about carbohydrates, I'm referring to the starchy carbs like grains (flour, bread, cereal, oatmeal, pasta), potatoes, corn, and any kind of sugar (including fruit). Vegetables are also a type of carbohydrates, but most vegetables are GOOD carbs, and we all need to eat more of this type of carb.

If you are at a healthy weight, and have no disease (diabetes, heart disease, cancer, high cholesterol, etc.) it is probably ok for you to consume the "bad" carbohydrates in small amounts. But most of us do not fall into this category, and until we do, we need to strictly limit the amount of carbs that we eat. Doing this will help most people to achieve a healthy weight and vastly improve their overall health. (Many people have even reported being "cured" of their diseases through a high-vegetable, low carb diet.)

Why do we gain weight when we eat too many carbohydrates?

Here's a view into how the body handles carbohydrates:

Our bodies cannot store large amounts of carbohydrates; we are only built to store very small amounts. We are meant to use the glucose in the carbohydrates for burning through activity. But our diet (especially the "standard American diet") is VERY high in carbs. Because we cannot possibly burn off all that glucose, it gets converted by insulin into fat. Then that fat is stored in our stomachs, hips, thighs, and chins.

When we eat something that's high in carbohydrates, it causes a rapid rise in blood glucose (or "blood sugar"). This signals the pancreas to secrete the hormone insulin into the bloodstream. The insulin lowers the blood sugar, and makes this sugar available to our cells for energy. Any excess blood sugar that is not used for energy (activity, exercise) must be stored for future use. Unfortunately, the way this is stored is in our fat tissue.

It gets worse. When we consistently eat foods that are high in carbs, our insulin levels become chronically high. High insulin levels suppress two other important hormones (glucagons and growth hormones) that burn fat and sugar and promote muscle development. So eating excess carbohydrates not only promotes fat, it also makes it harder to lose that fat, and creates a vicious cycle.

Dr. Atkins would be proud. More research supports the use of a low carb diet, and its long-lasting effect on weight loss.

In a June 2006 article published in Nutrition and Metabolism, researchers studied the effect of a low-carb diet on obese type 2 diabetic patients vs a higher-carbohydrate diet. More specifically, the low carb group eliminated pasta, potatoes, rice, and breakfast cereals and instead of ordinary bread, consumed crisp/hard bread (probably similar to the Bran-A-Crisp recommended in the Atkins Diet) that contained 4-8 grams of carbs. The low carb group consumed 80-90 grams of carbohydrates a day, all of which were from vegetables and salad (no fruit). The study was conducted over the course of six months (a small amount of time considering that it probably took these people years to become obese).

The group that ate a higher-carbohydrate diet obtained the majority of their carbohydrates from whole grain products and fruit (they also consumed generous helpings of vegetables). The two group's caloric intake was about the same.

The results? The low carb group lost an average of 25 pounds! Even more significant was that this group kept the weight off: after 2 years, the average weight loss was still 20 pounds. As an added benefit, almost half of the patients who were on antidiabetes drugs and insulin were able to stop taking the drugs altogether.

The researchers' conclusion: "a low-carbohydrate diethas lasting benefits on body weight".

So what are you waiting for? It's time to finally break the addiction to grains, potatoes, and sugar. Go through your kitchen and TOSS everything that's a grain, potato, or sugar (or made with any of those things). Not having the "bad" stuff in the house makes a HUGE difference in your weight loss success.

The TRUTH about Low Carb Foods

The downside to the low carb diet is that most packaged low carb foods are filled with junk and can make you sick. Most low carb diets emphasize hormone, nitrate, and pesticide-laden meats, fats, and dairy products that you should never consume in large quantities. Then, the "sweet treats" that people use as part of their low carb diet are filled with artificial sweeteners that have a cloudy and questionable safety history. Most low carb foods are a far cry from healthy food.

Other unhealthy ingredients that are frequently seen in low carb food products include soy flour and modified food starch--these products do more harm than good. People turn to these packaged products seeking an easy, convenient way to eat "low carb" with a busy schedule and on a budget. But there are much healthier low carb alternatives that are still quick and easy.

The Bottom Line

The low carb diet is here to stay. It works, plain and simple. But there can be damaging effects of eating poor quality low carb foods. There are healthy ways to eat low carb, and it means eating WHOLE, high quality foods, not packaged products. (Although there certainly ARE some healthy low carb packaged products, but you have to read ingredients carefully.) Finding sources of natural meats and dairy products is also important. It can be an effort, but it's well worth it, especially considering the huge health impact of being overweight.

Learn more about a healthy low carb diet that provides LASTING weight loss at http://www.Quick-Weightloss-Solutions.com This site provides unique and holistic weight loss solutions that WORK. Also includes the SECRET to weight loss--it's a pleasant surprise!

How to Get Skinny in 10 Days

95% of people are dieting the wrong way. Once you know my secret to getting skinny, it no longer seems so difficult. Read on to find out how you can achieve rapid, healthy, and permanent weight loss.

Increase Your Metabolism

Increasing your metabolism is of enormous importance in being able to rapidly get skinny. Many people try to lose weight by starving themselves and working out. This is flat-out ignorant. The old saying that losing weight is as simple as burning more calories than you take in is completely wrong. You need to feed your body and eat more to lose weight!

I know that this may seem a bit paradoxical, but think of it this way. If you never eat, your body gets used to try to survive in starvation mode all the time, with little to no fuel. Then, when you do eat, you binge, and your body is thrown into chaos. Now, your body wants to burn up your food, but your body also knows it needs to be smart for your next 'starvation'. So, it's completely confused.

Here is what you really need to do. EAT! Eat right away in the morning. And, eat 6 balanced meals a day including lots of carbs in the morning. And for each meal, eat a serving of lean protein, complex carbohydrates, and of mono-unsaturated fats. Follow this diet plan, and you WILL get skinny in 10 days! And, best of all, you'll be a lean, mean, fat burning machine, because your metabolism will be through the roof!

Detoxify Your Fat Cells

Each day, you breath in dirty air, and smoke, and eat food with horrible carcinogens and impurities. And, your body attempts to protect you from these impurities by storing them in your fat cells. The problem with your body operating this way, is that it makes you bloated and larger than you deserve to be! You can fix that!

To combat this bloating and get skinny properly I suggest you do two things. First, get a good body wrap from a spa or do one in your own home. By doing this, you'll lose many inches from your fat reserves as the toxins leave your system, and your body will be in an enhanced position to begin metabolizing fat. Not to mention, it will do wonders for you psychologically, as you will have such a great jump start on your hopes to get skinny in ten days.

At Least a Little Exercise

Exercise is necessary, but nowhere near as important as eating properly. If you are eating as I suggested, and drinking lots of water, you won't need more than 20 minutes of good exercise, 3 times a week. And, in doing this, you'll be able to meet your goal and get skinny in 10 days.

It really is that simple. Get rid of all those harmful toxins, eat like you've never eaten before, and do some basic exercise, and you WILL get skinny.

If you are truly looking to get skinny in 10 days, you need to detoxify your system. I would recommend that you check out the following site's detox body wrap line over any other manufacturers: Lose Weight Fast

Brandon Walsh is considered an expert author in the fields of biblical nutrition, weight loss, and healthy living.

6 Ways to Get Maximum Results in Minimum Time

When you sit down to reflect on the New Year, will you have already gained the average 5 pounds that most Americans put on during the holiday season? Or will you be losing fat and gaining muscle with Turbulence Training?

With the Turbulence Training reports and the following article you can avoid gaining holiday fat while doing the impossible: Losing fat and gaining muscle over the holiday season.

Since one of our least favorite holiday traditions is trying to find room for exercise in a busy schedule, here are 6 tips on how to continue to improve your body over the party season while getting a head start on your New Years fitness resolutions.

Step 1 Train efficiently

Strength training is a very efficient type of exercise, giving you many benefits with a small amount of exercise. During the holiday season, you might be able to get the same benefits by reducing the number of sets per exercise in your workout from 3 to 1. That will help you maintain muscle and strength while significantly reducing your training time.

Interval training is another economical form of exercise. Rather than following up your strength training with 45 minutes on the treadmill, you can get the same (or better!) fat burning results from a much shorter period (20 minutes) of interval training.

Step 2 Cut the junk

Mens Fitness Training Adviser Alwyn Cosgrove suggests that we ask ourselves, "Will this help me or not? Is this a positive step or not?" So unless you can justify doing 3 exercises for triceps, then cut the junk from your workout and focus on efficient exercises only.

Step 3 Warm-up as a workout

You dont need to spend 10 minutes on the treadmill before you strength train. Instead, you need to prepare specifically for what you are about to do. If your walk to the gym is more than a couple of minutes, you can go right into specific warm-up sets for your strength training exercises.

Step 4 Whole body vs. split routines

Dont be a slave to doing chest and arms on Mondays. This eliminates any excuse to skip workouts when you deviate from your weekly schedule. Plan your holiday workouts to train either your entire body in one session or alternate between upper body and lower body workouts.

Step 5 Train your abs with every exercise

The 15 minutes of sit-ups you do each day is a waste of time and is damaging to your lower back. Instead of wasting away on the floor, approach every exercise as an abdominal exercise. Brace your abs (like someone was about to punch you in the stomach) and never let your low back round. This body posture is especially important for exercises such as the abdominal plank, squats, push-ups, and all standing exercises.

Step 6 Plan your workouts

In the spirit of the holidays, Ive given you a lot of tips to improve your workout efficiency. Now the most important part is up to you to put them into action. So dont go into the gym without a clue and end up on the cardio machine for an hour because you didnt know where to start.

Each Turbulence Training workout follows an efficient and effective template to get in and out of the gym in under an hour. You can also choose to do a weights-only or intervals-only workout, therefore cutting even more time off of your trip to the gym.

Turbulence Training Template

5 minutes - 2 warm-up sets for key weight training exercises

15 minutes - Weights

20 minutes - Intervals

5 minutes - Stretch (tight muscles only)

www.turbulenceTraining.com

Craig Ballantyne trains athletes and executives in Toronto, and writes for Men's Fitness magazine. His trademarked Turbulence Training workouts and his comprehensive workout manuals (including "The Ultimate Bodyweight Workout") are featured on his website Turbulence Training.

Natural Weight Loss Tips

A wise approach for natural weight loss is to ensure your calorific intake meets your physical activity levels; this guidance is lost on many! This should be an easy concept for the many overweight people around the world; with over a third of Americans, and millions in other countries who are gradually catching up, it obviously isn't that easy! Why is it then that vast numbers of overweight people want to lose that weight, is it to look good again or could it be about improving their health?

What most people do not realize is keeping at the right weight is much, much easier than losing it. Subconsciously we all know that if we do not maintain a healthy food program for ourselves, we will start to add extra pounds.

Apparently even if you have lost weight with a calorie controlled diet, it doesn't take long if you come off it to revert to your old ways and you can start watching the pounds go back on again. Natural weight loss is possible though and it can be done before you get stared at in the street or cause others problems because of your weight.

There is a large number of health conditions associated with weight gain and the greater the increase in body weight the more that problems occur. If you think about it, losing excess weight by natural methods is the most acceptable way to get rid of those extra pounds but too many people want a 'quick fix' system.

Natural weight loss requires a balanced approach which means a diet that contains quantities of complex carbohydrates, fiber, reduced fat and not too much protein. A meal containing this group would be something like a baked potato, vegetables and some meat, lean of course but it would not contain gravy or sour cream.

Unfortunately, dietary fat contains higher amounts of calories than ordinary food which when consumed will just be converted to body fat more readily. Food manufacturers have been quick to react and have provided a huge range of low or no fat foods but despite this the American people are getting larger, the simple reason for this may surprise you!

One of the greatest delusions of the 1990s was that no fat meant non-fattening but the truth is you are often getting just as many calories from these foods; the calories are just not coming from fat. Where this goes wrong is with overweight people who think that if it's fat free they can eat more of it instead of eating a healthy snack.

Health experts say it would be better to try eating every three to four hours, which may mean a nutritious low-fat snack between lunch and dinner. If you are really serious about getting rid of those unwanted pounds, you will have to consider natural weight loss as a long term proposition.

Gerald Montgomery

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