FitnessFact EQUALS Results

This is a test post from , a fancy photo sharing thing.

[ Editor's Note: Fitness author Jon Benson shared this letter with me and gave me permission to share it with you. ]

You know what?

I like "weird."

I've always been a bit on the fringe side of the fence if you know what I mean.

A bit of a rebel.

So were guys like Einstein, Mozart, and Picasso. Not that I'm putting myself into their category of genius by any stretch... but I love their approach to life.

BE BOLD...OR GO HOME.

Makes sense to me. This life it too darn short for anything less than being bold.

That means taking some risks here and there. That means taking action while the others are content to sit on the couch being the same person they were yesterday.

And the day before...

And the month before...

And the year before.

Do you want to live your years like that? Or do you want to dive into life? Be the greatest "you" possible?

Then be a bit of a rebel.

Here's some "rebel tips" for fat loss I think you'll enjoy...

REBEL TIP 1
Flip The Food Pyramid Upside-down

The USDA's Food Pyramid is an utter joke. It's origins stink up the joint, let me tell you.

First, the grain industry was in a pinch when the Food Pyramid was created. And wouldn't you know it... the grain industry increased their "contributions" (read: bribes) to certain politicians to get placement atop the pyramid... or in this case at the very bottom. The "foundation" if you will.

Just think about this for a moment:

The USDA wants you to eat (gasp) MORE starch than vegetables? More bread than fruits, lean meats, and hormone-producing fats?

Are they NUTS??

Yes... they are nuts. (Which, by the way, are nowhere near the foundation... nuts, that is.)

You'd be better off flipping the sucker upside-down.

That would look like this:

40% of your cals from healthy fats 30% of your cals from protein 30% of your cals from carbs

Roughly, that is.

Sounds... rebellious, right? Well it is.

Too bad I have the science (and the abs) to back it up.

If you want a system laid out for you, then go here:

http://www.everyotherdaydiet.com/go/Msfit31 <-- click.


REBEL TIP 2

Cardio Is Not Smart-ee-o

At least the way the so-called "experts" want you to do it.

Look: This isn't rocket science. Just walk into any gym...take a look at the folks who only do cardio work for 45-60 minutes every day.

Do they look any different from year to year?

Let me save you some time: NO. They do not.

Cardio (unless you are into endurance sports) is a waste of energy done this way. First, it increases your carbohydrate cravings. For most people that's not a good thing. Why? Because cardio at this pace burns mostly SUGAR, not bodyfat.

What do you want to burn?

Exactly. Bodyfat.

Finally, cardio is no where near as efficient as resistance training at dissolving bodyfat... and certainly not even CLOSE to resistance training when it comes to shaping lean muscle and getting the look all these cardio bunnies are after.

Now, I 'do' have a rebel cardio trick... and it takes 9-15 minutes 2-3 times a week to perform.

That's it. And you get ALL the benefits heart-wise of long-session cardio.

Combine that with some brisk walking and my overall fitness plan and presto: No more body fat.

Here's what is cool: I put my new in-home version of this resistance-based workout online for a few days at a major discount... but it's only for people who pick up this:

http://www.everyotherdaydiet.com/go/Msfit31 <-- click.

This is completely illustrated with photos too... and you do not need anything but resistance bands and perhaps some cheap dumbbells to do this in-home. Or you can use the gym-based workouts (included with videos.)

Train like this just 3-5 days a week and you can kiss long, boring cardio goodbye.

REBEL TIP 3

Do Not Overwork Your Abs

Here's a mistake I see most people make in the gym: They do endless sets of crunches, leg raises, and (gasp again) sit-ups... all geared toward seeing those toned abs they want.

Guess what?

Waste of time.

In fact, it's worse than that... it can literally shut down your recovery ability. You'll slow your progress in the gym (or at home)... and your fat-burning too.

And you may give up your plan entirely because of it.

Here's the brutal truth: Abs 'muscles' are easy to build. It only takes about 3 minutes 2-3 times a week... that's it.

( Note: I included my "3 Minute Abs" in the fitness book I just told you about... it's only for those who get EODD though... )

The muscles are not what make your stomach flatter... it's the nutrition plan folks.

You're just building muscle underneath layers of body fat... not good.

I do very little direct ab training. When I do it's usually 3-5 minutes tops 2 days a week. And my abs are... well... good. : )

I rely on resistance training and my special "favorite foods diet plan" to get and stay lean.

More about it all here:

http://www.everyotherdaydiet.com/go/Msfit31<-- click.

So be a rebel.

Thumb your nose at the establishment and step out on your own.

Trust me: You'll be a leader in every sense of the word if you do.

http://www.everyotherdaydiet.com/go/Msfit31 <-- click.

Hi There,

You've probably heard about the legendary Turbulence Training Transformation Contest and the thousands of men and women who have changed their lives and bodies with that program.
Well, good news!

It's time to kick-off the 6th Turbulence Training Transformation Contest. You can officially start today and take your before photos.

The contest has been split into Male and Female categories so our best male and female success story will each win $1000!

I also have some powerful words for you...

"You become who you associate with."

Research shows if you hang around overweight folks, you too will stay overweight.

On the other hand, research shows that if you exercise with a partner who loses fat, you'll have a good chance of losing fat too!

Another study showed that the more often folks checked in on a weight loss website, like the TT member's forum, the more fat they were able to lose.

This is big, big news.

You truly get the same results as the people you hang around with.
So if you are trying to lose fat while everyone around you is happy with gaining winter fat and hibernating, than you have no chance.

That's why you must join the TT contest and you must visit the forum to get results. That's where the winners hang out! Every TT Contest winner has praised the forums over and over again for the social support they received.

Get started with the Turbulence Training Trial Offer here and get 3 months of free social support in the Member's area:

=> http://msfitness1.turbulence.hop.clickbank.net/?page=trialoffer

This is going to be your year to burn the belly fat,

Your Trainer,

Monica Batiste CFT, SN

PS - Want to know more details about the contest?

You can discover all of the details here=> http://msfitness1.turbulence.hop.clickbank.net/?page=rules
PPS - Keep me up to date on your success!

By Nick Nilsson

Find yourself short on time to cook a good meal? I know I do! Learn my "secret"recipes that are extremely quick and simple to make. I'll give you my favorite muscle-building meals!

If you're like me, you sometimes find yourself short on time to cook yourself a good meal. And if you're also like me, meaning a lazy cook, sometimes the motivation to really make a grand meal is short, too!

So what do you when this happens but you still want to reach your muscle-building goals?

I've got three great "recipes" (and I use the word "recipes" in the loosest sense possible!) to share with you that will help you stay on track towards massing up.

Keep in mind, even though I'm going to inject a little humor into this list, these are examples of actual things you can prepare for yourself to help make your life easier! I just want to show you that decent nutrition doesn't have be dull as dirt or taste like it either.

**** Also it's important to note, I'm NOT a nutritionist And I don't claim to be! So PLEASE don't make a gigantic vat of mashed potatoes then complain because you're diabetic and your blood sugar is so high that you're sweating maple syrup. These recipes are for "entertainment purposes only," so if you DO follow them,personal responsibility is the keyword here! :) ****

These recipes are simple to make, don't take long to cook and are geared to my own personal skill level of cooking, which is boiling, microwaving, toasting (in a toaster, not one of them fancy toaster oven things), some basic fry pan work and ripping open packages like a starving raccoon...

With these recipes, I'm not going to include salads. You're on your own with those. Personally, I eat them as often as I can (and you should too!), taking advantage of the convenient prepackaged salad bags from the store, throwing in some grape tomatoes, almonds, broccoli, carrots and whatever else is in the fridge that looks like it might go well in a salad and isn't TOO far past the date. Add some healthy dressing (on a side note, salsa is actually surprisingly good on salad) and voila! You're good to go.

Getting plenty of vegetables is also important - rather than force my personal vegetable preferences onto you (which are broccoli, snap peas, carrots, and chocolate covered almonds) just make the effort to eat vegetables as much as you can every day. Fresher and less processed is better, as is organic, but just do the best you can with that. You would have to REALLY go to town to eat TOO many vegetables so don't be shy with them.

I'm also a big fan of taking vitamin and mineral supplements because no matter how "balanced" your diet appears to be, food is so depleted of nutrients right from the start these days that you're probably not getting nearly as many nutrients as you think you are from your food.

Let me put it this way, I'd rather have "expensive urine" (many doctors seem to think this is all you'll get from taking vitamins) than a debilitating illness caused by simple vitamin and mineral deficiencies that I then have to take expensive drugs to basically just mask the symptoms of.
But I digress...

To make best use of these recipes for those short on time, Tupperware will be your best friend. Make a LOT when you DO make something and save the rest for later. It's great to make things fresh but it's also great to just sling something you made yesterday into the microwave and eat it again (and again after that, if you made a WHOLE LOT!). It'll save you from eating cereal three meals a day (not that I've ever done THAT, of course...).

Serving sizes are totally up to you. I usually eat the majority of what I make then save some for the next day, especially if it's a post-workout meal.
So let's get into those muscle building recipes...

1. Spaghetti with Cajun Meat Sauce
This is a great, protein-rich post-workout meal. Tastes great and serves 1 to 4 people, depending completely on how hungry you are and your willingness to share with others.

-1 pound of whole wheat spaghetti (a healthier way to go)
-1 jar of sauce that's thick enough to cover up the taste of whole wheat spaghetti (that's my own opinion, at least!)
-1 pound of lean ground beef (I like ground sirloin for this because it's leaner)
-Some pre-packaged Cajun spices - I get big containers of these at Sam's Club but most grocery stores should have some version. This really spices up the meat sauce nicely.

First, put some water in a big pot and set the stove on high to bring it to a boil. Fill a sauce pan/fry pan about halfway up with water. I like to put the ground beef in the pan BEFORE I add the water so it doesn't splash all over the place when I dump the meat in (found THAT out the hard way, of course - the dog was happy about the meat water all over the floor but the shirt I was wearing will never be the same).

Bring the water in that pan to a boil and throw a bunch of Cajun spice in the pan with the meat. Don't be cheap with it! Stir it in and smash the meat up so it's not all clumped together.
When the spaghetti water is boiling, dump the spaghetti in. Let it boil for 9-10 minutes then drain. The meat will be boiling while the spaghetti is boiling - if the meat gets done first, drain it then cover it up. It'll keep its heat as long as it's covered.

Empty the sauce jar into the spaghetti pot and stir it up. If you're not sharing the pasta with someone who doesn't like meat, feel free to throw the meat in the spaghetti pot, too. If you ARE sharing, serve out some spaghetti into a separate big bowl THEN toss the meat in there. It'll just work out better for all concerned that way.

Serve sitting on the couch with an oven mitt under the bowl because it'll be dang hot on the bottom! And it's better NOT to wear a white shirt while you're eating it. 'Nuff said.

2. Scrambled Eggs and Oatmeal with Yogurt And Fruit

This is a great breakfast meal that will keep you from getting hungry for HOURS. The fat in the egg yolks keeps you satisfied while the thick oatmeal will keep your digestive system busy for a long time. Lots of fiber to work on!

-6 whole eggs - not egg whites, WHOLE eggs! They're not bad for you like many people seem to think. The yolk is where most of the nutrients are. Tastes a whole lot better with yolks, too. Adjust the number of eggs to your preference.

-1 gob of Smart Balance margarine to coat the bottom of the pan. Cooking spray will work for this as will olive oil.1 dry cup of Quaker Oats - either the Old Fashioned or 1 Minute oats are fine here. Adjust the quantity of oats to your preference.
-2 cups of water (basically, double the amount of oats you put in).
-A bunch of fruit - whatever your favorite fruit is. I find berries or grapes work best because you don't need to cut them up. Wash them before eating them.
-1 Thing of yogurt - this is the technical term for however much yogurt you want to put in the oatmeal. If I have individually packaged yogurts, I'll just dump one of those in. If I have a bigger container, I'll scoop a pile of yogurt in until it looks like enough. You'll figure out how much you want to put in.

First, get the fruit ready. Wash it up and put it in a small bowl. Crack the eggs into a bowl/cup and scramble them. If you're talented, you can crack them with one hand and not slop them down the sides. After cracking about 30,000 eggs in my lifetime, I'm still not talented. I managed to do it once then the next time I ended up with a dripping fistful of egg and shell.

** On a side note, it IS possible to squeeze an egg with one hand and break it. A friend of mine once told me that you can't put an egg in the palm of your hand, squeeze it and break it. He said it wasn't possible (he was a physics major). So I grabbed an egg and squeezed it REALLY tight. Three seconds later, it exploded so hard the yolk popped out and flew 6 feet across the room and actually landed right in his shirt pocket!

So anyway, THAT being said, measure out a cup of oats, dump it in a good-sized bowl, then add double the amount of oats in water, e.g. 1 cup of oats, add 2 cups of water. You can adjust the water later, depending on if you like your oatmeal a little soupy (like I do) or masonry thick (like my wife does).

Nuke it for about 3 1/2 to 4 minutes. While that's going, turn on the stove and get the pan for the eggs heated up. Throw a gob of Smart Balance margarine in the pan (that's a great brand - it's actually a reasonably healthy margarine and tastes good). Olive oil works really well here, too, as does non-stick spray. With the olive oil, it's a good idea to have a spray bottle for it so it doesn't all pool up in the corner that your stove burner leans to (you know what I'm talking about).

Make sure the whole bottom surface of the egg pan gets covered with something slippery or you'll regret it later when you try to keep eggs from getting all crusted up and nasty along the sides.

Pour the beaten eggs into the pan and watch them cook. Stir them around once the bottom starts to get solid. Keep stirring and scraping the sides off to avoid the crust I mentioned above.
Your oatmeal should be done about the same time the eggs are. So put the eggs on a plate and set it aside for now.
Take your bowl of oatmeal out of the microwave then dump the yogurt in, then the fruit. Stir it all up (not the eggs, just the fruit and yogurt) and you're good to go.
This meal will keep you going for hours!

3. Meat and Taters

"Meat and potatoes" might be a cliché but for me, there's not much that works better for supporting muscle growth than a nice piece of meat (or chicken or fish) and a big bucket of potatoes. And if that sounds corny, it should, because sometimes I'll throw some corn in with the potatoes.

Let's talk about potatoes first, then I'll give the inside scoop on how to cook meat (I think I can hear my wife laughing in the background as I write about my cooking skills...).
First, grab 3 or 4 good-sized potatoes. I try to get red potatoes since they can't be stored as long as other potatoes therefore they're fresher when you get them rather than having been sitting in storage for a year.

I prefer to microwave potatoes since it's faster than boiling and they turn out really well. Wash any crud off them then slice off any questionable areas. Stick a fork or knife in them a few times to "aerate" so they don't explode in the microwave (unless you enjoy scraping your dinner off the sides).

For each potato, figure on about 3 to 5 minutes of cooking time, depending on the size of your potato and power of your microwave. You'll know they're done when you can easily stick a fork right through - just don't leave the fork in the microwave or you'll be in for a surprise.

Dump in a big bowl, mix in some margarine (or if you're on a low-fat kick, pour some ketchup in it), add some sea salt and you're set. You can also throw in can of corn (nuke it first - not the can but the corn) to spice things up.

As for the meat, if you're good with a gas or charcoal grill, more power to you. You're a better cook than I am and I don't know why you're even reading this part. If you have one of those George Foreman countertop grills, those work really well for meat (especially the ones that you can pull the grill things off and put them in the dishwasher - the ones that you can't remove are a pain in the butt to clean, so if you're going to get one, get the removeable grill version). Follow the instructions that came with the grill for the meat or chicken or fish you're cooking.

If you've got some chicken breasts that you just want to "fire and forget" rather than tend to on a grill, throw them in pan, pre-heat the oven to about 400 degrees, dump some spices on them (whatever you like), cover with tinfoil to keep the juices in, and cook for about 30 minutes or so (SET THE TIMER!). If you want to get REALLY fancy, slice up a lemon and toss a few slices on top with some black pepper.

There you have it. Meat and potatoes. Perfect for a big post-workout meal that will help you pack the pounds on.

I also like to use potatoes, corn and ground beef (or sirloin) to make "Lazy Cook" Shepherd's Pie. Microwave the potatoes and corn as above. Boil the meat as in recipe #1, then dump it all into a big bowl and stir. You'll be 5 pounds heavier by the end of the meal!

Conclusion:
As you can see, cooking tasty food for building muscle doesn't have to be hard and recipes don't have to be these complex things that take hours to make and require more than very basic cooking skills. With my recipes, if you can do a few simple things without burning yourself, that's about all the skill you need.

And if you're interested in learning some recipes for fat loss, I've got 3 excellent ones that I can share with you as well! Go back up to the top of the article and reread it. It's the same stuff...now just eat less of it...

------------------
Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 16 years. Nick is the author of a number of bodybuilding eBooks including "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of" all available at (http://hop.clickbank.net/?msfitness1/betteru). He can be contacted at betteru@fitstep.com.

By Brad Pilon, MS


If you've been searching for a diet plan that you will not only lose weight with, but have a chance at making a change that will last a lifetime, then you need to look into short term fasting as part of a sensible plan that can help you reach these goals. If you've always dismissed fasting as the domain of the religious fanatics or the political prisoners, then you are in for a surprise. There are many misconceptions surrounding fasting, and here we'll look into how it can help you not only in your weight loss program, but aid in achieving a better overall you!

In order for any diet plan to work, there is really only one “magic” secret for it to work: eat fewer calories than you burn off. That's it! Think about it - all of the current fad diets rely on teaching you to eat certain proportions of whatever they think is best. Ornish promotes low fat, Atkins low carbs, The Zone a more balanced ratio, but in reality, they all preach smaller amounts, which will lead to weight loss. The only question with them is can you sustain yourself on these diets? Not many can. I tried the Atkins plan, and even though I'm a meat lover, after a few weeks it was difficult to face all that protein. Conversely, people report similar difficulty staying with Ornish and the others, simply because of the restrictive nature of these diet plans.

One thing that is interesting, however, is that any of these kinds of diets will cause you to lose weight, (by restricting caloric intake) proving that it really doesn't matter what you eat, only that you eat less of it.

I proved this to myself when I was younger by going on a cherry pie and hard-boiled egg diet for 30 days. I lost a bunch of weight, but it obviously wasn't the healthiest plan I could have undertaken. And needless to say, it was not sustainable as a lifestyle. (But it hit the spot for a time!)

I believe that short term fasting, a 24-hour fast once or twice per week, can be a great way to get you into total caloric deficit for the week. Eliminating two full days of eating helps us consume fewer calories than we use, and that in turn can help us reach our goal of weight loss. Of course, you can't eat like Michael Phelps the remaining hours of the week, (Unless you ARE Michael Phelps!) and hope to have a deficit, but in reality, I've found that you don't often have the desire to wolf down excessive amounts of food when following this plan.

Short term fasting is not only the fastest way to achieve caloric deficit, but also, contrary to popular opinion, can actually increase your metabolism during the first 24-36 hours. Short term fasting can be a great aid to helping you lose weight. Give it a try, there's nothing to buy!

****
Brad Pilon is a nutrition professional with over eight years experience working in the nutritional supplement industry specializing in clinical research management and new product development. Brad has completed graduate studies in nutritional sciences specializing in the use of short term fasting for weight loss.

His trademarked book Eat Stop Eat has been featured on national television and helped thousands of men and women around the world lose fat without sacrificing the foods they love. For more information on Eat Stop Eat, visit http://tinyurl.com/mbeobw

By: Craig Ballantyne, CSCS, MSTurbulence Training for Fat Loss

While the mainstream fitness media still insists that aerobic exercise is a great way to lose weight, Turbulence Training users know that interval training is the better way to burn body fat.

Still not convinced?

A recent study published by the North American Association for the Study of Obesity, subjects aged 40 to 75 were instructed to do 60 minutes of aerobic exercise per day for 6 days per week for an entire year.

Given the amount of exercise, you'd expect weight losses of 20, 30 pounds, or more, right?

Well, the surprise findings showed the average fat loss for female subjects was only 4 pounds for the entire year, while men lost 6.6 pounds of fat over the year. That's over 300 hours of aerobic exercise just to lose a measly 6 pounds of blubber. Not time well spent, in my opinion.

So what's the better way? Stick with Turbulence Training, using interval training and strength training to get better bodysculpting results. With intervals, you'll achieve more fat burning results in less workout time.

The next time you are out exercising, perform a session of interval training. If you are walking or running outside, find an incline that can challenge you for 60 seconds, then walk down for 60-120 seconds, and repeat up to 6 times.

If you walk or run on a treadmill, adjust the incline or speed to safely increase the challenge for 60 seconds, then return to the normal pace for 60-120 seconds, and repeat up to 6 times.
You can also use a rowing machine, bicycle or stationary bike, or even an elliptical machine to do intervals.

But whatever you do, stay away from boring, ineffective cardio exercise workouts and stick with Turbulence Training for your fat burning program.

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

By Tom Venuto
http://tinyurl.com/qz6h89

Why do you always hear that 2 pounds per week is the maximum amount of fat you should safely lose? If you train really hard while watching calories closely shouldn’t you be able to lose more fat without losing muscle or damaging your health? What if you want to lose fat faster? How do you explain the fast weight losses on The Biggest Loser? These are all good questions that I’ve been asked many times. With the diet marketplace being flooded every day with rapid weight loss claims, these questions desperately need and deserve some honest answers. Want to know where that 2 pounds per week rule comes from and what it really takes to burn more than 2 pounds of fat per week? Read on.

Why Only 2 Pounds Per Week?
The truth is, two pounds is not the maximum amount you can safely lose in a week. That’s only a general recommendation and a good benchmark for setting weekly goals. It’s also sensible and realistic because it’s based on average or typical results.
The actual amount of fat you can lose depends on many factors. For example, weight losses tend to be relative to body size. The more body fat you carry, the more likely you’ll be able to safely lose more than two pounds per week. Therefore, we could individualize our weekly guideline a bit by recommending a goal of 1-2 lbs of fat loss per week or up to 1% of your total weight. If you weighed 300 lbs, that would be 3 lbs per week.

Body Weight Vs Body Composition
Weight loss is somewhat meaningless unless you also talk about body composition; the fat to muscle ratio, as well as water weight. Ask any wrestler about fast weight loss and he’ll tell you things like, “I cut 10 lbs overnight to make a weight class. It was easy - I just sweated it off.”

You’ve also probably seen people that went on some extreme induction program or a lemon juice and water fast for the first week and dropped an enormous amount of weight. But once again, you can bet that a lot of that weight was water and lean tissue and in both cases, you can bet that those people put the weight right back on.

The main potential advantage of any type of induction period for rapid weight loss in the first week is that a large drop on the scale is a motivational boost for many people (even if it is mostly water weight).

Why do you hear so many diet and fitness professionals insist on 2 lbs a week max? Where does that number come from? Well, aside from the fact that it’s a recommendation in government health guidelines and in position statements of most nutrition and exercise organizations, it’s just math. The math is based on what’s practical given the number of calories an average person burns in a day and how much food someone can reasonably cut in a day.

How Do You Lose More Than 2 Pounds Per Week?
Can you lose more than 2 lbs of pure fat in a week? Yes, although it’s easier in the beginning. It gets harder as your diet progresses. How do you do it? My rule is, extraordinary results require extraordinary efforts. An extraordinary effort means a particularly strict diet, as well as burning more calories through training because you can only cut your calories so far from food before you’re starving and suffering from severe hunger.
Simply put, you need a bigger calorie deficit.

If you have a 2500 calorie daily maintenance level, and you want to drop 3 lbs of fat per week withe diet alone, you’d need a huge daily deficit of 1500 calories, which would equate to eating 1000 calories per day. You would lose weight rapidly for as long as you could maintain that deficit (although it would slow down over time). Most people aren’t going to last long on so little food and they often end with a period of binge eating. It’s not practical (or fun) to cut calories so much and in some cases it could be unhealthy.

The other alternative is to train for hours and hours a day, literally. People ask me all the time, “Tom, how is it possible for the Biggest Loser contestants to lose so much weight? Well first of all they’re not measuring body fat, only body weight. Then you have the high starting body weights and the large water weight loss in the beginning. After that, just do the math – they’re training hours a day so they’re creating a huge calorie deficit.

But without that team of trainers, dieticians, teammates, a national audience and all that prize money, do you think they’d be motivated and accountable enough to do anywhere near that amount and intensity of exercise in the real world? Would it even be possible if they had a job and family? Not likely, is it? It’s not practical to do that much exercise, and it’s not practical to cut your calories below a 1000 a day and remain compliant. If you manage to achieve the latter, it’s very difficult not to rebound and regain the weight afterwards for a variety of physiological and psychological reasons.

For Fast Fat Loss: Less Food Or Harder Training?
Trainers are becoming more inventive these days in coming up with high intensity workouts that burn a large amount of calories and really give the metabolism a boost. This can help speed up the fat loss within a given amount of time. But as you begin to utilize higher intensity workouts, you have to start being on guard for overtraining or overuse injuries.That’s why strict nutrition with an aggressive calorie deficit is going to have to be a major part of any fast fat loss strategy. Unfortunately, very low calorie dieting has its own risks in the way of lean tissue loss, slower metabolism, extreme hunger, and greater chance of weight re-gain.

My approach to long term weight control is to lose weight slowly and patiently and follow a nutrition plan that is well balanced between lean protein, healthy fats and natural carbs and doesn’t demonize any entire food group. To lose fat, you simply create a caloric deficit by burning more and eating less (keeping the nutrient density of those calories as high as possible, of course).

But to achieve the extraordinary goals such as photo-shoot-ready, super-low body fat or simply faster than average fat loss, while minimizing the risks, I often turn to a stricter cyclical low carb diet for brief “peaking” programs. I explain this method in chapter 12 of my e-book Burn The Fat, Feed The Muscle (it’s my “phase III” or “competition” diet).

The cyclical aspect of the diet means that after three to six days of an aggressive calorie deficit and strict diet, you take a high calorie / high carb day to re-feed the body and re-stimulate the metabolism. Essentially, this helps reduce the starvation signals your body is receiving. It’s also a psychological break from the deprivation which helps improve compliance and prevent relapse.

The higher protein intake can help prevent lean tissue loss and curb the hunger. A high protein diet also helps by ramping up dietary thermogenesis. A high intake of greens, fibrous vegetables and low calorie fruits can help tip the energy balance equation in your favor as fibrous veggies are very low in calorie density and some of the calories in the fiber are not metabolizable. Healthy fats are added in adequate quantities, while the calorie-dense simple sugars and starchy carbs are kept to a minimum except on refeed days and after (or around) intense workouts.

There’s No Magic, Just Math
In my experience, a high protein, reduced carb approach in conjunction with weights and cardio can help maximize fat loss – both in terms of increasing speed of fat loss and particularly for getting rid of the last of the stubborn fat. It helps with appetite control too. But always bear in mind that the faster fat loss occurs primarily as a result of the larger calorie deficit (which is easily achieved with sugars and starches minimized), not some type of “low carb magic.” If your diet were high in natural carbs but you were able to diligently maintain the same large calorie deficit, the results would be similar.

I’m seeing more and more advertisements that not only promise rapid weight loss, but go so far as saying that you’re doing it wrong if you’re losing “only” two pounds per week. “Why settle” for slow weight loss, they insist. Well, it’s certainly possible to lose more than two pounds per week, but it’s critically important to understand that there’s a world of difference between rapid weight loss and permanent fat loss.

It’s also vital to know that there’s no magic in faster fat loss, just math. All the new-fangled dietary manipulations and high intensity training programs that really do help increase the speed of fat loss all come full circle to the calorie balance equation in the end, even if they claim their method works for other reasons and they don’t mention calories burned or consumed at all.

Beware of The Quick Fix
Faster fat loss IS possible. My question is, are you willing to tolerate the hunger, low calories and high intensity exercise for that kind of deficit? Do you have the work ethic? Do you have the supreme level of dietary restraint necessary to stop yourself from bingeing and putting the weight right back on when that aggressive diet is over? Or would you rather do it in a more moderate way where you’re not killing yourself, but instead are making slow and steady lifestyle changes and taking off 1-2 lbs of pure fat per week, while keeping all your hard-earned muscle?

Remember, 1-2 pounds per week is 50-100 pounds in a year. Is that really so slow or is that an astounding transformation? You don’t gain 50-100 pounds over night, so why should anyone expect to take it off overnight? Personally, I think short-term thinking and the pursuit of quick fixes are the worst diseases of our generation.

If you want to be one of those “results not typical” fat loss transformations, it can be done and it may be a perfectly appropriate short-term goal for the savvy and sophisticated fitness enthusiast. It’s your call. But when you set your goals, it might be wise to remember that old fable of the tortoise and the hare, and buyer beware if you go shopping for a fast weight loss program in today’s shady marketplace.

Train hard and expect success,
Tom Venuto
Fat Loss Coach
http://tinyurl.com/qz6h89

About the Author:
Tom Venuto is a fat loss expert, lifetime natural (steroid-free) bodybuilder, independent nutrition researcher, freelance writer, and author of the #1 best selling diet e-book, Burn The Fat, Feed The Muscle: Fat-Burning Secrets of The World’s Best Bodybuilders & Fitness Models (e-book) which teaches you how to get lean without drugs or supplements using secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: http://tinyurl.com/qz6h89

Once you have made up your mind to lose weight, you should make that commitment and go into it with a positive attitude. We all know that losing weight can be quite a challenge. In fact, for some, it can be downright tough. It takes time, practice and support to change lifetime habits. But it's a process you must learn in order to succeed. You and you alone are the one who has the power to lose unwanted pounds.

Think like a winner, and not a loser - - remember that emotions are like muscles and the ones you use most grow the strongest. If you always look at the negative side of things, you'll become a downbeat, pessimistic person. Even slightly negative thoughts have a greater impact on you and last longer than powerful positive thoughts.

Negative thinking doesn't do you any good, it just holds you back from accomplishing the things you want to do. When a negative thought creeps into your mind, replace it reminding yourself that you're somebody, you have self-worth and you possess unique strengths and talents. Contemplate what lies ahead of you. Losing weight is not just about diets. It's about a completely new you and the possibility of creating a new life for yourself. Investigate the weight loss programs that appeal to you and that you feel will teach you the behavioral skills you need to stick with throughout the weight-loss process. First, you should look for support among family and friends. It can be an enormous help to discuss obstacles and share skills and tactics with others on the same path. You might look for this support from others you know who are in weight loss programs and you can seek guidance from someone you know who has lost weight and kept it off.

There are success stories across the country today. On television and in newspapers, magazines and tabloids about people who have miraculously lost untold pounds and kept it off. In all instances they say their mental attitude as well as their outlook on life has totally changed.
Diets and weight loss programs are more flexible now than they once were and there are many prepared foods already portioned out. They are made attractive and can be prepared in a matter of minutes. Low-fat and low-calorie foods are on shelves everywhere.

You will probably need to learn new, wiser eating skills. You will want a weight loss regimen that gives you some control, rather than imposing one rigid system. Look for one that offers a variety of different eating plans, so you can choose the one that's best for you.

Keep in mind, too, that your weight loss program will most likely include some physical exercises. Look at the exercising aspect of your program as fun and recreation and not as a form of grueling and sweaty work. The fact is that physical fitness is linked inseparable to all personal effectiveness in every field. Anyone willing to take the few simple steps that lie between them and fitness will shortly begin to feel better, and the improvement will reflect itself in every facet of their existence.

Doctors now say that walking is one of the best exercises. It helps the total circulation of blood throughout the body, and thus has a direct effect on your overall feeling of health. There are things such as aerobics, jogging, swimming and many other exercises that will benefit a weight loss program. Discuss the options with your doctor and take his advice in planning your exercise and weight loss program.

Click here for more informaton on starting your own fitness plan.

By Nick Nilsson
Have you ever wished for a diet where you ate bacon, eggs,
red meat, butter and sausage all day? Surprise!
It's not the Atkins Diet.

The Atkins Diet has been in existence for over 30 years and has enjoyed a surge in popularity over the last few years.

Pioneered by Dr. Robert Atkins, the theory behind the Atkins Diet is simple. Your body prefers to utilize carbohydrates (such as in grains, cereals, breads, etc.) for energy and will burn them first prior to body fat. By cutting down dramatically on carbohydrates in your diet, you force your body to burn fat for energy.

Reducing the carbohydrates in your diet puts your body into a state called "ketosis." This word is derived from the "ketones" that are used by your body for energy when sugars/carbs aren't available. When you are in this state of ketosis, your body is producing ketones from your fat that is being burned for energy. Ketones are essentially the leftovers from this process and are used in place of sugar in the body.

One of the major misconceptions about the Atkins Diet that has been widely reported is that you can or should eat extremely unhealthy, fatty foods all the time. This is not actually true. Dr. Atkins recommends that you limit your intake of these types of foods (e.g. butter, sausage, bacon, etc.) and instead focus on healthy fats such as olive oil, fish oil, nuts, etc.

The Atkins Diet has many positives and negatives that have been associated with it. Some of the positives include:
•Rapid Weight Loss - though the first couple of days the majority of weight lost is water, your body does become more efficient at fat burning and you do lose fat.

•Reduced Mood or Energy Swings - eating carbohydrates (especially sugary ones) can lead to mood and energy swings. This is often seen as the post-lunchtime or afternoon energy crash. When you eliminate the carbs, you eliminate the source of this problem.

•Reduced Consumption of Refined Foods - highly refined foods are the source of many health problems. The more processed a food is, the less nutrients are generally in it. The Atkins Diet encourages a focus on the consumption of more natural state foods such as vegetables, lean meats, fish, eggs and healthy oils.
Some of the negatives that have been associated with the Atkins Diet include:

•Rapid Regaining of Lost Weight - this can happen when a person comes off the Atkins Diet. They regain all the weight they lost. One of the major reasons for this is that when you eliminate the carbs from your diet for a long period of time, your body becomes more sensitive to them. When you go back to your regular eating habits (which may not have been great to begin with), your body reacts more strongly to the sugar and carbs in foods, leading to weight gain. This weight gain can be reduced by easing off the Atkins Diet gradually rather than by feasting on carbohydrates.

•Lack of Food Choices - it can be difficult to find things to eat that are low carb. Most grocery stores are primarily stocked with carbohydrate-laden foods and it can get boring eating the same things over and over again. Luckily, with the popularity of the Atkins diet and other low carb diets, there are many delicious recipes available to help alleviate this boredom.
The Atkins Diet may not be for you but by incorporating some of the principles in it, such as lowering your carbohydrate intake and eating more natural-state foods, you may find that you can achieve great results without ever having to restrict yourself. It may take a little longer but the results will be more permanent as it is more of a lifestyle change than a diet.

------------------
Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 16 years. Nick is the author of a number of bodybuilding eBooks including "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of" all available at http://hop.clickbank.net/?msfitness1/betteru. He can be contacted at betteru@fitstep.com.

The Five Dreaded Words
Avoid "I'm Not in the Mood" with Some Libido-Lifting Tips

Tell me if you can relate to the following experience:

A long week of work has finally reached its end. Sure, the week was difficult, but the main reason for its lengthiness was due to anticipation -- anticipation of what the weekend held in store.

All weekends are great. But this weekend was billed to be WAY above average. Why? Because you were spending it with your significant other, away from it all, in one of the finest of hotels your city has to offer. And if a little bit of luck was on your side, it would turn out to be one of the more memorable "experiences" of a lifetime -- ahem, if you know what I mean (and I think you do).

Turns out, things didn't go as planned. The hotel was great, and the decor was to die for, but The Five Dreaded Words were spoken, the ones that always put the kibosh on a romantic night of lovemaking: "I'm not in the mood."

Each one of us have either felt or heard these words spoken before, and whether you're the giver or the receiver, it's never pleasant. Sex is a HUGE part of a relationship, and when opportunities for lovemaking go by the wayside, it frequently diminishes forthcoming opportunities -- whether it's due to fear of the same thing happening again, or the lowering of expectations.

The key, of course, is to have that "motivation" within you at all times so those Five Dreaded Words are never spoken. Here's a small helping of ways in which to keep your libido lifted so you can avoid the 5DW :

Diet

Skeptics argue that keeping one's libido lifted through diet is a self-fulfilling prophecy; in other words, if you think almonds or chocolate will lift your libido, odds are good they will.

But scientific evidence -- not psychosomatic hogwash -- suggests that certain foods do, indeed, lift one's libido. For example, a study from Southwestern University found that coffee beans lift the libido of females. For men, the love-lifting libation is tea, specifically Damiana tea. Alternative health expert Dr. Sarah Brewer says the ingredient responsible for increasing male libido in this tea is called gonzalitosin. This ingredient sends a tingling sensation to the penis.

As a man, all I can say is, "Say no more!"

Supplements

Supplementing with vitamins and minerals are, hopefully, a normal part of your daily regimen, but specific supplements provide a great boost to your sex drive. Take St. John's Wort as an example.

St. John's Wort has a multitude of benefits -- from improving one's mood to improving one's mind -- and those benefits can be found in the bedroom. Because of its mood-improving properties, studies have shown that 60 percent of people formerly uninterested in sex regained their interest after taking St. John's Wort.

Care for two more? Try ginseng and gingko biloba on for size (and no, I don't mean that kind of size). Ginseng is one of the earliest herbs to be widely marketed in the United States, and it's taken by millions of people regularly for the natural boost of energy it provides. So for people whose energy levels leave them pooped time comes for whoopee, ginseng is just the thing.

As for gingko biloba, this oddly-named herb stimulates blood flow throughout the body and brain (which explains why it's taken by those who have a hard time remembering things). As blood flow improves its flow throughout the body, it serves as the perfect elixir for those who have a hard time getting a, shall we say, "hard on."

Research published in the Journal of Sex Education and Therapy found that men who took gingko biloba regularly were able to maintain erections after six months (granted, gingko biloba is not an overnight healer, but the improvement took place, and it took place without the negative side effects that always accompany male impotency drugs).

A low libido may feel like something that's out of your hands; something that will come back on its own in its own due course. That may be the case, but more often than not, it can be through our every-day actions and lifestyle.

For more information on the "Why?" and "How?" of libido, you may want to check out a great new website I've discovered. At http://www.lowpressuresex.com/aff/Msfit31 you'll discover some of the hidden reasons why your libido has been slumping for so long, but more importantly, how to get it on the upswing quickly, painlessly, and naturally.

I hope you'll take this opportunity and visit http://www.lowpressuresex.com/aff/Msfit31 today. By the time your next weekend getaway comes around, you'll thank me (and your partner will thank you).

I recommend you visit their website immediately, where you'll get a crash course on how this issue has affected me personally; more information on the links between what's 'down there' and hypertension; and most important of all, how you can improve the health of your body and your relationship...all-naturally.

http://www.lowpressuresex.com/aff/Msfit31


Source:
thirdage.com/sex/23-ways-to-lift-your-libido

Does Hoodia Really Work For Fat Loss?
By Vince DelMonte

If you are anxious to get fat loss going, you've likely looked into the diet supplement, hoodia. Hoodia gordonii is a plant that was used in South African many years ago by hunters who would need to go for long durations of time without food and grows very slowly in harsh conditions and needs to be harvested for four to five years before it's ready.

But how well does Hoodia really work for fat loss? Many people turn to hoodia thinking it is the answer to all their prayers. Never hungry? Sounds like a dietary dream. After all, following a diet should be easy if you never have any feelings of hunger, shouldn't it?

Unfortunately, it isn't so simple.

First off, if you are a trying to get a lean, sexy midsection, not eating is the last thing you want to be doing. Sure, you definitely will need to eat less in order to lose body fat, but if you aren't eating enough, you'll actually just lose muscle rather than body fat. Since muscle tissue is your calorie-burning engine, destroying it would be counterproductive to getting the results you want.

Who wants a slower metabolism at the end of the day? That'll just make further fat loss next to impossible.

If hoodia is affecting your natural hunger signals, it will be hard to get in the foods that you do need - the foods that will work with your body to lose the body fat while still keeping muscle tissue intact.

Secondly, you must understand that hoodia is not a thoroughly tested product and cannot be deemed safe. If you take enough of it, it can actually damage your metabolism, causing a variety of thyroid issues that will be stuck with you into the future. While fat loss and getting abs is important, you must do it a healthy way so that you don't do anything disrupting to your health.

Finally, hoodia diet pills are by no means a proper method to losing abdominal fat. In order to lose abdominal fat, you're going to have to find a method that will be sustainable over the long term. If you think that you're just going to skip eating for the years to come, you are very mistaken. You will not get the proper nutrients you need to sustain life, therefore, to put it bluntly, using hoodia as a means to help you maintain fat loss could very well put you in the hospital with severe malnutrition.
What you need is a diet that supplies all the nutrients you need, while still being affective with stomach fat loss. Then, you'll also need to make sure this diet is something you can work into your lifestyle so that your abs aren't going to be just covered up by more body fat again once you move off the diet.

The more time you waste chasing after gimmicky supplements that only hurt you in the long run, the more time you spend without the results you are after.

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About the Author:
Vince DelMonte is the author of Your Six Pack Quest found at http://tinyurl.com/cy9hkuHe specializes in helping decipher the truths and myths about all the supplements such as hoodia that are marketed for helping you achieve a six pack.

By Registered Dietitian Jayson Hunter

It’s unfortunate, but true: Many women feel the need to starve themselves when they have twenty pounds they want to lose so they can look great for a special occasion. Whether it is a wedding, class reunion or some other special event there is a tremendous amount of pressure on women to look great. And this pressure often leads to the yo-yo dieting and weight gain that is so prevalent in our society today.

You know the pattern: You starve yourself and seem to drop a ton of weight fast. But then when you go back to your normal eating patterns you gain not only the weight you lost back, but you gain even more!

And it’s all the result of one thing: Starving your body of the nutrients it needs.
As you’ve probably read somewhere by now, your body’s metabolism actually burns more fat when it’s fed more often. So if you want to lose dress sizes and inches fast you need to be good to your body. And that means eating the foods it craves to help it melt fat.

So here are 5 simple steps you can follow to help you lose twenty pounds of pure fat. And these steps will help you keep the weight off and end – once and for all – the yo-yo dieting dilemma.
Oh, but before I forget, at the end of the five tips I will tell you about a website for you to visit where you can even more great FREE info and even a 30 day meal plan to make your life even easier!

1.Increase Non-Starchy Vegetable Intake
You have probably seen this many times before, but I guarantee it is one of the most important steps to losing weight. Why you ask? One reason is because eating non-starchy vegetables increases your fiber intake which makes you feel fuller quicker.
Another reason is that vegetables are energy consumers. It takes more energy to digest a vegetable than a type of carbohydrate. You could actually be in a negative calorie balance if you compared one carrot’s calories to the amount of calories it took to digest and utilize that carrot.
There are studies that show on average for those that ate 4 or more servings of non-starchy vegetables a day were the biggest losers when it came to weight loss.

2. Protein Should Be At Every Meal To optimally preserve your lean body mass while losing weight it is extremely important to consume some type of lean protein at every meal.
Protein is a great nutrient to prevent you from overeating because it will fill you up quicker.
It is also another nutrient that is energy costly, which means it takes more calories to digest and utilize protein than it does a carbohydrate.
Your best sources of protein are beef, chicken, fish, eggs, and dairy.

3. Eat Whole Grain Carbohydrates
Consuming whole-grain carbohydrates regulates your insulin levels and keeps your body from producing too much insulin. This, in turn, keeps you losing weight.
Large amounts of insulin promote fat storage and fast digesting or simple carbohydrates produce large amounts of insulin. You want to limit or avoid these fast digesting carbs.
By doing this you not only improve your health, but will speed up your fat loss.
Some studies believe that up to 70% of successful weight loss stems from keeping insulin levels in check and to do this means eating whole grains and avoiding simple carbs.

4. Eat More Healthy Fats
Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, or other Omega-3 products.
Healthy fats are great antioxidants. They also help with brain function and many other essential processes that take place in the body on a daily basis.
Essential Fatty acids also help prevent certain diseases such as heart disease and cancer. Some studies are starting to show that consuming Omega-3 products may boost your metabolism by as much as 400 calories a day.

5. Eat Frequent Meals
There is a direct correlation with eating patterns and volume of food consumed as well as insulin levels.
Eat 4-6 small meals day a day instead of the usual 2-3 large meals. Eating frequently will help regulate and boost your metabolism to burn more calories.
By eating smaller portions throughout the day, you tend to eat less food overall. You also control your blood sugars because, by ingesting a steady state of nutrients throughout the day, your body has no need to significantly elevate insulin levels to handle large amounts of food.

Now of course I do recommend you exercise while making these 5 changes to your diet because nutrition and exercise go hand in hand for fat loss. If you make these simple changes to your diet and take part in an exercise program that has you burning calories then you will drop dress sizes and inches quickly, safely and permanently.

Jayson Hunter RD, CSCS is the author of the Carb Rotation Diet. To discover the 5 absolute truths Every Serial Dieter Who Seeks Rapid-Weight loss MUST come to grips with visit The Carb Rotation Diet.

By Jason Ferruggia
Why is it that almost everyone you see working out in the gym does high volume body part splits? Today is Monday and in just about every gym in America that means it’s chest day. Tomorrow is back, Thursday is legs and Friday is arms…or something like that, I guess.

Why the lack of variety or rational thought? What is the need for all that training volume?

You need to understand that most forms of training have just been passed down for decades from one generation to the next, without the inclusion of rational thought. Sometime in the 60’s, sensible training programs started becoming less and less prevalent with the rapidly growing usage of anabolic steroids.

In the days of old, men like Steve Reeves and Paul Anderson trained with far more sensible, lower volume programs but these started to disappear during the 60’s. By the time Arnold got to Gold’s Gym in Venice for the first time, high volume, bodypart splits were the widely accepted way for everyone to train for size and strength.

This type of training is not based on deductive reasoning but just on the fact that “it’s what everyone else is doing.” The proponents of these training methods will always blindly tell you that “higher volume training is needed for hypertrophy gains.” Says who? I can tell you for a fact that the University of Chicago isn’t wasting time examining the effects of Jay Cutler’s marathon workouts. There are no studies saying that you need 8-12 sets per bodypart to grow. In fact there are studies that show the opposite; that one set is just as effective as three.

The proponents of this type of training will also tell you that higher volume training is associated with higher levels of growth hormone secretion. What they don’t tell you is that the level of GH increase is not enough to make any difference at all. In fact, almost anything you do elevates GH. Extreme temperatures elevate GH but my biceps don’t get bigger every time I take a shower. The increased GH secretion from training is so minimal that it is not enough to make the slightest difference whatsoever.

For the drug free lifter who does not possess muscle building genetics quite up to par with the Austrian Oak, training this way is a huge mistake. Not only does it drain your amino acid pool and glycogen stores but it dramatically enhances your recovery time between workouts. If you do 8-12 sets for chest on Monday you can not recover from that workout and be able to train again for seven days. So you are only getting one growth stimulus per week or fifty two per year. Now if you reduce your volume to the point where you can recover faster and more efficiently without draining your amino acid pool and glycogen stores so greatly, you can train bodyparts twice per week instead of once. Now instead of 52 growth stimulating workouts per year for each bodypart, you can now do 104. In fact, if your volume is kept low you can even get away with training bodyparts three times a week in certain situations. Now, which do you think will be more effective; 156 growth stimulating workouts per year or 52?

To train more often you absolutely have to lower your training volume. The total sets per workout should be kept low and the total sets per exercise should be even lower. There is no need to hit four sets of incline presses, flat bench presses and decline presses for your chest workout. Doing that is a form of neuroses; you think that you need to hit every angle and do and endless amount of sets to stimulate every last muscle fiber, but this is simply not the case.

The reason these training programs remain popular is because nobody wants to be told that they are wrong. Admitting your mistakes is something many people can’t do. It is why when something radically different is proposed, the high volume proponents get upset and offended. Nobody likes to have their ego bruised so they keep on doing and promoting the same old high volume workouts that they always have.

That’s fine, let them continue to do what they choose; personally I have way more important things to do than spend all of my waking hours in the gym. If I can get better results in a fraction of the time I will choose that option every time.

Cut your volume down, up your weights and intensity and get ready for the “what are you on” questions to start rolling in.

Jason Ferruggia is a world famous fitness expert who is renowned for his ability to help people build muscle as fast as humanly possible. He is the head training adviser for Men’s Fitness Magazine where he also has his own monthly column dedicated to muscle building. For more great muscle building information, please visit Muscle Gaining Secrets .

1.Try on a new outfit; or if you prefer to keep fitting into your favorite jeans try them on? - You know the ones that fit you nicely several years ago? Keep them. Keep trying them on to keep you in check to keep eating right and exercising.

2.Quality Does Matter - Take your time in your next fitness resistance training session. Each rep you perform as you lift your weights should last at least 4 seconds. In fact, the next time challenge yourself with your next training session by going as slow as you can go.

3.Keep track of your progress. Begin an accomplishments journal - each day, write down what you've accomplished that day to move you closer toward your fitness and/or life goals. DO NOT WRITE DOWN WHAT YOU HAVEN'T ACCOMPLISHED. What matters is what you ARE doing; we all need a long-overdue, well-deserved pat on the back on a regular basis.

4.Attitude is really everything - When it comes to living healthy. A negative attitude can sabotage the best-laid plans for your fitness and health goals. Living well is a direct correlation with a positive attitude. Surround yourself with positive people and influences, while you look for the good in daily business and personal activities.

5.Hire a personal trainer or fitness coach – It has proven that having a motivating and positive support system will help you stay with your goals long term. Do you have multiple pieces of exercise equipment that you bought on an infomercial late at night that you now hang your clothes on collecting dust?

6.Don't take bad advice - Take ONLY the advice of those people who look strong & healthy themselves, and, whom you know to be knowledgeable about health & fitness!

Favorite Quote; "Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it." – Plato Greek Philosopher

-Supplement: Supplements are a great way to ensure your body is receiving its optimal nutrient intake. This will allow your body's metabolism to run at full speed. Weight loss supplements can also be a great way to help you control your appetite and speed up your metabolism while making these necessary changes in your lifestyle. Such as: L-Carnitine, Essential fatty Acids, Cla, Glutamine, BCAA's, Meal Replacement Protein powders (MRPs), Whey Protein, and Flaxseed oil.

4. To lose body fat Now, develop positive habits!In order for the above three fast fat loss tips to work, you must develop positive habits so that they get done.

You will lose body fat and it can happen quickly, DON'T give up! You'll have all the tools that you will ever need right here with me, as your trainer. I do this for a living and helping people get toned and lose body fat is the purpose of my career.

Visible weight loss results and new experiences from life. Start resistance training, burn calories during cardio, enjoy good foods and develop positive habits.

To lose body fat is a life long journey, and on each step you become a better person and learn new skills to conquer life's challenges. Starting a weight loss program will improve many areas of your life.

Fitness and Nutrition Facts: Weight Loss Facts

If your goal is to lose fat; changing our eating behavior is one of the critical lifestyle changes necessary to successfully lose fat and keep it off.

1. Eliminate processed and junk foods as much as possible. Keep it mostly natural like mostly fresh fruit, veggies, and whole grains.

2. Make sure you get enough lean protein, at least 1 gram per pound of lean bodyweight. Choose from Beans, Nuts, seeds, fish, poultry, lean meats, eggs, and low fat or non fat milk.

3. Fats can be extremely beneficial, even when you're trying to lose weight! Increasing your intake of flaxseed oil and CLA can help keep you body burning fat more efficiently.

4. Yes, you do need your carbs- Choose mainly whole grains, legumes, and beans. Stay away from refined grains, like white bread and rice. Keep sugars to a minimum!!

5. Drink your water a minimum; you should drink 64-ounces a day and more if you can.

5. Fiber is very important if you want to lose weight. They keep you feeling fuller for longer. Fiber- rich foods: vegetables, sweet potatoes, wholegrain pastas and brown rice.