quick weight loss advice

Proven Fitness Tips and Tricks

Are you tired of huffing and puffing when you climb a flight of stairs? Is it time for you to finally get in shape? If so, you've come to the right place. The following article has some great tips and tricks that will help you reach your fitness goals. So long as your ready to put in the work and keep yourself motivated, there is no reason why you can't get in the best shape of your life, no matter how old or out of shape you currently are.

The first thing you're going to want to do is create a diet that will help you reach your fitness goals. This doesn't mean you have to count calories or starve yourself. Quite the opposite actually. As you start your fitness routine, you are going to be building a lot of muscle, which will require you to consume a great deal of food. The important thing is that you make healthy food choices. Get rid of refined sugars and consume lots of protein. In general just try to eat healthier.

Once you've established your diet, you are ready to create an exercise routine. To reach your fitness potential, you are going to have to incorporate both aerobic and anaerobic exercises. This means that you are going to have to couple strength training with cardio. When it comes to strength training, strive to target each muscle group 1 or 2 times a week and no more. This will give your body adequate time to recover and build muscle. As far as cardio goes, you have two different avenues to follow. If you need to lose a lot of weight, you are better suited training for longer periods of time at a moderate pace. If you are looking to improve endurance and overall cardiovascular health, stick to shorter more intense workouts.

Now that the planning stages are done, you are ready to set your fitness goals. It is important that you work towards something so that you can monitor your progress and see how much you have improved. Make sure that these goals are realistic so that they are attainable. Having goals that are too hard will just discourage you and cause you to abandon your fitness plan altogether.

With a good diet plan and exercise routine, you are ready to start your fitness program; however, you will make life a whole lot easier if you enlist the help of a buddy. Having someone along for the ride with you is going to make the entire fitness process much more enjoyable. When you have a workout buddy, you will motivate each other to work harder, therefore you will reach your goals much quicker. It also increases the likelihood that you will stick with whatever program you create.

The information you've just read is not rocket science, however if used correctly, it can go a long way towards helping you reach your fitness goals. Be sure and use what you've learned, and you'll be in the best shape of your life in no time.

weight loss
lunch dinner recipes

Article Source: http://EzineArticles.com/?expert=Dr._Ashraf_Hanafy_Mahmoud_Mohammed

Method Weight Management

Forget diet, save money and lose the weight. Method Weight Management is a tightly written little book on losing weight without the long winded explanations, deep-seated emotional issues and "new technology."
Author Carrol Wolverton is a former working single mom with an appreciation for time, money and health.

She emphasizes that health, stress and money are all connected, so looking after these areas of life are going to help your weight management. In turn, the proper (and cheap) weight management is going to decrease stress and expenditures. Having previously tried several of her methods and recipes, I concur that a few habit changes can make the reader happier, leaner and wealthier.

Unlike the newest diet on the block approach, Wolverton recommends changing one item at a time with diet and lifestyle. She promotes the small changes that make big differences. For instance, switching from sugar laden colas to diet drinks or removing salt from your meals will cause healthy weight loss. The bonus with these strategies is that their is no deprivation or hunger. Maybe a loss of snacking-type appetite, but not starvation hunger.

Much of Wolverton's approach is self-reliance and attitude. Wolverton and her guest writer, Rosalie Moscoe, discusses and provides solutions to eating disorders, food-mood disorders and food allergies. But, she puts the emphasis on the person to fix their problem or go find help. She does not give the reader much out in the way of excuses. I like her "so-what?" response to typical excuses that people have for over-eating and not exercising. In particular, I like her snappy retort to people poking fun at her bicycling: "I prefer a size 2 to a 22." Touche, Carrol.

Doug Setter holds a Bachelor's of Food and Nutrition. He has served as a paratrooper and U.N.
Peacekeeper, has completed 5 full marathons and climbed Mt. Rainier. He held a welterweight kick-boxing title at age 40. He consults clients in alcohol reduction, stomach-flattening, kick-boxing and nutrition. He is the author of Stomach Flattening, Reduce Your Alcohol Craving and One Less Victim. Visit his website: http://www.2ndwindbodyscience.com

Article Source: http://EzineArticles.com/?expert=Doug_Setter

Burn The Fat Feed The Muscle - Your Ultimate Guide To Fat Loss

While there are many fitness gurus out there that claim to offer a program that has it all, we are always in search of finding that legitimate one. As we search we want someone that has been in the fitness industry for a while, someone who knows how to incorporate nutrition into a fitness program, and someone is an expert. That is why many people look to Tom Venuto and the program he offers when it comes to having success with weight loss or weight maintenance.

Not only has he been known in the fitness world since 1989, but Venuto is also a nutrition researcher and a steroid-free bodybuilder. He has been contributing actively in fitness and weight-loss industry which says a lot about his programs; they come from someone who knows what he is talking about.

As a consultant, fitness model, health club coach as well as manager. Tom Venuto is also a bestselling author of Burn the fat and Feed the muscle. These two books have helped many along in their weight loss journey. He also offers digital teleseminars which can be found online. Those who would like can join his weight-loss membership website which provides support, expert advice, and further information.

Perhaps what is so unique about his fitness programs it is not an "all size fits one" type of program. Meaning, since everyone is different, we all process what we eat differently as well as lose weight differently and he accommodates this. Tom Venuto takes this into account by offering more of a customized program. With the right diet for each person, participants of his program are able to shed the fat properly. He explains how to follow his guidelines in order to achieve that ideal figure.

The weight loss program offered by Tom Venuto weight loss focuses on the excessive fats deposits within our bodies. In explaining which diet would work best for your particular body type he also clarifies macro-nutrition, calories and vitamins which are essential when it comes to good health. The majority of his book also takes the time to explain nourishment. It focuses on a calories chart, nutritional information when it comes to meals, proteins, fats and carbohydrates, including tables. His book also contains a progress chart to show you the output of your hard work as you progress in his program.

Other tools in which he provides on his website for his participants includes calculators, recipes and program reviews. These can all help you to estimate your weight loss. The site easily delivers enough reading material to assist its participant during the entire program, answering the many questions you may have. Even just as a visitor, before deciding on the program, the information available on the website is quite useful as well.

Although this program is perfectly suitable for people of all ages, male and females, and for those who have various fitness goals, it is especially geared towards the people who are looking for ways to get more of a carved and fitted body. If you want to lose weight while also tone or build more muscle, Tom Venuto's program, Burn The Fat Feed The Muscle, may be the ideal program for you.

Check out for more information about Tom Venuto for his Burn The Fat and build the muscle fat loss guide if you are serious about fat loss.

Article Source: http://EzineArticles.com/?expert=W_Q_Stevens

Important Weight Loss Foods for Proper Dieting

So what are weight loss foods? We have all heard the expression, "you are what you eat". Whether it's pork chops, fried chicken, potatoes, cheese cake or chocolate, your body will respond based on how you are feeding it. It's not a bad thing to enjoy the foods you eat, but moderation is the key. You can still enjoy food on a diet, you just need to know there are some foods that when eaten help you lose weight and others that you want to avoid as they will cause you to gain unnecessary pounds.

Cold or chilled soups are great alternatives for low calorie dishes. They can include gazpacho or cucumber-dill, which are typically rich with plenty of vitamin rich vegetables. Consuming low-calorie soups prior to a meal is an excellent method to reduce overeating foods that tend to cause you to put on extra pounds. Also several health researchers confirm that having a type of low-calorie broth-based soup can actually provide you with a sense of fullness.

There is no single food that serves as the perfect diet food no matter how much hype you read in magazines or see over the Internet or on TV. However, if you know the difference between which foods promote losing weight and which contribute to weight gain, you've already got a good head start on achieving the ideal weight you desire.

Carrots are great weight loss foods due to its low calorie but high nutritional content (such as vitamins A, C, beta carotene and fiber). Because of its abundant fiber, it fills you up easily, preventing you from heaping on excess calories.Carrots are even more nutritious when cooked, but not over cooked. When consuming raw carrots the cellular walls are tough and harder on your digestive system. Steaming vegetables will maintain the nutrition, but aid in digestion. This enables your body to convert more beta carotene into vitamin A.

Alternatively, you can blend carrots into juices with other fruits or vegetables.

You have to distinguish what can be considered "super" foods which are a must for a healthy weight loss diet. For some dieters, adding these weight loss foods to their daily diet can provide quick weight loss that they need. They prefer this because they feel so restricted on other formal diet plans being offered in the market.

As experts suggest we need to drink at least two to three liters of water each day. But this can be hard to maintain on a consistent basis if you are not used to drinking that much water. An alternative to add food items with a high water content, but fewer calories. These types of foods help to fulfill our water intake and with fewer calories being eaten, our bodies begin to lose those extra pounds while the water helps to flush out toxins which speeds up the weight loss process even faster.

Specific foods aimed specifically at rapid weight loss are ones that speed up your metabolism. These are the kinds of foods that are rich in protein such as chicken, fish, meat and eggs. Caffeine and other weight loss accelerators can speed up your body to make you lose weight. HOWEVER, these adding fat burning pills and accelerators can cause problems and be damaging to your health.. Foods like citrus fruits, soybeans,
fresh fruits, garlic, cayenne pepper and olive oil are much better alternatives than artificial accelerators.

The best weight loss program is difficult to describe, but if you stick with good advice on a consistent basis, you are doing it right! To conquer weight loss, all you need to do is STOP eating the foods that contribute to weight gain (simple carbohydrates) and start eating foods that are lower in calories and higher in nutrition (protein and complex carbohydrates). Also, eating nutritious foods and getting enough water will make you feel better and also improve your overall mental health and mood. This will up your motivation to stick with a healthy weight loss diet and continue to see the weight come off over time. Add a regular exercise regimen to that and be patient...you will reach your weight loss goal!

For more information on how to achieve lasting weight loss, request a FREE copy of my quick start program "Lose 10lbs in 14 Days" diet plan at http://thelastingweightlosssystem.com

Article Source: http://EzineArticles.com/?expert=Naomi_Kinaschuk

Burn The Fat Feed The Muscle - Your Ultimate Guide To Fat Loss

Check out for more information about Tom Venuto for his Burn The Fat and build the muscle fat loss guide if you are serious about fat loss.

Article Source: http://EzineArticles.com/?expert=W_Q_Stevens

The 3-Step Weight Loss Plan

It is never easy to achieve weight loss within a short amount of period especially when you have spent years packing on the excess weight with an unhealthy diet. When you neglect your body and not do anything to keep fit, you are setting yourself up for layers and layers of accumulated fat. These then make you predisposed to developing various ailments and diseases to include hypertension, renal impairment, diabetes, and many others. There are no complicated steps to lose weight, but many simply choose to look for more complex solutions to their weight problems.

Take a look at these 3 steps that can get you on your way to successful weight loss. Do not expect any miracles. Believe that if you work hard at it, your efforts are going to pay off. As you get into the hang of being fit with these 3 steps, all other healthy practices that come with efforts to keep fit will also fall into place.

Step 1: Diet. Watching what you eat does not mean starving yourself. Watching what you eat means eating more of the foods that are good for you and less of the foods that are bad for you. In some of the fad diets, there is some wisdom to the food restrictions that they preach.

Regulating sugar intake to control the glycemic factor, for example, really does the body well. The trouble with these fad diets is that they take the restrictions too far to totally bar particular food groups out of the nutritional plan. What you want to do is to work on a reasonable diet plan that consists of a healthy balance of carbohydrates, protein, and fats that your body can efficiently metabolize.

Step 2: Exercise. If you sit around on the couch all day giving your fingers some exercise on the remote control, a thick pad of fat is likely to settle in your midsection. There is no age limit to exercising to keep fit. Even babies and seniors are taught to exercise properly. There is no reason why a strong and able adult cannot perform the right exercises on a regular basis. You do not even shave to enrol in a gym or sports club to get some exercise.

Find a sport that you enjoy playing, not on the gaming console but in real life. Running is an inexpensive form of exercise you can take up. You only have to invest in a good pair of running shoes to prevent injuries. Work on squeezing in at least a 30-minute run into your daily routine and see those excess pounds slowly vanishing.

Step 3: Supplement -- the stress and fatigue that people go through today batter the body too much. These cause damage to your body enough to make your internal processes, including your digestive system, go haywire. You need to load up on your vitamins to make sure that your body has a complete arsenal of vitamins and nutrients necessary to fight cellular damage caused by stress and fatigue.

There are natural supplements that you can take to boost your body's defences and bring its processes back to optimum working condition. When your body's organs and systems are working properly, metabolizing food and flushing out toxins from the body results in successful weight loss.

Mikac R. Williams is USA Author. She is Working in Health Firm. She has applied her knowledge and understanding to a wide variety of weight loss and diet.

Article Source: http://EzineArticles.com/?expert=Mikac_R_Williams

7 Essential Steps to Permanent Weight Loss

Do you want to achieve permanent weight loss? Do you want to end that cycle of yo-yo dieting and rebound weight gain? Are you fed up and frustrated that you cannot seem to lose weight and keep it off for good?
Well if you answer yes to these questions then you're pretty much like millions of other people out there who struggle with their weight on a daily, weekly, monthly, and yearly basis.

Thankfully, however, this doesn't really need to be a struggle at all. There is a proven way of losing weight for good and I'm going to share with you the necessary steps to take right now. So, lets take a look at the 7 steps to take if you want to achieve permanent weight loss.

Step 1 - Get your mind-set right.

This is huge. In fact, if you don't do this you won't get anywhere. Having the right mind-set is what will allow you to make the right decisions regarding nutrition and exercise so it really is the foundation of everything.

Step 2 - Set your goals

Goal-setting is crucial in helping you map out your journey to permanent weight loss. Having an end vision in sight will help you stay motivated and focuses, but you also need to determine your short term and medium term goals as well so that you can track your progress.

Step 3 - Focus on nutrition

Make sure you know exactly what you should be eating. As we say in the weight loss industry, abs are made in the kitchen, not the gym! So make sure that you know exactly what to eat and what not to eat.

Step 4 - Understand the important of exercise

Its not only about doing the exercise, but about understanding what exercise to do. In reality, long cardio sessions should be ignored for weight loss. Instead your focus should be short metabolic conditioning and high intensity sessions that only last about 15 or 20 minutes. When it comes to exercise, its all about quality, not quantity.

Step 5 - Educate yourself

Don't simply rely on others to tell you what to do. Learn exactly what to do yourself and become a student of weight loss. As they say, knowledge is power, so its important for you to empower yourself to lose weight for good by building your knowledge so you no longer find yourself lost and confused.

Step 6 - Find support

Its important to have support along your journey. The best thing to do is to make yourself accountable to others. Share your weight loss ambitions and goals with them and you'll be more motivated to keep hitting those targets.

Step 7 - Put everything together

Put everything together into a system of permanent weight loss and you'll always know where you're going and you'll have those firm foundations in place to keep you going and going, even when the going gets tough.
If you do all of this then there's no reason why you won't get from where you are now, to where you want to be... and I would bet my bottom dollar that you want to get to a place where you feel slim, healthy and happy in your body. This is achievable for everyone, you just need to believe it and then design your system to follow.

Toby is a recognized fat loss expert and health coach. He works mainly with women over 30, helping them escape yo-yo dieting and rebound weight gain and lose weight forever. He is currently offering a limited number of free 1 month trials to his weight loss membership site and permanent weight loss system, Fully Fat Free.

For your free trial, visit http://FullyFatFree.com/freemembership

Article Source: http://EzineArticles.com/?expert=Toby_Edge