Weight Loss Workout & Fat Burning Tips

Don't do extra cardio if you pig out. Don't freak out and think you have to punish yourself. There's a better way to boost your fat burning than by starving yourself and over-exercising.

Today, I'll cover...

1 - What to do when you eat too much

2 - The Best Interval Training Workout

3 - Fat Burning for Babyboomers

Q #1: Is doing a lot of cardio a good idea if you eat too many calories one day?

Answer:

Thanks for the email.

I don't like to look at exercise as a form of punishment or purging for eating too much.

Here are the 2 ways to better address it:

1) If this happens once a month, its no big deal. Just go about your normal life and stay consistent with your regular workout pattern.

2) If this happens once a week, or multiple times per week, then its a nutritional behaviour problem that needs to be corrected, and excess exercise is not the answer.

Build your body up, don't beat it down.

Q #2: What's the best interval training program for fat loss?

Answer:

No interval method has been shown to be best for fat loss...but of course intervals have been shown to be better than regular cardio for shedding fat fast.

So using a variety of intervals for fat loss is like using a variety of rep ranges for muscle growth. That's what I prefer.

That way, you train your muscle's metabolism in three different energy systems and put your body in the ultimate fat burning turbulence. This makes certain that you will maximize your metabolism, while you burn more calories - and both carbs and fat - during the workout and after the workout. So forget about the HR zone myth for fat loss. Its all the intensity of intervals.

Q #3: Craig, I started on your beginner fat burning workout several weeks ago ( I will finish the four weeks this week and then I am planning on moving to the advanced fat burning workout for 4 weeks).

Over the past 14 months I have dropped 85 pounds. Included in the weight loss period I started walking nearly everyday and progressed to bodyweight exercises and doing some hill running in addition to the walking. Have worked with dumbbells off and on. Have made some decent progress. I need to continue the weight loss another 20-30 pounds. All this is background.

My question is I have been reading about 50 year olds( I am 49) needing more recovery time between workouts. I am feeling fine doing the Turbulence Training workout - just checking in with you to see if you have any thing to suggest with someone my age doing these workouts. I think I am fine doing the 3 times a week because the intensity is high, but the duration in not high.

Any insight would be helpful. I am just wanting to continue something I can keep going with for the long term.

Answer:

Thanks for the email. Wonderful progress, congratulations.

Sounds like everything is fine. Fortunately, the fat burning workouts are designed to give you more recovery than traditional 5-day per week bodypart training workouts. Use the off days for recovery methods (walk the dog, walk your errands, etc).

Every couple of months take a week off, do one low-volume high-intensity workout and do some different stuff to improve your recovery.

Keep up the great work!

You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health and Oxygen magazines. His trademarked Turbulence Training for Fat Loss have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week. Turbulence Training for Fat Loss workouts help you burn fat without long, slow cardio sessions or fancy equipment. Craig's bodyweight workouts for fat loss help you lose fat without any equipment at all.

Mind Blowing Exercises Which Lead To Super Fast Weight Loss - Achieve Earth Shattering Results

So have you been feeling the need to lose some weight lately? Been wondering what type of exercises work? There are several exercises out there but the tough part is which one to choose? Well it's not necessary that the exercises which worked on someone else are guaranteed to work on you as different people have different body types and not everyone gets the same results from the same workouts. Therefore it is very important to choose an exercise which would suit your body. Read on to discover some of the most amazing exercises which help in weight loss.

Light weights- Light weights can do wonders with weight loss if you know how to do it right. It's always recommended to get the coaching of a professional and get on a regular workout routine where you pull in more reps with lighter weights which would burn more calories and help tone up your body within no time.

Swimming- This can be fun at the same time a real intense workout which would help you lose weight like crazy. Some people complain that it's not easy to swim everyday especially when they don't have enough time in their hands. It's always recommended to get a friend who would accompany you first. And it's not hard to pull out ten minutes from your routine each day just to have a quick swim.

Try stairs- Do you know that going up and down the stairs is another extremely effective exercise to lose weight? Therefore the next time you want to travel up a building always take the stairs instead of the elevator.

The Real weight loss secret- Can you imagine yourself losing 9 lbs every 11 days from now? Yes you heard it right "9 lbs every 11days guaranteed". This is the single most effective way which helps you lose weight. It is truly an absolute breakthrough in the weight loss industry. If you don't know this than you are missing out on the best ever secret "Guaranteed" to help you lose weight right away. So are you ready to drop some pounds within the next 11 days? Read on to discover this rare secret right now click here- Earth shattering weight loss secret guaranteed to help you lose weight within 11 days

Bodybuilder Workout Routines To Build Your Chest

There is absolutely nothing wrong with wanting to build chest that you can be proud of.

Having a broad chest that women will admire when you walk into a room has been the dream of many guys for eons...

Or, for the women... having a toned and sleek chest that accentuates your natural assets in a feminine way has been desired by women for thousands of years...

And you know what? Having a chest that you want is absolutely attainable. I tell my clients this all the time... "Do the work -- do the chest exercise routines... and you will see positive results!"

But be sure to incorporate the expert tips and tricks into your overall exercise plan to avoid shoulder injuries that will set your best laid plans back...

Improper weightlifting techniques and over training always increase your chances of injuring your shoulders or back. So do the routines correctly or if you aren't sure how, talk to your personal trainer...

The workout routines that you are doing today will target your entire upper body. Your chest -- your shoulders -- and your muscles will be exhausted. But the level of exhaustion will be just right -- and you avoid injuries!

We will be doing the basic chest workouts but throw in a few twists to make it more interesting. And since you will be training in the super-chest-workout mode -- you get in and out of the gym in the least time possible.

I included a substitution for women for one Super-set if you are worried about adding too much mass to your chest. And everyone can definitely modify this workout plan to fit their physical goals.

Bodybuilder Workout Routines to Build Your Chest

Chest Super-set 1:

(Rest 1 minute between each exercise and 1.5 minutes before repeating the Super-set)

* A-1: Dumbbell flat chest press -- four sets of six reps

* A-2: Barbell row -- four sets of eight reps

Chest Super-set 2:

(don't rest between exercises and rest 1 minute before repeating the Super-set)

* B-1: Dumbbell incline press -- three sets of 8 reps

* B-2: Dumbbell chest fly -- three sets of ten reps

Chest Super-set 3:

(don't rest between exercises and rest 1 minute before repeating the Super-set)

* C-1: Medium Grip Bench Press -- three sets of ten reps

* C-2: Dumbbell external rotation -- three sets of ten reps

Exercise substitution for women:

Do only two sets of each of the exercises above.

A-1: do the # of maximum push-ups that you can do instead of using Dumbbell flat chest press

Exercise descriptions:

Dumbbell flat chess press:

Lie on the bench. Hold the Dumbbells above your chest with your palms facing your feet. Lower the Dumbbells to the chest level and then press the Dumbbells up above the chest. Easy and steady.

Barbell Row:

Stand up with your torso bent and parallel to the floor. But don't round your lower back. Keep that back straight. Keep knees slightly bent. Contract your abs to support your back. Grab the barbell and row it to your abdomen -- bringing your shoulders blades together. Slowly lower the barbells and then repeat.

Dumbbell Incline Press:

Lie on your back on the forty-five degree bench. Hold the Dumbbells above your chest with your palms facing your feet. Now, lower the Dumbbells to your chest level. And then press the Dumbbells straight up above the chest. Repeat.

Dumbbell Fly:

Stay on the forty-five degree bench but this time hold the Dumbbells above your chest but your palms will be facing each other. The key thing to remember is to keep your elbows slightly bent at all times to avoid overextending them. Now, lower your arms until they are to your sides BUT don't go below the shoulder level! Now use your chest muscles to help your arms push up the Dumbbells to the starting postion. Be in control the whole time -- otherwise you are probably using too much

weight.

Medium Grip Bench Press: Lie down on a flat bench. Feet flat on the floor and upper back against the bench. Grip the bar half-way between your shoulder width and your normal bench press grip. Keep your elbows close to your sides and lower the bar straight down to your chest level. Now, slowly push the bar back straight up above your chest.

Dumbbell External Rotation:

Start with a light Dumbbell (perhaps five pounds). Sit down on the flat bench and bend your left knee. Place your left foot at the end of the bench and rest your left elbow on the top of your left knee. Hold the Dumbbell in the bottom position and slowly rotate the Dumbbell using your muscles in the rotator cuff. Rotate the Dumbbell up and back until it is in the finish position when your forearm is perpendicular to your body at the top of the movement.

This chest workout trick can be done several times a day by anyone to get an instant increase in chest size.

You can do this either when you are sitting down in your chair at the workplace or standing up in line. But you will need some space. The first thing you will do is extend your arms in front of you with your palms facing outwards. Now externally rotate your shoulders and try to use your muscles to touch both should blades together. Squeeze your muscles as hard as you can and hold that position as long as you can. You should feel a lot of tension within your muscles in your back and front.

This is a good isometric exercise to perform to get the kinks out of your body while sitting in your chair for long periods of time at work.

Good job!

If you are looking for an effective workout program no matter if you are a beginner or at an advanced fitness level... that is guaranteed to get you in the best shape of your life... then be sure to head over here to find out how you can transform your body into one that will be slim, toned and muscular here:

http://www.healthy-weight-loss-fitness-program.com

Turbulence Training Program

Fast Weight Loss Plan

Want a fast weight loss plan? It's easy to say goodbye quickly to 10 or 12 pounds of fat with these diet tips. Simply follow these tips and learn how to lose weight effectively.

The basics ..... eat plenty of good tasting, fresh, and healthy foods, fill up on vegetables, and keep your taste buds happy by eating lots of fruit. You should eat 3 small meals along with 3 small snacks each day.

No need to sacrifice! Just follow these simple guidelines to lose 10 or 12 pounds, or to give your weight loss efforts a boost when it seems to have screeched to a halt. Implement this balanced and flexible plan which shows you how to lose weight effectively.

<1>

Keep notes about everything you put into your mouth. No need to estimate calories. Just keep a record of what you eat and drink along with the approximate quantity. You will find that becoming aware of what you are eating helps you to plan healthy meals and snacks.

<2>

Cut your intake of all pure or added fats in half. Use half as much butter or spread on your bread, toast, muffins and potatoes; use half of your usual amount of mayonnaise or sauce on your salad; and use only half of the oil you normally put into the frying pan.

<3>

Eat treats containing sugar only three times per week. This includes the usual suspects: chocolate, ice cream, desserts, cake, pastries, and cookies.

<4>

Most meals should include a lower fat source of protein such as fish, chicken, cottage cheese, low fat yogurt, or beans. You can eat nuts, red meat, and eggs ..... just not every day.

<5>

Cheese and meat should be absent from at least one lunch and dinner every week. In order to increase fiber and reduce fat, those meals without cheese and meat can be built around whole grains, vegetables and beans.

<6>

Consume milk products containing reduced fat. Reduce from whole milk to 2% fat. Over time, reduce from 2% to 1%. Consume lower fat cheese and yogurt. Always read the labels to confirm that the yogurt you purchase does not contain sugar.

<7>

Eat a minimum of two servings of fruit every day as dessert or for snacks. Choose fruit that is in season.

<8>

Substitute water for sodas, juices, milk or alcohol. Do not drink diet soda because the sweet taste makes you crave sugar. Many people find that hot water with a slice of lemon can be very refreshing in the morning.

<9>

Include at least two servings of vegetables during lunch and dinner. You can have more servings of vegetables if you are still hungry.

<10>

Eat slowly in order to give your body time to understand that it is no longer hungry. This will reduce your tendency to eat too much.

<11>

Grated carrots are great for snacks and are much more filling than whole carrots.

<12>

The fiber in whole grains gives you a fuller feeling and will also help your digestion.

<13>

You can increase your fiber intake by choosing foods that need to be chewed. Chewing helps us to feel more satisfied. For example, eat some fruit instead of drinking juice. And always try to eat chunky soup instead of broth.

<14>

Plan your meals and snacks in advance. Plan your shopping in advance, too. Make your list and stick to it. Don't take the chance of loading up on high-calorie food when shopping while you are hungry.

<15>

Studies consistently prove that we eat more food while watching TV than we do when the TV is turned off. So, when you eat meals or snacks, leave the TV turned off.

Many of us are looking for a fast weight loss plan. We realize that a disciplined and consistent effort on our part is required. And, we appreciate the fact that most fast weight loss plans are doomed to failure. If you want an idiot-proof plan to LOSE 9 POUNDS IN 11 DAYS, go to http://www.how2no.com.

How To Get A Six Pack

The South Beach Diet Plan - How I Made it Through Phase 1

I love to eat! I guess thats why I hate dieting so much.

Most of those fad diets either totally restrict you from eating the foods you love (and crave), or they make you eat an overabundance of the foods that are well, not my favorite.

After all, how many eggs, peanuts or oranges can you really eat? I guess thats why I was so hesitant to follow my friends on the South Beach Diet bandwagon.

They were all trying it, and yes, even losing weight. I watched enviously as their waistlines got smaller and smaller, but couldnt get their groans and complaints out of my head during those first few days and weeks on the program.

Give up all sugar, carbs and fats for two whole weeks! Not me! No way! Not even for a smaller dress size.

Then I went to see my doctor for an unwell feeling I couldnt shake. I wasnt really sick, I just felt tired and icky all of the time. After some tests, he told me my glucose levels were rising, my cholesterol was hitting an all-time high, and even my blood pressure was boiling.

Me? Ms. Healthy? I knew it was time to get serious, so I asked around and did some research and actually found out that, in addition to being a diet, the South Beach plan was being used by people not only as a safe way to lose the weight that affects your health, but it also teaches you how to eat in a more nutritious and satisfying way.

Okay, time to give it a try. And the very first thing I ran up against youre probably heard about it -- was the dreaded Phase I of the South beach Diet Plan: the hell of restriction, as my friends like to cal it.

Luckily, I knew so many people whove been on the diet already, I could turn to them for assurance and advice.

By the way, thats Tip #1: Get a Support System in Place.

For me it made all the difference. I honestly dont know if I would have succeeded without the support of my friends. They shared their tips and stories of surviving the first 14 days on the program and made me feel like I could too. Here are some of my favorite survival tips:

Indulge in one last favorite meal and dessert before starting the diet
Get everything thats not allowed to touch your lips in the first 14 days out of the house and threaten anyone who dares to sneak in contraband foods
Keep a daily journal about your feelings during Phase I (its great to read how those cravings and yearnings really affected the way you think and feel after its all just a distant memory
Avoid mall shopping during Phase I (the smells of the food court will kill you)
Dont plan on attending any family gatherings, school functions, parties, etc. for two full weeks (become a hermit)

Ill admit it, during those first few days on South Beach all I wanted was to dive headfirst into a bag of chocolate chip cookies, dipped in whipped cream, with a side a fries and a big slice of pizza.

But when a friend came over and cooked me the most delicious meal of lean chicken and sauted veggies sprinkled with low-fat cheese (yes, I said cheese!), I knew that Id make it.

Thats Tip #2: Presentation.

The plate she set before me could have rivaled one found in any five-star restaurant. I learned that night that a beautifully prepared plate of colorful veggies cooked to perfection out beats a bag of Oreos 10 to 1.

Within a week my grumpiness was subsiding after all, my sugar levels were leveling out and my blood pressure was coming down and I wasnt even craving junky stuff anymore. I was actually looking forward to finding new ways to prepare and serve my new healthier food choices.

Which leads me to Tip #3: Learn to Cook.

Since starting South Beach I have learned how to really enjoy cooking. Watching a variety of cooking shows and incorporating their ideas using my South Beach approved foods was one way I found to survive the first phase of the program, since you can always find new and interesting ways to prepare and enjoy the foods I was permitted.

I couldnt believe when the two weeks were over. It seemed to go by so fast, and then I was allowed to start reintroducing some of my favorites again into my daily eating plan, like fresh fruit and bread (thank God!).

The best part was I no longer craved some of those no-no foods like cake, ice cream and even, yes, those diet buster cookies! And I managed to lose a whopping 12 pounds, a true triumph for someone like me who had never been able to follow any diet for longer than a day or two before!

Was starting the South Beach Diet difficult? Yes, in the first few days, but it sure was worth it!

Did you know that most people who dont complete the South Beach Diet Plan drop out because they cant make it through Phase 1? Want to avoid becoming a part of that statistic? Check out my South Beach Diet Plan Survival Kit over on HubPages, my South Beach Diet Plan Making it Through Phase 1 page on Squidoo, and my South Beach Diet Plan review page on Rate-Diets.com. Arm yourself with the tools you need to succeed!

Stair Exercises for Weight Loss!

The first questions people will ask when you talk about stair climbing is: can someone really get in shape by simply using stairs? The answer to that question is absolutely yes. If you have ever walked up more than 10 flights of stairs you can understand what I mean. In fact my discovery of stair climbing came when I had to walk up 19 flights of stairs to visit a friend of mine. At the time I had not been able to exercise due to an injury and walking up those stairs just wiped me out.

But as a trainer I thought to myself what an excellent tool for getting in shape. Ever since then I have used stair climbing for myself, my high school students, college athletes, elite professional athletes, and most of my private training clientele. Basically anyone interested in improving aerobic fitness, anaerobic conditioning, muscular strength, power and flexibility. In fact stair climbing proved to be such an incredible conditioning tool for me that I call it real stair climbing. I do this to distinguish it from modifications like the Stair-master and the Step-mill. These pieces of equipment are very valuable but can not compare to what real stair climbing has to offer.

So how can one lose weight, get in fabulous shape and look amazing using real stair climbing. The answer is quite simple: Follow the same principles and guidelines of an exercise program. Usually that calls for aerobic work 2 to 3 times a week combined with strength training 2 to 3 times a week. I myself stick with 2 aerobic/anaerobic sessions combined with 2 strength training sessions a week. In this article I'll discuss ways you can use Real Stair climbing to improve aerobic and anaerobic conditioning.

Here are some ideas to help you set up a stair exercises program for aerobic and anaerobic conditioning.

The following are the stair workouts I have used over the years and a few different ways you can use stairs to improve your aerobic and anaerobic conditioning.

1. Real Stair climbing for aerobic conditioning.

2. Real Stair climbing for anaerobic conditioning.

Real Stair Climbing, Jargon, and Definitions:

Real Stair Climbing:

Real stair climbing is the actual use of stairs and stair cases. I do this to differentiate it from modifications like the Stairmaster and Step mill. Although equipment like the Stairmaster and Step mill can have great value they cannot compare to what Real Stair Climbing has to offer.

Climbs or Climbing: The actual act of walking or running up staircases.

Round or sets: From the first floor to the top floor and back down is considered a round of stair climbing. This is not written in stone. Call it what you like. I also sometimes call it a set. Also in my own workouts, I rarely walk downstairs. I usually take the elevator down for safety reasons, but also keep in mind in the high school I work in we have to use the stairs to get back down, but we make it a point not to run downstairs and just walk down and take our time. It is not going to improve our conditioning, but in this case safety takes the precedent over improvement.

Real Stair Climbing for Aerobic Fitness:

Aerobic fitness can be improved by simply walking up stairs. In my experience, I usually have access to 12 to 20 flights of stairs. My first round up to the top serves as a warm-up. I walk up slowly and take my time. Twenty flights takes me anywhere from four to five minutes. When I reached the top I stretch. Usually I'll hold each stretch anywhere from 10 to 30 seconds. In my second round I picked up the pace a bit. One thing to remember is that it does not take much to increase the intensity with Real Stair Climbing. By simply picking up your walking pace just a bit will noticeably raise your workout intensity (it really doesn't take much). An aerobic workout can look something like this:

Round One: Warm-up: 20 flights at a slow pace (4 to 5 minutes) and then stretch* at the top.

Take elevator down.

Round Two: 20 flights at a faster pace (3 minutes 45 seconds).

Take elevator down.

Round Three: 20 flights at a faster pace (3 minutes 30 seconds).

Take elevator down.

Round Four: 20 flights at a faster pace (3 minutes 15 seconds).

Take elevator down.

Round Five: 20 flights at a faster pace (3 minutes).

Take elevator down.

Round Six: Usually my last round at my fastest pace (2 minutes and 30 seconds to 2 minutes and 50 seconds). Relax and stretch a few minutes.

You can gradually increase this workout to 2 to 4 times a week. It all depends on your conditioning level, your schedule and your fitness goals. Doing this workout will improve your aerobic fitness but not do much for your strength. If you want to work on the strength then you will have to set up time for that as well.

The most frequent question I get asked is what if I do not have access to 20 flights. Simple, the less flights you have the more rounds you will need to get a sufficient workout. I think most people can get a great aerobic workout with at least ten flights. If you have five or less flights, it will be tough to get a sufficient aerobic workout, but there are other ways to achieve this goal as I will discuss later.

Real Stair Climbing for Anaerobic conditioning:

My favorite use of stair climbing is anaerobic conditioning. As with any workout start off with a warm-up and stretching. I suggest you use one round of walking up the stairs and then proceed to the anaerobic work. In my own workouts I prefer to run up the stairs for anaerobic work but you could also walk very fast. I also prefer to climb every 2 steps but you could use every step. Experimentation will help you decide what works best for you. In my own anaerobic workouts I usually climb 6 to 12 flights at full speed and then rest for 2 to 3 minutes. During my rest period I usually continue to walk up a few flights. I find this allows me to recover faster. Experiment to find what works best for you. I usually perform anywhere from 4 to 10 sets. As your conditioning improves you have many options to challenge you further.

You can climb more flights
Reduce your rest intervals
Increase your sets (rounds)

An anaerobic workout can look something like this:

Note: in this work-out I had access to 20 flights

Round 1: warm-up: walk up 20 flights at slow pace (4 to 5 minutes)
Take elevator or walk down

Round 2: warm-up: Run up 10 flights (every other step and go half speed),(1 minute)
Rest 2 minutes

Round 3: Run up 10 flights (full speed and every other step), (30 to 45 seconds)
Rest 2 to 3 minutes

Round 4: Repeat Round 3

Round 5: Repeat Round 4

To start this may be enough for most people. As one's conditioning improves you can add rounds, add flights or reduce intervals to continue improving.

Another great anaerobic conditioning tool is an all out sprint to the 20 th floor (that's if you have 20 flights of course). By the 18th floor your legs can barely move. You'll be forced to walk but your body will still be in an anaerobic zone. When I'm pressed for time I use this as a workout. Just do 1 or 2 warm-up rounds of 20 flights and then use the third round as the sprint to the 20th floor.

Another fun way to do anaerobic training is to race up flights of stairs. One person uses one stairwell and the other the opposite. An all out race to the top will challenge even the best conditioned people. With the high school student/athletes I've worked with we had access to 12 flights and racing up those stairs proved to be one of the best ways to condition them. They didn't see it as a workout but just a race. So just calling it a race really motivated them.

There are many ways to do anaerobic conditioning in stair cases. Just remember to be safe and what you're trying to address. Anaerobic work should have you breathless. To get an idea of how you should feel, run a mile track at full speed and you'll see what I mean.

I think the main reason I like anaerobic conditioning so much is because it gives you more bang for your buck.

Both aerobic and anaerobic conditioning are great ways to lose weight, get in great shape, look and feel great.

Note: As with any exercise program consult a qualified medical practitioner before beginning any exercise program. You owe it yourself.

Virgil Aponte brings over 12 years of experience as a Personal Trainer, High School PE Teacher and Strength & Conditioning Coach. He has trained hundreds of people including elite professional athletes of the Womens National Basketball Association and Major League Baseball. He earned his Master's Degree in Physical Education from Brooklyn College and is an American College of Sports Medicine Health & Fitness Instructor. Based in Brooklyn New York he is considered by many fitness industry experts as the authority on stair exercise training and is the author and creator of the Ultimate Stair Exercises.

Sign up for his Free Stair Report, Stair Training Secrets Used By Celebrities Today!

Change Your Mind to Change Your Life - How to Harness Some of the Power of Your Brain to Lose Weight

Your subconscious mind has its own unique way of perceiving the world. What is really happening around you is less significant than your perception of what is happening. Your perception is your reality.

For example, if five people see a car accident, they will report five different versions of what happened. If they all take a polygraph test, they will all pass it. In their own minds they are telling the absolute truth. The truth is their perception of external events.

Here is another illustration of the subconscious' truth: Imagine that there is a 40 year old, 5'2" 200 pound woman who diets down to her ideal weight of 120 pounds. She looks great, feels great, and outwardly everything is as it should be. However, there is a major problem: The image in the mirror doesn't match the image in her mind. Almost invariably what must change is the image in the mirror. One day, for no apparent reason, she will eat when she's not hungry and think to herself, "Why am I doing this. I can't seem to stop myself." And she really can't. The answer to this dilemma is in the descriptions of the psychological concepts of "cognitive dissonance" and "cognitive consonance" .

The brain has two equally important paramount functions: Survival and maintenance of sanity. When your subconscious internal picture differs from your external picture, a discrepancy called "cognitive dissonance" occurs. It is the belief of your subconscious that this discrepancy could cause insanity. Your subconscious mind will solve your problems for you, whether or not you perceive a problem, the best way it knows how in the absence of instruction from you. The brain's most common solution is to change the image in the mirror (because remember, the image in your brain is "the truth"). Your subconscious will drive you to eat to restore and maintain your internal picture of yourself.

The way to get your subconscious mind on board to help you lose weight and keep it off is to immediately begin to change the picture you hold of yourself in your mind.

Put up pictures of yourself of your ideal weight in your environment: Your home, work place, car . . .wherever you spend time. If you don't have pictures of yourself looking good, just cut some from magazines and put those up.

Spend a few moments before you go to sleep each night imagining your ideal body and do the same first thing in the morning before you get up.

These easy exercises will help you eat less and move more in the process of changing your body to match the true picture of yourself that you hold in your mind.

Katie Evans is the founder and CEO of the Living Lite Weight Loss Program, which shows people HOW to create a healthier lifestyle. When you use hypnosis and the incredible power of your subconscious mind, you will never diet again, you will simply learn how to create a new relationship with food. For those who wish to make a living helping people heal their lives so they can lose weight and keep it off, there are now Living Lite Franchises available.This is a great opportunity for anyone who wants to own her own business (we accept men franchisees, too!) and still have support and guidance in setting up the systems. Ms. Evans is a published author, lecturer and entrepreneur. She also teaches "The Mental Game of Golf" on cruise ships. You can reach Katie at: http://livinglitenow.com/tapes-cds.htm or http://www.hypnosisweightlossbusiness.com or http://www.livinglite.net

Why Diets Are A Waste Of Time & Money - What You Can Do Instead

A 'diet' is always seen as a temporary measure. An unpleasant episode that must be endured in order to reach some weight target, often in time for a major event such as a wedding, your own or your children's. Afterwards, with a big sigh of relief that its over, we get back to normal eating. In what seems no time at all, especially if a holiday is involved, the weight is back where it was, and you wonder; was it worth it?

The truth about diets is that they train us to "live on less" so normal food is now far too much. Many people have managed to get to their chosen weight and then find that they cannot come off the diet without putting the weight back on. They are trapped in a regime of half starvation and misery. Their life revolves around how much can they eat and when they eventually break, which they always do, they eat like it was an Olympic event.

The answer is simple - just eat slightly less for all of the time. It may be slower than you would like but it works, and its forever not just for Christmas or weddings.

If you reduce the fat content of your 'normal' food you can eat an enormous amount of other stuff, so you won't feel hungry. You will actually eat less calories without eating less food. Avoiding fat is easy. Obvious targets are dairy fats and margarines. Spread butter or margarine thinly, or buy fat-reduced spreads, or even better, try without. It works for sandwiches with lettuce and tomato to provide some moisture but I'd rather have some spread on my toast than just jam. Trim the fat off your meat and bacon before cooking.

Try semi-skimmed milk and then progress to the fully skimmed. Ignore the slightly grey colour and enjoy its increased calcium and vitamins compared to the greasy un- skimmed product. Vegetarians should also be aware that many vegetable-based products could be as heavy in fat as those that are meat based. Biscuits are generally very high in fat, typically around 25% but much higher again if chocolate coated. The problem with biscuits is that you can easily take in a substantial part of your daily calories without feeling as though you have eaten anything but a few mouthfuls. If you need a snack have some fruit instead or low fat yoghurt.

Attention! Read This Before Wasting Hundreds, Possibly Thousands On Expensive Online Fitness Programmes, "Wonder-Cures", Fad Diets Or Potentially Dangerous Low-Carb Experiments...

http://www.nodietdiet.co.uk

The Flat Belly Diet - Foolproof Method To Help You Lose Weight Fast

The flat belly diet is a new diet that is currently taking the diet world by storm. It helps you to lose weight both quickly and continuously over a period of time and is also completely safe to use. Find out more by reading this article.

The new diet is based around a new technique known as calorie shifting. The calorie shifting diet works by mixing up the amount of calories you consume at each meal which confuses your body and the metabolism.

With low calorie diets weight loss soon grinds to an halt because your body recognizes your eating patterns and so slows down the fat burning system accordingly. With the constant swapping and changing invovled in this method your body fails to get used to any eating pattern. However because of the confusion rather than staying at its usual rate it actually panics and begins to work faster.

The diet also consists of eating 4 meals a day. This helps firstly to stop you feeling cravings between meals but that isn't its main use. The real reason for eating 4 meals a day is that it keeps your metabolism working non stop meaning calories are being burned all day long.

Thousands of users are now using the calorie shifting method and many are recording amazing results. Weight loss forums are packed with members saying they've lost over the 9 pounds in 11 days that the diet promises and all these users can't be wrong.

The flat belly diet is one of the few ( if not the only ) diets around at the moment which combines fast, safe and continuous weight loss and for that it has to be recommended for anyone looking to lose weight and get a flat belly.

For more details on the calorie shifting diet and a review of the method visit here.

Katie Turner lost 34 lbs after having her twins and you could too. Click here.

Cardio Increases Appetite

Does aerobic training burn fat? It should, but why are so many people still overweight, no matter how much long slow exercise they do? Cardio exercise is such a strange thing. In theory, it should work so perfectly well for all men and women, but as anyone who has tried it knows, the practicality of it just doesn't add up.

After all, some men and women do cardio 6 hours, 9 hours, or more per week, and still have belly fat to burn. On the other hand, it works just fine for others. And you know who it works best for? Young, fit males. The guys who don't need any help! Young guys can workout all day long, they have nothing else to do. The guys who have a fast metabolism, exercise a lot, and have plenty of muscle.

It works for them, but does it work for you? Probably not. British researchers wanted to get more insight into this paradox, and studied 35 overweight men and women, who weren't previously exercising.

(Reference: International Journal of Obesity 32: 177-184, 2008).

Subjects exercised 5 times per week for 12 weeks. That's a lot of exercise, but it helped the subjects lose an average of 8.You should lose a lot of weight with cardio - if it worked. So cardio will work for some people, however, in my experience, it works best in young men, who need the help the least!

Back to the study, the variance in fat loss between individuals was huge. Check this out...

The best subject lost a staggering 32.3 pounds in 12 weeks, while the worst subject actually GAINED 3.74 pounds. The scientists think they know where things went sour. They classified the subjects into 2 groups, called the "Compensators" and the "Non-compensators".

The Compensators were hungrier, and as a result consumed an extra 268 calories per day, all but wiping out their cardio efforts. Therefore, the Compensators lost the least amount of weight, and scientists believe that was due to the huge "compensatory" increase in appetite experienced by this group.

Does your appetite increase when you do slow cardio? Cardio might increase your appetite.

So if your cardio program is not working for you, check your appetite and calorie intake to see if you are "compensating" for your efforts. If you are, you might be better off using a program of high-intensity resistance and interval training (i.e. Turbulence Training) for your weight loss efforts.

Researchers have proven intervals burn fat. And increased catecholamines can reduce appetite, among other fat- burning benefits. In the real world, few people lose 33 pounds after 12 weeks of cardio. Heck, few even achieve an average weight loss of 8 pounds with aerobic exercise.

So again, check your appetite, and consider giving high-intensity exercise a go for your next workout program. Beat the curse of cardio with high-intensity fat burning workouts that don't use cardio.

Discover the cardio-free fat burning workouts and the bodyweight exercises that burn belly fat.

Fabulous Foods That Helps Lose Weight And Sustain Achieved Weight Loss

Food is the main constituent that plays a significant role in increasing the weight as well as in decreasing and maintaining the weight of the body. Some foods make losing weight a tough task. They generate cravings and mayhem with blood sugar levels, and last but not the least settle on the waistline. There are fabulous weight loss foods that help in sustaining weight loss. Broccolis as well as blueberries are a great source in sustaining weight loss. Taking such foods as a part of a regular diet is an evidence of pounds slipping off from your body.

Some of the foods are excellent resources in reducing weight such as grapefruit. Grapefruit is prominently known for burning excess fat. As per a recent study, grapefruit is considered to be very effective in losing weight. Eating half a grapefruit before meals helps in losing weight. People eating real grapefruit are able to observe the true weight reduction rather than people having grapefruit juice and supplements of grapefruit. Moreover, the best advantage in grapefruit is that it contains compounds such as liminoids and lycopene that are of immense use in fighting cancer compounds.

Pumpkin is the best food for losing weight. It is loaded with fiber and is associated with a multitude of health benefits. Pumpkin supplemented with healthy almonds or nutmeg in good measure makes it a fabulous, delicious and weight loss food. Sardines are also one of the essential all time health bargains. Sardines are protein rich and stabilize blood sugar. They support the cardiovascular system and are relatively cheaper. However, they are free of all contaminants and make the best food for reducing weight.

Meat is one of the diet foods, provided it does not contain steroids, antibiotics and hormones. Eating grass fed beef go a long way in avoiding health concerns. Similarly, protein triggers metabolism and is associated with loss of weight due to various reasons. Protein helps in decreasing the feeling of overeating and keeps you full for a longer period of time. Grass fed beef gives you multiple benefits besides sustaining weight loss. Green tea is another natural stimulant to lose weight. Green tea is an efficient slimming solution. It is also opulent with antioxidants, helps in digestion and regulation of blood sugar. It quickens the pace of fat oxidation and is good at burning excess fat effectively. This helps people in sustaining weight loss. As per a recent study, it is observed that five cups of green tea a day works miracle in fat loss.

Losing weight is not as difficult as many people say, in fact there are methods of losing 9 pounds in 11 days that are proven by most people, who implement them. Check out the secret methods at fabulous foods that helps lose weight and sustain achieved weight loss.

Ivy is a mother of three. She never succeeded in losing weight despite trying many so called proven weight loss methods until she found the secret methods. Find out her secrets at How to lose weight naturally and healthily.

7 Myths of Low Carb Diets

If you have heard the myths about low carb diets then this article will actually help you to learn the real facts about low carb diets.

Here are the most common 7 myths about this type of foods,

1. Low carb means zero carb

The myth among people is that the low carb diet means that in your diet the carb level should be near zero.

However, the fact is you should have at least 45% to 65% carbohydrate depending upon individual. Not even a single expert advocates this.

2. Low carb diets do not let you to eat vegetables and fruits

The myth is that vegetables and fruits contains mainly carbohydrate, so you should not eat vegetables & fruits if you wish to take low carb foods.

However, that fact is people who follow a low carb way of eating almost always eat more vegetables and fruits than normal population. Non-starchy vegetables are actually comes at the bottom of the low carb pyramids.

3. Low carb diets have less fiber

The myth is that a low carb diet must be low in fiber.

The fact is that this type of diets are high in fiber. In fact it lessens the effect of other carbohydrates.

4. People who are eating low carb diets are inviting heart disease

However the fact is these types of foods decline the risks of heart diseases. Even these foods with lots of animal fat and protein do not raise the risk of disease.

5. Low carb diets will damage your kidneys

This is absolutely a pure myth. The fact is these type of foods actually recommended in case of a kidney problem. As these diets do have less protein which is good for people who are suffering with kidney problems.

6. Low carb diets will tend to reduce your bone's calcium

The fact is, these types of foods actually protects our bones for calcium as these diets have less protein thus less chances of having calcium in your urine.

7. Atkins died with his own diet plan

The fact is he died because of a head injuries resulting from a fall.

Wishing you success in your life.

177 Ways to Burn Those Calories! Download Now

Xenadrine EFX Review

Xenadrine EFX claims to be a clinically proven potent ephedra free thermogenic fat burner that is capable of increasing an individual's metabolic rate. My immediate concern after initial analysis of the Cytodyne Xenadrine EFX formula is that it appears that the formulator of Xenadrine EFX may have confused the definition of increased metabolic rate with over stimulation. Giving the Xenadrine EFX product the benefit of the doubt wasn't difficult for me because although their formula seemed somewhat light from an ingredient quality perspective, I had to give them kudos for their conceptual efforts.

The manufacturers of Xenadrine EFX have incorporated some fancy names for the proprietary blends they used like Isotherm and Thermodyne, keeping in the back of your mind they are just names and don't have any influence on the performance of the formula. They also decided to utilize synonyms that had a more appealing or technical look to them instead of using the more common names, for instance the 3,3,45, 7-pentahydroxy-flavone, which is commonly known as Quercetin.

I also have considerable concern regarding their label claim that Xenadrine EFX is clinically proven, you would assume that this meant proven to support weight loss or management and the ability to burn fat. After recognizing this I sourced the clinical papers they so kindly made available on their web site. After reviewing the papers, it was clear that such a label claim could not be supported, and that it was a bit confusing to the consumer. What the label could say is Clinically Proven to be Safe for 14 days, which reflects the design of the Xenadrine EFX papers. The research doesnt show any evidence of increasing the rate of fat lipolysis or any catalytic potential, it does show an increase in resting heart rate and thermogenic potential, supporting greater calories utilized. This evidence may support the prevention of weight gain under the direction of a controlled diet and exercise program. They seem to state the obvious in two of the papers available; Weight control is mandated by two methods: reducing energy intake or increasing energy expenditure now this is profound! In order to truly raise basal metabolic activity in order to burn fat is to directly stimulate or support the Thyroid hormone T3, which effectively oxidizes fat producing energy. This is one of the weaknesses of the Xenadrine EFX formula. There is no component(s) in Xenadrine EFX to support fat metabolism directly.

After a further evaluation of the formula I agree with the utilization of the -sympathicomimetics, which are a blend of adrenergic amines (synephrine, n-methyltryamine, hordinine, octopamine, tyramine) in the Bitter Orange extract. This will facilitate a greater potential for the utilization of energy substrates. Coupled with the energy yielding Seropro (cocoa extract yielding theobromine), which stimulates but doesnt over excite the central nervous system or interfere by extending the cyclic adenosine monphosphate levels, which may in turn cause irritability or sleeplessness. Cytodyne should be commended for the inclusion of these ingredients in their product.

On the other hand the composition of the remaining active ingredients for the Xenadrine EFX formula doesn't make as much sense structure function wise. I see an extreme potential for over stimulation from neurotransmitter precursors; Tyroplex (l-tyrosine, acetyl-l-tyrosine), they are mainly for the production of a catacholamine known as norepinephrine an excitatory neurotransmitter that has no effect on fat metabolism and is generally inactivated by monoamine oxidase in the cell. Combined with the abundance of caffeine (green tea extract, yerbe mate), one may experience a feeling a trusty buzz. This combination could produce negative sensitivity; sleeplessness, irritability, and nervous energy that may leave a user feeling uncomfortable. If your sensitive to stimulants you should keep this in mind if you are considering taking any stimulant based weight loss product.

As a final observation, I noticed that the ingredient declaration and label copy did not support any of the patented or copyrighted raw materials that you often find in other top notch weight loss products. Inclusion of such ingredients often supports some clinical validation for effectiveness and technical support for credibility; this tells me that this probably did not occur because of production budgetary restrictions. This is where Xenadrine EFX falls a bit short. I wish they had put a bit more focus on quality and not necessarily quantity of ingredients.

In conclusion, the Xenadrine EFX by formula evaluation is a very respectable product but it has some slight loose ends from an ingredient quality standpoint. All in all, if you are watching your diet and doing some form of regular exercise you should find Xenadrine EFX to be helpful in rounding out your program.

Created by Peter Bracato
2005 ConsumerHealthDigest.com

Peter Bracato is an avid health and fitness enthusiast and published author. Many of his insightful supplement articles can be found at the premier online health news magazine http://www.consumerhealthdigest.com

The Best Way To Stick To A Weight Loss Workout Program

Starting a weight loss program usually involves some form of diet or nutrition habit change, and a workout program. It is essential to include a workout program in your weight loss goal. Trying to lose weight and keep it off with diet alone is a losing proposition as most people who try this usually fail in the long run. Reducing calories with diet as well as burning more with a smart workout is the best way to lose weight and keep it off. This is easier said than done. Even the most dedicated gym goers and fitness fanatics have their days when they just dont want to go to the gym and would rather devour a bag of cheetos or a jumbo meatball sub.

Sticking to a workout program requires dedication, effort and determination as well as your ability to put some work in now for a payoff later. This doesnt really sound like as much fun as a double cheeseburger or a double layer chocolate cake. But afterwards the workout will feel so much better, and even the tastiest foods will leave you wishing you hadnt had that last bite (or even the last 5 or 10 bites for that matter!)

So when it comes down to crunch time and you feel your motivation to workout slipping away what can you do?

The best thing you could ever do to stay on track with your weight loss workout program is to get a workout partner. Hands down this is the number one factor that will keep you going more than anything else. The only thing better than a workout partner is two workout partners! And three partners is even better than that!

If you always have someone to workout with there is a much better chance that you will actually start and make it through most of your workouts. One partner is way better than working out alone, two partners is even better.

A group of three is probably the most effective as you end up being accountable to two other people. None of the three will want to be the weak link letting the other two down. A group of two is weaker because it is much easier for a person to influence one other person. As soon as a third person is added, one person cannot dominate the others and the goal of the group takes over helping everyone stick to it.

As a coach and trainer I have found the more people that are in the group the more serious everyone will take the workout. Most people dont have a full team to train with, so you need to create your training team. If you can recruit two partners dedicated to a similar weight loss goal you will be well on your way to having an effective weight loss workout team.

John Barban is a certified Strength and Conditioning Specialist and a varsity strength and conditioning coach. His trademarked http://www.6minuteCircuits.com Circuit Training Workouts have helped thousands of women with weight loss and fat burning in less than 45 minutes three times per week. John's is the athletic performance advisor at http://www.grrlathlete.com where you can sign up for free to receive insider information about sports training that will help you burn fat without long, slow cardio sessions or fancy equipment. You can ask John a question on the http://www.grrlathlete.freeforums.org a womens workout forum to help you lose fat and get in shape with circuit training and nutrition.

The Strength Training Secrets of The World's Strongest Athletes: Gymnasts

It's next to impossible to study bodyweight training for very long without hearing about gymnastics.

When most of us hear the word gymnastics, one of the first things that come to mind is the Olympic Games.

Originating in Greece, the world's first Olympic games were held in 776 B.C. in honor of the god Zeus. Unlike today's huge Olympic line up, the first games only featured a lone event - a 200 yard footrace.

It wasn't until much later, 1896 to be exact, that gymnastics entered into their first large scale competitions - despite the fact that the art of gymnastics dates back more than 2,000 years. Germany dominated the field.

On the other hand, when you think of "gymnastics" you probably don't envision warfare and battle.

But you should...

More than a "mere" sport, gymnastics training offered a competitive edge - soldiers who were stronger, faster, more flexible and much nimbler. Dating as far back as 800 B.C. several empires had organized gymnastics as a part of their regular military training. Greece, china, Persia and India relied heavily upon it.

I know, I know - all of this is interesting stuff, but what does it have to do with bodyweight training and exercises?

Everything!

Especially when you consider that modern gymnasts rely almost exclusively on bodyweight exercises throughout their training. And for ancient gymnasts, that reliance was even greater.

It's THAT effective!

It's so effective that many trainers recommend a regular bodyweight training regiment as a foundation to build every athletic endeavor upon.

Why is bodyweight training so powerful?

Bodyweight exercises are based on three major principles: resistance, leverage and contraction. Resistance and leverage can be found in most exercise programs, but the contractions to be gained from bodyweight training are so much more effective than in other avenues.

Why?

Because when you exercise, the harder your muscular contractions are over a greater area, the more effective your training will be.

Many bodyweight exercises require complete full-body contraction and a number of static holds.

While those full-body contractions are increasing the effectiveness of your work out, static holds (especially those held in a disadvantaged leverage position, like one armed push-ups) multiply the resistance of our bodyweight and improve joint strength, connective tissues and our overall strength.

Perhaps the biggest obstacle you'll face in bodyweight training is patience. This isn't one of those programs you can start for two weeks and then suddenly see jaw-dropping results. Sure, you'll see results. Your lover will notice them too! But, in order to squeeze the most benefits and the most results out of your training, you're going to have to be dedicated enough to invest what so many gymnasts already have - your time!

By incorporating consistent, incremental improvements and gains, within 6 months you'll be able to notice HUGE results - in your biceps, triceps, chest, abs, glutes and legs.

Not to mention you balance, finesse, stamina and confidence...

In just half a year, you'll have tapped into a secret that's been in existence for millennia - just waiting for you to take it seriously...

Rhadi Ferguson is a Certified Strength and Conditioning Specialist. Rhadi Ferguson trains World Class Athletes and in an Expert in Bodyweight Training. Ferguson is also a 2004 Olympian in Judo and a 4-Time National Judo Champion. If you desire to learn more information about bodyweight exercise and bodyweight training you may visit his websites at http://www.TheBodyWeightWorkout.com and http://www.TheBackyardWorkout.net for the best in bodyweight training and bodyweight exercise.

Fat Loss 4 Idiots FAQ

This Fat Loss 4 Idiots review will touch upon the most frequently asked questions that I've encountered from people who used this diet or who considered using it. I have talked with hundreds of such people, so I believe these Fat Loss 4 Idiots FAQ will prove valuable for anyone who is using or is considering trying out this diet.

Q: Is the FatLoss4Idiots diet good for diabetics?

A: The Fat Loss 4 Idiots diet wasn't made specifically for diabetics, whether type 1 or type 2. Some have reported excellent results with it, but it's impossible to know how this diet will effect your condition.

Q: Can I mix the various food items that I get for each meal in the Fat Loss 4 Idiots menu?

A: You can eat the food you have in each meal together, mixed, or separately.

Q: How many times should a person be repeating the 11 days cycles of the diet?

A: As long as that person has more weight he or she wishes to lose. Once you reached your weight goal, you should stop the diet and make sure to maintain a healthy lifestyle from now on.

Q: How do vegetarians do on Fat Loss 4 Idiots?

A: As far as I've heard the results are similar to meat eaters. There shouldn't be a significant difference.

Q: Can you drink coffee with the diet?

A: Coffee is allowed in moderation. The diet's handbook has a short segment on allowed beverages and how much do drink from each of them.

Q: How much can an average person lose in six months on FatLoss4Idiots?

A: Each person loses weight at a different rate. I just heard from a woman who did 3 11 days cycles and lost 32 pounds! This is a faster than usual weight loss rate, but you see that it can be a substantial amount.

I hope this batch of Fat Loss 4 Idiots FAQ has helped to shed some more light on this diet.

To learn more about this diet, click here:
Fat Loss 4 Idiots Review.

John Davenport lost over 30 pounds in his twenties after being overweight most of his life. To read more about fast weight loss, click here: Fat Loss 4 Idiots testimonials

The 3 Most Guarded Secrets Of Fat Loss - Prepare Yourself For A Shock!

The real secret of losing weight fast has nothing to do with not exercising enough or taking a lot of pills. What you will read here today will change your view of losing fat forever. Be prepared to get a few system shocks because you have never seen anything like this.

Here is the 3 most guarded secrets of fat loss

1. Low calorie diets don't work because your body is much more cleverer than you think. The body simply adjusts to the calorie intake level. Say for instance you are used to 2500 calories a day and you decide to bring it down to 1500 calories. The body quickly picks up that something is wrong and he change your system to accommodate the lower intake. You might think you will lose fat this way but just sit back for a while and think about the times you starved yourself. Did you lose fat permanently?
2. Low fat diets don't work. The reason for this is actually very easy. Almost every ad you hear or see is promoting low-fat products. Why on earth is most people still fat then? Well the fat loss industry is a billion dollar industry and these companies know that losing fat is an emotional need that must be satisfied. Makes you think...
3. Low carb diets don't work. They have become very popular in recent years but anyone who tried losing fat this way will tell you very quickly that you feel totally miserable when doing this.

The reason for losing fat is so that you can actually look and feel better. Most of the fat loss suggestions do exactly the opposite. You feel bad for not being able to lose the fat and with that your dignity because somehow they actually make you believe that it is because of you that it didn't work.

This is total rubbish...!

There is only one way to lose 9 pounds every 11 days permanently without starving yourself or living in a gym. Click here to free yourself today by learning this powerful secrets.

How to Get Rid Of Love Handles - 3 Extreme Exercises to Get Rid Of Those Love Handles

"How to get rid of love handles?" Why do you ask such a question? How hard are you will to work to get rid of those love handles?

If you are willing to work hard to get rid of your love handles, then read on. If not, do skip this article.

Have you ever seen any body having sexy waistline and slim abs but also has flabby arms or fat chest or fat thighs?

I don't think so. Then why don't you understand the only way to get rid of those love handles is if you manage to get rid of overall body fat.

I am going to show you three extreme exercises to fire up your metabolism to a whole new level. These metabolism boosters will help you get rid of love handles faster than you could imagine.

-- Deadlifts.

This is one of the best exercises to blast your metabolism off the roof. This multi joint movement exercises will use many muscle fibers from your legs to your abs to your shoulders and arms, causing a traumatic effect for the entire body to work together.

-- Clean and Press

This too has similar effects like Deadlifts, but it is much more advanced and uses the momentum of your body to move the weight. With this momentum exercise, you will be able to hear your heart pounding real hard. This really is an excellent exercise to get rid of love handles.

-- Sandbag kickboxing.

Of course you will have to consider it at a very advanced stage because sandbag kickboxing is not only a strength workout, but it is a high intense cardio workout at the same time.

With every controlled kick and punch to the sandbag, you make use of a larger distance in your movements and also make the most use of momentum.

All leads to extreme fat loss levels, and in other words, a shortcut to get rid of those love handles.

If you want to make sure you found this information useful, try using at least one of these exercises in your strength training workouts, and you are guaranteed to get rid of love handles in less than a month.

Learn how to lose love handles in the fastest time possible with complete fat loss routines that are effective for fat loss by visiting the links below;

Fat Burning Furnace Program

Mike Geary's Truth About Six Pack Abs

Turbulence Training Workout

7 'Fat Loss 4 Idiots Tips' To Turbo-Charge Fat Loss

Fat Loss 4 idiots tailors a 11 day diet program to help you lose weight fast. The meals are varied daily to keep you motivated but more importantly keep your body satisfied.

However it is recommended that you look at the following 7 tips to further improve your results with Fat Loss 4 Idiots-

1) Exercise in the morning before breakfast - Research has proven that you will burn three times more body fat than working out at any other times.

Perform both resistance and cardio training at the gym, brisk walk, jog at the park to keep fit and burn more calories.

With exercise, you will burn body fat during a workout session, and will continue to burn more after the workout.

2) Drink plenty of water - A minimum of 16 Glasses of filtered or boiled water per day.

Not only is water good for you, but it flushes out the harmful toxins in the body, increases your metabolism which makes it difficult for the body to accumulate any body fat.

3) Light resistance training before cardio workout

Research has shown that during the first 20 minutes of any exercise ,the body will not lose any body fat.

Therefore, during the first 20 minutes of a workout, look at lifting light weights to get your muscles going. This will increase your metabolism rate by 100% and help you burn more fat quickly

4) Eat Breakfast - Not only will breakfast boost your metabolism, but it will give you the energy to burn more fat quickly. Fat Loss 4 Idiots will have a daily breakfast meal you should adhere to.

Breakfast will help you stop the cravings during the day.

5) Do not compare yourself to others - people are different and will lose weight differently.

Stick to your own desired weight loss goal, and follow the Fat Loss 4 Idiots program.

It is not a race, but a race to reach your objective, weight loss!

6) Change your lifestyle - Fat Loss 4 Idiots is the first step to assist you in improving the dietary requirements. By improving your eating habits and exercising more, you're putting yourself on track for long-term and continued success of Fat loss.

7) Take before and after photos - It is not pretty to look at yourself too overweight.

However, there is no easier way to illustrate your progress, but the "after" photos are far more fun to share with after you succeed.

In addition, it is great character building as it serves a good reminder how much you have achieved and can achieve if you put your mind to it.

The above tips are recommended to compliment the Fat Loss 4 Idiots program.

Need more information on Fat Loss 4 Idiots, visit http://www.squidoo.com/fatloss4idiotsreviews for an extensive review.

Sports Drinks: A Better Solution?

Exercisers spend millions of dollars on special sports drinks, even though none increase endurance more than the food from which they are made.

You become tired during exercise because you run low on fluids, salt and calories. As long as you replace these three components, you do not need to pay extra for a sport drink.

If you are going to exercise for more than 25 minutes, you can increase your endurance by drinking fluids. If you are going to exercise for more than 45 minutes, you can increase your endurance with sugared drinks, which provide a quick source of calories. Sugared drinks such as fruit juices, soft drinks and sports drinks can be absorbed just as rapidly as water.

The potassium listed as an ingredient in some sports drinks is irrelevant since you will not become potassium deficient from exercise, and you get plenty of potassium in virtually all foods. The only mmineral you need to replace during exercise is salt.

When you exercise, you lose water through sweat. Sweat contains much less salt than blood does, so you lose far more water than salt, which causes blood levels of salt to rise. You have to lose more than two pints of water for the salt concentration in your blood to rise high enough to make you feel thirsty. By the time you feel thirst, it is too late to catch up on your fluid loss and you will have to stop exercising. By then you are dehydrated and you may become nauseous, get muscle cramps, or feel dizzy. If you ignore the warning signs of dehydration, you can convulse and pass out.

Eating salt stimulates you to drink, and raises your blood salt level high enough to make you feel thirsty and able to retain fluid. Some sports drinks contain salt, but most people don't like the taste of a salty drink, so the salt content is usually too low to meet your needs for salt during heavy exercise.

Previous studies showing that temperature or carbonation affect absorption have been not been supported by more recent research. Your drink can be chilled or warm, as you prefer. If you prefer the taste of a sports drink over other beverages, use it. If your favorite beverage is a cola, iced tea, lemonade or plain water, that's what you should drink when you exercise. Research overwhelmingly shows that you will drink the most of the fluid you like best.

Since your drink won't supply enough salt to meet your needs when you exercise for several hours, you'll also need to eat salted peanuts, potato chips or anything else with salt that tastes good to you. For calories, it doesn't make much difference what you eat as long as it doesn't remain too long in your stomach and cause intestinal discomfort.

When you're not exercising, don't get in the habit of using sports drinks or any other sugared drinks to quench thirst. They'll add up to a lot of calories with little other nutritional value. Use plain water or other calorie-free beverages instead.

Dr. Gabe Mirkin has been a radio talk show host for 25 years and practicing physician for more than 40 years; he is board certified in four specialties, including sports medicine. Read or listen to hundreds of his fitness and health reports at http://www.DrMirkin.com

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