Health And Weight Loss Blog | conquerweightloss.com

Lose Inches Around Hips Fast And Easy - A Proven Way To Finally Melt Fat Off Fast

2010-03-09T16:46:00.000-05:00

Have you been wondering "how do I lose inches around my hips"? Have you been bombarded with many different "tips, tricks, and diets" but nothing ever seems to work? Well, read on to learn more about works best to lose inches off your waist and hips incredibly fast, easy, and permanently!

Okay, in order to lose inches off your waistline and burn away stubborn fat, there are two critical steps that must be followed in order to produce phenomenal results.

Step #1 - The first thing I recommend for you to do is to improve your daily diet. Eating the right foods at the right time and at the right amount will make a huge difference in how fast you can lose weight and fat. When you eat properly and avoid those "fad diets" you see out here (low carb, low fat, low calorie, etc.), you will prevent your metabolism from decreasing.

Step #2 - Speaking of the metabolism, this is the next most important step in order to lose inches around your hips. If your metabolism is running strong through out the entire day, you will "automatically" melt away several inches of fat... even while you sleep!

Now, to really maximize fat loss, what you want to do is to combine both steps above into one.

That's right, what you want to do is use proper nutrition to boost your metabolism. The reason why is because there are many ways to boost your metabolism, but if you stick with 100% all natural methods such as simply eating properly, not only will your metabolism skyrocket to the maximum peak... it will stay running strong through out the entire day!

A good way you can use proper nutrition to boost your metabolism is to eat multiple times through out the day. Instead of eating the usual 2-3 large meals daily, divide your meals into 4-5 smaller meals for you to eat during the day. This is not as difficult as it may sound. All you need for a meal is something as small as a piece of fruit, a half of wheat bagel, and some sliced veggies for example. You could also even have a protein shake as a small meal!

Eating smaller meals through out the day will keep your digestive system active which will cause a boost in your metabolism. Also, by eating more frequently through out the day, you will find yourself not being hungry all the time!

So, if you want to effectively lose inches around your hips, the first thing you should do is make sure that you are getting proper nutrition each and every day. Secondly, make sure that you are naturally boosting your metabolism to the maximum peak.

A good online diet system that is based around those two critical steps above will make it much more easier to firstly simply just get started with dieting, and secondly, making it easier to stick with.

>>Click Here For The Most Effective Diet To Lose Inches Off Your Hips IN 2 WEEKS!<<

Proven Ways To Burn Belly Fat Fast - Melt Away Fat Fast With These Tips!

2010-02-24T15:13:00.003-05:00

Do you want to finally burn belly fat fast and lose a lot of weight without all of the headaches that come along with dieting? Well, take a little time out of your day and read on to discover what truly does work to get a flatter midsection lightning fast!

Alright my friend, now the first thing I would like to share with you is something that I learned very quickly when I started dieting. And that would be to make sure that you are sticking with nothing but all natural methods of weight loss and fat loss. I found myself getting caught up with those diet pills, fad diets, celebrity diets, etc. and all they did was cause me yo-yo weight loss and "retained" body fat!

Okay, let's talk about what "truly" does work to burn belly fat off fast shall we?

1.) Ab Exercises - My friend, ab exercises will NOT get rid of belly fat. Believing that was how to do it was a mistake I made early on! All ab exercises do is "tone" the muscles under the fat... not remove it.

The best type of exercises to do to get rid of not just stubborn belly flab, but also total body fat, is:

* High intensity exercises (sprints, incline treadmill, sports, etc.)
* Weight training (I highly suggest that you focus more on compound weight training such as bench pressing, squats, dead-lifts, etc. because they burn off the most calories and build muscle the fastest.)

2.) The Best Nutrients - What you should try to make sure you get a lot of in your diet is protein. Getting plenty of protein allows for proper development of muscle tissue. The more muscle tissue you have on your body, the faster and more consistently you'll "automatically" burn away stubborn fat!

Don't worry too much about carbs, just make sure that you are getting complex carbs (fiber)... not simple carbs (sugar based carbs such as white bread, sugar, white rice, sweets, etc.). Of course make sure that you also get plenty of foods rich in vitamins, minerals, and healthy fats (monounsaturated) for best results.

3.) Your Internal Fat Burning Machine - Now, if you really want to flatten your belly as quickly as possible, the best thing you can do is to combine getting proper nutrition with skyrocketing your metabolism to it's peak. This is something I did which made all the difference with how quickly I was able to lose my stomach fat, total body fat, and lose a lot of weight. In fact, I successfully ended up flattening my belly and dropping a whopping 50 lbs. in 8 weeks by "tricking" my metabolism into elevating to the maximum peak!

>>CLICK HERE To Lose 9 Pounds & Melt Away Belly Fat In 11 Days!<<

Drop 15 Pounds In 3 Weeks - The Top 3 Ways To Drop 15 lbs Of Fat Fast & Easy!

2010-02-23T12:17:00.004-05:00

Have you been constantly trying to find out how can you possibly drop 15 pounds in 3 weeks but no diet ever seems to workout the way it said it would? Listen, I know exactly how you feel because I went through the same exact thing a couple of years ago! Take just a couple of minutes out of your day to read on and discover what worked for me to quickly, easily, and permanently drop 15 pounds in 3 weeks.

- Nutrition -

As far as nutrition is concerned, what I primarily focused on was making sure I was getting plenty of:

* Protein
* Complex carbs (fiber)
* Healthy fats (monounsaturated, Omega)
* Vitamins & minerals (fruits and lots of green veggies)

Also, in regards to proper nutrition, what I also made sure that I did was eat multiple times daily instead of just eating 3 big meals. What this did was skyrocket my metabolism and it also kept me from getting hungry and suffering from those "sweet tooth" cravings that cause many dieters to fail with their plans!

- Water -

The day I started drinking a lot of water, I immediately started seeing results!

Drinking plenty of water each day will most certainly help you drop 15 pounds in 3 weeks easily, quickly, and effortlessly. The reason why is because with the more water you drink, this is what happens:

* Firstly, you will be getting rid of excess water weight. Therefore, once you start drinking plenty of water each day, you are going to be going to the bathroom quite frequently... and this is a good thing!

* Secondly, you will be flushing harmful toxins out of your body that could be keeping you fat. And no, you don't need some special ingredients to do this, just simply start drinking a ton of water (I'll let you know how much in a second).

* Thirdly, with drinking plenty of water, you are allowing all of the nutrients from the foods you are eating to be distributed effectively through out your body and will also help in proper muscle development and fat metabolizing.

Now, how much water should you drink? A good rule of thumb I follow is to drink 1/2 your body weight in ounces. For example, if you weigh 200 pounds, then you simply should drink 100 gallons (just kidding!), I mean 100 ounces a day for best results.

- Exercise -

Now, as far as exercise is concerned, the primary thing I focused on to help me drop 15 pounds in 3 weeks was building lean muscle (especially larger muscle groups such as the legs, back, and chest). The reason why is because that the more lean muscle tissue you have on your body, the more your body will automatically burn away pounds of stubborn fat... even while you sleep!

>> CLICK HERE To Learn More About The Most Effective Diet Program To Lose 15 Pounds In 3 Weeks! <<

How to Get a Flatter Stomach Fast? The Top 3 Ways to Get a Flat Stomach Fast and Easy!

2010-02-21T13:46:00.003-05:00

Have you been trying every kind of diet and/or exercise plan to get a flatter stomach but nothing seems to be working to get you the results you've been wanting? Take a couple of minutes out of your hectic day to read on and discover 3 simple steps that helped me and will help you get a flat stomach quickly, easily, and 100% naturally!

Step 1 - Let's Take A Walk To The Kitchen - Alright, now that we are in the kitchen, let's get it stocked with the perfect foods to help lose stomach fat! Here's your shopping list:

Foods rich in protein (chicken/turkey breast, egg whites, protein shakes, beans, nuts)

"Good" carbs (fiber) (beans, lentils, whole grain breads and rices, green veggies such as broccoli and spinach)

"Good" fats (monounsaturated) (fish such as salmon, olive oil to cook with and use on salads, etc., nuts such as almonds)

Vitamins/Minerals (this is a no brainer... fruits and veggies!)

Now that we have a shopping list, let's figure out "how" to eat these foods to get a flatter stomach. The best thing to do is break these foods up into 4-5 small meals for you to eat through out the day instead of 3. The reason why is firstly you will boost your metabolism, and secondly, you will avoid being hungry all the time!

Step 2 - Let's Head On Over To The Gym - Is your gym bag packed and ready to go? Alright, now let's head on over to the gym! The first thing to do is don't even look at that treadmill machine just yet, we're going to save that for later! We're going to focus firstly on building lean muscle... because the more muscle tissue you build (no matter if you are man or woman), the faster and more effectively you are going to get a flatter stomach!

Alright, what you should focus on when building lean muscle is on the larger muscle groups for the most part (legs, back, chest, etc.). The best types of workouts for the larger muscle groups would be bench presses or push-ups, squats, and dead-lifts.

After you are finished with your weight training, hop on the treadmill and set it to a 7-10 degrees incline and a speed of 2.8. Workout for 15-20 minutes.

Step 3 - Let's Fire Up Our Fat Burning Engine - Alright, now that we are eating better and exercising better, what we now need to make sure is happening is that our metabolism is running strong. Why? Well, the faster your metabolism is, the faster, the more consistent, and the more permanently you'll lose total body fat! Some things you can do to boost your metabolism would be:

A. Eat 4-5 small meals daily instead of 3.

B. Add spices to your foods (such as cayenne pepper).

C. Drink plenty of ice cold water daily.

So, if you have been trying to get a flatter stomach and nothing has been working for you, try those 3 steps above... and stay 100% consistent.

How to Lose Fat and Gain Muscle at The Same Time - 4 Proven Steps to Make it Possible!

2010-01-24T13:01:00.000-05:00

Have been wondering how to lose fat and gain muscle at the same time? Well, in today's post you'll discover 4 proven steps to make this greatly desired goal a reality! Read on to learn more...

Step 1. - Get A LOT of protein in your diet. I recommend for you to get lean chicken breast, lean turkey breast, protein shakes before and after you workout, egg whites, etc.

Step 2. - Take BCAA and glutamine supplements. The reason for incorporating these supplements into your supplement stash is that they will most certainly help you to not only gain lean muscle, but also maintain lean muscle. These supplements are safe, effective, and very affordable ($9-$12).

Step 3. - A proven type of exercise to lose fat and gain muscle at the same time is high intensity cardio such as H.I.I.T (high intensity interval training). That type of workout burns fat without tapping into muscle tissue. Long extensive cardio is what will begin to tap into muscle tissue after burning fat.

Some examples of H.I.I.T are sprinting and alternating speed/intensity with workout equipment such as a treadmill, bike, elliptical, etc.

Step 4. - Lift, lift, lift, and lift some more! Obviously, the more you weight train, the more muscle tissue you'll build. What I recommend for you to do is to make sure you focus more on compound weight training (bench presses, squats, dead lifts, etc.) since those workouts build the muscle, burn the most calories, and will increase overall strength.

So, if you have been confused on how to lose fat and gain muscle at the same time, I recommend you follow those 4 steps above so you can achieve this once thought "impossible" goal!

I also highly recommend the Fat Burning Furnace online health and fitness program if you want a diet aimed at helping you lose fat and gain muscle fast, easy, and right in the comfort of home. Learn more about this program at http://www.GetRidOfFatNow.info

H.I.I.T - High Intensity Interval Training - The Best Fat Burning Exercise?

2010-01-12T14:21:00.000-05:00

Without question, High Intensity Interval Training is one of the most effective means available for rapidly losing body fat and improving your cardiovascular conditioning, and is in my opinion, the best fat burning exercise. Not only do you burn many more calories while you're performing the training, you also stimulate your metabolism to a far greater degree than with lower intensity training, which is traditionally hailed for fat loss.

You're going to learn exactly how to perform various types of high intensity interval training to maximize your results. For a full discussion of the advantages of high intensity training over low intensity training, read the following article, which explains it detail:

What Do You Mean Low-Intensity Training Isn't The Best For Fat Burning?

Even though it's more challenging than low intensity training, High Intensity Interval Training offers tremendous benefits to you:

It burns more calories than low intensity training, meaning you can burn more fat in shorter workouts.
Higher intensities stimulate your metabolism far more AFTER the workouts than lower intensity training. This means you continue to burn calories and fat for long periods after you're done training. Not so with low intensity training.
Training at higher speeds, such as with high intensity training can dramatically improve sports performance. Football players can sprint faster and recover more quickly between plays. Tennis players can keep chasing down balls during longer points. Even endurance athletes can benefit by teaching their bodies to work at a faster pace!

In general, interval training is best done 2 or 3 times per week. It is a challenging form of cardio and requires recovery time in between sessions. Interval sessions can last anywhere between 5 to 30 minutes or more, depending on the fitness level of the trainer and the style of intervals being done.

How To Do It:

Interval training is based on a very simple concept: go fast then go slow. Repeat. It sounds easy, but within this simple formula lies a tremendous number of possible variations and strategies you can employ to take full advantage of the power available to you.

Interval training can be performed on almost any cardiovascular machine (including the treadmill, stair machine, stationary bike, elliptical trainer, etc.) as well as almost any type of cardiovascular exercise (such as cycling, swimming, running, etc.).

Though the examples I will go through below use time as a measure for intervals, you can also very easily use distance as your guide. For example, you can sprint between two telephone poles then walk to the next one. You can sprint the length of a football field then walk the width. You can even run up a flight of stairs then walk back down. The variations you can do are truly endless!

Ready to get started with this best fat burning exercise? Here are a number of different types of interval training you can use:

1. Aerobic Interval Training

Aerobic Interval Training is very beneficial for rapidly improving your aerobic conditioning as well as burning fat. It will even help you build up your endurance faster than long-duration cardio! It is also a very good introductory format for starting interval training. If you are new to interval training, I highly recommend beginning with Aerobic Intervals.

This type of interval training involves relatively long work periods and shorter rest periods. Work periods are generally 2 to 5 minutes long in this type of training. The idea is not to take it easy for that work time but to work at a speed that challenges you to be able to make it to the end of that work interval. Your 2 minute interval pace is, therefore, going to be significantly faster than your 5 minute interval pace.

The rest interval for this type of training is between 30 seconds to a minute. Naturally, the shorter the rest period, the tougher the training will be. Too much rest will allow your body to recover too much, lessening the overall training effect of the exercise.

Here are some examples of a number of different intervals you can use in your training:

Work - Rest
2 min. 30 sec.
5 min. 1 min.
3 min. 45 sec.
2 min. 1 min.
5 min. 30 sec.

When using these intervals, you can choose to stick to the same time intervals (e.g. do 2 minutes hard and 30 seconds slow for the duration of the workout) or mix it up with different time intervals as you go through your session. This type of training can generally be done for about 20 to 30 minutes.

2. Maximal High-Intensity Intervals

This type of interval training is VERY high intensity and is VERY effective for fat loss and cardio training. You essentially push yourself to the maximum on every single work interval you do! This type of training is extremely effective when training for sports that require all-out repeated efforts, such as football, soccer, hockey, etc. If you want to get faster and recover faster, this is the type of training for you.

This type of training sends very powerful signals to the body and the metabolism. In addition to dramatically ratcheting up the body's metabolism, maximal-effort training also causes large amounts of Growth Hormone, one of your body's primary fat burning hormones (the Fountain of Youth Hormone, as it's sometimes referred to) to be released into the bloodstream. This two-pronged effect is very powerful for fat-burning.

Maximal Intervals are much shorter than Aerobic Intervals. Generally, the longest you'll be able to perform a maximal effort is around 30 seconds so all the work intervals are 30 seconds or less.

Rest periods can be short or long, depending how good of shape a person is in and/or how much they want to recover inbetween intervals. Shorter rest periods make the work intervals more challenging but the speed of the work will also drop quickly after a few intervals. Longer rest periods will allow the body to recover a little more, allowing faster speeds on more intervals. Rest periods should always be at least as long as the work periods. This is to allow enough recovery to be able to perform well on the next work period.

Here are some examples of Maximal work and rest intervals you can use in your training. As I mentioned above, you can stick with one time period through the whole session, or vary your intervals you go through the workout.

Work - Rest
30 sec. 30 sec.
30 sec. 1 min.
20 sec. 1 min.
10 sec. 30 sec.
30 sec. 2 min.

Since Maximal Intervals are so challenging, a person should not expect or try to be able to jump right in at a high level for a large number of intervals. It is very important to build yourself up gradually.

Start by performing five Maximal Intervals the first two sessions you do the training. The next two sessions, do six Maximal Intervals. Continue adding intervals in this step-up fashion until you are doing intervals for a maximum of 15 minutes straight. The exact number of intervals you do in a session will depend on the times you're using in your work and rest intervals.

Because Maximal Intervals are so challenging, you may find yourself getting too fatigued to perform at a fast pace as you get towards the end. When this happens, try doing Reverse Pyramid intervals. Instead of keeping your work interval the same, reduce it by 5 seconds every couple of intervals.

Here's a sample of how to do it:

Interval 1 - 30 seconds hard, 30 seconds rest.
Interval 2 - 30 seconds hard, 30 seconds rest.
Interval 3 - 25 seconds hard, 30 seconds rest.
Interval 4 - 25 seconds hard, 30 seconds rest.
Interval 5 - 20 seconds hard, 30 seconds rest.
Interval 6 - 20 seconds hard, 30 seconds rest.
Interval 7 - 15 seconds hard, 30 seconds rest.
Interval 8 - 15 seconds hard, 30 seconds rest.

3. Sub-Maximal High Intensity Intervals

Sub-Maximal intervals are excellent for burning fat and for building up your cardiovascular conditioning. This type of training will do each of these fat better than continuous-tempo, lower-intensity training.

This type of interval training is very similar in concept and execution to the Maximal interval style. The difference is, instead of pushing yourself as hard as you can on each work interval, you work at a pace that is somewhat below your max. This allows you to do more total work intervals during the session while still keeping your intensity levels high.

Most Interval programs on cardio machines follow this principle. The resistance/speed is increased to a higher level for a set period of time then reduced for a set period of time. The level is not so high that you must put your maximum effort into each work interval, but it is at a level you could not keep up for long periods.

This type of training is also very effective for fat loss and increasing the metabolism.

Intervals in this style can be longer, since you're not working at maximum speed, but not much longer. Work periods of 30 seconds to a minute and rest periods of 30 seconds to a minute work well for it. Here are some sample intervals you can use in your training:

Work - Rest
30 sec. 30 sec.
30 sec. 1 min.
1 min. 1 min.
1 min. 30 sec.
45 sec. 45 sec.

This type of training can be done for about 15 to 30 minutes, depending on the intensity level of the work.

4. Near-Maximal Aerobic Intervals

This is a unique form of interval training that I've been working with that basically combines Aerobic Interval Training with Maximal Interval Training to allow you to work at near-peak levels for long periods of time. This has the benefit of burning a tremendous amount of calories for longer periods of work time than is possible with normal intervals.

The work intervals themselves are short but the rest periods are much shorter! Instead of pushing yourself to the max on every interval, you work at a pace somewhat short of your max. This type of training allows you to perform near your max for longer periods of time. It is a very challenging and unique form of interval training.

Here's how it works:

Start with a work interval of 20 seconds and a rest interval of 5 seconds. Your pace should be one that you would only be able to keep up steady for about 1 to 2 minutes before having to stop. Do that pace for 20 seconds then go very slow for 5 seconds. Jump right back in and do that same pace for another 20 seconds then very slow for 5 seconds. Keep this cycle repeating for a designated period of time, e.g. 5 minutes, 10 minutes or 15 minutes.

Here are some sample intervals you can use with this training style:

Work - Rest
20 sec. 5 sec.
25 sec. 5 sec.
30 sec. 10 sec.
15 sec. 7 sec.
40 sec. 10 sec.

This type of training works very well with cardio machines that allow you to switch resistance instantly or very quickly (stationary bikes, stair machines or elliptical trainers often allow this). Machines that must cycle slowly through their speeds as they change do not work well for this (treadmills fall into this category). It can also be done with running then walking, cycling then pedalling slowly, or even swimming hard then stroking lazily. You'll find it very challenging to be having to constantly restart your momentum from almost scratch on every interval!

Please note: it's very important that you don't stop completely when you take your short rest period. Keep yourself moving during this time even if you're just moving very slowly!

5. Fartlek Training

No discussion of Interval Training would be complete with a reference to Fartlek Training. Translated from Swedish, "Fartlek" literally means "speed play." What is it? It's simple - Fartlek training is every type of interval rolled into one workout!

You can start by jogging for 5 minutes then walk for 30 seconds then sprint for 30 seconds then walk again then run fast for 2 minutes and so on. The idea is to train at a wide variety of speeds, distances and times in order to hit the widest variety of training parameters.

This type of training is an excellent way to keep your cardio interesting. You never have to do the same thing twice! This workout can last anywhere from 15 to 40 minutes, depending on the intensity at which you are working.

---

In conclusion, Interval Training is not a hard concept to wrap your head around: go fast then go slow! The various types of interval training I've explained above will definitely help you achieve your goals, whether they be rapid fat loss, high-powered sports performance or amazing cardiovascular capacity!

So, if you have been searching for the best fat burning exercise, then I strongly suggest you give H.I.I.T a try and see how powerful it is for yourself!

==> CLICK HERE For The Best At-Home High Intensity Program & Diet Program That I Highly Recommend If You Want
LIGHTNING FAST Results!

Today's post is a co-authored post by Avy Barnes and Nick Nilsson of MetabolicSurge.com

Best Upper Chest Exercises - The Top 3 Killer Workouts That Will Give You A Stronger Upper Chest!

2009-12-30T11:38:00.000-05:00

Are you looking for the best upper chest exercises that will give you more strength and more definition? In today's post, Nick Nilsson from Metabolicsurge.com and myself will go over the top 3 upper chest workouts that will get you results fast!

The upper chest/upper pec area just below the collar bones can be one of the toughest areas of the body to fully develop. The visual, proportional and functional benefits of building up this area are tremendous though!

Typically, when you read about working the upper chest, you will hear a lot about incline exercises such as incline barbell or dumbbell presses and incline flyes. While these exercises can be very effective, they don't work well for everybody.

If that sounds like you, these are the best upper chest exercises that you've been looking for. These exercises are especially powerful when used in conjunction with or even supersetted with incline presses or flyes. They will help hit those hard-to-reach upper-pec muscle fibers that are generally not worked with standard incline movements.

1. Upper Chest Cable Cross-Overs

You will need either a cable-cross over machine or a single high pulley for this exercise.

Get into position standing between the two high cross-over pulleys then take a small step forward. This small step forward puts more tension on the upper pecs at the start of the movement by increasing the stretch.

Bend over at the waist up to about 90 degrees.

The movement itself is very similar to the normal crossover. However, as you bring the cables in, you should push your hands forward of your body in a wide arc rather than bringing them directly down under your torso.

Essentially, you will be trying to bring the cable handles under your face rather than under your chest. This is the key to activating the upper pectoral fibers.

Keep your back arched and your chest puffed out and be sure to come around and forward as though sweeping your fist far out and around.

2. Lying Cable "Y" Flyes

The reason I call these "Y" Flyes is from the position of your body and arms on the bench when you do them.

Set a flat bench in the middle of the cable cross-overs (this exercise can also be done one arm at a time on a single low pulley if you don't have access to a full cross-over machine set-up). The end of the bench where your head will rest should be about 4 to 6 inches forward of an imaginary line between the two pulleys.

Use a moderate weight for this exercise as we'll be focusing on the squeeze of the upper pecs and the feel of the exercise, not the amount of weight we're using.

Grasp the cable handles then sit on the bench. Shift yourself forward on the bench so when you lay back onto the bench, your head is set a few inches forward of the pulleys.

You should notice that, at the bottom of the exercise, your arms are angled up and back, just like the "Y" I mentioned above.

Be sure to keep your elbows slightly bent but stiff during the movement. Also, don't let your upper arms get pulled down past parallel. The real value of this exercise is at the contracted position at the top of the movement.

Do the cable flye movement from there, bringing your hands together directly ABOVE YOUR FOREHEAD. This is critical because the angle of your arms in this track will throw the vast majority of the tension directly onto your upper pec area.

Squeeze the pecs hard at the top, lower down slowly and repeat.

3. Side Lying Incline Dumbbell Flyes

Lie on your side on an incline bench (if you can set the angle, use about 30 degrees). Your shoulder should be set just off the forward edge of the bench so you can move the arm freely up and down. Your feet should be set somewhat apart on the floor to provide greater stability and pushing power.

If you are lying on your right side hold a dumbbell in your right hand and let it hang down. Don't worry about losing tension here - the benefit of this exercise lies at the top of the movement.

Use a fairly light to moderate dumbbell with this exercise. You don't need much weight to get a full contraction and using too much could cause you to lose your balance on the bench.

Keeping your arm slightly bent and stiff, raise the dumbbell in a flye type motion in front of you, around and up until your upper arm is as vertical as you can get it.

Squeeze hard at the top. You should feel a sharp burning sensation in your upper-midle pec area right on the cleavage between the two pecs. To really feel the movement working, place your non-working hand right on the upper, middle area of your chest as you do the exercise. You should be able to feel that area of the muscle contract solidly.

This exercise will really hit the inner pec area, bringing out separation between your two pectoral muscles.

Give these three best upper chest exercises a try in your next chest workout. That sharp squeeze in your upper chest will let you know EXACTLY how effective these exercises are!

==> CLICK HERE To Learn More About An Excellent Online Fitness & Diet Program Called "Fat Burning Furnace" That I Highly Recommend To Not Only Build Muscle Quickly But To Also Melt Away Pounds Of Fat Fast. Click http://www.GetRidOfFatNow.info to learn more.

The Top 3 Tips To Get Rid Of Stubborn Fat In A Few Weeks Starting Today!

2009-12-22T09:47:00.000-05:00

Have you been trying everything under the moon to get rid of stubborn fat but with no luck? Well, in this post here, I would like to help you with 3 important tips I strongly recommend you follow if you want to quickly, safely, and effectively melt away fat and lose a lot of weight fast! Read on to learn more....

#3 - Stay away from fad diets! Fad diets are ineffective, dangerous for your health, and your body does not respond well to them. Why? Because your body only responds to all things natural.

Fad diets can cause yo-yo dieting, serious health issues, a slow metabolism and more. Fad diets are typically those types of diets that encourage you to dramatically restrict your calorie intake and/or restrict important nutrients from your body. Examples? Low carb, low fat, low calorie diet, starvation diet, and on and on!

#2 - Stay away from diet pills! Diet pills are nothing but a shortcut to temporary weight loss that comes with a price... long term and short term health concerns... not to mention, they're quite expensive! Do yourself and your body a favor and avoid diet pills by any means necessary! The biggest issue caused by diet pills is a reduction in your metabolism which will then cause yo-yo weight loss!

#1 - Make nutrition your number one priority! - It all starts and ends with proper nutrition. If you are not eating properly, you will see little to no results with your efforts to get rid of stubborn fat and lose those stubborn pounds.

What does proper nutrition consist of? It consists of eating protein, complex carbs (whole grains), fiber, healthy fats (monounsaturated, Omega), and foods rich in vitamins and minerals.

When you stay away from things that are not natural, your body will respond a whole lot more quicker and efficiently with fat loss and weight loss. Your body is not stupid. If you try to trick it with unnatural things such as diet pills and fad diets, it will retaliate... and your body will win that battle each and every time!

Respect your body and it will thank you with better health and a more leaner sexier body in no time!

==> Need help with proper dieting and boosting your metabolism to the highest peak for consistent and quicker fat loss?

I strongly recommend you tryout the Calorie Shifting Diet from Fat Loss 4 Idiots since this diet will SKYROCKET your metabolism to the maximum peak for unbelievably fast results (you can lose 9 pounds every 11 days)!

This all natural diet program is also instantly downloaded and contains everything you need to easily and quickly get started... including a diet generator software program that will design your daily menu plan for you! You will also not have to worry about starving since you will be eating 4 times daily and YOU WILL NOT be restricting foods unlike with those fad diets I talked about above!

Learn more about Fat Loss 4 Idiots at http://www.FatLoss4Idiots.com (there's also a 50% off special going on right now)!

Get Rid Of Body Fat Faster - 3 Quick & Easy Tips To Shed Inches Of Stubborn Body Fat Lightning Fast!

2009-12-16T12:37:00.001-05:00

Okay, in today's post, I would like to show you 3 quick and easy methods to get rid of body fat faster, easier, and without having to resort to starvation or some other type of crazy fad! Read on to learn more...

Alright, first things first. Let's talk about the basic core principles to lose weight and fat... since with ALL of these principles, fat loss success will be guaranteed!

The following principles are simple to learn and adapt to... you just have to gather up the willpower to start and STAY CONSISTENT. Always remember... consistency is key!

Those principles are:

Proper nutrition (complex carbs, fiber, healthy fats, vitamins and minerals, protein)
Drink plenty of water daily (I recommend for you to drink 1/2 your body weight in ounces for best results)
Get plenty of sleep every night (7-8 hours is ideal)
Cardio exercise and weight training exercise.

Now, here are 3 quick and easy tips that can help you get rid of body fat faster:

1. Get More Green Veggies! - You already know that you should eat your vegetables daily. BUT, did you know that if you increase the amount of GREEN veggies you eat daily, you will send your metabolism into overdrive! How? Due to the fiber content in darker vegetables. The more green vegetables you eat daily, the more your body is going to have to work to digest the complex carbs (fiber) from vegetables.

The types of green vegetables I highly recommend are broccoli and spinach. I also recommend you get frozen vegetables whether it be organic or the normal type.

2. Ice Cold! - Water is absolutely essential if you want to get rid of body fat faster. But, did you know that you can take water to the next level simply by paying attention to the temperature of it? That's right, if you drink ICE COLD water, your body will be sent into thermogenesis (your body will burn calories off to warm the water up to body temperature)!!

3. Empty Stomach Cardio - This is debated to no end, but, you can tap into stored body fat by doing cardio exercises on an empty stomach. If you eat before you exercise, your workout is going to burn off the calories (especially if you ate carbs) from the foods you ate for the day. If you do cardio on an empty stomach (obviously in the morning), you will burn off stored calories and therefore you'll lose fat, lose weight, and lose inches much more faster!

So, if you are tired of dieting being so complicated and it seems that you never can get the results you've wanted, try those 3 tips above to help ignite your internal fat burning engine today!

One more thing, if you need a diet program to jump start your weight loss goals, I highly recommend the Calorie Shifting Diet from Fat Loss 4 Idiots. This online diet program is not extremely easy to get started with and use, but it is also extremely effective and fast at getting you faster results. You can check out my full review and analysis of this program at http://www.FatLossIn11Days.info.

What Type of Exercise is Best For Fat Loss? Cardio Or Weight Training?

2009-12-11T15:09:00.001-05:00

Have you been trying to figure out what type of exercise is best for fat loss? Is it cardio or is it weight training? Read on to learn more...

You see, training your body is all about balance. A complete exercise program should address not only resistance training but cardiovascular training as well. Proper balance between these two basic forms of exercise is essential to your training success.

Training balance basically boils down to the amount of cardio training you do compared to the amount of weight training you do. You are going to learn exactly what factors affect this training balance and how you can use them to ensure you reach your goals as quickly as possible!

The major issue you will need to take into consideration when balancing your cardio with your weight training is your primary training goal; if you're training to lose fat, your balance is going to be very different than if you're trying to gain muscle or if you're training for a specific sport.

Your primary goal will give you a general starting point for figuring out exactly how to balance your training, as well as what type of cardio and weight training you should be doing.

In addition to your primary goal, you will also need to take into account two other major factors:

1. Your body type - Are you naturally slim? Do you gain muscle easily? Do you tend to hold onto fat readily?

2. The type of cardio training you're doing - Is it high-intensity or low-intensity? Does it fatigue you for weights? Does your weight training fatigue you for your cardio?

As you read through this article, I want you to write down the points that apply to you. After explaining these factors, I will tell you how to integrate everything you've learned in your personal training program.

---

In order to successfully balance your training, you need to first identify what your primary goal is. Are you trying to lose fat? Are you focused on gaining muscle? Are trying to improve sports performance?

It's very important to note, you will be far more successful in achieving your goal if you focus on one specific goal only. The training processes involved in losing fat or gaining muscle are very different and do not mix well with each other. If you try to do both at the same time, your results won't be as good as if you focused on one at a time.

If you're training to lose fat, you're going to need to do more cardio than someone who is training to gain muscle. A good starting point is three times per week, 20 to 30 minutes per session. Depending on the other factors we're going to discuss, you may need more or less than this. Weight training three times per week should be sufficient to maintain and even build muscle mass.

With fat loss, your primary goal should be burning calories while sparing as much muscle as possible. Since you're most likely eating fewer calories, your body is not going to be eager to add muscle, therefore it's best to focus on keeping what you've got. Any muscle you may add is just ice cream on the cake (bad analogy for this topic!).

If you're training to gain muscle, you will need to do less cardio training. Too much cardio can actually hamper your muscle gain by slowing recovery and burning up calories that your body needs for the process of building muscle.

As a general guideline, one or two cardio sessions per week should be enough to maintain your cardiovascular conditioning and keep your bodyfat gains in check while not slowing muscle growth. You should train with weights at least three times per week, up to even six times if you can recover from it and still make progress.

If you are training for a specific sport, how many cardio sessions you need will depend greatly on the cardiovascular and muscle mass and strength requirements of your sport. Naturally, a long-distnace runner is going to have far different requirements than a hockey or football player. The type of cardio training you do will also come into play here (which we will look at below).

As a guideline, the more cardio-oriented your sport is, the more cardio sessions you will need and the greater your focus should be on cardio training. If your sport is more strength-oriented, your focus should be primarily on developing that strength, with fewer cardio sessions. Of course, there are many sports that require both strength and cardiovascular capacity. Training in this case should be more equally balanced.

---

Now that you've identified your training focus and the general guidelines for it, we need to take a look at your general body type. There are three main bodytypes: ectomorph, endomorph and mesomorph. The catogories operate on a sliding scale - a person may be an ectomorph but have mesomorphic tendencies, for example (we will go more into each type below).

The ectomorph is the naturally-slim person. They have a smaller bone-structure and can seem to "eat whatever they want and not gain an ounce."

The ectomorph has a fairly easy time losing fat so they will will generally not need to do as much cardio for fat loss. Two or three times per week should be plenty. An ectomorph trying to gain muscle may need to lay off cardio training completely in order to have enough recovery energy available for their body to even build muscle. Once or twice a week should be the maximum cardio frequency. Even weight training may need to be less frequent (two or three times per week) in order to see results.

The endomorph type is the heavyset end of the scale. The endomorph typically gains and holds onto fat easily and has a harder time losing it. The endomorph does tend to carry more muscle mass than the ectomorph, however.

Endomorphs will need to do more cardio to see significant fat loss. The minimum would be three times per week but some may require up to five or six sessions per week for best results.

An endomorphic person trying to gain muscle mass should continue to do cardio two or three times per week. Their tendency to accumulate bodyfat when eating excess calories (which is a requirement for muscle gain) can be reduced by keeping a reasonable amount of cardio in their training program. The endomorphic body has plenty of energy in reserve for muscle gain.

The mesomorph has all the luck. This is the naturally-muscular person. They are characterized by having broader shoulders and a narrower waist (known as a "V" taper). They gain muscle easily and lose fat easily.

A mesomorphic person training to lose fat can get away with doing only one or two cardio sessions a week while still seeing fairly good results. They will have an easier time holding onto muscle while losing fat, which gives them a calorie-burning advantage (the more muscle you have, the more calories you burn in a day even while doing nothing). Mesomorphs who do more cardio sessions will see greater fat loss results than either of the other two bodytypes - their greater muscle mass helps them burn more calories.

The mesomorph has a relatively easy time gaining muscle. Their bodies seem to naturally want to add muscle and keep it. The mesomorph training for muscle gain should keep doing enough cardio training to maintain cardiovascular capacity (about once or twice a week). They can, however, still get away with doing more without compromising results.

---

The type of cardio training you do will have a tremendous impact on the frequency at which you can do it and still get the results you want.

Low-intensity cardio training, such as walking or slow cycling, can be done practically every single day (even several times a day) for longer periods of time. This type of training is very easy for your body to recover from, regardless of your body type and your goals. It will have very little negative impact on muscle gain and can help you burn calories for fat loss.

Moderate-intensity cardio training, such as jogging or swimming, will need to be done a little less frequently. This type of training requires more energy both to perfom and for your body to recover from. A person trying to lose fat can generally perform four to six moderate-intensity sessions per week at around 20 to 30 minutes each. A person trying to gain muscle should reduce this amount to two to three sessions per week.

High-intensity training is the toughest of the bunch but can actually net you the greatest and fastest results. High-intensity training is exemplified in activities such as sprinting and interval training. If you've ever had a coach make you run up and down hills, you've done high-intensity cardio. Basically, anything that you do as hard as you can for a short period of time could be considered high-intensity training. In fact, intense weight training with short rest periods is very good for cardio capacity.

High-intensity training is extremely effective for fat loss as it not only causes you to burn a lot of calories during the activity, it also raises your metabolism for a long time after the activity is done. This type of hard training should be done less frequently than the more moderate forms of cardio as it is much harder for your body to recover from. If you are training for fat loss, you should do at least two but no more than three high-intensity cardio sessions per week. If you are training for muscle gain, once or, at the most, twice per week should be the limit.

---

The three major factors that determine how much cardio you should do in your program (your primary training goal, your bodytype and the type of cardio training you do) must now all be taken into account when determining how much cardio you should be doing compared to weight training.

Every body is different and every person reacts to training in different ways. To determine how much cardio you should do, you will need to look at each factor on it's own then look at all three factors at once. When you write them all down, you will probably see a pattern develop. Here's an example.

Fat Loss - 3 to 6 times per week
Endomorph - 3 to 6 times per week
High-intensity Training - 2 to 3 times per week
Weight Training - 3 times per week

This would mean an endomorphic person training for fat loss with high-intensity training could do cardio three times per week and weights 3 times per week.

Here's another example:

Muscle Gain - 1 to 2 times per week
Ectomorph - 1 to 2 times per week
Low-intensity Training - 2 to 3 times per week minimum but can be done almost every day
Weight Training - 3 to 4 times per week

This would mean an ectomorphic person looking for muscle gain and doing low-intensity cardio training could do cardio two days a week at a minimum to maintain cardio capacity while trying to gain muscle.

Conclusion:

Every person's situation is wide open to interpretation and, when it all comes right down to it, much of your training schedule is determined by the time you have available to you. These guidelines should help give you an idea of what frequency of training is most appropriate for your specific goals and situation. Take these recommendations simply as advice, not as rules written in stone and feel free to experiment. You may find out that what actually works for you is exactly the opposite of what is written here!

If you want to get maximum fat loss and weight loss right in the comfort of home, then I highly recommend the Fat Burning Furnace program. This online diet and fitness program has everything you need to develop an overall fit and healthy body in much less time... and it's 100% natural. Click http://www.GetRidOfFatNow.info to learn more about the Fat Burning Furnace and also receive a discount!

Today's post is co-authored by Nick Nilson of Metabolicsurge.com

Slim Fast Recall

2009-12-04T15:55:00.002-05:00

Announced today, there is a Slim Fast recall. Apparently there are bacterial concerns with this popular diet product.

So, if you have Slim Fast, I urge that you look further into this situation as soon as possible.

But to be honest, I think it would just make since to eat normal foods, yes? It's okay to have a protein shake, etc., but to have just some diet drink "as a meal" I definitely don't think it's going to do your body any good. I just think that in order to effectively lose weight naturally, you simply just need to eat... well, naturally.

Well, I thought I would just update today with this new Slim Fast recall just in case you happened to be using this product.

Have A Healthy Day!

Does the Atkins Diet Work? Here Are Some Pros And Cons Of This Popular Low Carb Diet

2009-12-01T07:00:00.001-05:00

Have you been wondering does the Atkins Diet work for getting fast fat loss and weight loss? Well, read on to learn the pros and cons of this popular low carb diet and see if it truly does work...

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.

So, does the Atkins Diet work? Well, 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.

==> CLICK HERE FOR THE #1 RATED ONLINE FAT LOSS DIET PROGRAM THAT WILL NATURALLY HAVE YOU LOSE 9 POUNDS OF FAT EVERY 11 DAYS... PERMANENTLY!

-----------------------------------
Today's post is a co-authored post from Avy Barnes and Nick Nilson of MetabolicSurge.com

Effectively Lose Weight - What To Do If You Are Having A Difficult Time Losing Weight!

2009-11-28T00:46:00.002-05:00

Have you tried several diet and weight loss programs to effectively lose weight but with little to no results? Well today I would like to talk to you about why diet programs are going to be ineffective unless you follow a very important golden rule. Read on to learn more...

A lot of people through my blog, at the gym, etc. ask me the following question: Why didn't their diet and weight loss program work? Whenever I get asked that question, I ask the same simple question and I usually get the same answer.

My question is: Were you practicing all of the core principles of a healthy lifestyle? Typical answer is: What's that? That my friend, is the problem. Most people are unaware that in order for a diet and weight loss program to help you effectively lose weight, you have to follow the core principles of a healthy lifestyle.

Without following ALL of the principles, results will be minimal to none... and that goes with ANY type of diet. Speaking of which, PLEASE AVOID fad dieting (low carb, low calorie, low fat, celebrity, etc.). Those types of diets are not going to work no matter what it is you do! The reason being is that due to the unnatural principles with those programs, you are going to end up reducing your metabolism... which leads to yo-yo weight loss and stored body fat!

Now, what are the core principles of a healthy lifestyle in order to effectively lose weight?

A. Proper nutrition - Proper nutrition consists of complex carbs (whole grains), protein, fiber, healthy fats (monounsaturated, Omega), and foods rich in vitamins in minerals.

B. Drink plenty of water daily - In order to lose fat and build lean muscle, you must get an adequate amount of water daily. I recommend for you to drink daily is 1/2 gallon to 1 gallon for optimal results.

C. Get plenty of sleep every night - A diet and exercise program can not work if you are not allowing your body to rest. I recommend for you to get 7-8 hours of sleep every night.

D. Cardio & weight training exercise - Fat loss and weight loss comes quickly and effectively with you doing BOTH cardio (I recommend high intensity cardio exercising) and weight training exercise.

Follow those core principles above along with following an all natural diet program, and you will most certainly effectively lose weight!

Want To Drop 9 Pounds Of Fat In The First 11 Days Without Starving And Without Giving Up The Foods You Love? CLICK HERE For The Most Effective Online Fat Loss Diet For Extreme, Natural & Permanent Weight Loss!

Wondering Do Diet Pills Work? See How Fat Loss Pills Can Actually Make You Fatter!

2009-11-24T04:50:00.000-05:00

If you have been wondering do diet pills work, and are hesitant about dropping $30-$100+ on a bottle of diet pills, then you have to check out today's post! Read on to learn more about how fat loss pills can actually make you fat...

There are many good supplements on the market today that are extremely effective for fat loss. Fat loss is big business and this has fueled tremendous developments in technology. There are more high-quality fat burning products out there now than ever before.

Properly used, these supplements can make a big difference in your fat loss efforts, helping you reach your goals far quicker.

Improperly used, however, fat burning supplements can actually make you fatter, no matter how effective they are! In fact, the more effective a supplement is, the worse off you could be!!

To be clear, there is absolutely nothing wrong with using supplements to help lose fat. I'm all for it. The main problem with fat loss supplements lies with how people use them (and how they are told and encouraged to use them).

Armed with the knowledge in this article, you will learn exactly what you can do to break the diet pill cycle and keep the fat off for good.

The Big Secret

The diet pill and fat loss drug industry is built on ignorance: not theirs, yours.

Many of these companies bank on that fact that people generally don't know a whole lot about fat loss or supplements. They are in the business of selling shortcuts to you so that you don't have to know anything about fat loss. The reason for this is simple: if people knew a lot about fat loss, they wouldn't need fat loss products anymore and the companies would go out of business.

As backwards as it seems, the diet industry can only stay profitable by keeping people fat.

Look at the typical business. They do their best to keep customers coming back to them. That's how they make money. Why would the diet industry be any different? If you lose fat and maintain that fat loss you won't need to lose fat anymore. You won't be their customer anymore!

As little business sense as it makes, the ideal situation would be to have companies that are dedicated to the goal of losing customers. If they do their job, you will lose fat and keep it off and never need them again! As a personal trainer, my goal has always been to train people so thoroughly that they don't need me anymore.

Is this sort of reform going to happen in the diet industry? Not likely. But there is something you can do to stop the cycle (you are doing it right now): LEARN!

Do Diet Pills Work & How Fat Loss Pills Can Make You Fatter

The bottom line is...fat loss pills work. This is both the best thing about them and the worst thing about them.

When you take a good fat burning supplement, you lose a lot of fat, you feel better about yourself and you are happy, right? This is the best thing about fat loss supplements.

The worst thing about these supplements is that because they work so well, you don't have to change your eating or exercise habits to accomplish your goals. You get results simply by taking a little pill.

Does this phrase sound familiar: "Eat whatever you want and still lose weight!"

Here's the scenario: you take the pills and you lose all the weight you want. What happens when you stop taking the supplement once you've reached your goals? Since you haven't had to change your eating or exercise habits, you regain the weight. Then you buy their pills again and start the same cycle again! It is very similar to the yo-yo diet syndrome of weight loss and regain.

How do you break this cycle? The solution is very simple though it may not be glamorous or easy: you learn to eat properly and you exercise regularly.

When you remove your dependence on fat loss diet pills to lose fat (through education, nutrition and exercise), you free yourself to use them to enhance your efforts, not anchor them. You will be able to lose your extra fat and keep it off without having to depend on fat loss pills to make it happen.

So, what I recommend you do instead of diet pills if you want to speed up fat loss is to tryout this incredibly powerful online fat loss program that will NATURALLY shed inches of fat off lightning fast! ==> CLICK HERE to learn more!

------------------------------------------
Today's "do diet pills work" post is a co-authored post by Avy Barnes and Nick Nilsson of MetabolicSurge.com

Best Fat Loss System - What Is The Most Effective Fat Loss System That Is Proven To Work?

2009-11-21T08:21:00.000-05:00

Have you been searching for what seems like FOREVER for the best fat loss system? Have you tried every diet plan under the sun with no luck? Well, in this post here, I would like to talk about the best diet to melt away inches of fat lightning fast, easy, and permanently! Read on to learn more...

Simply put, the best fat loss system to get slim and lose inches fast will have within it the primary core principle of a healthy lifestyle (proper nutrition with NO restrictions or reducing of calories or nutrients). If a diet does not have these principles... then it is a "fad diet"!

My friend, avoid fad diets like the plague! They are harmful for your health... and your wallet or purse!

Typically, these types of diets encourage you to reduce your calorie intake... WRONG! You have to eat the amount of calories your body is supposed to receive on a daily basis... (you lose weight by burning off calories... not reducing your intake). They also may encourage you to ONLY eat particular types of foods or restrict particular types of foods from your diet. This is also wrong since our bodies require many different types of nutrients in order to properly function and effectively burn off fat.

So, you now know what diets you should avoid. But what would be the best fat loss system that truly does work to get fast and permanent results?

Well, the type of diet your going to want to look for is just as I mentioned above... one that follows the primary core principle of a healthy lifestyle. Your going to also want this diet to be simple, customizable FOR YOU and YOUR BODY, and also show you how to not just get slim and lose inches for right now... but to also stay that way for life.

With that said, the best fat loss system I have found that meets the above criteria is the "Calorie Shifting Diet" from Fat Loss 4 Idiots.

I tried many fat loss diets and have failed miserably until I got on this plan. When I started, I weighed 302 pounds. After 8 weeks, I dropped an amazing 50 lbs. of body fat... and it all stayed off for good! Click http://www.FatLossIn11Days.info to read my FULL review and testimonial of the "Calorie Shifting Diet" from Fat Loss 4 Idiots.

So, if you are tired of searching all over the best fat loss system, and you just want to get on a proven online program that will get you the results you have been wanting for so long, then I highly recommend the "Calorie Shifting Diet".

If you are ready and anxious to just get started right now... ==> CLICK HERE FOR 50% OFF AND GET STARTED INSTANTLY

Targeted Weight Loss - What You Should Know About Targeted Weight Loss

2009-11-19T09:36:00.002-05:00

If you were to ask a fitness trainer how to go about losing weight in certain parts of your body, you would probably get a reply to the effect that it is very difficult to control weight loss in exactly the way you want to. They would also tell you that you can’t lose weight only around your hips while keeping the flesh on your face intact no matter how much you try. No doubt weight loss takes place according to your bone structure and your genetic makeup, but with a little cleverness on your part, you could achieve weight loss in such a way that you begin to look better than ever even before you start to notice the difference on the scales. All you need to do is:

Tone your thighs: When you work on your thighs to strengthen your quads and hamstrings and get rid of that flabby look, you feel your clothes fitting better and you look great. You can do this with simple squats and lunges that you can do at home, for 10 to 15 minutes every alternate day. As the exercises become easier, use dumbbells to make them more effective and build your muscles. When you build muscle mass, you raise your metabolism and burn calories even when at rest.

Get rid of your love handles: The extra flesh hanging down your waist is a thorn in your flesh because it prevents you from wearing clothes that fit well and feel sexy. One way to get rid of your love handles is to stand in the center of an empty space, place an object diagonally opposite you, move towards it in two steps, bend down with your legs fully stretched and your feet anchored to the floor, pick it up, lunge in two steps to another corner of the space, and place the object that you picked up. Repeat this a few times with all the four corner until you’re out of breath and watch that flab melt away like magic in just a few weeks.

Tone your arms: Use dumbbells to tone up your biceps and remove the flab from your triceps. When your arms are tight and toned, you look slimmer and much better.
Get your daily dose of cardio: All said and done, exercises that get you panting and breathing hard are the best ways to lose overall weight fast and in a safe way. When your heart beat increases and you feel yourself sweating, you know you’re burning that fat away efficiently.

Eat sensibly: Weight loss is a simple calculation – if the number of calories you consume is less than the number you burn, you lose weight. So eat foods that are light on your stomach and light in calorific content. Drink lots of water and don’t skip meals. In fact, break up your daily requirement of food into five or six small meals instead of three large ones. This will boost your metabolism and prevent you from binging on food. And don’t deny yourself your favorite foods altogether; instead, limit your portions and how often you eat them.

==> CLICK HERE TO FIND OUT HOW YOU CAN LOSE 9 POUNDS EVERY 11 DAYS WITHOUT STARVATION & FAD DIETING!

--------------------------------------
By-line:
Jessica Martin has contributed this guest post, she writes on the topic of x-ray tech schools . She welcomes your comments at her email address: jessica.martin1@rediffmail.com

Quickest Way To Build Muscle - Discover The "Missing" Ingredient To Building Muscle Lightning Fast!

2009-11-18T09:36:00.000-05:00

When you think about what is the quickest way to build muscle, stretching is probably not the first thing that pops into your head. But did you know that stretching plays a critical role in building muscle?

Every muscle in your body is enclosed in a bag of tough connective tissue known as fascia. Fascia is important for holding your muscles in their proper place in your body.

But your fascia may also be holding back your muscle growth. Think for a moment about your muscles. You train them and feed them properly. They want to grow and will grow but something is holding them back. They have no room to grow!

Because fascia is so tough, it doesn't allow the muscle room to expand. It is like stuffing a large pillow into a small pillowcase. The size of the muscle won't change regardless of how hard you train or how well you eat because the connective tissue around your muscles is constricting the muscles within.

The best example of this is the calf muscle. The lower leg is riddled with fascia because of its tremendous weight-bearing duties in the body. It is because of this fascia that many trainers have great difficulty developing their calves.

The solution: stretching.

Using the pillowcase example from above, imagine you can expand the size of the pillowcase by stretching it. Suddenly, the pillow within has more room and will expand to fill that new space.

By stretching your muscles under specific conditions, you can actually stretch your fascia and give your muscles more room to grow, and therefore making it one of the best and quickest way to build muscle.

The key to effective fascial stretching is the pump. The best time to stretch to expand the bags that are holding in your muscles is when your muscles are pumped up full of blood.

When your muscles are fully pumped up, they are pressing against the fascia. By stretching hard at that time, you increase that pressure on the fascia greatly, which can lead to expansion of the fascia.

If you still don't believe stretching is the quickest way to build muscle, one of the major reasons Arnold Schwarzenegger had such incredible chest development was that he finished his chest workouts with dumbbell flyes, an exercise that emphasizes the stretched position of the pectoral muscles! He would pump his chest up full of blood during the workout then do flyes, holding the stretch at the bottom of the flye. This gave his chest room to grow to amazing proportions!

Fascial stretching is more rigorous than regular stretching but the results can be amazing. When you stretch hard enough to cause the fascia to expand, you will really feel it! When you are stretching the fascia, you should feel a powerful pulling sensation and pressure as the muscle works against the fascia to expand it.

Be sure you do not stretch so hard that you cause the muscle to tear or cause injury to yourself. You will rapidly learn to distinguish the difference between a good stretch and a bad stretch. You should not feel any sharp pain, just a steady pull.

Hold each stretch for at least 20 to 30 seconds as you must give your fascia time to be affected by the stretch. Stretch hard like this only when you have a fully pumped muscle as you must give your fascia a reason to expand. If your muscles aren't pumped, just stretch normally.

One set of hard stretching after each set you do for a muscle group, besides the obvious benefits of increased flexibility, can have an incredible effect on the size of your muscles and therefore is a proven quickest way to build muscle!

>>>Click Here To Burn Away Fat, Lose A Lot Of Weight, & Build Sexy Lean Muscle LIGHTNING Fast... And Right At Home!<<<

------------------
The above post is a guest post by Nick Nilsson:

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 here. He can be contacted at betteru@fitstep.com.

Get Rid Of Saddlebags - The Top 2 Ways To Easily And Quickly Shed Inches Of Fat Off Those Saddlebags - Including A Killer Workout!

2009-11-17T09:03:00.001-05:00

Do you want to finally get rid of saddlebags and dramatically improve the shape and size of your body once and for all? Better yet, do you want to get an incredible body both externally AND internally? Read on to learn more...

Okay, the first thing you should take note of if you want to get rid of saddlebags is that you can not lose them "alone". When you begin a diet and exercise regimen, the body fat that you'll lose is TOTAL body fat, not just from one particular area. And that's a good thing!

Alright, now let's talk about the top 2 ways to lose inches off not just your hips, thighs, and butt... but your total body!

1.) Start with understanding proper nutrition. If you truly want to melt away inches of stubborn fat, always make sure that you are getting 100% proper nutrition.

Correct nutrition comprises of "what" you eat, "how" you eat, and "when" you eat.

A. What - Consume plenty of protein, complex carbs (fiber), healthy fats (monounsaturated, Omega), and foods rich in vitamins and minerals.

B. How - When you eat foods, eat slower. Slowly eating your meals will firstly allow more nutrients from the foods you are eating to be digested, and secondly, you will get much more fuller as opposed to scarfing down your food too quickly.

C. When - To skyrocket your metabolism, I suggest eating 4-5 small healthy meals daily instead of the usual 2-3 meals. This will not only boost your metabolic rate, you will also be a whole let less hungry through out the day.

2.) Exercise to get rid of saddlebags - You knew this would be inevitable, you are going to have to exercise to shape up those thighs, hips, and buns! However, choosing the proper exercises is very important!

The first type of exercise I recommend is high intensity cardiovascular. Remember, you can't "shape" up fat... you have to "lose" fat FIRST. Therefore, your primary emphasis should firstly be placed on getting rid of the fat around this stubborn part of your body... and your TOTAL body for that matter.

Some high intensity cardiovascular exercises I recommend would be:

A. Sprinting
B. Incline Treadmill
C. H.I.I.T (High intensity interval training)
D. Sport activity (Tennis, basketball, racquetball, etc.) (Basketball is my favorite!)

Alright, now the following exercise routine is high intensity, extremely fast, and very effective. This routine is one of the best to get rid of saddlebags.

Basically what you are going to be doing is:

1. Leg extensions.
2. Dumbbell squat.
3. Jump squats.
4. Walking lunges.
5. Alternating leg step ups.

Those 5 workouts will tone your butt, hips, and thighs quickly and easily. It's also very fun to do! To learn how to do those exercises, watch this video below....

Pretty cool huh?

So, if you want to get rid of saddlebags, melt away total body fat, and get into the best shape of your life, you have to firstly focus on getting proper nutrition, and secondly, follow those exercise tips above!

Are you tired of fad dieting and just want to lose a lot of weight and fat easily and quickly? You have to take a look at this incredibly brand new online diet that just came out called "The Simple Diet Guide"! This program is already causing a ton of buzz across the health and diet community. I totally recommend this diet for anyone looking for an easy and affordable way to get in shape as quickly as possible....and as NATURALLY as possible. Check out the Simple Diet Guide today! It's also currently 75% off ===> CLICK HERE!

Tone Thighs Fast - The Most Important And Most Effective Type Of Exercise To Tone Thighs FAST!

2009-11-14T05:33:00.009-05:00

If you want to tone thighs fast and permanently, nothing comes close to good old-fashioned weight training.

The shape of your body is determined by three things: muscle, bone and fat. While there's really nothing you can do about changing your bone structure, there is a whole lot you can do about muscle and fat. This ratio of muscle to fat is commonly known as your body composition.

And what is the fastest way to change your body composition? Weight training. Why is it so effective? Because it builds muscle.

Muscle is the key to changing your body. While fat certainly gives your body shape, muscle is what gives you the shape you actually WANT!

One of the greatest things about muscle is that it burns calories all day long (especially thigh muscles since they are one of the largest muscle groups), even when you're lying on the couch. What this means is that the more muscle you have, the more calories you'll burn during the day and the more you'll be able to eat without gaining weight. Sound interesting? There's more.

Weight training stimulates your metabolism more than aerobic training such as cycling or walking. This means that you'll continue to burn calories long AFTER you've completed your weight training session. The calorie-burning effect of aerobic training generally declines rapidly once you stop the exercise.

Beginning trainers, who are just starting with exercise, are often under the impression that they should stay away from weight training because they might gain weight before they start losing it.

I like to use a car as an analogy. Imagine your body is a car, your muscles are the cylinders in the engine, and your body fat is the gas.

With a four-cylinder car, you only burn a minimum amount of gas/fat. Weight training and building more muscle is the equivalent of putting more cylinders into your engine. As you can imagine, you'll burn a whole lot more gas even while idling! And, just like a car with more cylinders, you'll be a lot more powerful too!

The bottom line to you is this...with more muscle, you'll get greater fat loss with less effort and therefore you'll be able to effectively tone thighs fast.

While it certainly is a possibility that you could gain weight before losing it, if you gauge your success solely by numbers on a scale then you're not getting an accurate picture of yourself. Measure your progress by how you feel, how you look and how well your clothes are fitting, not by which direction the needle on a measuring device is moving.

At the end of the day, I'm not suggesting for a moment that you should eliminate cardiovascular training from your exercise routine, but, if you are struggling to tone thighs fast, lose weight, and keep it all off, weight training may be just the thing you need to lose that fat and keep it off for good!

Below you'll find an awesome video I found that will help you with some effective leg exercises:

If you want to SKYROCKET your metabolism for accelerated fat loss to get toned thighs fast, to lose weight quicker, and to keep it all of permanently, CLICK HERE!

*Post co-authored by Avy Barnes and Nick Nilsson of MetabolicSurge.com

How To Lose Weight Without Gaining It Back - 3 Tips To Lose Weight Fast & 2 Tips To KEEP IT OFF!

2009-11-13T17:00:00.001-05:00

Want some quick tips on how to lose weight without gaining it back? Read on to learn more...

First things first. Here are 3 tips to lose weight faster:

1.) Nutrition - If you want to get consistent and permanent weight loss, it begins and ends with proper nutrition. Proper nutrition consists of protein, complex carbs (whole grains), healthy fats (monounsaturated, Omega), fiber, and of course, foods rich in vitamins and minerals. Also, I recommend for you to eat 4-5 small meals each day instead of the typical 2-3 larger meals. This will help in increasing your metabolic rate.

2.) Water - Yes, it's true... you can drop a ton of pounds by drinking a ton of water! Part of being overweight has to do with water weight. What's the best way to get rid of water weight? You guessed it - drink MORE WATER! Not only is water vital for releasing retained water, it's also extremely important for fat loss, muscle development, and your overall health. For best results, I recommend for you to drink 1/2 your body weight in ounces every day (drink more if you are very active or you are doing strenuous exercises).

3.) Exercise - To get the most out of your exercise regimen, I recommend that you do high intensity cardio and definitely make sure you do weight training. High intensity cardio (instead of long boring cardio) will burn fat faster and boost your metabolism. Weight training not only will help burn off calories during the workout... but will also still burn calories up to 48 hours after your workout during your muscles recovery period!

Alright, now that we've lost the weight, here are 2 tips to keep the weight off:

1.) Avoid fad dieting - "Low-calorie, low-carb, low-fat, celebrity fads, etc."! Do yourself and your body a favor and stay away from those crazy fad diets. Fad diets go against the basic core principles of a healthy lifestyle and they will ultimately cause yo-yo weight loss. Contrary to fad diets, your body needs ALL TYPES of nutrients and your body needs it's daily calorie intake (never reduce by more than 300 calories below your daily calorie maintenance). By severely reducing and/or restricting calories/nutrients, this will slow down your metabolism leading to stored fat, yo-yo weight loss, and several other health concerns.

2.) Consistency - Once you succeed at getting the pounds off, now what you need to do is stay consistent with living a healthy lifestyle. Yes, your diet may be done, but the pounds are not going to stay off if you revert back to any of your old habits that packed on the weight in the first place. So, when you make plans to get in shape, the first thing I recommend you do is to put in your mind that you are going to be living healthy permanently, not just to get to your desired weight goal. Doing this will not only keep the weight off for good, your overall health will be greatly improved!

So, now that you know the core of what it takes on how to lose weight without gaining it back, all you need to do now is apply those principles and you will most certainly get the body you've always wanted... and it will STAY that way!

Good luck!

Click here for a great diet that is incredibly easy to get started with and use that will not only have you lose 9 pounds every 11 days, but it is also based around the principles above... which means that once you lose the weight ...that's right ...it STAYS OFF! Check out my review of this diet here.

How Does Calorie Shifting Work? Can You Really Lose 9 lbs. Every 11 Days?

2009-11-12T08:08:00.005-05:00

Have you been wondering how does calorie shifting work? Well, read on to learn more about this popular diet program from Fat Loss 4 Idiots and see if it is truly possible to lose 9 lbs. every 11 days.

Okay, before I talk about this diet program, here are some important basic core principles of a healthy lifestyle I recommend you take note of first before you begin any type of diet.

What are these principles?

Proper nutrition (complex carbs, protein, fiber, healthy fats, and foods rich in vitamins and minerals)
Drink plenty of water daily (I recommend for you to drink 1/2 to 1 gallon of water daily for optimal results).
Get plenty of sleep every night (7-8 hours of rest every night is ideal).
Cardio exercise (high intensity cardio such as the incline treadmill or sprints work best), and weight training exercise.

Now, how does calorie shifting work and can you really lose 9 lbs. every 11 days?

Well, your metabolism burns calories based off of your daily eating habits from the previous days. This is because your metabolism is sort of "programmed" that you'll continue to eat the same way.

The way calorie shifting works is by "shocking" your metabolism. You shock your metabolism by eating differently for a few days at a time....this will cause you to lose pounds....fast!

Also, it involves eating several times daily instead of the usual 3 big meals. By eating several small healthy meals daily, you will keep your digestive system active....which will lead to a significant boost in your metabolism.

So, if you have been wondering how does calorie shifting work and if it really does work to lose 9 lbs. every 11 days, those pointers above should help you in understanding this program more. However, if you want to get the FULL review, analysis, and testimonial of this diet program, then I recommend you visit my calorie shifting diet review website at http://www.fatlossin11days.info to learn more.

Reduce Body Fat Fast And Easy - 10 Ways To Lose Inches Of Fat Without Even Trying!

2009-11-10T08:44:00.001-05:00

You've probably already know the basics on how to reduce body fat, but there are actually some things you can do "without even trying" that will help you lose inches of fat quickly and easily! Read on to discover 10 simple ways to reduce fat...

1. Eat Small Meals Frequently - Not only is your metabolic rate increased every time you eat smaller meals, your body can more efficiently process smaller meals. Instead of having the usual 3 large meals each day, try to break them up into 4 or 5 smaller meals.

2. Lots Of Water - Drinking plenty of water regularly helps to flush away waste in your body. Get at least 1/2 your body weight in ounces per day. An easy way to do this is to keep a water bottle handy and drink from it frequently. I actually keep a gallon jug with me through out the day! I drink that much since I am very active through out the day.

3. Double Trips - Do you need to go to the kitchen for a few things? Break it up into to two trips even if you can do it in one. Making double trips can easily double your activity level, helping you reduce body fat without even trying.

4. Protein Is Your Friend - The best types of protein include foods such as chicken, fish, egg whites, dairy, beans, lean red meats, etc. Your body burns more calories processing protein than either carbohydrates or fats. Protein also helps to support your muscle tissue, which burns calories all day long!

5. Stairway To Heaven - Instead of the elevator, take the stairs. I'm not talking about going up several flights every day, even a flight or two on a regular basis will add up.

6. Stop Being Mean To Your Tummy! - If you are hungry, eat something! This will help prevent your body from going into starvation mode and will provide a boost to your metabolism.

7. Be A Kid At Restaurants - Order smaller portions at restaurants to avoid over indulging. I know those super size options can be tempting, but unless you want a super size butt, stick with smaller options!

8. Fiber - Fiber is healthy and very filling. By getting more fiber in your diet, you will find yourself full sooner. The fullness from fiber last a good amount of time also.

9. 20 Minute Wait After Meals - Our brains take at least 20 minutes to process that we're full. When you allow this time to past, you'll give your brain a chance to recognize that you're full!

10. Become A Cheater! - Cheating on your diet once in awhile will actually cause a boost in your metabolism. The only thing I recommend is to only cheat when if you have it planned (i.e., you cheat every Friday, etc.). By planning when you are going to eat the foods you crave, you take back control of your eating habits.

In conclusion, if you follow just a few of those 10 easy ways to reduce body fat above, in the long term, you will certainly notice a tremendous difference in your overall weight and health.

>>>CLICK HERE TO LEARN HOW YOU CAN REDUCE 9 POUNDS OF BODY FAT IN 11 DAYS!

Abdominal Fat Reduction And Your Metabolism - 2 Steps To Flatten Your Stomach By SKYROCKETING Your Metabolism!

2009-11-09T08:51:00.000-05:00

Are you ready to get fast abdominal fat reduction? Well, read on to learn more about 2 powerful tips to boost your metabolism to force your body to melt away stubborn stomach fat lighting fast!

You see, in order to effectively get a flat stomach, your attention must be placed on multiple things - not just the quintessential abdominal exercises. The most important aspect is getting proper nutrition. Without providing your body with the nutrition it needs, everything else you do to "try" and get a flatter belly will be pointless. Secondly, you have to focus on getting your body fat percentage down (abdominal exercises DO NOT reduce body fat).

So, now that we have the two key ingredients to abdominal fat reduction, let's dig a little deeper and REALLY maximize each one of those two steps!

Step #1 - Eat More Frequently - If you want to skyrocket your metabolism, do what it doesn't expect, and one of those things is eating more frequently instead of the usual 2-3 meals every day. By doing this, you will cause your metabolic rate to SKYROCKET due to the increased activity of your digestive system. I recommend for you to eat 4-5 small healthy meals daily. Also, you will help in curbing hunger and cravings by eating more frequently!

Start with breakfast (NEVER skip breakfast), and eat a small meal every 2-3 hours afterwards. It's not really that difficult, even if you have a busy lifestyle. A small meal can be something as simple as a yogurt and a whole grain bagel. To make this even more simpler, I recommend for you to have already prepared meals to take with you to work, etc.

Step #2 - Intensify Your Workouts - Higher intensity workouts increase your metabolism during AND after your workout (resting metabolic rate). Therefore, not only will you be burning off abdominal fat during your workout, you'll also be burning it off after ...even while you sleep!

Some examples of high intensity workouts would be:

Incline treadmill - I recommend for you to set the degrees between 5-15 and the speed to 2.5-3.2, and workout for 10-20 minutes per session.
Sprinting - Sprinting is done by running at an accelerated rate between two locations the size of a basketball court. The way I do this workout is I would sprint back and forth once and then rest by walking for 1 minute and then repeat. I recommend for you to do a sprinting session for 10-15 minutes for a great workout.

So, in summary, if you want faster, easier, and permanent abdominal fat reduction, try focusing on boosting your metabolism by eating more frequently through out the day, and intensify your workouts!

Also, another thing I highly recommend to get fast abdominal fat reduction is the "Calorie Shifting Diet" from Fat Loss 4 Idiots. This is because this diet is based entirely around getting PROPER nutrition and it will also skyrocket your metabolism to the maximum peak. Besides that, it is also very affordable, you can get started immediately since it's an online diet, everything you need is provided to you instantly, and it's a very easy program to get started with and stick to. Check out my full review of this online diet program at http://www.FatLossIn11Days.info.

Good luck!

Low Intensity Or High Intensity Exercises - Which One Works To Lose Inches & Burn Fat Effectively And Quickly?

2009-11-06T10:48:00.000-05:00

What works better for quick and consistent fat loss, low intensity or high intensity exercises?

Well, low-intensity exercise is defined as working at a heart rate of about 60% to 65% of your maximum heart rate (which is equal to 220 - your age = maximum heart rate, thus if you are 20 years old, 220 - 20 = 200 max HR). High-intensity exercise is defined as working at about 75 to 85% or more of your maximum heart rate.

Using the previous example for maximum heart rate (max HR=200), working at 60% of your max HR would be 120 beats per minute and 80% of that would be 160 beats per minutes.
There are several reasons "low intensity exercise" is normally recommended for fat loss.

1. It's easy - In many cases people who are trying to lose fat don't always feel energetic enough to do hard training due to the caloric deficit (a.k.a. diet) that they are on. In these cases, just sticking to an exercise program can be hard enough, never mind making the exercise itself challenging.

2. It's low risk - A personal trainer generally can't go wrong by recommending low-intensity exercise to clients. Even the most out of shape person can usually do low-intensity cardio training safely. While this is certainly appropriate advice for novice trainers, it does not necessarily apply to the more experienced trainer when it comes to effective training.

3. It burns a higher percentage of calories from fat - This is very true: exercising at a lower intensity does burn a higher percentage of calories from fat than high-intensity exercise. But, as I will explain, this does not necessarily mean you're going to burn more fat.

Let's crunch some numbers to show you exactly what I mean when I say high-intensity exercise burns more fat.

Low-intensity exercises burns about 50% fat for energy while high-intensity exercises burns about 40% fat for energy. This is not a huge difference.

Say, for example, walking for 20 minutes burns 100 calories. Then 50% of 100 calories is 50 fat-calories burned.

Now say 10 minutes of interval training at a high intensity burns 160 calories. Well, 40% of 160 calories is 64 fat-calories burned.

By doing the high-intensity work, you've just burned 14 more fat calories in half the time. Starting to sound good? There's more...

---

Low-intensity exercise only burns calories while you are actually exercising. That means the moment you stop exercising, your caloric expenditure goes back down to nearly baseline levels. Within minutes, you're not burning many more calories than if you hadn't done anything at all.

High-intensity exercise, on the other hand, continues to boost your metabolism long after you're done (often up to 24 hours after, depending on the length and intensity of the training session). This means you're continuing to burn many more calories all day long!

---

Low-intensity exercise does nothing to build or support muscle mass. Maintaining muscle mass is critical to an effective fat-loss strategy as muscle burns fat just sitting there. Want to keep your metabolism working to burn fat? Do whatever you can to build or keep your muscle tissue.

High-intensity exercise has the potential to increase muscle mass. Compare the body of a top sprinter to a top marathon runner. The sprinter carries far more muscle mass. You won't get big bulky muscles from high intensity training but you will get shapely and more defined muscles!

---

How To Do It

Now that you've seen how effective high intensity training can be for fat loss, how is it done?

The absolute easiest way to start this type of training is to get on a cardio machine at the gym and select the interval training program. As you'll see, you'll start off with a fairly light warm-up cycle, then quickly jump up to a high intensity level for a short burst. You will then drop back down to a low level for a period of time, then back up to a high level again, repeated several times and finishing with an appropriate cool-down period.

The repetition of these intervals is the nuts and bolts of high intensity interval training. You can also do it manually by adjusting your intensity level up and down over short periods of time.

For example, do 30 seconds at high power then 30 seconds at low power. Repeat. It's very simple and very effective.

Another excellent method for doing high-intensity training is called aerobic interval training. It is essentially the same concept as the previously explained interval training but the work intervals are longer with the intensity level somewhat lower. A good example would be running at a pace that you can only keep up for about 5 minutes then walking for 2 minutes then running 5 more minutes, walking 2 minutes, etc.

High-intensity training can be applied to any form of cardiovascular exercise. Anything from walking/sprinting to swimming to bike riding will work perfectly. I would recommend doing his type of training 2 to 3 times per week for best results. As always, be sure to consult with your physician before starting any exercise program.

---

Remember, what you get out of exercise is directly proportional to what you put in. Work at high-intensity training for awhile and see just how much better your fat-loss efforts go.

>>>>CLICK HERE FOR A GREAT AT HOME HIGH INTENSITY EXERCISE PLAN THAT WILL SKYROCKET YOUR METABOLISM AND MELT AWAY FAT FAST!

Fat Loss Circuit Training Plan - Do This POWERFUL Circuit Training Exercise & SKYROCKET Your Metabolism For FAST Fat Loss!

2009-11-05T10:50:00.002-05:00

Good morning! Today's blog post is a guest post from Nick Nilsson from Metabolic-Surge.com. In this post, you are going to find a fat loss circuit training plan you can start today that will SKYROCKET your metabolism to the highest peak for incredibly fast fat loss......and in less time! Read on to learn more and get started today....

-------------------------

Fat Loss Circuit Training - Increase Your Metabolism To It's Peak With This Unusual Fat Loss Training Exercise!

By Nick Nilsson

If you're looking to burn fat as fast as humanly possible, Fat Loss Circuit Training is the BEST place to start.

Fat Loss Circuit Training is a training technique designed around the concept of circuit training...moving from one exercise to another with very little rest between exercises. But Fat Loss Circuit Training has a couple of very unique twists that will help really peel the fat off your body FAST.

It's also one of the core components of my extremely powerful "Metabolic Surge - Rapid Fat Loss" program available at http://www.Metabolic-Surge.com

Fat Loss Circuit Training is very simple once you get the hang of it, but it can be one of the most demanding styles of training you can do.

This is a training technique that you can not only feel working WHILE you're training but very strongly AFTER your training session is done...many people report actually FEELING their metabolism increasing for hours afterwards (like their internal thermostat has been kicked up several degrees).

Now, if you're familiar with normal circuit training (with timed, light-weight intervals), please put aside any notions you might have of how this program works.

You will not only be harnessing the muscle-building and metabolism-stimulating power of intense, full-set weight training (NOT the typical light-weight, timed intervals of normal circuit training), you will also be incorporating the great calorie-burning effects of cardiovascular training at the same time.

This unique combination of weights and cardio into one workout is, quite simply, phenomenal for fat burning.

In order to use Fat Loss Circuit Training, you will need access to both weight equipment and cardio equipment (and/or benches or stairs), preferably located fairly close to each other.

This type of training is a little more tricky to perform in a crowded gym as it will involve you moving back and forth quickly between different pieces of equipment. If someone is waiting to use your cardio machine the moment you step off, it will defeat the purpose of the workout. This technique is best used in a fairly uncrowded gym where you have more freedom to use equipment or, better yet, in a home gym with weights and cardio equipment and no one waiting for anything!

But just fyi, if you DO train in a crowded gym, I will tell you exactly how to get around it so you can put this style of training to work as well.

How Fat Loss Circuit Training Works:

This style of training is simple... your rest period for weights will be cardio and your rest period for cardio will be your weights. You will be going back and forth between your weight training exercises and cardio exercise for the duration of the workout!

Yes, that means pretty much NO rest the entire time you're in the gym...I told you it was going to be demanding! But the good thing about this style of training is that it can very easily be adjust for ANY level of trainer - I've had complete beginners use it without any problems.

Now, this particular combination of weights and cardio is very effective for a number of reasons:

- It forces your body to burn calories continuously during the workout.
- It utilizes resistance training and cardio training so you get all the benefits of both in one workout.
- By forcing your body to work like this, you dramatically increase your metabolism leading to increased fat burning long after the workout (more so than either weights or cardio alone).
- It saves time -- you get both your weights and cardio in the same amount of time as your regular workout.
- You will still be able to use relatively heavy weights in your weight training, helping to preserve muscle mass.

How To Do It:

Step 1 - The Set Up

For the most efficient workout possible, try to have most or all of your exercises pre-set and ready to go. The less time you spend on preparation during your workout itself, the more effective that workout will be, especially since you want to be continually active throughout the training session. You can use any type of cardio that is convenient and enjoyable to you, be it a machine, stair stepping, or even a skipping rope.

If you are working out in a crowded gym, try to claim an area for yourself and focus on dumbbell and barbell exercises while using a Step platform for your cardio training. You won't have to wait in line to use any weight or cardio machines that way.

If you don't have access to convenient cardio machines, you're going to have to go low-tech!

You'll need to do stair-stepping (stepping up two stairs then back down works well), bench-stepping (step up onto a flat bench or Step platform then back down) or rope-jumping (be sure you're not close to anyone if you choose this). These approaches work just as well as (if not better than!) cardio machines and allow you to perform this training style in a busier gym setting.

Step 2 - Warm-up

Do a few minutes of low-intensity cardio as a warm-up. You may wish to do a few light sets of a few of the exercises you'll be working with before you start into the main training session. Don't tire yourself out...just get a light sweat going.

Step 3 - Start with 40 seconds of moderate intensity cardio.

This could be setting the machine to a level that is not easy but is not so challenging that you're going to exhaust yourself right away. Watch the timer on your machine and go for approximately 40 seconds (I say approximately because there will generally be a slight lag time when you step on and off).

If you are using a machine such as a treadmill or stair machine that you will leave on with the timer running, just watch the time counter on the machine and keep track of when you get on it to get the designated period. It may require a little mental math! You can also use your own stopwatch or timer on your watch to keep track (this is easier). Start the timer when you start the cardio.

If you're doing stair or bench stepping, you'll need a timer or view of a clock with the "second" hand visible to keep track of your work periods.

Step 4 - Do a set of weights.

Right after you finish your first "set" of cardio, go as quickly as you can to your first fat loss circuit training exercise. Do a set of the first exercise on your program for the day. Do this with NO rest, going from the cardio immediately to the weights. Perform reps until you start to approach muscular failure.

It is very important to note that while this is definitely still intense weight training, DO NOT push yourself to muscular failure. The idea here is load the muscles but not overtax your nervous system - believe me, even taking it fairly close to failure is going to be demanding enough when you go right back to cardio instead of taking a rest!

Also, be very sure to use proper form and tempo when lifting the weights. Don't rush your weight sets - perform them with the same form and speed as you would if you were doing a regular set in your training. Fast, light or sloppy weight sets are NOT what we're looking for here.

Step 5 - Go right back to the cardio.

Immediately go back to the cardio and do another 40 seconds of moderate-intensity cardio.

Step 6 - Repeat this cycle for the duration of the workout.

You will be going back and forth continuously between cardio and weight training exercises, using the cardio as the rest period between your weight sets. What this means is that over the course of your workout, you'll be burning calories via cardio and weights AND you'll be working your muscles with intense, heavy weight training as well. It's tough training but very effective!

To give you an idea of what this looks like, here is a sample run-through of your fat loss circuit training plan:

40 seconds cardio
1 set of chest
40 seconds cardio
1 set of chest
40 seconds cardio
1 set of chest
40 seconds cardio
1 set of back
40 seconds cardio
1 set of back

etc, etc.

As you can see you, you'll do all your sets for your first bodypart (with cardio in between, of course), then move to your NEXT bodypart and do all the sets for that bodypart.

Notes:

- As you improve your cardio capacity, you can increase the intensity of your cardio training between sets. You may wish to start at a lower level and gradually increase the resistance over the course of the workout or start at a higher level and keep it there. It is perfectly acceptable to keep it at a steady, moderate level, however.

- This Fat Loss Circuit technique can be used with nearly any form of cardio exercise as long as it is convenient to go back and forth with the weights. The real key here is to maintain activity for the entire workout. I've done it with stair machines, treadmills, stair-stepping, stationary bike, elliptical machines, and skipping rope.

- Keep your workouts to no more than 45 minutes at the very most when doing this type of training. It's a very demanding form of training as you'll be working every major energy system in your body. You will also find it will crank your metabolism up quite high!

For a sample workout to follow and more info, taken directly from my "Metabolic Surge - Rapid Fat Loss" program, check it out here:

http://www.Metabolic-Surge.com

You will be able to print out these workouts and take it to the gym with you to try out.

Your new body is waiting for you!

------------------

Nick Nilsson is Vice-President of the online training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 18 years. Nick is the author of a number of bodybuilding programs 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://www.Metabolic-Surge.com