How to Lose Weight Fast - Burn 15 Pounds in a Fortnight Without Craving

Did you know? Weight loss can be easy and healthy at the same time. Especially if you have a few tricks up your sleeve. By this I do not mean any dietary supplements, pills or voodoo. All you have to do is follow 3 simple and easy tips to lose weight fast and for good:

1. White = Evil

Do not eat anything that is white. Food that is white will make you gain weight. Avoid bread, pasta, pizza, crackers, most cereals, flour based products, white potatoes, white rice, pasteurized dairy and cheese. Exceptions from the rule are white meat (chicken and turkey), fish and cauliflower.

2. Water = Good

Let non carbonated water at room temperature be your favorite (and only) drink during the next 14 days. Drink lots of water. It helps your body burn fat and you can see the fat fall off. Make it a habit to drink a glass of water 10 minutes before every meal. Drink a minimum of half your body weight in ounces of water each day (Example: If you weigh 200 lbs, you need to drink 100 ounces). Drinking water increases your calorie consumption and makes you lose weight fast.

3. Wheat = Weight

Do not eat anything with the word 'wheat' in the ingredients list. No white wheat (remember white = evil?), no whole wheat, no no wheat at all. Wheat is contained in bread, pasta, pizza, crackers, cereals and in many packaged foods. So if you want to lose weight fast be sure to read the ingredients list carefully.

What you want to eat instead

You should include protein in every meal throughout the day, for example eggs, cottage cheese, raw nut butter, smoked fish and white meat. Include carbohydrates in the form of oatmeal, sprouted grain bread, fruit and vegetables. Do not eat too much at a time and give your body some time (10 minutes) to give you the feeling of satiety before a second serving. Thus you will easily avoid craving and lose weight fast.

One more thing

Whenever possible decide in favor of organic food. In so doing you avoid conventional non-organic pesticides, insecticides and herbicides in your food. You can be sure to eat mother nature's genuine products without fear of jeopardising your health.

Scared? Don't be

This sounds like a vehement challenge? Don't worry. Remember: your goal is to apply these 3 easy weight-loss-tips for 14 days only. Not for the rest of your life. You will be seeing some amazing fat loss results and feel like a new man or like a new woman. Then decide, if you want to lose some more pounds or if you want to resume your old eating habits.

Article Source: http://EzineArticles.com/3825958

How Best To Lose Weight With Supplements

Learning how to lose weight with the aid of sports supplements can be a very tricky and confusing affair. If you are struggling to discover which supplements to take then you will find all the facts you need in today's short article.

The reason this particular area is often so misleading comes down to marketing. With so many rival companies vying for your cash, you often end up in a situation where products are literally claiming that they will do all of the work for you, just so they can out-yell the competition.

Despite the huge confusion and wide range of substances which claim to be the best of their generation, the underlying facts remain quite simple.

Before you are able to truly get the most from what the science world has to offer you as an exercise enthusiast, you must first assess just how serious you are. Have you already set out a decent eating plan and workout routine? If so, supplements will enable you to take your results to the next level. If not, you're probably looking for something which doesn't exist. Miracle pills have not yet been invented, and likely never will, but there are more than enough companies out there prepared to take your cash if you keep being so naive, so this is the first area to work on if you're in that situation right now.

Below is a quick guide to six of the most proven legal substances for use with any fat loss regime:

* Whey protein

* Creatine

* Glutamine is excellent for recovery

* Caffeine

* The importance of carbohydrates

While some of the things listed are quite popular and are used by a lot of people, we'd place a safe bet that around half of those individuals could not tell you why they are using those particular products if you were to ask them. That's because we live in a world dominated by hype. However, learning the facts isn't difficult.

Whey protein is primarily a way to help you get more quality protein into your daily diet without constantly eating lean meat and preparing meals. If you are trying to achieve weight loss goals, look for a protein product which provides you with a low carbohydrate content per serving alongside 20-25 grams of quality protein.

Creatine is mainly known as a strength building product, so you may be surprised to see it here. However, while helping you to increase your explosive strength, which will in turn help you to build more lean muscle, your body will be able to burn fat more effectively.

When it comes to muscle recovery there is one substance which stands tall above all others in it's category. That substance is Glutamine. An amino acid, the primary function of Glutamine is improving your body's recovery time after each hard gym session. This enables you to get more from every workout and, as a net result, but off more calories each time you exercise.

Caffeine is the primary substance you will see associated with burning fat because it is included in almost every fat burning pill on the market today. By increasing your resting heart rate you allow your body to burn more calories with the regular daily activities you partake in. This is why you'll often hear caffeine bandied around celebrity gossip magazines as some kind of wonder product.

Carbohydrates have got an unfair reputation over the last ten years. Ever since Brad Pitt declared in an episode of Friends that complex carbohydrates were his enemy, glossy magazines around the globe have been declaring war on any foods containing this misunderstood macronutrient. Simply put, your body needs them. The main issue is sorting them into two types: Slow release and quick release. Quick release are usually found in sugary foods and should be avoided, whereas slow release forms will fuel your body and actually increase results for you.

So, the next time somebody tries to confuse you in the science behind how to lose weight or which supplements to take you now have the knowledge of the top six products science has discovered over the last twenty years. Rather than falling for the next big thing, you can help others to get out of the cycle as well.

Article Source: http://EzineArticles.com/7478788

How to Lose Weight Quick in Two Practical Ways

Losing weight is, undeniably, hard and takes time. You would agree to this especially if you have already tried shedding excess pounds in the past and failed. Now, you are probably looking for ways on how to lose weight quick and with less effort. While there are diet pills and dieting fads that promise to help you lose weight in just weeks, there are no assurances. Also, these weight loss schemes are not healthy and could even make you fatter in the end.

When asked how to lose weight quick, health experts only recommend two tried and tested methods - exercise and diet.

Regular Exercise

In order to lose a significant amount of weight in just a few months, you need to exercise and stick with it. If you are really out of shape, begin with simple exercises like basic yoga, Zumba, walking, cycling or swimming. Walking up and down the stairs is a great way to burn some calories without having to leave the house!

Once you've built up your stamina and endurance from regular exercise, you can start doing more high paced and strenuous exercises like running. Home workout routines like P90X, Insanity or TurboFire are great calorie burners and endurance builders that could help you burn fat in just 6 to 9 months.

To make your exercise routines more effective, switch it up. You can go out for a long run today and go do relaxing yoga tomorrow. The high-low pace workout alternates will allow your body to heal itself and build muscles without having to dedicate a full day of rest. Also, high intensity interval trainings (HIIT) and strength building must be incorporated in your workout routine to further hasten the weight loss.

Regular exercise means dedication in working out. You should allocate at least an hour per day to burn a lot of fat and calories. However if you feel tired or feel any pain, don't hesitate to stop what you are doing immediately. Listen to your body. You should know when to push yourself harder or stop to avoid injury.

Healthy Diet

No matter how hard you exercise, your body would not lose an ounce of fat if you don't follow a proper diet plan. Practicing a healthy diet is important when you want to shed weight since you are not consuming a lot of useless calories.

A healthy diet doesn't mean that you will restrict yourself with food, go on a liquid diet or, worse, starve yourself. A healthy diet means that you get to eat 6 small meals in a day that consists of nutritious food items. You will have to do away with indulgently sweet treats and food that are rich in fat and salt.

If you really want to lose weight quickly, stick to whole grain food, colorful fruits and vegetables, lean meat and eggs. These food items are not only low in calories but are also rich in nutrients that are needed for the body to function and prevent diseases. Additionally, these healthy food items maintain the feeling of fullness longer thus eliminating the urge to snack and binge.

Now that you know how to lose weight quick, possess the discipline and determination to achieve your goal. Stick to eating healthy and exercising daily to be able to get the body that you want and deserve.

Article Source: http://EzineArticles.com/7992522

How to Lose Weight in One-Week's Time?

Anything is possible, if you have the will. The same thing goes to losing weight in one-week's time. One reason why many people fail to lose desired pounds is that they do not have the will to stick to the weight loss plan. A plan to lose weight in one-week's time may sounds crazy. Yes it does- that only if your idea of losing weight is starvation.

Losing weight by starving yourself not only hazardous but it does not work and you are making weight loss difficult for yourself. There is an easy way to lose weight in a week and it is nothing to do with starvation. All you have to do is 3 things- Stick to eating vegetables and fruits, drink plenty of water and regular exercise.

Those are 3 simple things that anyone can do to lose weight and yet only few have the will to do so. Now, the question is, do you have what it takes to do those 3 things.

Anyone can lose weight in a week if she or he can stick to the following guideline:

1) Stick to vegetables and fruits.

The only way to feel better on the inside and look better on the outside is with healthy eating. Poor eating habit is the number one reason that caused more than half of our society being overweight. Thus, the best weapon to combat overweight is simply eating foods known to promote good health. Eating more Vegetables and fruits are always the best foods to take should you want to lose weight; they provide you with good vitamin and have antioxidant value.

If you want to lose weight fast, there are absolute best vegetables and fruits that can boost weight loss. High level of green vegetables, beans and fruits help you lose weight because they are low in calories, high in volume and high in nutrients. Moreover, when your stomach is filled up with high volume, low calorie food, there is less room for other stuff.

There is also a growing body of evidence that shows that plant-based foods help to control food cravings and overeating. In one week time, focus on eating these weight loss booster like spinach, collard greens, broccoli, cabbage, Brussels sprouts, Boston lettuce, green peppers, romaine lettuce, blueberries and strawberries. Although you are on vegetarian diet for a week, you can eat fish or poultry without skin once or twice, if you crave for meat.

2) Drink plenty of water.

A research by an expert in human nutrition, foods and exercise, which was presented at obesity conference in Phoenix, Arizona last year, showed that people who drank two glasses of water 20-30 minutes prior each meal are likely to lose weight faster than those who did not.

The important of well-hydrated body for weight loss is very significant. The fact that sometimes thirst may mistaken as hunger causes you eat more than you really need. Remember that drinking at least eight 8 glasses of water every day is as important to weight maintenance as it is to weight loss. By drinking plenty of water, your kidneys will be stimulated, helping to reduce water retention and in the process, your body will burn more calories.

Plain water, with zero calories, can really help you shed those unwanted pounds and keep them off. Sometimes we never even realize the most effective method comes from the simplest sources.

3) Regular exercise.

If you want to lose some desired pounds in one-week time, make sure you exercise on a regular basis. Exercise plays an important role in weight loss game. A 30-minute workout every day help keeping your metabolism at its peak, allow more calories convert into energy but many people could not win the challenge, which is consistency.

And to help you go through it, here is a tip, choose the type of exercise that you enjoy the most. Whether it is a stroll with your kids, a few laps in the pool, joining aerobic classes, dancing or just sticks to a 45 minutes' walk around the park each day.

How to boost your weight loss?

-Stop eating out.

-Stop taking artificially sweetened beverages of all types.

-Stop eating fried foods as it contain saturated fat.

-Stop drinking alcohol.

-Stop eating junk foods.

There are many effort involve if you want to lose weight in one week time. You would probably feel that you are living a different lifestyle and wanted to cheat on your diet, however, remind yourself of the goal for the changes you have to make.

Try to follow those simple guidelines, be more active as you can, then, you would sure be happy with the weight you had lost after one week of lifestyle transformation.

Article Source: http://EzineArticles.com/3384945

How To Lose Weight With Walking?

In this article I am going to answer these 3 questions:

1. How to walk?
2. How to lose weight with walking?
3. Why walking is essential for a long life?

1. How to walk?

Walking speed depends upon your age, weight and your height. It also depends upon your fitness level. For general health fitness purpose walk for 20 minutes daily and for weight lose walk for 30 to 60 minutes daily.

Ideally you should walk for 15 to 30 minutes 5 times a week.

Let me explain the correct posture for a walk.

Keep your head up and stand tall. Keep your backbone erect. Do not try to bend your knees. Breathe deeply. Inhale long breaths and exhale completely.

Now take your first step. Lift your right foot. Your heel should land first on the floor before your toes. Push the ground forward with your toes. Stand firm on your right foot and then lift your left foot.

In this way you should start your walking routine.

How to lose weight with walking?

This question is the title of my article. Walking can help you lose weight and you will be able to maintain your weight. It is important to lose weight but it is also important to maintain your weight, once you have achieved your goal.

For most people walking is a hobby.

If you want to lose weight with walking, you will have to follow a specific walking program. Schedule your time. Walk 30 to 60 minutes daily. Divide these 60 minutes into 4 intervals.

• Take 5 to 10 minutes to warm up yourself.
• Next 10 to 15 minutes keep walking at a good speed
• Next 10 minutes run, so that your heart beat increases
• For the remaining period keep walking and in the last 5 minutes slow down and appreciate your efforts.

Start your walking routine with 30 minutes a day and then gradually increase your time to 60 minutes daily.

Keep in mind:

If you feel pain during exercise, stop at once. Consult your doctor.

Have fun. Find a partner. Keep talking to your partner and enjoy the journey.

Walk at a comfortable pace. Let me explain.

Everyone has his own comfort zone. To achieve success we have to come out of our comfort zone and enter into our effort zone. To lose weight you will have to come out of your comfort zone, but I don't want you to put stress on yourself.

Before you start your walking routine, remember these 2 points:

• Wear comfortable clothes and shoes
• Take a water bottle with you. Drink 2 glasses of water after exercise.

Why walking is essential for a long life?

Regular walking offers you the following benefits:

• Low blood pressure
• Bone strength
• Reduced cholesterol level
• Cardiovascular fitness

To live a long life we are dependent on two important factors:

1. Our physical body
2. Our spirit

Walking offers a number of other benefits which will help you live a long life.

• Optimism toward life
• Sharp focus
• Capacity to do more

Walking is the best exercise for your heart. When you are warmed up and you are running (or walking at a fast speed), your heart beat increases. It is the exercise for your heart. Blood circulates through your body and your fitness level will also increase. I love walking in greenery. Running between green trees makes me feel young and fresh. Walk in nature and you will feel better. Wish you a long and healthy life!

Thanks for reading!

Article Source: http://EzineArticles.com/8024995

Simple Weight Loss Solutions Without Going Into Any Programs

Weight loss solutions are commonly mistaken now as those diet programs, diet pills, and exercise programs that are advertised everywhere. Now, most people think that there is no other way to lose weight than to get one of the three paid programs. There are still other solutions where people do not have to spend so much, and they can do them on their own. The following are examples of things that can help achieve fat reduction. They may have slower results, but it will not break the budget.

1. Drink Plenty of Water - one of the best solutions that most people are not aware of. Most people think that drinking lots of water is only for proper hydration of the body. It can also induce weight loss because drinking lots of water can make a person feel full, therefore they will not over eat and gain more weight.

2. Vegetables Snacks - most people get fat because they eat too much junk food between meals. Junk foods like potato chips contain too many calories and that makes people obese. One of the best solutions is substituting those junk food snacks with vegetable snacks, like vegetable salads. This will greatly help in the battle against fat. Vegetables will offer more nourishment than junk food, and will never make anyone fat no matter how many vegetables they eat. However, it is advised to use only non-fat dressings on the vegetable salad.

3. Eat slowly - Ever wondered why it is said that French people are rarely fat? They eat their food slower. It takes some time for the brain to recognize that there is already food inside the stomach. By eating slowly, the signal from the stomach will be able to reach the brain that there is already food in the stomach. The brain now can stop sending signals of hunger. This is one of the fat burning solutions that all people, regardless of weight, should practice.

4. Do Cardio Workouts - the best weight reduction exercises are cardio exercises. Compared to other kinds of exercises, cardio exercises burn the most calories. There are many forms of cardio exercises which can be done without spending too much, like running or biking. For just an hour a day, that will greatly burn down calories inside the body.

5. Avoid using oil - most oils even how healthy they claim they are contain calories. It would greatly help any weight loss solutions if the foods that are going to be eaten do not contain any kind of oil. This means that the most recommended foods are those steamed, boiled, or broiled.

Article Source: http://EzineArticles.com/7066481

How to Lose 10 Pounds Without Going to the Gym

There are a lot of things you can do to get started with your diet, and lose pounds, without standing all by yourself in a gym, together with hundreds of fitness buffs, and without knowing what to do. That first time, is something that breaks the motivation for a lot of diet starters that want to lose weight. My advice is, start from the comfort of your home it is easy, convenient, and there is a lot of things you can do. Imagine losing 10 pounds all ready before you really start your diet? That's a dream start, and for sure good for your motivation

It can actually be done, losing 10 pounds without jumping on a treadmill or lifting weights. All you have to do is some life changes in what you do and what you eat. I am going to give you 5 advices to help you how to lose 10 pounds, start getting rid of those love handles, beer belly or big wheel thighs. And at the same time maximize your overall health level. And that way you can give yourself a dream start and get your self that motivation to really hit it and get in shape

1. Avoid Fat Diet and low carbohydrate diets
Many diets when they want to lose weight, they on one of the famous high protein low carbohydrate diets. Because they heard other people had some good experience with them. The Problem is that many fat diets restrict the intake of carbohydrates to only 20 to 30 grams per day. This is way to less for your body to function. Not only your energy level, but your brain will simply run out of energy, before you reach the end of this article, and you will ask your self What was it I was reading? You need at least 150 grams of carbohydrates every day, to stay on top.

New studies have shown there are a lot of side effects combined with these diets, like constipation, headache, bad breath, muscle cramps, diarrhea, kidney stones, general weakness and rashes. Imagine how your colon would look like inside, with all that meat and no greens to kind of flush it out? That will for sure cause a whole new set of side effects and long term diseases, like colon cancer in worse case.

2. The presence of water
Have a big glass of water first thing in the morning and before every meal. Water is not going to make you fat, so you can drink all you want. Actually studies have shown that a high water intake helps your body ability to burn fat. Water is an excellent way to fill up your stomach. So you feel full faster than normal. People that have problems with portion control when they eat, will have great benefits drinking a big glass of water before a meal.

3. Crashing
Crash Diets are the root to all evil. You may think you lose weight starving yourself. But no. Your body works like a rolling yo yo, if you starve it, your body will get back to you, slow down your metabolism, and you will gain weight. Your body has this gene, from the times when you where living in a cave thousands of years ago. The ability to slow down your metabolism, in lack of food, simply so you will survive longer. Another aspect is that you brain will start playing with you, so sooner or later, you are going to give up, and before you know it you will be in front of the television with a bag of chips in your hands. Eat Healthy, Eat Good food and love to eat, on fixed times during the day. Fill your plate with vegetables, they are your friends, they fill up your stomach and contains a lot of good fibers, and will really help you losing weight.

4. Do a lot of activities in your home
Do a lot of home activities where you move around as much as possible, and leave the couch and TV for a while. Find out small exercises and routines you can do from the comfort of your own home. There is a lot of information available on stuff you can do, that will assist you the most to meet your weight loss goals. It is all about calorie burning and calorie intake. During the week move around as much as possible. Walk a little bit longer when you do your shopping, instead of sending your kids all the way down to the milk department do the walk by your self, stand up instead of sitting down, sit instead of lying down. You will not loose any weight watching television, and pushing your finger on the remote is simply not activity enough to make you loose weight.

5. Have a Status Day
Friday means status day. Do a complete status at the end of each week. Ask you self a few questions like. What unhealthy food have I been eating? How much have I been sitting down and watch TV? How many times have I been soft and fallen into Sweets? Do the Status and plan some activities to do during the week end. Like take a walk, park your car a little bit further away from the grocery store than usual. Do some house cleaning etc. One big mistake is to say, I will do it next week eat more healthy, do the walking etc. I know and you know that is not going to happen. Get it done in the week end. So the week is finish and you start on a fresh the following week without any set backs, in your weight loss program.

These methods have been proven to help you loose weight. And it is not unreal that you will be able to loose 5 pounds, loose 10 pounds, or even up to 20 pounds of body fat. And keep it off because you are doing it the right healthy way.

Article Source: http://EzineArticles.com/2643651

50+ Fitness Goals

Keep Your Fitness State of Mind by Setting Fitness Goals! Human nature being what it is, we often set great goals for finances or other worthwhile life events. But, sometimes we set our goals a little too high and then, when we don't meet them, we become discouraged and feel like a failure. Or, we don't keep focused on the goals we've set and fall off track. Read on for an exchange between Bob and Ron on this lofty topic! Bob's Experience:
Setting goals for my fitness has always been a part of my regimen, well that is since I began a fitness regimen. And, I dare say, it has been a part of all of our lives as well, most probably when we try to lose weight. The problem for me has generally been that my ability to stay with the program has not been consistent - it's been a series of hits and misses. My ability to stick to my goals has varied from time to time. At times I've been terrific at keeping on point, a real training system, on auto pilot, making progress all along. But at other times, well let's just say I've been a slacker. So as I look back at the times I've stayed on point and not slacked off, it's clear that I met my ultimate goal for that period of time. I really practiced a good, consistent 50+/+Fit LifeStyle. But what made the difference for me? Why did I sometimes fall off point? Gee, could it be a combination of things? I think that part of it is the simple fact that life gets in the way - work, family and the general stresses of life. For me, sometimes it just seems easier to lay off, which of course is just the wrong thing to do, especially if you're stressed. Yes, it was amazing that when I got back on the routine my life's stress levels dropped. The other thing that has sometimes tripped me up in the past has been setting unrealistic goals. Everyone wants to lose that weight quickly, right? Well, we've all heard time and again that is it really impossible to effectively lose weight quickly, but nonetheless we set ourselves up for disappointment and failure. And this can apply to all of our goals, not just losing weight. For example, I wanted to be able to lift my body-weight on the bench press, just to reach a commonly heard measure of strength for guys who weight train. But, with this type of goal we can also set ourselves up for failure by wanting it too fast and asking too much of ourselves. For me, I've found that baby steps of progress are still getting me closer to my goal. So I set smaller increments and then I show advances I can feel good about. And, it motivates me too. I have something to celebrate! So now I go for increases of just 1 or 2 reps or 2.5 pounds when I weight train. So how do we set these goals? I like to think I'm getting better at this for myself, but for our community, let's let the expert be the expert. Ron? Ron's Expertise: So true - fitness goals need to be attainable and reachable. So often I see clients who may ultimately need to lose 60-100 pounds but, I refuse to set that total goal in their workout plan. Instead, I set a goal that should be attainable in 2-3 months. That way, it doesn't look or feel like they have a mountain to move, and the goal feels closer and more doable. When it comes to losing weight, we first discuss calories in vs. calories burned. One pound of fat is equal to 3,500 calories. Consider that the average male should consume about 2,500 calories and the average female's meal plan should consist of about 1,800 calories - that seems like in order to lose weight, we have to skip eating a day or two per week but, that's not correct. Instead, divide the 3,500 calories by 7 days in a week; the result is 500 calories. If we honestly burn 500 calories per day more than we consume, we'll lose a pound of pure fat each week - and that will be weight that will stay off. Experts tell us that if you change your eating habits to something more healthy and calorie-conscious, after about three weeks of this new eating, you will develop new habits. Quick weight loss? Suffice to say, those gadgets and supplements you see on T.V. infomercials are probably going to set you up for failure. My "favorite" rip-off is the vinyl suit that was originally sold in the 1980's to promote weight loss by causing the wearer to sweat. It's recently resurfaced - and we're seeing up to twenty "solar suits" a day in our gym. O.K., let's think about this for a moment - fat is fat, not water. Therefore, excessive sweating will NOT promote weight loss. In fact, in some climates, it can put you in danger of collapse and that's not healthy! Also, my clients occasionally report that they have tried some new supplement found at the corner drug store - some costing nearly $100/month! The result? They usually report diarrhea and other counter-productive conditions, but no fat loss. Other goals should be set in a similar fashion - so that there are a series of short-term goals that are more easily attainable, measurable and keeps us more motivated to stick to a plan. We should also re-examine our goals periodically to see if we need to alter them - maybe the "big picture" has changed or we're bored and need something new. Or, maybe you're one of the fortunate few who don't necessarily need weight loss - maybe your goal is better cardiovascular endurance, core strength, better golf game, etc. Good for you! But, be sure to set measureable goals with a reasonable time-line. Don't expect to go from a golf score of 99 to a 70 in 3 weeks! Goals in life, fitness or otherwise, are very important - otherwise we're just doing "stuff" and not working toward an end. It would be like starting the car, and driving aimlessly. Maybe fun for a little while but, it would get boring - just like working out without a "destination." So, let's carefully set our goals, and get busy working toward Our Quality of LifeStyle... toward being 50+/+Fit! Article Source: http://EzineArticles.com/5807672

The Best Fat Burners For Your Fitness Goals

Weight loss is one of the biggest problems faced by most people nowadays. With billions of fast food chains all over the world, how can one easily loss weight? Not everyone has enough time and fund to prepare healthy meals. Plus, fatty foods are usually very tasty and tempting.

You are one of the luckiest people if you have lightning fast metabolism - not everyone is gifted with it. Some countries, like the US, find ways to solve obesity and overweight problems among their people. But how does one lose weight? Basically, you lose weight through regular exercise and diet - two words that most people hate. You have to burn fat to lose the unwanted weight; therefore, you have to eat the right choices of food and do some cardiovascular exercise.

Fat Burners: How do they work?

Some people, even athletes, use fat burning supplements to help stop the absorption of fat that would contribute further to weight loss. These supplements work by increasing your body's metabolism to quickly remove fat. With proper exercise and diet, fat burners will give you the desired figure. However, not everyone is fit to take these supplements. You have to consult your doctor first before starting taking them. This is because the contents may interfere with your medications and worse, with your health. You have to know the best fat burners for your fitness goal. There are many types of fat burners:

• Thermogenic - This is the most common type of fat burner. It raises your body's temperature as well as your metabolic rate; thereby burning your unwanted fat. However, it is highly recommended to take this type of supplement in cycles because prolonged use can affect your central nervous system. One of the most active ingredients present is caffeine.

• Appetite Suppressants - One of the hindrances in weight loss is appetite control. Did you know that most of the time, the reason for your craving is the lack of proper hydration? Yes, oftentimes you are just thirsty. But if you really cannot control your appetite, this type of supplement can help. Hoodia is a very famous appetite suppressant that has been showing significant results.

• Carb Blockers - If you are the type of food lover that is deeply in love with carbohydrate-rich foods, then this is one of the best fat burners for you. Carb Blockers prevent the absorption of carbohydrates. Most carbohydrates can easily make you hungry and it makes you eat more. L-Carnatine is an active ingredient and it gets all the fatty acids to your muscles - breaking fats faster.

• Thyroid Regulators - Having slow metabolism can also be caused by lacking hormones that affect it. This type of fat burner produces two main substances: guggulsterone and forskolin. Along with other ingredients, this will help increase metabolism to lose more fats.

Natural Fat Burners

If ever you encounter harmful side effects or if your doctor disapproves from taking fat burning supplements, you can always resort to the natural fat burners. Fiber-rich foods are not easily digested in your body and can make you feel full longer. Bran, herbs, spices, seeds, fruits and nuts are just some of the food rich in fiber. For chocolate lovers, dark chocolate is also a good source of fiber - exempting milk chocolates, of course. Protein-rich food such as eggs can also contribute to fat burn. Eggs contain vitamin B12 that helps break fat cells. You may remove the yolk when you eat egg, but it no longer implies the elevation of cholesterol levels. Other options like tea and coconut oil also contribute in weight loss because of their dietery contents. These food products, when taken at the right amount, can serve as the best fat burners for your body. You can also combine them with your supplements to achieve that fitness goal.

If you want to lose weight, discipline and determination are the main ingredients. Even though you are taking supplements, your poor lifestyle may still prevent you from reaching your goals. Knowing the types of fat burning supplements will help you from choosing the right product. Consulting your doctor on the best fat burners is highly encouraged to make sure that it will not cause a negative impact on your body.

Article Source: http://EzineArticles.com/7488145

Finding Your Motivation To Successfully Lose Weight

It is often overlooked at how important motivation is to accomplish any goal that you are striving to achieve. In the case of losing weight and getting in shape, motivation is crucial in order to be successful.

Change is a difficult thing to have permanently happen, especially when trying to change you daily nutrition and getting a regular form of exercise. If you are currently overweight or obese, then more than likely some bad eating habits have been a regular/daily occurrence in conjunction with a lack of exercise for some time now. Therefore in order to change this manner of living into something positive and healthy, it is going to take a daily commitment for things to truly turn around.

This is where motivation is key to making this happen. Only the individual who definitely wants to lose weight will make the necessary changes to accomplish this goal.

By Finding Your Motivation You WILL Improve Your Weight Loss Results

If you are not motivated to lose weight then you are not going to give the consistent effort needed to make actual changes conducive to a healthy life. If you are not motivated to lose weight, then you are not going to focus on nutritious meals, drinks, and snacks every day. If you are not motivated to lose weight, you are not going to make it a point to get some type of exercise 3-5 times per week.

The motivated person will keep an eye on everything that they put in their mouth from morning to night making sure an appropriate portion size is adhered to, and the food on their plate is nutritious. The motivated individual will ensure snacks are healthy and items they used to munch on such as soda and potato chips are things of the past. Instead, they will now reach for a bottle of water and a fruit when it's time for a snack. The motivated person will also develop a regular exercise regiment they enjoy doing and stick with that plan each and every week.

These are just a few examples of the choices you will be faced with if losing weight is a priority in your life. If you are motivated to make this goal become a reality, then realize you will be rewarded from your daily healthy decisions.

Identify what is specifically your motivating force driving you to success. Maybe you are motivated to lose weight because you want to have more energy and be more active with your children. Maybe you are simply tired of struggling to put on your clothes in the morning. Possibly you are motivated to lose weight so you can enjoy yourself at the beach without fearing a bathing suit or taking off your shirt. You may be motivated to get in shape just so you can run a mile without stopping in under 8 minutes.

There are literally hundreds if not thousands of reasons why people want to lose weight, and truthfully any of them are valid. What matters most is what will keep YOU motivated to meet your weight loss goal. As long as that fire burns fiercely inside, you will be more willing to do what it takes to be successful.

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Top 5 Foods to Help You Lose Weight

Losing weight is about getting healthy so it is important that you eat well and don't just cut calories. That being said, there are some foods that are better for weight loss efforts than others. Each of these five foods supports weight loss efforts in one way or another and will help you remain healthy as well.

1. Cauliflower

It probably comes as no surprise to anyone that eating vegetables can help them lose weight. After all, mothers all over the world are constantly telling their kids to finish their veggies and it has to be for a reason. Plus, as every dieter knows, vegetables are low in calories but high in volume which can help you feel full for longer without taking in a lot of excess calories.

However, the main problem is that lots of people just don't like vegetables. Cauliflower has a mild flavor that makes it an easy item to include in all sorts of meals. If you think you don't like cauliflower then you probably just need to explore some different avenues for eating it.

One option is to look for recipes where parents "hide" vegetables to feed them to their kids. This includes things like blending cauliflower into macaroni and cheese and cooking carrots into pasta sauce. While it can involve a lot of work it is viable option for people who otherwise wouldn't be getting their veggies.

2. Brown Rice

Grains are staple foods that are important in Western diets but many forms of grains used are highly processed. Processed grains have lost their fiber which helps you feel full longer and much of their nutrition which supports general health. As the Insanity Nutrition Guide points out, overall health is incredibly important for fitness efforts and fitness is the key to maintaining weight loss.

Again, many people just don't enjoy the flavor of brown rice. It is important to pick and choose your battles when it comes to eating healthier so that you don't give up entirely. Mix brown and white rice or make a wild rice dish where the nuttier flavor of the brown rice fits in.

3. Lentils

Beans are something to be feared by many people because they can cause gas. However, there are too many benefits to beans to pass them by simply because of a little flatulence which can be avoided if you are careful. They are high in fiber, high in protein and full of important micronutrients and vitamins.

Cooking your own lentils is the best way to avoid the flatulence-inducing consequences. This is because soaking the beans overnight and then rinsing them carefully is an important step in washing away the gas-producing starches. Some beans are more prone to causing people problems than others as well. Lentils are usually not as bad as black or pinto beans. Eat a little bit at a time until you are adapted.

4. Almonds

Add valuable fatty acids and some vitamin E to your diet with a small amount of nuts. These superfoods are high in fat so eat them sparingly, though. They contain vital fatty acids that the body needs to function at its best. Especially if you are performing a task that requires you consult the Insanity Nutrition Guide good fuel is essential.

Almonds are also a good source of protein but the canned variety is full of saturated fat and salt. In order to avoid this purchase dry roasted, unsalted or raw options. Peanuts, cashews and brazil nuts are also options if you don't like almonds.

5. Low-fat Yogurt

Human protein requirements are actually fairly low. However, protein is not converted to energy the same way that carbohydrates are and a higher-protein diet can be helpful in maintaining blood sugar levels. It is also needed to rebuild muscle fibers after rigorous exercise.

Low-fat yogurt combines protein with calcium, a nutrient that many people do not get enough of. A deficiency of calcium can cause weak bones which would obviously impair your ability to exercise intensely. There is some evidence that a protein-rich diet also aids in helping people feel full longer.

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Squat Variations: Evaluating Squat Variations For Weight Training

As you go about your mass building workout program, one exercise that you must make sure you don't leave out is the squat along with all the squat variations that can be completed. Far too many people will just stick with the same old basic squat as the major lift that they do during their lower body workouts and that's a big mistake.

Remember, the body responds best to constant change in any given workout program so by assessing all the different squat variations, not only will you promote better mass gains, but you'll also keep your workouts varied and interesting.

The last thing you want is for boredom to take you out of your mass building workouts entirely, so by changing it up you'll stay committed to success.

Let's take a quick look at the squat variations you can do so you can get a good idea how to include these into your program.

The Front Squat:

The very first of the squat variations to consider is the front squat exercise. This one isn't as common as the back squat variation which we'll get to in a second, so one that you should possibly give some more consideration to.

The front squat is to be performed with the barbell across the chest rather than the back and will serve to place a much higher overall load on the quad muscles.

By changing where the bar is located on the body as you go about this major mass building exercise, you can alter the main stress on the leg muscles. If you want to train the quads specifically, this is the best of the squat variations to do.

The Back Squat:

Next up in our list of squat variations we have the back squat. While the front squat is best for targeting the quads, the back squat is best for targeting the hamstrings.

Don't think this means you won't work the quads however - you still will but now you'll also be working the hamstrings to a much greater extent as well.

For those people who really want to firm up their glutes, this is a terrific squat variation to perform.

Note that many people will find that they can lift more weight when doing the back squat compared to the front squat, so if you do see some variation in the weight lifted, don't get too overly concerned about this.

The Sumo Squat:

Another of the great squat variations to consider adding to your mass building program is the sumo squat. For this squat you're simply going to turn the feet outwards slightly, so you're placing a slightly greater overall stimulus on the inner thigh muscles.

You'll still hit the quads and hamstrings like you do in the regular squat, but due to the slight difference in position, the stress will be at an entirely different angle.

Make sure when doing this squat that your knees stay pointed out to the side at all times and track over the toes to prevent knee pain development.

The Split Squat:

Finally, the last of the squat variations to consider is the split squat. This movement is very much a cross between a squat and a lunge and is great for fixing any strength imbalances that might be present.

Simply hold a set of dumbbells at your side while raising one leg up and setting it on a bench or chair behind you.

From there, lower down into the squat position until you're as far as you can go and then press back up again to return to the standing position. Be sure to switch sides once all reps are complete.

So next time you're in the gym and headed to the squat rack to get in your mass building lower body workout, consider using one of the different squat variations this time. It may just be the perfect thing to take your results to a whole new level.

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How To Lose Belly Fat With A 10 Minute Workout

Are you looking to change the shape of your body or trying to lose belly fat without joining a high priced gym? If so, try this high energized cardiovascular fitness routine that that was developed by Keli Roberts.

With this 10 minute exercise routine you can burn up to 150 calories every single day.

The first two minutes of this fat burning routine is: Jump Rope - Begin by performing two jumps for each turn of the rope. Safety: Use the correct size jump rope and always land softly on the balls of your feet (that is the upper part of the bottom of your foot). Keep thinking I am losing weight.

Minutes two to three: Squat Thrust into a Push Up. The proper technique for this exercise is to stand with your feet shoulder width apart and your arms strait down next to your sides. Slowly squat down with your head forward and bring your hands to the floor just outside of your feet. Your hands should be pointing forward as well. Then in one movement, push your legs back and out behind you (into a pushup position). Perform one strict pushup and then jump back into your squat position and then stand back up. Keep thinking, the fat is vanishing.

Minutes three to four: Jump Rope with only one jump per turn. Keep thinking, The fat is melting away.

Minutes four to five: Back to the Squat Thrust and Push Up only this time you are going to add the Side Plank. After completing your squat thrust and push up, you are going to lift and rotate your left arm off of the ground and over your head. Your left foot will rotate and rest on top of you right foot. And you will rotate your neck so you are looking up at your ceiling. Rotate back to the center and repeat on the other side. When finished, hop back into your squat position, stand up and start again. Keep thinking, no more belly.

Minutes five and six: Jump Rope. Same as minutes three and four. keep thinking, I am losing body fat.

Minutes six and seven: Back to the Squat Thrust and Push Up only this time you are going to add the Leg Lift. This is the same as minutes two and three only this time you will lift the toes of one foot about twelve inches off of the ground only after you have performed your push up. Lower your foot and repeat on the other side. Hop back up to your squat position, stand up, and start again. Keep thinking, goodbye belly.

Minutes seven and eight: Jump Rope. Same as minutes three and four. Keep thinking, my belly is getting smaller.

Minutes eight and nine: Back to the Squat Thrust and Push Up only this time you are going to add Mountain Climbers. Repeat everything as in minutes two and three only this time after your push up, you will quickly jog in place from your push up position. Make sure you bring your knees up to your chest on each rotation. Perform 5 jogs and repeat this entire process. Keep thinking, I am going to lose weight.

Minutes nine and ten: Jump Rope. Same as you first two minutes. Keep thinking. If I do this everyday, I will lose belly fat. Good luck to everyone.

We recommend using a soft padding such as a yoga mat when performing this exercise. This will cut down on any injury and save some of those knee joints for you. If you need more information on gym mats and yoga mats, please visit Ultimate Fitness Equipment - for all of your fitness needs.

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The Proper Teaching Progression For the Squat

The squat is the king of all exercises, yet many personal trainers do not teach clients the proper way to perform the squat. Maybe there is a lack of understanding or awareness of the need to teach this progression. Regardless, because so many people, both fitness consumers and personal trainers, do not understand how to squat properly, the squat has gotten a bad reputation over the years.

People have suffered minor and major injuries as a result of this ignorance. I understand that fitness consumers can be confused, but there is no excuse for a personal trainer or strength coach to not know the proper progression for teaching the squat.

Before teaching a client how to squat you must show them what a proper squat looks like; you have to be able to squat properly in order to demonstrate it. When a client sees you performing a rock solid body-weight squat this creates an indelible impression that will help them to learn the exercise. If you can't perform a proper body-weight squat you aren't ready to train clients.

Personal trainers who squat properly can teach properly because you are familiar with - and can anticipate - all of the possible problems a client might experience, and are able to make the necessary corrections to their form. Great piano teachers are great piano players and great personal trainers and strength coaches are great squatters.

There are some clients who are able to squat properly right away and these folks will improve their fitness level quickly. However, these clients still need to learn the exercises in the progression and must perform them properly and regularly. The squat is a complex movement and you need to make sure your clients do not develop bad habits that compromise form.

The clients who struggle with squats need to do split squats and reverse lunges to develop the strength and balance that helps them perform proper squats. The leg press, Smith machine, leg extension and leg curl machines - or any machines - do not have a place in this squat progression. These machines shouldn't be a part of any progression, but that's another story for another time.

Here is my suggested progression for teaching squats with all clients.

1. Demonstrate body-weight squat
2. Have client attempt squat
3. Teach reverse lunge
4. Teach split squat

When working with clients who have difficulty performing squats don't use high-repetition sets. High repetition sets provide an opportunity to perform more, "bad" reps, which can slow a client's progress. Quality over quantity is important when teaching clients the proper way to squat.

© Sal Marinello 2009

You can learn my complete teaching progression for the squat in my book, "How to Make More Money as a Personal Trainer."
I'm Sal Marinello, YOUR Personal Trainer Coach, and the guy to call if you want to be better in all aspects of your career! I help personal trainers and strength coaches learn how to improve as trainers and how to think like entrepreneurs so they can make more money and be successful.
My program is responsible for the success of my business and for the success that's been experienced by the individual clients and sports teams that I work with. My program can help you to earn as much money as you want while it makes you the best trainer/strength coach that you can be. All you have to do is be willing to listen to me and there's no limit to what you will be able to accomplish. Your clients will be happy and you'll be more successful as a result.

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Tennis Fitness - Exercises to Increase the Power of Your Serve Part II: Squat Jumps

The next progression for increasing the power of your serve is the squat jumps. Since power and explosion are paramount in service power, the squat jump is a perfect tool to use.

Progression 2: Squat Jumps

How to do it:

1) Stand with your feet shoulder width apart

2) Slowly bend your knees and lower your hips as you were performing a squat

3) When your thighs reach parallel, drive your feet into the ground & thrust your feet forward, while exploding up into the air

4) Land with your feet shoulder width apart

5) With a fluid motion repeat for 10-20 reps

Beginners: For beginners, it may be more difficult to smoothly transition from one squat jump to the next without pausing. If you are having trouble, between each rep, pause for a second to gather yourself and repeat.

Intermediate: For people who have good stability and balance, the goal here is to perform one rep to the next in a fluid motion without pause. To add intensity, each progressive set work to decrease the time your feet touch the ground on each rep.

Advanced: To really increase the intensity and activate fast twitch muscle fibers used in the serve, add weight.

To begin, you can use either a barbell placed on your shoulders (as in a squat) or you can use dumbbells placed in each hand hanging to your sides.

Start with a weight you can curl with your biceps at least 6 times. As the exercise becomes easier and easier, increase the weight in increments of 5-10 pounds.

For advanced athletes using weight, perform 2-4 sets of 6-8 reps. The goal here is not to fatigue the muscles, but to stimulate fast twitch muscle fibers.

As one of the nation's most in-demand fitness trainers, Todd Scott is a training advisor to Men's Fitness and Muscle & Fitness Hers magazines. You can find his articles on news stands today and in nearly every issue of Men's Fitness or Muscle & Fitness Hers magazines for the past 2 years. A high school champion tennis player-turned-fitness expert finally decided, after a little arm twisting by his tennis clients, to allow public access into his Tennis Specific Fitness Databank to help people just like you develop strength and power to hit stronger shots and win more matches. TennisFitnessTips.com is a website designed to help you "Train Hard & Win Easy!"...

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Foods to Fight Abdominal Fat - The Best Foods to Eat to Melt Away Stubborn Fat Lightning Fast!

If you want a flatter stomach, then proper nutrition is the most important step that will ensure incredible results. Take a couple of quick minutes to read this article here and discover the top foods to fight abdominal fat and get a flatter stomach incredibly fast! Okay my friend, there are a few pointers I would like to help you with first before we go into the best foods to eat for fat loss:

1.) Please avoid fad dieting - Fad dieting typically will end up being those celebrity diets, low carb diets, low fat diets, low calorie diets, etc. Those programs are only going to shut your metabolism down!
2.) Water - You'd be amazed at how faster you'll lose fat if you increase your water intake! I recommend for you to get 1/2 your body weight in ounces a day.
3.) Cardio & Weight Training - You must do both in order to lose abdominal fat. For cardio, I recommend H.I.I.T (high intensity interval training), and for weight training, I recommend compound weight training (bench press, squats, dead lifts, etc.). Those types of workouts yield the best and fastest results.

Now, as mentioned above, proper nutrition is the most important step, and with that said, here are the best foods to fight abdominal fat:

1.) Protein (protein shakes, lean chicken breast, lean turkey breast, fat free yogurt, beans).
2.) Complex Carbs/Fiber (beans, whole grains, apples, green veggies).
3.) Healthy Fats - Monounsaturated/Omega/Polyunsaturated (fish, nuts, olive oil, fish oil supplements).
4.) Vitamins/Minerals - (fruits/veggies) (for fruits, I highly recommend apples and berries, and for veggies, I highly recommend darker green veggies such as spinach).

So, if you want to get a flatter stomach fast, follow this tips above, get on a proven diet system for increasing your metabolism and getting proper nutrition, and include those foods above in your diet.

Are you ready to lose abdominal fat NOW and drop 9 pounds in 11 DAYS?! If yes, then I have a solution...The most effective, easiest, and quickest metabolism boosting diet that I highly recommend is the Calorie Shifting Diet from Fat Loss 4 Idiots. This all natural diet works by manipulating your fat burning hormones by EATING real foods and eating MORE (no starvation or depriving)! The end result is EXTREMELY fast fat loss!

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Amazing Terrell Owens Ab Workout - Top 5 Ab Exercises in the Terrell Owens Ab Workout

Here are the top 5 exercises used in the Terrell Owens Ab Workout to get a six pack abs like Terrell Owens.

Terrell Owens wide receiver fro the Dallas Cowboys has been getting a lot of attention lately. You have to look no further than any of the Internet web sites or Muscle magazines to see pictures of Terrell Owen abdominals. Well here are the top 5 ab exercises from the new Terrell Owens Super Strong resistance bands training manual. Bear in mind that a low fat, low carb and high protein diet is also an essential part of fitness and getting six pack abs like Terrell Owens.

Here are the Terrell Owens Ab Workout Top 5 Exercises

Ab Exercise #1: Stability Ball/Chair Ab Crunch

This exercise is similar to "Weighted Stomach Crunch Machine" you would do at a health club. The abdominal crunch on an exercise ball came in third on the list of best exercises for the rectus abdominus.

Ab Exercise #2: Vertical Leg Crunch

This is an excellent exercise and with the use of leg straps you add the necessary element of resistance making this a super effective movement

Ab Exercise #3: Kneeling Ab Crunch

This exercise is similar to the "Kneeling Cable Machine Ab Crunch"

Ab Exercise #4: Bicycle Crunch Exercise

Bicycle Crunch Exercise came in at the top of the list of best exercises for the rectus abdominus. You will need to use the ankle straps and the door hook for this exercise.

Ab Exercise #5: Resisted Side Bends

This movement is similar to dumbbell side bends.

Why is Terrell Owens using resistance bands?

Terrell's workouts have evolved over the years. One of the major changes to his training happened after his hamstring was injured during a football game. He resolved to work through the injury quickly, Terrell met with one of the top trainers for the L.A. Lakers. The trainer suggested that Terrell begin using elastic resistance bands to strengthen the injured muscle.

After only a short time of training with the bands, Terrell's hamstring healed and was ready for the field. Surprisingly, he noticed that his moves were more powerful and explosive.

Since his hamstring was better, Terrell stopped using the elastic resistance and resumed his normal training routine. Almost immediately, he noticed that the performance boost on the field was gone.

From that point on, Terrell Owens has been hooked on training with elastic resistance. He will look you straight in the eye and tell you that he is more explosive on the field and injury free because of it.

These are the top 5 exercises in the Terrell Owens Ab Workout the exact outline of how Terrell uses these exercises is out lined in the Terrell Owens training manual.

Final Thoughts:

To see a complete review of the new Bodylastics Terrell Owens Super Strong Man Edition resistance bands and to see more of the exercises, workouts, diet & speed training drills visit Terrell Owens Bands

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Weight Loss Program Without Cardio

For the vast majority of gym-goes, there are only 2 workout splits that should ever be used.

1) Total body routines
2) Upper/Lower splits

Too many people are still using old school body building splits in hopes of getting a better body. Look, if your primary goals are to lose fat, get stronger, or get bigger, body part splits are a complete waste of time.

That brings up an important point. If your main goal is fat loss and your personal trainer has you doing chest and triceps one day, back and biceps the next, and legs and shoulders another day, you should fire that person right now. I'm serious: quit wasting your money. That person has no clue what they're doing.

I'll admit: when I first started training at 16 I used those same body part splits. There were designated days to work back, chest, shoulders, arms, and legs. In hindsight, and knowing what I know now, this was completely ignorant.

But the more I studied successful and distinguished trainers and coaches, and experimented with myself and clients, the more I learned!

I'll give you a very simple breakdown of what routine you should be using depending on your goals.

If you can only train 3 days a week: without a doubt, you should be using total body routines. This will ensure you elevate your metabolism and hit your muscles with enough frequency.

If you want to train 4 days a week: you should use an upper/lower split. Two days a week you'll train your lower body, and two days a week you'll train your upper body. Be sure you use different exercises and sets and reps each day.

If your main goal is fat loss: I would suggest a total body routine. You can use an upper/lower split if you want, but I am partial to total body for this goal. Pick compound movements (squats, pushups, chin-ups, lunges, rows, dips, deadlifts) and perform in a circuit if you are able. Today I will give a sample workout for this goal, since it is what most people are interested in.

Here's a great total body training program for fat loss. If you can, perform these exercises in circuit fashion (you'll perform 1 set of each exercise before repeating the first exercise again). If not, try to super-set two exercises (example: perform a set of squats, rest for the designated period, perform a set of pushups, rest, and repeat for the designated sets).

Monday: Sets: 4 Reps: 9 Rest: 60 seconds between exercises
1a) Squat
1b) Decline Pushup
1c) DB Reverse Lunge
1d) Chin-up

(If you can't use your body weight, put a bar in the squat rack at about chin height. This will allow you to use your legs for assistance) After you go through the circuit 4 times, feel free to spend 10 minutes working on whatever you want. This is your chance to do direct arm work or abdominal exercises.

Finisher: Tabata Seal Jumps. Do seal jumps (this is a jumping jack except your legs for forward and backward and your arms go from straight out from your side to straight in front of your chest) for 20 seconds, then rest 10 seconds. Repeat this for 4 minutes. Watch the second hands on a clock to ensure you stick with the work and rest periods. Rest 2 minutes and repeat one more time.

Wednesday: Sets: 5 Reps: 6 Rest: 45 seconds between exercises
1a) 1 Leg RDL
1b) 1 Arm DB Push Press
1c) Front Squat
1d) 1 Arm DB Row Once again, feel free to spend 10 minutes doing whatever you would like.

Finisher: Perform each exercise for 1 minute with no rest between exercises
1) Bodyweight squat
2) Pushups (perform on your knees if necessary
3) Jumping Jacks
4) Squat thrust Rest 2 minutes after performing 1 minute of each exercise, and repeat 2-3 more times

Friday: Sets: 4 Reps: 12 Rest: 75 seconds between exercises
1a) DB Reverse Lunges
1b) DB Incline Bench Press
1c) Sumo deadlift 1d) Pull-up (If you can't use your body weight, put a bar in the squat rack at about chin height. This will allow you to use your legs for assistance) Once again, feel free to spend 10 minutes doing whatever you would like.

Finisher: 1 Arm Dumbbell Swings. Perform 15 swings with each arm, rest 30 seconds. Repeat 5-6 more times. On one or two off days during the week you can perform a bodyweight session to increase your rate of fat loss. Here are a few things you can do:
1) Jumping Jacks x30
2) Wide Stance Squats x15
3) Inverted Rows x12
4) Reverse Lunges x10 each leg
5) Push-ups x12
6) Plank x30 seconds

Perform each exercise without rest. After you finish the last exercise, rest for 1-2 minutes. Repeat the circuit 3-5 more times.

Here's another example:

1) Burpees x10 Sound simple? Just wait until you try it. Perform 10 burpees, rest 1 minute, and repeat about 5-9 times. These are tougher than they sound.

To perform a burpee: stand with your feet shoulder width apart. Squat down and put your hands on the floor outside of your feet. Kick your feet back so you're in the top of a pushup. Jump your feet back up to your hands, and then explore straight up in the air. Land softly and repeat.

There you go. That is a great program for fat loss. Give every exercise your best effort, and be consistent. And don't forget about your nutrition!

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