While gaining knowledge through reading material and experience is important, too many observing other people and how they behave is equally important.A lot of my knowledge comes from the questions people asked me when I talk to me about health and fitness.

A big part of what I have learned is how people think and the things that have worked for them.I don’t give unsolicited advice so don’t worry if you’re not interested in what I have to say.

My informal survey during my last vacation showed me that out of about 1000 people I saw during the week, only about four had six pack abs.Being aware that people behave differently while on vacation, I want you to know that I am just observing how physically fit they were. If you’ll start recognizing people with various body shapes and the way they act however, you will notice some important things.

Here are a few examples to help you understand what I mean: First, there’s the overweight woman at the office who always says she can’t lose weight, yet she’s always there to get the free sweets in the kitchen. She needs to stay out of the kitchen and find some ways how to lose weight fast.

Then there’s that guy who drink soda all day and skips breakfast who wonders why he can’t get rid of his beer gut. By acting the way he does no wonder he has a beer gut! He needs to get healthy foods to eat.

Finally, there’s the girl who everyone complains about because she’s always eating junk food yet stays slim.

If you look closely you will see that the girl is not eating as many calories as it looks. My point is that there are good reasons why people are fit for fat, and they have to do with a person’s lifestyle. Take a long good look, and you will find out why some people succeed at weight management while other people fail.

For more information on healthy foods to eat, go to www.fatlossfactor.com.

6 Important tips for dieting

Diet and losing weight is becoming more and more important in everyone’s life nowadays. People who never paid attention to good health are even trying to lose weight.

We are a nation of fast food eaters with little or no exercise in our day. Implementing regular exercise routines, results in a fast fat burning metabolism.

However the solution is very easy. These are 10 important tips for dieting and losing weight.

1- Calories: It has to tell you, how much calories you need to consume depending on how much calories you burn.

Instead of telling you what to eat and what not to eat, it is more important for you to understand how the calories system work, not to just blindly follow a list of meals

2- Diversify: Nothing is worse than a monotone diet, you can’t eat the same types and quantities of food everyday!

A good diet offers variety. Attempting to eat the same food day after day will only make you tire of your diet.

3- Nutrition: It is crucial to know how nutritious your meals are, in a program, and focus on what elements they give your body; not only how many calories it contains. Lowering your intake of daily fats will help you burn fat fast.

4- Consistency: Burn the same what you burn everyday! Many people when they stop eating and lower the quantity of calories they consume per day, they also start doing less effort and therefore end up burning fewer calories.

People who follow a diet without exercise have minimal results.

5- Be Positive: You should look at the diet program positively and try to feel as positive towards it.
If you can’t eat what you want, want what you eat! Always focus on how the diet will make you healthier, lose weight and look and feel better.

6- Take a break: Every diet program should include a break. In order to be able to continue in any diet program it should have a free day, a break of what you eat all week; and for a day, eat what you want.

Remember to keep counting calories even on your free day. If you eat a lot that day, eat in the morning and exercise.

Exercise is the best fast fat burning method there is. No pain no gain!

For more diet information go to www.fatlossfactor.com

Not too long ago I was dragged into a fast food restaurant to eat. I don’t like fast food places, but sometimes they are unavoidable. It’s hard to get healthy foods to eat at a fast food restaurant.

Stay away from breaded items like chicken patties, nuggets, and fish as well as deep fried items like hash browns and French fries. Leave the soda alone too. These items are loaded with poisonous trans fats from the hydrogenated oils used in the preparation problem.

As little as one gram of trans fats each day could be disastrous for your health. Now think about how a typical fast food meal with a chicken sandwich has about ten grams of trans fat!The total continues to increase as you add in a pie or cookie which can sent the trans fat total over 13 grams.

Just think about the cumulative effects of trans fat on a person’s health over time.The people that eat 20-30 grams of trans fat every day probably don’t understand how they are hurting themselves.

Just remember, no one will watch out for your health except you.Returning to the need to minimize the danger of fast food, you should always get water instead of a soft drink. These may not be some ways that show you how to lose weight fast, but they can minimize the danger of fast food.

To avoid the belly fat problems with soda, you can also try some unsweetened tea.

The best alternative for fast food breakfast is an egg, ham and cheese on an English muffin. A fruit and nut salad is also good for breakfast. The best lunch options are chili, grilled chicken, or a plain cheeseburger.

The most important thing I want you to do is to stay away from the soda, fires, and other deep fried foods.

In the “Super-Size Me” movie, one guy was able to stay healthy while another one’s health was devastated.The biggest difference was that the healthy man never ate soda or fries.

Whenever you are in a fast food restaurant, remember to make the most healthy choices.

For more information on healthy foods to eat, go to www.fatlossfactor.com.

Why You Need to Exercise

There are three main reasons that you need exercise to be an integral part of your life.

Exercise helps you lose weight

Diets alone may help to some degree. However, losing weight by dieting alone can lead to lose skin and poor muscle tone.

Plus, as soon as you cease dieting the weight comes right back. Exercise helps you burn fat fast.

Exercise helps you lose weight while building muscle. If you are only 20 pounds overweight, you can lose the weight through diet alone, but most of it will be water weight that is lost.

Plus you will have to be eating much less than before. Adding exercise to your diet program will result in more calorie burning power for weight loss.

The result a slim and fit body in a shorter period of time.

Exercise helps keep illness at bay

Exercising regularly also boosts your immune system to keep you healthy. Energized routines such as a cardio workout also benefits your heart.

It also helps a great deal in lowering bad cholesterol levels, diabetes, high blood pressure and aids in digestive disorders. Exercise has beneficial effects against deadly diseases like stroke and cancer as well. It also helps you lose weight fast.

Exercise also boosts endorphins which are natural hormones that lower stress and keep you focused with mental clarity.

Exercise helps you look good

Sweating from exercise is beneficial to your pores. Sweat helps rejuvenate the skin to give you a healthy glow.

Exercise also helps in building collagen and makes you look younger, slowing the onset of wrinkles. People always notice when you look good and will compliment you on it.

When you exercise outdoors whether it is in the morning or evening you are getting even more benefits. There’s no substitute for fresh air when it comes to clearing toxins out of your lungs.

Sunshine also gives a nice healthy glow (when protection is used) and gives us a generous helping of Vitamin D.

So what are you waiting for? Good exercise will help you burn fat fast and make you feel great. Incorporate exercise into your life today don’t wait for tomorrow.

As things are, I don’t really see any issues with weight loss.About 80% of all those who lose weight end up weighing more than before they dieted in less than five years, according to a University of Oxford report.

In about two months, most New Year’s resolutions concerning weight loss have been dumped. This is a topic in almost every weight loss forum.

Consistency in weight loss seems to be a real problem, so I’ve made a list of reasons why.

Try to get the general picture of weight loss before you go into all the details: this will help you be more consistent.

1. You’re not concentrating on the goal. If you don’t make a serious effort to keep your weight loss goals in mind, you might forget about them during your busy schedule.

2. People want to lose weight, but other things are more important. Drinking a beer or two every day is more important to some than having an ab six pack.

3. Lack of self discipline and accountability to others. It’s important to make yourself responsible for the results you get in a weight loss program, but many never set up any checks and balances.It’s too easy to make exceptions if you don’t need to get permission first.

4. Unrealistic expectations cause dieters to get discouraged when they don’t meet their goals. You want to know how to lose weight fast, but sometimes it takes longer than you want it to.

Persistence is what makes a weight loss and exercise plan pay off. 5. Lack of planning results in ineffective implementation of diet and exercise programs. Plan your workouts and your meals ahead of time to make sure they get done right.

You’ll do a lot better at losing weight if you address all these issues.Give it some time, then you can worry about all the smaller details.

For information about how to lose weight fast go to www.fatlossfactor.com.

Here comes a brand new year: don’t tarnish it with your same old reasons why you’re not in shape.All your pretexts have done is left you unfit and unhealthy for another year. Almost every weight loss forum will be talking about gearing up for another new year.

Get the year off to a good start by taking all those miracle machines and pills out to the dump. Stop trying all the miracle weight solutions that keep coming out and start working out.

Think critically about the fitness marketing you see so you can hold onto your money and start losing fat instead. A good thing to do is add up how much your health care bill will be, then compare it to the cost of healthy food, gym membership and a few weights to use at home. That should make you want to start working on that body of yours.

Think about what they say about socioeconomic status: your lifestyle will approximate the average of the lifestyles of your best friends.

Take that premise and apply it to your body: you’re going to be in similar shape to those you hang around.If you don’t have anyone to support you in your efforts, do something about it! Hanging around with obese, fast food eating beer drinkers isn’t how to lose weight fast.

Make an effort to befriend some people with good healthy lifestyles.Their lives can help you elevate yours.

Stop blaming your tendency to be obese: you are still in control.

While some factors of obesity might be heritable, hardly any mean that you have no control over your weight.Let’s suppose genetics are pushing you toward being overweight: you should work even harder to fight against it.

Quit making resolutions and vague commitments to your health and fitness. Get a clear picture of what you want to be: this is a pre-requisite for success.Your mind will help drive you towards your goals.

For another year you can decide whether you’ll excuse your physical shape or if you’ll do something about it!

For information about how to lose weight fast go to www.fatlossfactor.com.

Before we get started you need to know this type of workout is going to be different than what you’ve tried in the past, and may result in a body that is much stronger and leaner in a matter of weeks. Okay so I was exaggerating somewhat, but this is exactly what people on the go need to get them past the excuse of not being able to the gym.

People might think some things about you but you have to keep an open mind yourself while doing this.You will get the last laugh with your amazing body, in spite of the funny looks you get. You’ll have to get healthy foods to eat too: what if they don’t like that?

You’re going to miss out on a good thing if you’re too self-conscious to try it. Here’s how it goes: You are going to be working out a couple minutes at a time, a few times every day, every business day You do this instead of going to the gym.

Body weight exercises are called for this program that must be done for several minutes six or eight times everyday. Clearly, you’re not going to be able to be shy about doing this in the office while people are watching you. This is a solution if you are looking for some ways on how to lose weight fast.

You be surprised that some other people will join with you if you have the courage to begin. If you’re on a 9 to 5 schedule a office suggested to the two-minute workouts hourly on the hour except for lunch.

So in this case you would do it at 9, 10, 11, 1, etc.

Here are some of the exercises you should focus on:
* Body weight squats
* Pushups
* Lunges
* Stair cases
* planks
* Abs exercises on the floor (e.g. abs bicycles)
* 1-leg body weight dead lifts (Romanian)

This list isn’t everything you can do: it’s just enough to give you an example get started, but at the very least you could stick to lunges push-ups and squats and still get good results.

There’s nothing wrong with you choosing your own exercises for this workout.Your routines by day might be a lot like this:

Monday, Wednesday, Friday

9 AM – 10 push-ups and 15 bodyweight squats. Repeat once each for 2 total sets.
10:00 AM – plank holds (hold as long as you can for a total 3 minutes)
11 AM – 5 push-ups and 10 bodyweight squats (4 sets)
1 PM – plank holds (hold the planks as long as possible for a total 3 minutes)
2:00 PM – Eight push-ups and 12 bodyweight squats (3 sets)
3:00 PM – plank holds (hold the planks as long as you can for a total 3 minutes)
4 PM – As many push-ups as you can do, then maximum bodyweight squats you can do

Tuesday, Thursday

9:00 AM – 6 forward lunges each leg followed by 6 reverse lunges. Repeat one set each.
10:00 AM – 1 leg bodyweight Romanian dead lifts (RDL) and six floor abs for 20 seconds
11 AM – 3 forward lunges on each leg and 3 reverse lunges, (4 sets)
1:00 PM – 1 leg bodyweight Romanian dead lifts (RDL) and 6 floor abs for 20 seconds (4 total sets)
2 PM – 5 forward lunges on each leg followed by 5 reverse lunges (3 sets)
3 PM – 1 leg bodyweight RDL, then 10 each leg/floor abs for 30 sec (no repeat)
4 PM – As many forward lunges you can do with each leg. As many reverse lunges you can do (1 set)

You can add one repetition to each set every week to make progress or you can progress by doing a harder version of each exercise. These are just a sample routines to get you started in developing your own.That really accomplishes a lot if you do these exercises throughout the day. You’ve exercised your muscles and increase your heart rate, burned a lot of calories, and boosted your metabolism.

Seeing how noninvasive these exercises are, you really don’t have any excuse not to get the exercise you need every day. To this kind of routine for several weeks, and then go back to the gym if you can. If and when you do go to the gym, you’ll find that you’ll get much better results.

For more information on healthy foods to eat, go to www.fatlossfactor.com.

I bet you’ve heard a lot about all the healthy attributes of antioxidants.By working against free radicals, antioxidants help protect you against health problems like cancer and heart disease while slowing the aging process and helping you to feel younger. It’s amazing how losing weight fast can make such a difference to your health!

By aiding recovery from exercise, antioxidants promote muscle gain and fat loss over time. The free radicals that develop in muscle tissue during exercise are inhibited by antioxidants, aiding recovery.

By taking in enough antioxidants about an hour before workout, you can minimize the damage done to your muscles by free radicals.This is what helps muscle recovery after exercise.Rather than falling for the marketing gimmicks of pills, you should turn to whole foods such as teas, grapes, red wine, cherries, acai fruit, and berries as sources of antioxidants.

Whole grain toast with blackberry jam with almond butter and blue berries is my favorite snack for before workouts. To drink, I get some iced green tea with a teaspoon of honey as sweetener.

This kind of snack gives me a huge dose of antioxidants that promote youth and protect my muscles: you should try it an hour before working out too! On a daily basis your body is subjected to the oxidative stress of free radicals. These are also some ways on how to lose weight fast.

Every meal and snack you eat should have two sources of antioxidants in order combat the oxidation promoted by the sun, junk food, and other sources. By doing this you can always have some protection in your body.

Everyone is looking for that healthy, muscular, lean, youthful body: antioxidants are one of the main ingredients.

For more information you can go to our weight loss forum or go to www.fatlossfactor.com.

I was intrigued by the headline in the National Enquirer, “Hollywood’s Deadly Skin and Bones Diet: Stars Risking Their Lives to be Thin,” so I bought it even though I am not supposed to admit to it. Then there was the Tabloid, In Touch, with a similar headline, “Scary Skinny!”

This was “professional” research: I wasn’t really reading these things.Tabloid Tales

Among others, the Enquire cover featured 110 pound Anna Kournikova; 100 pound Angelina Jolie; 5′ 6″, 5′ 7″, 100 pound Angelina Jolie.

Looking past some amusing photos, I came to the article which quoted Dr. Stanley Title as saying, “The skin and bones diet is extremely dangerous and can cause serious health implications. Literally, there are starving themselves to death.”

This is so because celebrities know that they look heavier when they’re on camera so they go to extremes to compensate for that even it means protruding bones.

Skinny and Healthy aren’t the Same

Focusing on weight loss, people often forget about their health. Usually goals have to do with how many pounds lower percentage body fat were a clothing size, leaving out energy levels, quality-of-life issues, nutrition, and overall health.I see something even more alarming with the skin and bones diet plans because I have tested body composition over 7000 times as a fat loss coach.

Body fat to Muscle Ratio

The fact that weight loss can come from muscle rather than fat is a major concern. So people end up with very little muscle but still have fat spots. Many of the skinny women whose composition I have tested have it load average ratios of body fat to muscle.

What they have is a bone with a pad of fat surrounding it, much like a pipe with insulation.The lack of strength caused by the slow metabolism only compounds the problem.Now I know this skinny fat is worse: I used to think that only fat was bad.

4 Tips on How to be Fit and Lean, Not Skinny

1. Avoid starvation diets. Because people want to believe in a quick solution, they will stop eating to lose weight, but the weight loss usually doesn’t last. This is not how to lose weight fast.

2. Your normal routine should include strength training. Training with weights is not just the thing for body builders: it’s good for everyone to get their metabolism to build muscle, and to be healthy.

3 Use a different vocabulary.Try using terms like “improving nutrition,” rather than “going on a diet.”How about trying to have an athletic look rather than trying to look skinny? Just look at how people talk in a weight loss forum.

4. Keep tabs on your body composition. This will help you avoid damaging muscle loss.

This is the same approach natural bodybuilders take: they each up to six meals with natural food every day to keep their muscle. Remember,it’s not about being “skinny:” it’s about being “healthy” and “lean.”

For information about how to lose weight fast go to www.fatlossfactor.com.

Many people do well in training, but after a while get bored and quit.People get bored with the same routine and then quit. Sometimes the same thing happens when people focus on healthy foods to eat.

You can prevent this type of problem by mixing in some interesting and fun activities into your routine. Here are just a few examples of exercises you can do:

1. Staircases. You can find stairs almost anywhere you go, and they are great for exercise. Just sprint to the top, recover on the way down and work in some pull-ups or push-ups.

2. Wind and hill sprints. You can get great exercise by sprinting up hills and recovering on the way back down. Also, you can do some all out wind sprints on a flat open field.

3. Kettle bells. Take your capabilities to the next levels by substituting these for barbells and dumbbells.

4. Body weight. You carry it around with you so why not use it? Do some pull-ups, push-ups, lunges, and squats a couple times a week as you workout at home.

5. Ring exercises. Use gymnastic rings anywhere to do horizontal body rows, L-sits, ring pull-ups and more.

6. Swimming. Exercise your whole body while doing 25-50 meter swim sprints. This is a great way to work hard without soreness the next day.

7. Sandbags. Try holding a sandbag during lunges, squats, and hill walking. This will get some of those muscles you sometimes miss.

8. Mountain biking. Work hard pumping those pedals up hill, then enjoy your recovery as you coast down. Keep this up and you’ll have found some ways on how to lose weight fast also

9. Rock climbing. This will work your mind and body, leaving you with sore muscles days later.

10. Stick wrestling. Fight over a stick with your buddy and see who’s toughest. Push, pull and thrash your way into an intense workout.

11. Strongman. Be like the World’s Strongest man and get creative. Throw kegs, lift boulders, and heave heavy objects.

12. Rope climbing. Hurry up, then after you get back down relax by doing some squats or lunges.

13. Bag boxing. Use a speed back to work on rhythm and timing, and then use the heavy bag for a complete body workout.

14. Jump rope. This is a great full body exercise that is one of the best. Get a cheap plastic rope then mix in some arm crossovers and double jumps as you have fun burning fat.

15. Jumping exercises. Do some squat jumps and broad jumps to liven up your routine while building muscle.

For information on healthy foods to eat, go to www.fatlossfactor.com.