Weight Loss and Cholesterol - Diet Tips For You

If you have high cholesterol and also want to lose weight, you have two problems that can be addressed at the same time. Lowering your cholesterol levels and reducing your weight is something that can make you healthier. Let's see how weight loss and cholesterol are related.

There are many foods that increase cholesterol levels and you should avoid them as most of them are also bad for your figure. For example, butter and similar fatty products we use for cooking. These products have a high concentration on fat that together with other fat we take during the day can increase the total fat levels very much. Your body will have trouble burning the fat and your heart will also have to increase cholesterol to store it. Excess fat is very bad for the body in general. Weight loss and cholesterol lower levels can be achieved if you reduce them. Ice creams and meats that contain a lot of fat also have the same result. However, you should not stop eating any kind of fat as there are many vitamins that need fat to be absorbed. You can use olive oil in cooking and in salads. Olive oil ha many benefits and can be used frequently. You can also eat some dried fruit and nuts as they are also filled with vitamin E and good healthy fats. Keep them limited however, as they have calories. A handful of raisins and almonds is enough for you.

Fish is another food you can include in your diet. Weight loss and cholesterol can benefit significantly from the use of fish. Fish has healthy fats called omega 3 fatty acids that are good for the body. They are the best way to get the fat you need and lower cholesterol levels. The best thing with this food is that it actually lowers cholesterol. It is not simply that it doesn't increase it. You can ask your doctor to tell you how much you can eat, but in general doctors suggest having two meals a week. Salmon and sardines are the best fish to have for this case. Weight loss and cholesterol can also benefit from oat. Oat has fibers that can lower what we call bad cholesterol and help you lower your cholesterol in general. Fibers also have the advantage that reduce the feeling of hunger and keep you full for a longer time. This is also good for your diet to lose weight as you will not feel hungry all the time. So try including it in your every day diet.

Last thing you can do is to try the food that can help you and decide on the ones that actually help you and you can include them in your diet. Then, it is very important to maintain your program. Healthy eating will only have beneficial results in weight loss and cholesterol levels if it is done regularly. So find food that is tasteful to you and you will certainly achieve your goal.

There is an obvious relationship between weight loss and cholesterol which needs to kept in mind when anybody wants to lose some weight. Visit our website for more information.

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Fast Weight Loss Diet - Easy Tips And Tricks

A fast weight loss diet is worth its weight in gold once you find it and finally lock on to a winning strategy. Asian women have been practicing the same techniques and methods for generations to get and stay skinny...even after giving birth...and you can benefit from their experience in your battle against the pounds.

Today we're going to look at a fast weight loss diet you can use to achieve the body you deserve without doing back-breaking workouts at the health club or going hungry for weeks.

Fast Weight Loss Diet - Easy Tips And Tricks

Everyone wants the answer to the question of which fast weight loss diet works the best to lose excess pounds. In reality the question can't be answered in just a short article or webpage, it takes a full program to define what makes a perfect diet. You CAN learn a few things that will help you in the short-term, and here are a few Asian tips anyone can take advantage of to get their dream body.

1. 5 meals a day puts you on the road to success.

You must learn to eat several smaller meals rather than a few large ones, because your body simply can't absorb the excess calories that often happen unintentionally when we shrink our meals into just 2 or 3 per day.

By having 3 medium-size meals (breakfast/lunch/dinner) combined with 2 small meals (mid-morning snack/mid-afternoon snack) you lessen the chance that you'll overeat at one of the bigger meals and thus ruin whatever weight loss you had going that day.

In Asian culture we tend to eat frequently, sometimes as often as 6-7 times per day, and thus our meals are smaller in size and calorie density. Copy this formula for success, try to keep your main meals below 350-400 calories each, and your snacks at 150 calories each. That totals roughly 1300-1500 calories per day, which is perfect for weight loss, and you'll never be hungry since you're eating so often!

2. A small plate in a dark color can work wonders.

It's funny to those of us from Chinese descent that Western countries call white porcelain dishes "China", when in reality most Chinese dishes and plates aren't the color white at all.

Asian culture chose to eat on colored plates long ago out of respect for the Earth and nature (who provide our food), but researchers have recently found a link between the darker colored kitchenware and less production of a hormone that makes us eat more than we should.

It's amazing but highly likely that white dishes actually visually stimulate our brains to create more of the "hunger" hormone that it should, and that makes us increase the chance of overeating.

Switch to dark blue, dark green, or other less stimulating dishes and plates and you'll be surprised at how you naturally feel more full and eat less.

What If You Just Can't Lose Weight?

If these two fast weight loss diet tips don't work for you, you'll need to learn a more powerful secret free method that Asian women do to force fat off of their belly and thighs in less than a month...without starving or doing crazy workouts.

This solution works to quickly burn fat and is very simple, the full details on how to do it are in the free report here: Fast Weight Loss Diet. I actually do it myself while relaxing on the couch watching TV, and it works amazingly well.

Click on the link and learn the trick for yourself before it's gone: http://www.skinnyasiandiet.com/free-book.htm

Love and good health always,

Catherine Cheng - Founder, The Skinny Asian Diet

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2 Weight Loss Diet Tips to Lose 2 Pounds Fast

Here are 2 weight loss diet tips to lose 2 pounds fast. It's human nature to want results fast. I understand that so I'm going to share with you 2 ways for losing weight quickly. If you are sick of the weight loss situation you're currently in at this time, take a few moments right now to read this article.

Weight Loss Diet Tips

1. Make your dinner a soup or salad with 20+ grams of protein

I just want to take this 1 meal at a time for you. I hope you normally get good solid breakfasts and lunches. For dinner, make a vegetable salad or a vegetable soup from scratch (can make a big batch to last 3-4 days). In fact, you can have BOTH a salad and a soup. Just be sure to add some sort of protein to this meal. A 4-ounce piece of chicken, 1-2 cans of tuna, 1 can of black beans, lean meat, salmon, etc.

It's not a true meal unless you get that protein in there.

2. Use Stevia in your waters and drop coffees, sodas, and diet sodas

Look, sodas of any type are just plain bad for you. Just say NO. You can save yourself thousands and thousands of calories by switching over to Stevia waters where you simply stir or mix in 2 packets of Stevia. If caffeine is what you like with your coffee, take a caffeine pill and stick with Stevia waters. You'll lose a lot of weight fast once you drop coffee and sodas.

These are just 2 of many simple weight loss diet tips that'll help you to lose 2 pounds fast.

If you're SICK and TIRED of getting the same old boring weight loss advice... you know, like "Eat more fruits and vegetables, drink 8 glasses of water, jog, and Blah Blah Blah", then...

Click http://www.weightlossguide4women.com to get your FREE EBOOK "How SPINNING Around Like a Child TRIPLES your Weight Loss". A strange, but true, way to LOSE 10 Pounds in 2 Weeks. I'm giving away this ebook today and tomorrow ONLY to anyone who visits my website! So get it before tomorrow night.

If you're truly serious about losing weight, then go to the link below to get your free ebook now. If you don't Lose 10 Pounds... I'd be QUITE surprised! http://www.weightlossguide4women.com

Jennifer Jolan

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Weight Loss Diet Tips - 11 Simple Yet Powerful Tips on How to Lose Weight Healthily

Dieting is a means to lose weight. It can't be done fast; and this is not an easy job. It must be done gradually. At the start, it seems to be fast, because water is the first to go, and then goes the fats. The usual dieting weight loss is one to two pounds per week.

The following are some diet tips-

1. Food pyramid is a good start on how to plan your dieting program

2. Stick to whole grain varieties of wheat, rye, millet, oats and others.

3. Increase your manual work to help burn fats.

4. Exercise regularly. It is very important and accepted universally as a good method to lose weight. One must strive to at least do 5 to 30- minute sessions per week. This will produce firmer muscles, while dieting.

5. Keep a diet diary to keep you aware and updated of the developments in your dieting. It also reminds you of your weight loss diet tips.

6. Find out why you overeat. Sometimes it is triggered by stress, loneliness, anger, depression and other emotions.

7. Have a support group to encourage you and give you resolve in your dieting.

8. Learn to monitor your hunger. Don't over-stuff your tummy.

9. It must be remembered that quick weight-loss is due to lost of water and muscles. It must be fats that have to be lost; and this is done gradually.

10. Eating slowly is a good practice when dieting. It also helps in better digestion of foods.

11. And finally try to eat less fats. This is an important tip.

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Asian Diet Tips - Get Skinny Fast Without Brutal Workouts!

Asian diet tips and tricks are always something I love talking about with new clients looking to get skinny fast. There are so many techniques and methods Asian women use to get their size-2 bodies that anyone can benefit from if they just learn even a few of them. Let's take a quick look at a trick you can steal from the Asian way of life to help you slim down and feel great.

Asian Diet Tips - Get Skinny Fast Without Brutal Workouts!

The first thing anyone who grew up in an Asian household as I did will tell you is that you have to resist the "get thin quick" marketing and advertising scams that diet pills and medical doctors are on the TV selling all hours of the day.

There is no reason you should risk permanent health problems from some chemical or expensive surgery in order to get the body you're after. Asian women don't buy these products because they prize their health above all else, and they want to live a long time in order to enjoy their children.

When it comes to a magic pill or other weight loss product, if it seems too good to be true it usually is!

A Simple Way to Charge Up Fat Burning - Spices

Asian women like to use a lot of different seasonings when they cook, whether it be a traditional stir-fry dish or something more Western like Mexican tacos.

One of the ways they rev up the ability of their bodies to handle the increased calories of any meal is through using spices in the dish, particularly spices that they know can increase metabolism naturally to burn fat cells.

Cayenne pepper is one of these spices, such a simple and easily found item yet so few take advantage of it. Asian women sprinkle cayenne pepper (lightly) on many different meals, often without even telling the rest of the family they're doing it!

My own Mom used to do this to my Sisters and I and we had no idea until years later when she laughed and told us it was one of her weight loss weapons.

Don't over-do it, you don't want the taste of the meal to be compromised as we want it to retain its great taste. Instead just get a pinch or two and spread it evenly over whatever food you're making. You'll need to experiment to figure out the right amounts for various things, but if you get it right you'll be able to increase your calorie-burning potential by as much as 20% just from this single addition alone. Amazing!

The Secret Way to True Weight Loss

You're not going to discover true permanent weight loss from just a quick article. In order to really learn how Asian women are able to get back to a size-2 even after just giving birth takes a detailed look at their secret techniques and methods.

I can teach you some secret tricks Asian women have been using for years to quickly drop 20 pounds off your belly and thighs in less than a month without any sweating.

These simple methods are so easy that you can actually do many of them while in the bathtub or relaxing on the couch watching TV!

Click here to learn hundreds of Asian Diet Tips and get the body you've always dreamed of NOW.

Love and good health always,

Catherine Cheng - Founder, The Skinny Asian Diet

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Is a High Protein Diet Plan Good or Bad for You?

We all have heard something at one time or another about the high protein diet. Does it really work for people or is it one of those fad diets that will soon disappear? So many people out there are searching for the perfect diet plan that will be easy to follow and will allow the pounds to drop off over a short period of time, but unfortunately these demands often lead to many fad diets that do not work in the long run. There are some advantages to being on a high protein diet plan, so let's take a look at them.

One of the main benefits of being on a high protein diet plan is that you will not have to spend lots of your money on any special types of food and that is always a positive thing. The reason being is that you will be focusing on protein intake and limiting your amount of carbohydrates that you eat. This can cause your body to feel fuller longer because it may take more time to digest protein than carbohydrates or fats.

There are also drawbacks to being on a high protein diet plan. You may indeed lose weight, but the problem is that it could be mostly water weight and when you do decide to stop being on the diet plan, you will regain some of the weight that you lost and this is not a good thing. Another bad thing about this diet is that it does not teach or encourage you to change your regular eating habits into healthy eating ones. So, you will not only gain some of the weight back from water when you quit the diet, you will also likely put weight back on because you will be eating the same old foods that you ate before and caused you to gain weight in the first place.

Another downside of being on this diet is that you may experience some side effects which include irritability and headaches and there are also some health risks related to it.

Being on this diet for a prolonged period of time can cause health problems. If you are not on a diet that requires you to monitor your intake of saturated fats, you risk putting yourself in a higher category for developing heart disease and strokes down the road because of high cholesterol. Going on a high protein diet can also increase your chances for developing cancer.

Also, people who stay on this diet for a long period of time tend to lose more calcium in their urine than those who eat a balanced diet. This can lead to the development of osteoporosis and kidney stones.

If you are serious about losing weight, you are better off to focus on a diet that encourages you to change your bad eating habits for healthy ones and to exercise regularly which will lead you to long-term weight loss and a healthier body and this will prove to be much better than any short-term gains that you might have enjoyed from being on a high protein diet.

I hope that you enjoyed this article and if you would like some great free tips on eating healthy, than please visit my web site where you will find some great free information to help you live a long and healthy life.

I am a 54 year old retired mill worker from Northern Maine. I am happily married with 3 wonderful boys. My main interests are my family and God. I own a eating healthy web site with great tips and information that is designed to help you live a healthier and longer life.

www.eatinghealthyhub.com

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5 Best Ways To Create A Perfect Gym At Home

Most men think that the only way they can stay physically fit is by joining a health club. Health clubs are very good, but not everyone benefits from them. Building a gym at home where one can do intense home gym exercises is a very good alternative if you do not fancy health clubs. Building a home gym is a very challenging task. However, this does not mean that you should not exercise. You do not also have to buy very expensive home gym equipment.

Know all your fitness goals and objectives to help you plan the project effectively. Here are some helpful tips for constructing a gym at home that can transform your dream of owning a home gym into a reality.

Find space in your house

Set aside a room in your home where you can spend time doing home gym exercises. The room will also serve as central place for keeping your entire home gym equipment. Choose a room that is well-ventilated and sound proof. Some of the areas in the house which you can transform into a great gym at home include patios, porches, basements and even under stair areas.

Give it great fitness feng shui

Strive to make the room very airy and light. A well-lit and ventilated space aids in improving your energy level as you do rigorous home gym exercises such as abdominal workouts for men. Light up the room using recessed lighting. Bring in plants to boost oxygen circulation. Get plants such as ferns bamboos and palms, which have great, air purification powers.

Fill it up

There is no need of stocking up your gym at home with bulky fitness gear. There is cheaper and smaller equipment you can buy to make it an effective exercising spot where you can do your home gym exercises. There is quite an array of equipment in the market that you can use to make your workout program for men a success. Some of the home gym equipment you can buy include a stability ball, elastic tubing, foam roller, cardio equipment, free weights, and standard yoga mat and kettle bells. You can effectively use all of these in your home workouts for men.

If you are working with a small budget, you can start by buying the most important tools and buy the rest later. It is wise to set a budget before you start shopping. This way you will avoid spending on irrelevant equipment.

Organize

Organize the equipment in your gym at home in a fashion so you can easily reach them when doing your home workouts for men. No one feels comfortable working out in a cluttered space. Get a few organizers such as shelves for storing the equipment in your gym at home. Mounting shelves on wall leaves enough space on the floor to work out. Keep the room as clean as possible.

Use it

There is no need of setting up a gym at home if you will not use it. If you do not know how to workout efficiently, you can hire a professional trainer to teach you the proper techniques.

These tips are just what you need to come up with best set up to your gym at home to help you in your in-home workouts for men. There is no better way of staying physically fit.

For much more information on proper workout routines, visit my website today.

You can find it at: http://www.Workout-Routines-For-Men.com.

TL Kuhn is the owner of TLK Online Solutions. You can be sure that all of the products that I promote have been carefully researched and are of the highest quality.

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5 Tips To Get More From Your Workouts

"So, what do you do?"

I get this question on a consistent basis from people when inquiring about what type of workout I do. The thing is, it's not as much about the workout I'm doing as it is about the principles that I apply to all my workouts. To be honest, my workouts change as my body and my goals change. There is no single perfect workout that when utilized will be the end all be all of workouts. Sorry, but it's the truth.

What's more important is being optimal to what your goals are. For some, that may be to build muscle. For others, it may be strength or weight loss. You can get results from all kinds of different workouts, but it may not be optimized for your goals, meaning you might have gained 5 lbs of muscle doing a certain workout, yet if you optimized your workouts more, you could have gained 10 lbs of muscle. This also applies to weight loss and strength.

It's not as much about what other people are doing, but it's about what is it you want to do and applying the correct principles to your workouts. I have learned from my mentors over the years and many professional bodybuilders, powerlifters, and athletes that I follow and read about. All their training programs are designed for what they want to specifically get out of them. A wide receiver doesn't do the same workout as an offensive lineman, not if they want to be a productive wide receiver.

So what are these principles that I'm babbling all about? I'm glad you asked. Even if you didn't ask, here they are:

1) Goal specific workouts - your workouts should always match up with your goals. You can train for strength, muscle size, weight loss, speed, power, etc. If you are wanting to gain muscle mass, but you're running on a treadmill an hour a day... your training isn't matching with your goals.

2) Train with a purpose - your workout time is your time. It's a time that you can be completely selfish, clear your mind, and escape from everything around you. So you should train like it. Chatting with everyone around you, talking on your cell phone, texting, checking facebook, really anything that takes your mind off your workout is super counterproductive. Sorry, it just is. I doubt you would have see Jerry Rice or Michael Jordan running over to check their phones when they were training or practicing.

3) Stick to your plan - this one here may be the most important one out of all of these tips. One of the worst things you can do is to start a workout program, then 2 weeks in ditch it for some newfound program you ran across in a magazine or a friend told you about. If you want results from a plan, you have to give it at least 8 - 12 weeks to see comparable results. Being a workout jumper is not something that you want to be known for. I don't know how many times someone has told me "I did the (insert workout here), but I didn't see any results after a couple of weeks". You can then insert my face in hand reaction and try to instruct these well meaning souls that the greatest workouts won't garner great results only after a few weeks. OK, sorry I had to rant there... I'm good now. Also, if you are constantly jumping from workout program to workout program, you will never know how your body reacts to certain types of training. Do you respond well to high volume, low volume, high intensity, drop sets, max sets, etc? You will never know and therefore you won't train your body optimally and see your desired results.

4) Eat to support your workouts - now this should go without saying, but I shall sayeth it (you like that Old English). If you are not supporting your workouts with a proper nutrition plan, then you might as well be at home watching TV and spend some time with your family. Keep in mind that this is applying to people who want to achieve physique goals in the gym of building muscle, burning fat, etc. If you are one that is just at the gym to stay active, I applaud you. But you should still follow a good nutritional program:)

If you hit the 4 windows of opportunity when it comes to nutrition then you will be well on your way to supporting your workouts and achieving the physique you desire. These 4 windows are:

1) Breakfast

2) Pre Workout (30-60 min before exercise)

3) Post Workout (20-45 min after exercise)

4) Bedtime

If you nail these 4 times right then you will see some astonishing results in a short amount of time.

5) Pump Up The Jams - want to have great workouts and stay focused in the gym? Then you should plug in your iPod and listen to your favorite tunes. According to the U.S. periodical Journal of Sport & Exercise Psychology, when participants listened to their favorite music while jogging, they increased their endurance by 15%. Pretty sweet right?

If you don't agree, then I don't know what you're looking for.

OK, so anything is probably better than overhearing conversations you wish you didn't, crappy gym music, or listening to the guy awkwardly scream as he is benching next to you. So even if you have some favorite closet tunes like Britney Spears, Taylor Swift, or God forbid the Backstreet Boys, you can crank it up and reap the results. The beauty of it is that no one will be able to hear what you're listening to so there won't be any judgements... besides when you look in the mirror and you shamefully mouth the words to Backstreet's Back. Be honest, you know exactly what I'm talking about and sort of like it.

OK that's all I've got for now, but I promise you that if you implement these 5 principles into your workouts, you will see some great results and really start reaping the benefits of your training. You might even enjoy it a little more, too.

Jared Lee is the owner of The Muscle Mentor, LLC, fitness author, personal fitness coach, and a complete fitness geek. His passion is to help people reach their fitness goals and get the most out of life through the lessons that fitness teaches. For more information about Jared, more articles, or you just want to see what he's all about visit http://www.themusclementor.com/

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Is Walking Really Exercise?

As a personal trainer, I get asked this question a lot.

The short answer is YES, absolutely. Walking is movement. Movement burns calories. The longer answer is that it really depends on your goals and your current capabilities.

So let's take a minute and explore how to incorporate walking into your life.

If you have been doing absolutely nothing for the past several years, i.e. a couch potato, and you have decided to do something about it, I do not recommend that you start one of those extreme programs that you see on TV. Your body needs time to adapt to increases in stress that you put on it. So start out with a walk. Look for a walking trail by your house or hit the track at the local high school or even just go around the block a few times.

If you have serious health issues or joint problems that would prevent you from participating in a strenuous exercise program, go for a walk. Like anything in life, you have to start out slow. Walk before you run as it were. You may not be able to go very far at first, but test your limits.

Now if you are somewhat active or have already been doing some walking and are looking to make some major strides in losing weight, walking alone will not be enough. Your body is highly adaptive. But it needs to be pushed a bit in order to make significant changes. But even if you are ready to embark on a more intense exercise routine, walking can still be beneficial. You cannot go hard seven days a week. Your body needs rest days. Preferably, active rest. What this means is that you do not just crash on the couch on your off days. You guessed it, go for a walk.

Still not on board yet? See if these are some excuses running through your mind:

Walking by myself is boring

Understandable. Walking with someone else does tend to make it seem like it goes quicker. So grab a friend or a family member. Or look for a walking group in your area. It is more common than you think. If you cannot find a group, start your own!

That is too far

I co-sponsor a walking group that goes between 3 and 4 miles. And when we tell people that, they crinkle their nose and say "That is too far!" Well let me tell you, we have a member that just turned 80 who is always the first one in the parking lot. We have others with health issues like diabetes, history of strokes, back problems. And they make it just fine. In fact, they feel better than when they started. Again, start slowly and go for a short distance to see how you do.

That is too early

My walking group meets at 8:30 am. We really wanted to get the folks that are retired or unemployed and get them out of the house. You would be surprised how many people say "That is too early!" Really? Look, I have never been a morning person, but 8:30 am is not a reach. And if you cannot make even a small sacrifice in order to improve your health, that is unfortunate.

The bottom line is that walking is beneficial for everyone. Give it a try and I think that you will find out just how good it can feel.

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The Most Effective Fat Burning And Muscle Building Workout That Takes Just 13 Minutes

Most people who want to burn off some excess pounds and tighten and tone their bodies simply don't have 2 hours each day to spend in the gym performing the bodybuilding style workouts that most "fitness experts" recommend.

Plus, these workouts consist of exercises and techniques that do not exercise the body in the way it is normally used so they end up building a somewhat unusable strength. In my opinion, most people, unless their main objective is body building, shouldn't perform the traditional style workouts

While I do still believe that machine and free weight strength training is the best choice for body building, it is NOT the best choice when it comes to general fitness goals like strength, flexibility, endurance, etc.

I don't know about you, but I can barely fit in 15 minutes for exercise let alone 2 hours... and I personally am not interested in muscle size alone (which doesn't mean strength and usually leaves you stiff and inflexible)! I'm sure your schedule is probably the same. The good news though is you don't have to... you can burn fat, increase flexibility, build unbelievable strength and endurance, reshape your body, and build a level of fitness that is truly functional.

I want to share with you a workout that I do personally that delivers a great combination of strength, flexibility, cardio and muscular endurance, and fat burning.

WARNING: The following workout will not only surprise you, but it will likely go against everything you ever thought to be true about fitness. Also, it is recommend you consult your physician before beginning any exercise program.

Are you ready? Good, here it is:

The following exercises should be performed with little or no rest between and you may need to adjust the number of repetitions or time depending upon your current fitness level.

• Jumping Jacks -1 minute
• Bodyweight squat (one-leg squat for advanced) - 15-20 reps
• Push-ups (slower reps for advanced) - as many reps as possible
• Kick butts (jog in place and kick your rear with both heels) - 1 minute
• Hamstring floor bridge (use swiss ball or one leg for advanced) - 15-20 reps
• Superman (lying on stomach w/ arms out to side, lift legs and chest off floor) - 15-20 reps
• High knees (jog in place lifting knees as high as possible) - 1 minute
• Stationary lunge - 15-20 reps
• Torso rotations/twists - 20 reps each direction
• Side bends/reaches - 20 reps each direction
• Mountain climbers - 1 minute (if you can J)
• Wall sit - as long as you can hold it
• Dips (use chair/bench/stairs) - as many reps as possible

There you have it... sounds easy, right? That couldn't possibly do anything, right? I personally challenge you... try it... no, try it right now! Drop what you are doing and give it a shot and see for yourself. If you find it a bit easy, which I doubt, perform it 2-3 times through without rest.

This workout will deliver more usable fitness results and benefits than any traditional gym or health club workout. Now, you can of course implement this type of workout in the gym and make it even better, but the beauty of this is you can do it anywhere!

Also, this is just one example and as you can imagine, there thousands of other exercises you can add or replace... I actually recommend switching the exercises every 2-4 weeks or even better is to put together 3 or 4 different workouts and then rotate them.

If you are not familiar with one of the exercises just replace it with one you know that works the same part of the body. You can also learn all of these exercises along with dozens of others in my soon to be released video which will consists of several workouts like this that you can do anywhere to build and maintain awesome levels of fitness, even workouts with dumbbells, swiss balls, medicine balls, and more... watch for it in coming months.

Jesse Cannone is a certified personal trainer and author of the best-selling fitness ebook, Burn Fat FAST. Be sure to sign up for his free email course as it is full of powerful weight loss and fitness tips that are guaranteed to help you get the results you want. http://www.guaranteed-weightloss.com

info@guaranteed-weightloss.com

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Exercise Schedule For Maximum Weight Loss

Here's an exercise schedule for maximum weight loss. It's perfect for busy people who can't get to the gym. The great thing is that you simplify your workouts while getting significantly better results... FASTER. If you don't have much time for working out, then take the next 2 minutes to read this article for the solution.

Exercise Schedule

1. Workout while watching tv... during the commercials

I know you watch tv. Don't bother saying otherwise. Even super busy people take time to relax. That's good. I'm going to make this work for you. Here's what you need to know. Tv commercials last about 3 minutes at a time. There's about 7 breaks for commercials. So that's about 20 minutes in 1 hour of tv watching that you can get in a workout. You don't even need to do it all in 1 hour either. Spread out your mini-workouts. It doesn't matter.

What to do? There's plenty of things. If you have stairs in your home, walk up and down them for 3 minutes non-stop. Get a mini-trampoline and get jumping. Use a hula hoop. Do jumping jacks. Jump rope. See, plenty of options. Look at your options, don't look for excuses.

2. Take 5 minutes for this special COMBO routine

What is it? It's running up your stairs and walking down them. Now obviously, you'll need some stairs in your home. If you don't have them, review the options in the first part of this article. You do this for 5 minutes non-stop. That's it. Quick and effective.

If you want to lose weight, this is a good exercise schedule for maximum weight loss.

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Jennifer Jolan

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Develop A Healthy Weight Loss Diet With These Tips

Choosing a healthy weight loss diet is important if you want to not only lose weight but keep it off as well. While many people opt for crash dieting, embarking on a crash diet is actually counterproductive in the long term. It slows your metabolism and many people who crash diet end up gaining more weight than what they had lost while on the diet.

A healthy weight loss diet is one that includes a lot of fruits and vegetables. In fact, such a diet should consist of 60% fruits and vegetables. To make it easier on yourself, choose fruits and vegetables that you like to eat. The ideal is that you eat the vegetables raw, steamed or baked. There are numerous recipes online that are not only low fat but delicious as well.

Choosing low fat proteins is also important. Fish is particularly low in fat and is very healthy for you. Unfortunately, some fish are high in mercury; however, herring, mackerel, anchovies, butterfish and flounder are all low in mercury, as are clams, crawfish, oysters and shrimp. Fish is particularly healthy for you, more so than other seafoods. Chicken is another healthy meat that is low in fat.

You want to minimize the amount of carbohydrates you eat, but you should not cut these out of your diet entirely. Carbohydrates provide energy for the body and are vital to good health. Switch over to healthy carbohydrates such as potatoes (baked, boiled or mashed), brown rice and brown bread. Noodles are also not particularly fattening. Eliminate white bread and white rice from your diet entirely, as not only are these fattening but they are also unhealthy.

You also need to watch what you drink. Completely eliminate soft drinks from your diet, even the ones that are zero fat. Drink only minimal amounts of alcohol, as alcoholic beverages are also high in calories. Drink lots of water - in fact, doctors recommend that you drink at least eight cups of water a day. You may want to drink up to ten or even twelve cups a day, as water helps to clean out your body from harmful toxins, helps you lose weight and can help to curb your hunger when you are tempted with an unhealthy snack.

Other drinks that are good for when you are dieting are low fat or no fat milk, 100% fruit juice, or even a home made fruit smoothie.

Eating the right foods and taking the time to exercise on a daily basis will help you to lose weight and keep it off. You may not lose weight overnight, but you will steadily lose weight. If you keep eating a healthy weight loss diet, the weight will stay off for good.

Are you looking for the fastest way to lose weight? Be sure to visit my site for information on how to lose weight fast.

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Discover A Simple Yet Effective Weight Loss Diet

There are so many options available when looking to lose weight, so it is important to be able to pick most effectual weight loss diet. The last thing you need to do is buy into a program and discover out that it is complete hype, there are no real results, and products taste like crap. So let's try to plan today what you should be looking for in an effective weight loss diet.

The number one thing you will see in any kind of business would be the results that have been accomplished from individuals which have taken part of the diet plan you are looking at. Any legitimate company would never fake this information because not only do they not want legal action taken against them, but they truly do have a product which has worked. These testimonials are huge builders to getting additional customers since they're from regular individuals like yourself that needed to lose weight.

When looking for an effectual weight loss diet, you could also look at the nutrition labels and find out what you will actually be consuming. If there's too much saturated fat or sugar in your product then you should remain away from it. Follow some simple healthy eating techniques in order to lose weight. do not consume more calories in a day than you burn, eat fresh fruits and vegetables, and lean protein. You actually do not need a diet program, you can consume very healthful just by shopping correctly at the grocery business. Unfortunately it can get pretty expensive to buy all that food.

The bitter truth is, practically all of the various programs do work. The difference between one person which did extremely well and the other person which failed miserable had nothing to do with the diet plan, but rather the person on the diet. If you dig hard enough you will discover that the individual which failed did not stick to the plan as prescribed. They will deviate from it frequently with complaints that it is too difficult, the food does not taste good, they were busy, or whatever else they could think of.

So when seeking for an effectual weight loss diet you need to choose the one that just makes the most sense to you. Is it something which you honestly think you would stick with the entire way through? You ought to make sure you are motivated enough in order to stay with it and produce the results you long for. So choosing something which you would like is the most critical thing.

I have found that the most effective weight loss diet for myself is the BodyByVi 90 Day Challenge. It incorporates a "challenge" into the program where you set a goal and work towards it with your friends. This way you get a lot of social support so that you can keep the mindset of pushing forward in your weight loss journey. It additionally doesn't hurt that they are giving away over $10 Million in prizes, you could receive your product for free, and they have in program in place in which you could a lot of extra cash by promoting it.

Along with whatever easy weight loss diets, you ought to incorporate a lot of regular workout. A interval training workouts is the best way to go for fat loss.

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18 of the Best Fitness Tips Ever

You can follow the hereunder mentioned fitness tips and secrets to:

- Maximize the benefits from your physical exercise and supportive nutrition.
- Avoid any possible dangers/traps which might signal painful recoils and regressions.

TIP no 1

Try to find the golden mean between over-training and concrete, tangible fitness gains and benefits. Calculate attentively the intensity, frequency and duration of your workouts. You need quick and visible results but a burnout might prove disastrous.

TIP no 2

No workout program and no diet will bring long-term results if you don't make a serious commitment. Feed your self motivation and self discipline. Look into the mirror: if your eyes spark then you can go on.

TIP no 3

Before you embark on your long and difficult trip to physical perfection try to dispel the most persistent fitness myths.

TIP no 4

Do not omit to integrate into your workout routines the warm up ritual.
Prepare your body for the hard exercise that is going to follow and considerably reduce the possibilities for a painful injury. Warming up relates both quantitavely and qualitavely to the kind,duration and intensity of the main workout.
It's very true that lots of people omit this workout phase because it is considered as boring and it lacks the glamour of tough exercise. Huge mistake! About stretching: After the general warm-up you can do some active or passive static stretching. Try to avoid any type of dynamic or ballistic stretching. These are games for bigger boys!

TIP no 5

Also: don't overlook the cooling down procedure! After the intensity of the main workout we need an adjustment period. Body temperature has to decrease and waste products to be removed from the muscles.
After 5 minutes of relaxed jogging you can devote 5-10 minutes to active or passive static stretching exercises.
Cooling down is critical for a quicker recovery and should be adjusted to the main workout.

TIP no 6

Every fitness program should by all means comprise in its exercise part:

a) Aerobic activities: to improve the cardiovascular system.
b) Strength or resistance training: to maintain/increase muscle mass, improve strength and protect bones.
c) Stretching: to increase range the of motion of the joints and muscles' flexibility. Also to prevent from injuries and relieve from pain.

TIP no 7

Share your objectives and visions with some positive-minded people of your close environment. They will support you morally. Additionally, sharing of your goals makes commitment easier and giving up is not an option any more.

Tip no 8

Challenge yourself! Try always for a personal record,however marginal. Avoid the hamster mentality of endless walking or slow jogging on the treadmill etc.

Go for the real things:

- Circuit weight training/metabolic weight training.
- Anaerobic interval training or at least some form of HIIT.

Tip no 9

- No fancy fitness gadgets!No form of passive exercise(vibration training included!)
- No fad diets!
- No magic pills, potions and powders!
- You will have to try hard! You will have to sweat!
- Don't fall prey to the fitness charlatans' deceitful promises!

Tip no 10

There is no best time for fitness activities. The best time is this that best suits you and serves your schedule in an optimum way.

Tip no 11

Weight training: do not engage into endless repetitions looking for muscle definition. Definition is a pleasant side-effect of fat loss.

- Lift heavy enough to adequately tax your muscular system.
- Avoid split workouts if you are an amateur fitness enthusiast.
- Perform only compound,two handed exercises at 8 repetitions/set and minimal breaks between sets.
- Perform 2-3 short but really intense workouts per week.Beware of overtraining!
- Do some HIIT after your weight training session.

Tip no 12

The most important meals are the breakfast and the post workout meal (makes sense only after really tough workouts). If your workout is not challenging enough you don't really have to bother!

Tip no 13

You can control your insulin levels--and thus your energy profile-- by spreading your caloric intake into about 5-6 equivalent meals/day. Do prefer foods with a low glycemic index (and load of course). These choices will favor a better body composition.

Tip no 14

You absolutely don't need a gym (except if you want to socialize or flirt!). Try bodyweight circuits or dumbbell circuits in the convenience of your your home. You will save money and time! Of course you will need some self-motivation for this!

Tip no 15

Never, ever quit. Time spent for a better physique is a valuable investment. You will be thankful for this when you catch your 40s.

Tip no 16

Mind beats body! Make your mental preparation. Fight to be consistent, disciplined and self motivated!

Tip no 17

The best nutrition in only few words:

- Quality protein.
- Tons of vegetables.
- Monounsaturated and omega-3 fats.
- Unprocessed, natural foods.
- Foods high in antioxidants.
- Minimal sugar,white flour and trans fats intake.
- No fad diets!
- No exaggerations!
- Consistency.
- Minimal emotional and mindless eating(a matter of mind).

Tip no 18

- Don't follow the herd. Use your imagination. Try non conventional, functional exercises.
- Don't get obsessed with perfection!
- Get obsessed with perpetual progress!

Chris Strogilis

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A Good Diet Plan To Lose Weight Fast Safely And Effectively

A slow and gradual weight loss of let's say 1 pound per week can be achieved by eating about 300 calories less per day. However, if you're losing weight at this rate it'll take you as much as 10 weeks to lose 10 pounds. Lots of people have a reason to lose weight much faster than that. Reason could be for a vacation, a reunion or a meeting where you need to look impressive to be confident and enjoy the occasion. Or, what about people who want to lose weight fast to be healthier and feel more comfortable as soon as possible. Whether you've been overweight for years or your entire life and just beginning to diet to lose weight, or dieting is something you do regularly, it's quite understandable why you want a diet plan that'll allow you to lose the desired weight in the fastest and most effective way possible. And, it's even more important to ensure this plan is safe and healthy.

It's great if you're looking for a fast, safe and effective diet plan and come across this article because I have experience with a particular diet which I share here so you can figure out if it's a diet like this you're looking for. Coming by a trusted and reliable way to lose weight fast requires very careful selection because most fast-weight loss or quick-fix plans and products may either be ineffective or too risky.

Now, about this diet I personally used and got impressive results from it's called Fat Loss 4 Idiots. I know the last part of the name seems a bit odd but that's just the name to indicate how easy it is to lose fat with this diet. Someone recommended this diet program to me at a time when I really wanted to shed a few pounds fast for a vacation trip. When I checked it out they were saying this diet could make people who used it lose as much as 9 lbs in 11 days. At first I was a bit sceptical about this but I went a ahead and gave it a try.

The program works with an online diet generator which is a software that allows you to select your foods then it creates the meal plan you are to follow for 11 days. The instructions was to follow the meal plan for 11 days and if you wanted to lose more weight you have to wait three days before repeating the process. You can repeat this cycle as many times as you like to lose your target weight.

Upon following the diet for 11 days I lost an amazing 12 lbs of fat, much more than what was promised by the program. The amount of weight I lost from that one cycle was just good enough for me to go on my vacation feeling much confident and happy. Also, I never regained this weight and there was no side effects.

If you try this diet it's not guaranteed that you'll lose 12 lbs in 11 days like me or even the expected 9 lbs but the fact is this diet works and it's safe. You'll most likely get impressive results once you follow the plan carefully. The diet is based on a method called calorie shifting which is a safe dieting technique used to burn fat in the body very effectively at an increased weight. Another great thing about this diet is it does not restrict you from eating delicious calorie foods. This is the reason it's safe and healthy as well as easy to follow.

If you're up for giving it a try you can click here to get more details about this diet plan.

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10 Fitness Tips For Beginners

Healthy choices and proper workout is the way to a healthier you. First steps are always the hardest but with determination and motivation you will in no time overcome these challenges. Here are 10 tips that will help you to get started with your fitness plan.

Start with a Goal

Begin with your fitness plan by setting a goal. One can easily be deviated along the path of fitness program without set of goals. Your goal is like a map to achieve the desired weight and maintain wellness and health. You can begin planning for details on diet and exercise after a clear vision of your end result. A goal is a vital tool for your success and helpful for beginners.

Medical Health

Before starting with your workout, it is important get some advises and recommendation from your doctor. Although exercise could be a great help to improve health and condition, there are considerations for individuals who are has existing medical condition. Your medical condition should be one of your first priorities when planning for a fitness program. Make sure to find appropriate exercises approved by your doctor in order to minimize injury and help and improve your condition.

Get a Proper outfit

Make sure to use proper outfit before starting any exercise. Comfort should be your priority when choosing what type of shoes and clothing to wear. A right shoe for running, walking or playing sport is important to prevent injury to your foot. You don't need to get expensive fitness clothing. A simple, properly fit and comfortable outfit works fine.

Begin exercise with warm up and stretching

Warm-up and stretching are vital before starting an intense workout. This helps to prepare your body by increasing your blood flow to your muscles. Stretching is vital to prevent your muscles from strains and injury during an a workout.

Do Cardio Exercises

Start your workout with cardiovascular exercises. Do your desired repetitions with proper breathing technique. Do these gradually. A cardio workout promotes weight loss and keeps off those excess fats in the body. This helps you burn more calories and maintain a good blood circulation.

Don't forget to cool down

Cooling down after intense workout encourages your body to gradually reduce the temperature in your muscles. By doing this you are protecting your body from injuries and discomfort after workout. Cool down by continuing your exercise from an intense pace and gradually move to a slower pace.

Water up!

Hydrate yourself by drinking lots of water during workouts. This prevents dehydration by replacing water loss during workout. Water is vital for the body and health. It also flush out toxins from the body after workouts.

Refrain from over exercise

A well-planned fitness program not only includes changing dietary habits and workouts but also includes rest and recreation. Be sure to enjoy what you are doing. Make sure to have rest and give time for your muscles to regain its strength and build more muscles. Over-exercise makes you ineffective and can harm your body. Rest allows our body to completely recover before the next training.

Consume nutrient-rich foods

Taking up nutrient-rich food aids in keeping your body healthy and maintaining your weight. A diet rich in fruits, vegetables, grains and protein gives more strength to your body, strengthens immune system, and improves muscle function. With all these, it will effectively aid in weight lost. Diet plays an important role for a successful fitness plan. Protein shakes and smoothies are just few of the examples that can provide you energy after an intense workout.

Fitness assessment

Fitness assessment is important to help you measure your achievement along the way. This helps you look on more ways needed for improvements and keep you motivated seeing good result.

Changing your lifestyle is the key for a successful fitness plan. There are varieties of ways that could hinder you along the way. So make sure to prepare yourself for the challenge.

Next to learn more about getting fit and healthy, or how to get rid of mommy tummy, click here to read our free ebook

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Eat Stop Eat Diet Program Saves Time and Money

This past summer I used the Eat Stop Eat diet program that I found through a fitness forum. Many people in the forum that were getting results were using some type of fasting in their diet. My first though was that it did not sound healthy. I was under the impression that I had to be eating every 3 hours or my body would go in to starvation mode. I got this in my head from another diet program that I previously used. Sometimes it is hard to know what to believe. I desperately wanted to lose weight and it sounded like an easy program to follow. I had nothing to lose so I gave it a try.

The whole philosophy of the eat stop eat program is to do a 24 hour fast for one or two times a week. How much simpler can you get? Most other diets will require you to eat smaller meals five times a day or eat the exact foods that they tell you. Some of these other diets get so complicated that people give up before they even start them.

Foods that I ate on the Eat Stop Eat Program

The eat stop eat program does not restrict what you eat, just during your fasting. Eat as you normally would. I had many foods that I probably would not be allowed to eat on other diets. I had hot dogs, pizza, hamburgers, ice cream and other goodies as well. I was not stuffing my face with them. You are allowed them once in a while in moderation. The program does not require you to count your calories but I did count mine. I just wanted to make sure I was not eating more than I should if I wanted to maintain my weight.

During the 24 hour fasts I only drank water, tea, black coffee and any 0 calorie diet sodas. I also chewed some sugar-free gum when I felt like I wanted to eat.

Eat Stop Eat Program Benefits

I did not have to eat for two full days a week. Eating and preparing food takes up time. Usually when you eat you have to stop what you are doing to make the food and then eat it. Following that you usually get tired since your body is using more energy to break down and use what you just ate. Without eating your body just stays the same and you gain all that extra time to stay focused on your tasks. This is great if you are working on projects or studying.

My grocery bills were less because of the meals I was cutting out. If I usually ate out at restaurants frequently I would have saved even more money following the program. At the least you would probably save ten dollars a week. What other diets can say they save you money? Most of them require you to buy expensive health foods.

If you are healthy and looking for a simple diet that you can follow for the long haul then this may work for you.

My Transformation blog has my Eat Stop Eat Review which goes into more detail about how I used the program.

I am currently using Boot Camp Exercises along with the Eat Stop Eat program.

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Muscle Building For Women - 3 Fitness Tips

Muscle building for women is is the same physiological process that it is for men. However, it is the body image that associated with working out that tends to put off women from heavy weight lifting. You see, women want to look feminine not like Jim Carey's character Vera De Milo from In Living Color!

Most men lift weights to build up muscle in their chest and arms with exercises like curls and bench press. They talk about putting on bulk and want to look like beefy bodybuilders.

The Proper Way To Build Muscle:
First, we must address the issue of the proper way to build muscle, not the way a majority of the gym rats actually workout. Like most people, you probably go into the gym to workout and train the wrong way. It's not your fault, it is just that no one has really explained the correct way to build a fit body and that is mostly because the people you talk to don't know... even you personal trainer is likely to have been misinformed. I am talking about full body fitness and the actual processes involved in gaining real lean muscle mass.

Feeling Kind Of Bulky?
The next thing we must address is the notion of bulk. When you bulk up and cut, a common thing for bodybuilders to do, you are really just making things difficult on yourself- not to mention lying to yourself. Here is why, it has been proven that when you bulk up, you are only adding fat body weight. And because fat spreads around your whole body, you look bigger. You are bigger! It is just not muscle that grew. Then you cut down to look lean... so you are trying to burn off all that fat you just put on...why would you do this? You are not gaining enough muscle from this bulk up to warrant the pain it is to take off the fat. In fact you are not gaining any muscle from the "bulk" up, but you may be gaining from the exercises.

And this is one the of things that terrifies women when it comes to building muscle. What woman in their right mind wants to look bigger? "Gee I want to bulk up" has never crossed a woman's lips!

Here Is The Key To A Sexy Feminine Body: 
You must build lean and strong muscles in order to be sexy slender and be able to see the toned muscle that is currently hiding hiding under a layer of fat.

I know what you are saying, "But that is why I do cardio exercise". Women focus on cardio exercise because they have been taught that it will help them lose weight. And it does, though not very efficiently. Cardio is not the proper fitness training to achieve a sexy feminine body in the least amount of time.

Do interval training as part of your cardio exercises.
Interval training is talked about on my blog, to which a link is provided below, so I wont go into it too much here. However to summarize here, it is an exercise protocol that has you workout with high intensity for a set interval and then short breaks in between. You should add it to your training a few times a week. Right before your usual cardio training is the best time for interval training and will help to accelerate the burning of calories.

Focus on your diet. 
It is very important to getting lean. When you eat, you consume calories that your body needs to burn, or they turn to fat. If you want to have fat loss then you must burn more calories than you eat. Burning more than you eat will mean that you get more lean. Being lean allows you to display all those tight muscles that you build.

Bulk comes from eating too many calories not from gaining too much muscle. Ah, you say "What about all those body builders that look like huge men?" and I reply "Those women chemically enhance the muscle building process" At least the ones that I think you are referring to. You know the ones on the covers of the bodybuilding magazines that have arms bigger than your waist...

Do some Strength training to gain muscle. 
Women tend to not even consider muscle building because they are scared that they will bulk up and gain weight. Mostly they only have these bodybuilding figures from which to take their body image information. So it is understandable. But we are not talking about gaining that kind of muscle and trust me without drugs, you are not going to look like that.

You probably want a sexy celebrity body like Halle Berry or Anne Hathaway. This is a very do-able body type. And I don't mean that in a perverse way. I mean you should be able to get a physique like that.

Muscle grows really slowly unless you are new to weight lifting. IF this is the case you might gain 10 pounds of muscle mass in the first year if you are working out the right way and really pushing it. But more likely you are only going to gain a couple pound or so of lean muscle if you are building for it. So if you are gaining more than a pound or so in the first month of weight training then chances are it is fat and your diet needs to be looked at closely.

Muscle burns calories even when it is just sitting there doing nothing, so the more you have, the more fat you will burn. And even though you may gain a few pounds in muscle weight, you should be losing more via your diet so your total weight will likely come down.

If you want to get a lean sexy celebrity like feminine body then follow the three tips of diet, gain muscle, and add interval training to your cardio exercises. Muscle building for women is a piece of cake if you do these three things. For more information on the proper way to build muscle visit my website at http://gainmusclenotfat.com.

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