The Best Ab Exercises: The Top 5 Mistakes Most Guys Make

The Best Ab Exercises: The Top 5 Mistakes Most Guys Make One of the many challenges men have is to decide what kind of workout they want to do to get a sexy six pack. One of the fears that many men suffer from is that they will work out for months on end and never see any results, or go back to the old way of doing things. So the question is, what are the best ab exercises for six pack abs?

 

The best way to explain this is to talk about what NOT to do. With that in mind, I’ll not talk to you about the top 5 mistakes most people make when they are trying to get ripped six pack abs, so you can save yourself the time and energy, by not making the same mistakes again.

 

Mistake #1: Imitating bad workouts you find on TV. This is a probable reason why you will not be able to burn the belly fat fast. Inexperienced people think that doing some simple workout, like they do on TV is the answer, because they have ripped abs and sexy bodies, and don’t know any better. What they don’t know is that most of the workouts on TV are ineffective and they actually got the abs working out the REAL way, and eating the RIGHT way.

 

And in fact, one of the WORST ab exercises you can do is the regular, repetitive crunch or sit-up. When you do this exercise you are not adding enough resistance to your stomach, and you are not burning belly fat efficiently either. (You should go behind the scenes and see them really work out! You’ll a totally different workout

routine!)

 

Mistake #2: Trying to get ripped by only working out your abs. This is not the most  effective way to burn belly fat!

You want to keep a gradual increase in resistance and difficulty for your abs. That’s how you build size, which is what makes them come out from behind your belly fat.

 

So what ab exercises should I do? There are hundreds of exercises that are better for building abs. Some of them include doing a classic mountain climber, or doing the plank for 1 minute. You must also incorporate pull-ups and dumbbell squats. These exercises keep your metabolism high and will allow you to burn fat even after the exercise.

 

But the bottom line is that many, many people will need to do something different from what they are doing now in order to get the most out of their workout routine.

 

Mistake #3: Think that because you purchased some type of exercise machine will make you get ripped abs, just because you have it. The magis is not in the machine, the magic (if

any) is in the workout done by YOU, regularly, on the machine, and eating right.

 

Mistake #4: Being weak minded. Thinking that you can get a six pack without working hard is a myth. It does require a fair amount of exercise and work. You cannot get a six pack by wishing or thinking about it. You actually have to RUN, do the PUSH-UPS and replace fast food with broccoli soup!

But if you are able to do these things, you’ll start to see a ripped midesction in less than 12 weeks!

 

Mistake #5: Thinking the hardest exercises are the best ones. You don’t need to do some crazy, advanced, upside down workouts in order to get the ripped six pack abs you want. The best ab exercises are simple, effective and fun.

Just do the normal ones, with the exception of crunches and sit-ups, they don’t work to well!

 

Hard ab exercises is a waste of time. They are frustrating, hard to do and often kill your motivation to continue, since you can’t do them properly. It’s about building strength and having good form, not winning the academy awards of crazy ab workouts.

 

 

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Chris is author of Six Pack Exposed, a groundbreaking six pack abs guide for people that will have you build a six pack so fast that people around you will beg for information on how you did it. Find out more about the best ab exercisess by visiting http://www.SixPackExposed.com right now!

 

 

Waiting to Lose Weight

Waiting to Lose Weight

Patience is a virtue. That’s what they say isn’t it? But isn’t it fascinating how often when we make a decision to do something, it seems that from that moment onwards it takes forever to achieve; we are overcome with frustration if it’s not completed right now…RIGHT this minute. Well that’s how it is for me anyway. Once I decide I want something, I want it done, complete and finished there and then. No mucking around.

 

This is a blessing and a curse all at the same time. A blessing in a sense that I become very motivated and committed to whatever project I have decided on; a curse because sometimes other people don’t feel the same sense of urgency about the task at hand as I do. Well, why would they after all? It’s not as if it’s their personal project.

So often I’ll be in a position where I have to wait for something or someone; and waiting is something I don’t do very well.

 

While we’re on the subject of waiting, I can’t stand the concept of ‘lay-by’ either. Ever talk to somebody who wants to buy something and they say ‘I’ve put it on lay-by. I’m paying it off each week. I’ll have it in 3 months…’ Now that is what I call patience. So now, what on Earth do my ramblings have to do with the subject of weight loss?

 

Well consider this:  what if you’re not the patient type and you’ve decided you to lose weight? Do you give up just because you can’t drop the weight by tomorrow? Well, you could….but that wouldn’t get you very far. If you are an impatient person, then I have to say that I definitely feel your pain. Impatience is omni-present; it doesn’t limit itself to the task of losing weight. For example, ever since I have decided to build a therapy room and work from home, it seems I can’t get it done quickly enough. This of course is a real shame because the plasterer we hired has other ideas. He seems to think its okay to just not show up. Time to tear my hair out.

 

What’s that all about?’ I’ll tell you what it’s about. It’s about patience and tolerance (or in my case, the lack of both). But it’s definitely teaching me something. I believe I go through these little setbacks so I can help my clients. Take ‘Lisa’ for example. She came to me in a desperate state. She simply ‘had’ to lose the weight. Not in a few months, but right now. ‘You’ve taken the first step. Congratulations.’ I told her. But taking the first step was not enough for her. Lisa had more than a weight problem. She had a major subconscious block to permanent weight loss; a belief that said ‘If I can’t have it tomorrow, I don’t want it at all’.

 

How can you possibly make a start on something when you know the very next day you’re going to give up? Ironically, ‘Lisa’ took great comfort in my therapy room story. She also agreed with me 100% on the lay-by thing. (Surprise surprise!). But most importantly, what she also did was agree to come back the following week, and the week after that. ‘Lisa’ made a commitment to herself and to me that she was going to see this though.

 

If you want to lose weight but you don’t think you can be bothered going through the sheer hell of losing only one kilo a week (as opposed to the 5 kilos you could theoretically lose if you went on the lettuce leaf diet or the pineapple diet or the no food at all diet), then think about what this experience is teaching you. You didn’t wake up several kilos overweight; this happened over time.

Similarly, you’re not going to wake up and find yourself several kilos lighter tomorrow. But step by step, you can and you will do it. With a bit of patience.

 

Just like I will have my therapy room eventually. And then everything will be okay; until the next project….

 

 

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Sonia Devine is one of Australia’s leading experts in weight loss hypnotherapy. Want to learn more about how to achieve permanent weight loss? Claim your FREE Weight Loss E-book here  => http://loveyourselfslim.com.au/free_stuff

 

 

10 Weightloss Tips That Really Work

10 Weightloss Tips That Really Work

There is such a lot of conflicting information about weight loss out there which makes this a tricky subject.

 

In the United States alone more than $30 billion is spent every year on diet programs and related products.  Vast numbers of publications, so called experts, and even medical doctors all promote one diet scheme or another. The net result is that most people simply don’t know  who or what they should believe.

 

Attaining a reasonable weight level is most important because excess weight is known to be a risk factor in diabetes, hypertension, heart problems and arthritis. It is however very important to understand that whatever your reasons for losing weight might be – looking good, athletic and sports performance, or family pressure – that you really must be careful not to take off too much weight.

 

The result of losing too much could be health problems, which are the result of being underweight, and even in increased risk of early death.

 

There are a number of safe, very effective, medically approved weight loss techniques.

 

1.Keep a count of and reduce the calories which you consume and increase the amount of your daily exercise.

 

2.Raw fruits of all kinds as well as nuts and vegetables(cooked or raw) are low in total calories and very high in essential nutrients.

 

3. Be sure to avoid all high calorie foods which reason tells you are bad for you. A good example would be sodas,sugary desserts and ice cream.

 

4.You must not drastically cut calories immediately. Your body will have difficulty with the sudden drop.  Reduce your high calorie foods gradually and this will avoid unwelcome metabolic surprises.

 

5.It is not a good idea to eat a big meal just before sleeping either in the daytime or at night. Your body  does not burn up calories while you are sleeping.They will be stored as fat.

 

6.Drink plenty of water and be sure to get outside for sunshine and fresh air. Get as much as possible of your nutrients from raw  fruit sources or veggie based smoothies and salads.

 

7.It is generally agreed by most nutritionists that the only sure weightloss method is to cut calorie intake and increase calorie expenditure. Put very simply, you need to get more exercise and to eat less food.

 

8. Replace fat loaded sauces and salad toppings with lime or lemon juice, salsa, soy sauce, or spices.

 

9.Eating several smaller meals during the day,to avoid hunger,is an excellent idea. You can eat 5 or 6 small meals instead of 3 larger ones.

 

10. You must cut out, or reduce as far as possible, simple carbs and eat complex carbohydrates such as wild rice, beans and all kinds of nuts.

 

There are some excellent new scientifically proven diet plans available now which incorporate these principles. You can eat the foods you like by selecting your own menu and you can lose as much as 9 lbs every 11 days. Then you take a holiday from the diet for a few days and return to it to take off another 9lbs, as often as you want to, till your target weight is reached.

 

 

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Would you like to know all about a great diet plan which will never leave you hungry? Would you like to lose 9 lbs in only 11 days using this plan? Are you interested in lots of free resources and info on easy weightloss methods? You will find it all at our website:

http://www.theweightlosswebsite.com

 

 

No Pain No Gain: Fitness Myth or Ultimate Fitness Truth?

No Pain No Gain: Fitness Myth or Ultimate Fitness Truth?

No Pain, No Gain. Is this aphorism just a fitness myth and downright bad advice? A lot of people seem to think so. As a bodybuilder with 25 years of training experience and more than two dozen trophies on my shelf, I have another perspective to offer you. Success with your body and in every area of your life is all about stepping outside of your comfort zone and that means embracing pain.

 

To reach high levels of physical and personal success you must approach your training, and your entire life, as an endeavor in constant growth. The ultimate truth is, you are either moving forward or moving backward; growing or dying.

There’s no such thing as comfortably maintaining.

 

To grow, you must step above past achievements; beyond your perceived boundaries and limits. That means stepping out of the known, into the unknown; out of the familiar and into the unfamiliar; out of the comfortable into the uncomfortable. You must get out of your comfort zone.

 

The Late Cavett Robert, who was founder of the National Speakers Association, said something I’ll never forget:

“Most people are running around their whole lives with their umbilical cords in their hands and they’re looking for some place to plug it back in.”

 

Most people are scared of the new, unknown and unfamiliar.

They prefer to stay in that womb of comfort. When the going gets tough; when the effort gets painful, when the work gets hard, they always pull back into safety. But the extraordinary people do the opposite. They know they have to get out of the comfort zone, and into new territory or they’ll stagnate and die.

 

Walt Disney once said that he never wanted to repeat a past success. He was always creating something new. They called it “Imagineering.” Disney’s mission was to continuously dream up and create things they had never done before, and look at what Disney has become today.

 

Here’s a little quote that you should post on your bulletin board, your computer desktop or somewhere you will always see it:

 

“Do what you always did, get what you always got.”

 

You can’t grow or change by doing what you’ve already done.

You’ve got to train just to prevent yourself from going backwards. Maintenance doesn’t occur when you do nothing, maintenance is working to fight entropy (the tendency for things to naturally deteriorate).

 

Still, most people won’t leave their comfort zones. They won’t do it in business, they won’t do it in their personal lives. They won’t do it in their sport. They won’t do it for personal health and fitness. Why? The answer is simple… It hurts.

 

By definition, what’s it like outside the comfort zone?

It’s UN-COMFORTABLE, right? Change is uncomfortable.

Sometimes it’s physically painful, but it’s always mentally and emotionally painful, in the form of discipline, sacrifice, uncertainty and fear.

 

The maxim, “no pain no gain” gets knocked all the time as if it were bad advice. The fact of life is that you don’t grow unless you are constantly stepping outside the comfort zone, and outside the comfort zone is discomfort and pain.

 

I find that it’s mostly the non-achievers who make out “no pain, no gain” to be a bad thing. But the winners get it.

The champions understand stepping outside the comfort zone in a healthy context, so they embrace it.

 

When you’re talking about the Olympics, or pro bodybuilding or the Super Bowl or a world championship, you’d better believe it’s physical pain, it’s discipline, it’s sacrifice, it’s blood, sweat, and tears – literally. But for most people who simply want to go from unfit to fit, from overweight to ideal weight, it’s not so much about physical “pain”; it’s more like stretching yourself.

 

How do you develop flexibility? What does your trainer tell you? You stretch to the point of discomfort, but not to the point of pain, right? You get into a position of slight discomfort and you hold it just long enough, then what happens? The discomfort goes away, because the muscle becomes more pliable, and the range of motion is increased.

 

Each time, you stretch a little further, just barely into the range you’ve never been in before, and eventually, you’re doing the splits. And why do you approach it like that? Because you don’t want to injure yourself. Stretch too far, too fast and your muscle tears.

 

The elite athletes and high achievers really have to push themselves; they’re going to push their boundaries and test their limits. But if you’re not an elite athlete or seasoned bodybuilder, and you take the advice, “no pain, no gain” too literally, you’re going to end up getting injured.

 

I always say to my training partner when I watch him cringing during a set and he finishes up with that pained look on his face, “Are you injured, or just hurt?” He knows what I’m talking about. If he says he’s hurt, I say, “OK, good. As long as you’re not injured. Let’s get on with it.

Next set.”

 

It’s not about injury. That is bad pain. That is stupidity.

But do stretch yourself.  You can’t improve unless you stretch yourself. If someone just wants too “stay fit” – OK fine. It actually doesn’t take that much to stay fit, once you’ve already achieved it.

 

But what if you want to improve? What if you want a new body? What if you want to change? If that’s what you want, you’ve got to push yourself a little. You’ve got to break comfort zones. And if your body is not changing, then I don’t care how hard you think you’re working, whatever you’re doing right now is inside your comfort zone.

 

The statement “no pain, no gain” has been misinterpreted, criticized and labeled a fallacy by many. However, the people doing the criticizing are almost always comfort zoners who haven’t achieved much. Don’t listen to them.

Instead, follow the small percentage of people who step out and achieve great things.

 

Embrace the discomfort like the champions do. Soon it subsides, you enjoy the benefits of the change and the pain is forgotten. You’ve reached a new, higher plateau of achievement. Enjoy the view for a short while. But be on guard because it’s not long before that higher level becomes your new comfort zone and then its time to press on again.

 

 

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Tom Venuto is a natural (steroid-free) bodybuilder, fat loss expert and author of the best seller, Burn The Fat, Feed The Muscle: Fat Burning Secrets of the world’s best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism without drugs or supplements, by visiting http://www.BurnTheFat.com

 

 

Losing Weight Naturally By Balancing Hormones That Control Weight

Losing Weight Naturally By Balancing Hormones That Control Weight Leptin resistance is a recent physiological phenomenon and it may be the reason that your efforts at losing weight have failed.

 

The phenomenon is known as “Leptin Resistance.”

 

“Leptin Resistance” in the overweight, or obese, is similar in nature to “Insulin Resistance” in diabetics, and although not widely talked about, it’s extremely common.

 

Many studies are pointing to the fact that this hormonal imbalance may have everything to do with being overweight.

 

Leptin is a newly discovered hormone, produced in fat cells. Its job is to regulate fat storage and mediate hunger.

 

Leptin Resistance occurs when the body is no longer efficient at carrying Leptin across the blood-brain barrier to the brain, specifically the hypothalamus.

 

In order for Leptin to perform its “weight loss magic” and control body weight and metabolism, it has to do so from the brain.

 

When brain levels of Leptin are low because the brain never ‘hears’ or ‘receives’ its signals, due to Leptin Resistance, food cravings and weight gain occur because the body believes that it is hungry and will go into a state of persistent fat storage while hormonally signaling for more food.

 

When you eat a ‘normal’ amount of food, your levels of the hormone Leptin increase to signal a sense of fullness.

 

You’ve also probably noticed that when you eat ‘normal’

amounts of food, you feel more satisfied, have less food cravings and just feel better all around. This is Leptin doing its job. Leptin is, in part, a weight management mechanism that is ‘built into’ your system.

 

Not only does the hormone have a hand in controlling the two most important factors in weight control; food intake and fat storage. Leptin also plays a physiological role in numerous systems in the body, including the immune system.

 

“NORMAL BRAIN LEVELS OF LEPTIN ARE ABSOLUTELY VITAL IF YOU WANT TO CONTROL YOUR BODY WEIGHT AND METABOLISM”

 

And The Research Proves It…

 

Restoring sensitivity to leptin allows most people to lose weight and control cravings. You can safely and naturally lose weight: thyroid function can improve.

 

In a study reported in February of 2009, when calories were restricted 40% for 25 days, significantly reduced leptin, thyroid hormones and increased corticosteroid levels resulted. Leptin replacement for the last 10 days of the study normalized the leptin and TSH levels.

 

In a University of Miami study reported in August 2008, leptin replacement in a 5-year-old morbidly obese boy with leptin gene mutation resulted in substantial increases in the rates of brain development with some skills increasing more than what was expected for his age. High blood pressure reversed totally as did high levels of insulin and fat abnormalities.

 

In another case study, a female with type 2 diabetes treated with Leptin replacement decreased her insulin resistance and lost weight.

 

Scientists have found that many overweight individuals can have Leptin Resistance. In fact, researchers at Harvard University say that “Almost all forms of obesity are Leptin Resistant….”

 

If you’ve been chronically overweight or obese, chances are there has been a hidden reason why you haven’t been able to lose weight.

 

You may be suffering from Leptin Resistance.

 

References: Yukawa M, Phelan EA, Callahan HS, Spiekerman CF, Abrass IB, Weigle DS. Leptin levels recover normally in healthy older adults after acute diet-induced weight loss.

J Nutr Health Aging. 2008 Nov;12(9):652-6.

 

Volpe SL, Kobusingye H, Bailur S, Stanek E. The effects of diet and exercise on the body, leptin levels, caloric intake in overweight people. J Am Coll Nutr. 2008 Apr;27(2):195-208.

 

Paz-Filho GJ, Babikian T, Asarnow R, Esposito K, Erol HK, Wong ML, Licinio J. Regulating laptin can improve development cognitively. PLoS ONE. 2008 Aug 29;3(8):e3098.

 

Andrade BM, Araujo RL,da Silva ML, Carvalho DP Md, Ferreira AC. Tissue-specific deiodinase regulation during food restriction and low replacement dose of leptin in rats. Am J Physiol Endocrinol Metab. 2009 Feb 10.

 

Baltaci AK, Ziylan YZ Mogulkoc R. Leptin transport in the CNS. Cell Biochem Funct. 2009 Feb 9;27(2):63-70.

 

 

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Dr. Ron Spallone, D.C. and fitness expert, Roger Asmus, have a natural health and fitness blog. You can learn more at http://blog.GoGetThin.com .

 

 

Weight Loss – 10 Simple Secrets For Sustained Weight Loss

Weight Loss – 10 Simple Secrets For Sustained Weight Loss To achieve and sustain weight loss one has to adopt appropriate lifestyle strategies. Some of these are obvious but difficult to maintain while others are simple but less apparent. The most important thing to do to lose weight is to cut down on the amount of food you eat. Regardless of its calorific value, if you eat less food you will lose weight – or at least stop gaining weight. These tips will help you to reduce your food intake and adopt other proven strategies that make it easy to lose those extra pounds.

 

1. PORTION AND PLATE SIZE

 

The easiest and simplest way to reduce the amount of food you eat is to eat off smaller plates and bowls. This trick is an underestimated yet very important way of helping to cut down on food intake. The size of the plate on which you put your food is central to any weight loss program.

Studies have shown time and time again that if you have a big plate you will put more food on it than you would if you used a smaller one.

 

The effect is based on a simple optical illusion – a given quantity of food looks larger on a small plate than it does on a big one. Using a small plate tricks your mind into thinking that you are eating a larger amount of food. Using smaller sized plates at all meal times is one of the best ways to cut down on the amount of food you eat.

 

2. EAT GOOD QUALITY FOODS

 

Most of us know which are the bad, high calorie foods and know to avoid foods with high fat or sugar content. If you are not familiar with the calorific value of foods you can find many of them online and elsewhere that can provide you with all the information you need. If you are unsure then read labels and look up the details on the web. Don’t believe the advertising. Educate yourself and learn to interpret labels correctly. Most fast foods, restaurant foods and pre-prepared meals are loaded with oil or fat – avoid them if you can – if you can’t then eat small portions.

 

Remember that some “healthy” foods are high in calories too

- for example avocados and all varieties of nuts. Eat these in moderation.

 

3. BEVERAGES

 

Do not drink sodas, fruit juices and other drinks if you want to lose weight! They do not satiate the appetite as they do not remain in your mouth for long enough give gustatory and olfactory satisfaction. Sodas and other drinks are usually very high in calories and can easily be substituted with water or other non-fattening beverages.The principal type of sugar in sodas is fructose. Fructose has been shown scientifically to increase body fat far more than glucose. Cutting out sugary drinks is one of the easiest ways to reduce calorie intake.

 

4. ENJOY YOUR FOOD!

 

It is important to enjoy the food you eat. If you deprive yourself of things that you like you are more likely to binge on them at a later date. Rather eat small amounts of these bad foods than deprive yourself of them altogether.

 

5. SNACKS AND MEALS

 

How frequently you eat is up to you. As a general rule it is better to eat small meals often. Avoid long gaps between meals as fasting slows the metabolic rate; the lower your metabolic rate the longer it takes for you to lose weight.

Snacking is fine as long as you eat small quantities of the right foods. DO NOT snack on chips etc as most of them are loaded with calories. Rather eat fresh fruit and vegetables or high fiber foods.

 

6. SMELL YOUR FOOD AND EAT SLOWLY

 

Smelling your food before and during a meal and retaining it in your mouth for longer tricks you brain into thinking that you have eaten more than you really have. This has the effect of suppressing your appetite sooner than would have been the case if you ate your meal at high speed.

 

7. VARIETY

 

You will feel satiated more rapidly if you have a meal with a range of flavors. If you keep adding dishes with different flavors you will eat more food than you would if you had a dish with only one flavor. If you are presented with a variety of foods make sure that you only eat small quantities of each dish.

 

8. EXERCISE

 

You need to exercise a lot to burn off surplus fat. To maximize the time you spend exercising it is important to do the most effective types of exercises. Vigorous exercise like sprinting burns up more energy per unit time than walking or slow jogging. Resistance exercises like weight lifting also use more energy than more leisurely exercise.

Mixing different types of exercise is good too but concentrate on high intensity, and resistance type exercises. Exercise regularly.

 

9. SLEEP

 

Make sure you get adequate amounts of sleep – those who don’t get enough sleep put on weight.

 

10. SUPPLEMENTS

 

If you are constipated it may help to take a sugar free, bulk laxative like psyllium seeds.

 

Spices such as chilies, turmeric and fenugreek can make a big contribution to weight loss. Compounds found in spices speed up the metabolism and inhibit the formation of new fat cells.

 

If you don’t like spicy foods then a spice supplement is a good alternative. Spices also protect against diabetes, Alzheimer’s disease, heart disease, diabetes and many other degenerative diseases.

 

Losing weight is not easy but I trust that these 10 tips will help you as much as they have helped so many of my patients.

 

 

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Keith Scott is a medical doctor with a special interest in the healing properties of spices and phytonutrients. He has written several books including “Medicinal Seasonings, The Healing Power of Spices”. Download a free pdf copy of “Medicinal Seasonings” and read more about the health benefits of spices at:

=> http://www.medspice.com

 

 

Here’s The Easy Way To Build Muscle Fast And Burn Fat At The Same Time

Here’s The Easy Way To Build Muscle Fast And Burn Fat At The Same Time There’s always many emails hitting our inbox asking what the best way to build muscle quickly is, so today we’re showing you exactly how to pack on muscle quick and burn fat fast.  Let’s take a closer look.

 

The good news is that there are particular steps you can use to jump-start your exercise program and start packing on lean muscle fast.  Obviously it involves some dedication, but acquiring that perfect body is worth a bit of sweat don’t you agree?

 

Going to the gym at least 4 times each week is crucial to meeting your goals.  Also, when you are at the gym keep your workout sessions to 50-60 minutes.  There’s such a thing as overworking your body – if you workout for too long you won’t get the most of your workout sessions.

 

It is so key that you make a point to have proper form when working out.  Don’t try to increase the weight you lift if you can’t lift it with good form.  Making sure that you are zoning in on each muscle group is a huge key to gaining muscle quickly.  You have to ensure you are isolating each muscle and utilizing good form.  You might have to lower the weight a little bit, but the end result you will get will be far superior.

 

It’s a wise idea to utilize a three day rotation for your workouts.  Plan your routine so that you exercise each muscle group throughout the three days.  This way you can exercise all major muscle group in just a three day period.

 By sticking to a rotation like this, you are able to work every muscle group at least twice in every ten day period.

 

What you eat plays a massive role in how quickly your body will pack on muscle and drop the fat.  To keep your muscles well fed and ensure your metabolism is at the proper pace, take in six meals every day.  Of these meals, three of them should be your typical ones and make the other three smaller meals that have roughly 250 calories in total.

 

Your muscles will also get a lot out of you using a protein supplement to provide your body with the ability to build and repair muscle quickly.  Make a point to eat a lot of foods that are rich in protein if you don’t end up using a protein supplement.

 

Growing muscle fast and getting a great body fast is possible by hitting the gym hard and using the above advice.

 

 

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Go to http://www.allmusclenofat.com to discover a weight training routine that will give you huge gains quickly and get you the body everybody on the beach dreams of.  All the best!

 

 

Lose Weight Without Dieting

The most common way people try to lose weight is by dieting. This may involve skipping meals, following one of the popular ‘Fad Diets’ or by simply restricting existing meal sizes. No matter which one of these approaches people choose to use, they are inherently destined to fail.

 

Firstly, any restriction of food intake invokes the body’s Anti-Starvation Response, which results in reduced thyroid output (this slows metabolism), increased cortisol output (this breaks down lean tissue which leads to further metabolism reductions), increased production of fat-storing enzymes (which means when food is eaten it is likely to be stored as body fat), and increased appetite (which results in more food being eaten and more fat being stored).

 

Another major downfall of these approaches is their sustainability. It is impossible to stick to any diet long term because of its restrictive nature as well as because the foods eaten are generally vastly different to what the person normally eats. This ultimately means that the results achieved by following the diet will also be short term, leading to eventual weight gain.

 

It is actually possible to lose weight without dieting.

This means no more starvation, no more calorie counting, and no more eating foods you don’t enjoy. It is possible because this approach uses fundamental physiological principles/ laws that once you understand and apply them, the results immediately follow.

 

Here are the Top 7 Nutritional Principles to help you lose weight without dieting:

 

1. Have small, frequent meals

 

Some people who try to lose weight often skip meals in order to reduce their food intake. Whilst reducing food intake is beneficial in order to create an energy/ calorie deficit, skipping meals is not they way to do it. A far better approach is to have small meals often throughout the day.

 

Small, frequent meals help to keep the body’s metabolism elevated, preserves muscle mass, reduces appetite, promotes fat burning in the body and reduces insulin secretion by the pancreas.

 

2. Have a portion of protein with every meal

 

It is also important to consider the composition of the food you eat because it determines the composition of your body; ‘You are what you eat!’ It is actually possible to favourably alter your body composition (less fat and more

muscle) by simply altering the proportions of macronutrients (carbohydrate, protein and fat) in your diet. By doing this it allows you to eat more calories overall and still lose weight!

 

For example, by simply having a portion of protein with every meal and having your carbohydrate intake primarily come from more natural sources like, fruit and vegetables, your body composition will automatically change, no matter whether you exercise or not! This makes it very easy to lose weight without dieting.

 

3. Reduce your intake of high-density carbohydrates and increase your intake of low-density carbohydrates.

 

High-density carbohydrates include foods like: bread, pasta, rice and cereals. They are generally refined, grain-based carbohydrate sources. Since they are refined and concentrated sources of carbohydrates, they tend to (but not always) induce an insulin spike in the body.

 

Insulin promotes fat production and storage as well as inhibits fat mobilisation and utilisation (fat burning) in the body. For maximum weight loss to occur, it is best to keep insulin as low as possible.

 

By having more of the low-density carbohydrates (broccoli, cauliflower, green beans, carrots, tomatoes, etc.), which are the more fibrous vegetables, carbohydrate and calorie intake can be reduced without compromising nutrient intake.

 

Since the low-density carbohydrates don’t contain much carbohydrate, much less insulin is secreted when they are consumed. Therefore, it makes sense to increase your intake of these foods if you want to keep insulin low.

 

The ’2 fruits and 5 vegetables a day’ guideline is a good recommendation to follow. Again, this makes it easy to lose weight without dieting or cutting carbs.

 

4. Eat mainly whole foods with the occasional protein shake as a snack only

 

The human body is designed to eat whole foods. However, since one of the recommendations is to have small, frequently meals, in today’s society this can often be difficult.

 

As a result, it is a good idea to have the occasional protein shake as a snack. They make it easy to have small, frequent meals, provide a good amount of protein and are usually low in carbohydrate and fat.

 

Be aware of some of the meal replacement shakes that are currently on the market. Many of them are loaded with high glycaemic index carbohydrates, contain poor quality sources of protein and are recommended to replace main meals, which is certainly not a sustainable lifestyle option.

 

This also makes it easy to lose weight without dieting.

 

5. Drink plenty of water

 

In order to help your body function at optimum levels and therefore improve its fat-burning ability, it is essential to drink an adequate amount of water each day.

 

Drinking water is one of the easiest principles to incorporate into your lifestyle in order to assist your weight-loss efforts. However, it does require some planning and preparation. Make an effort to carry a water bottle with you wherever you go.

 

If you work in an office, keep the bottle on your desk and sip it constantly throughout the day. If you are on the road, invest in a ‘fridge bag’ or a small esky. This will make it easy to transport your water and meals.

 

This is such an easy principle to incorporate into your lifestyle. Anyone can drink more water if they simply make a conscious effort to do so and it will certainly help them lose weight without dieting.

 

6. Prepare your own meals

 

Most personal trainers say that if their clients are disciplined enough to prepare their own meals then it is far more likely that they will achieve the results they want.

 

Think about how many meals you have each week that you don’t prepare yourself. These may include eating out at restaurants, dining at a friend’s house, going through a drive-through at a fast-food outlet, picking up Chinese or a pizza on the way home or simply throwing one of the frozen dinners in the microwave.

 

If we assume that we consistently have 5 small meals a day, as we should, then over the period of week we will consume

35 meals. Then, if you can be certain that you’re only having 2 or maybe 3 meals that you don’t prepare yourself then you’ll be fine. If not, consciously make an effort to incorporate this habit into your lifestyle; it will make a massive difference in helping you lose weight without dieting.

 

7. Eat ‘normal, ‘everyday’ foods

 

Eating ‘normal’, ‘everyday’ foods seems like a standard recommendation but you would be amazed at how many diets actually make it difficult for you to do this.

 

Any nutritional plan you intend to follow must recommend foods that are easy to obtain, easy to prepare, foods that you currently eat and enjoy, the same as your family eats, foods that provide good nutrition to your body and a good variety of foods to ensure you provide your body with as many nutrients as possible.

 

This means you will be able to follow this nutritional plan for the rest of your life and therefore will be able to maintain your results once you achieve them.

 

Overall, if you incorporate the top 7 Nutritional Principles into your lifestyle you will be able to easily lose weight without dieting and achieve the body of your dreams and best of all, be able to maintain the results for the rest of your life.

 

 

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Stephen Smith is the part-owner of Body Concepts, an Australian supplement company, and Focus On, a health and lifestyle magazine. Stephen has been involved in the health and fitness industry for over 18 years and has a science degree from UWA. His website is:

http://www.quick-weight-loss-principles.com

 

 

Lose The Belly Fat Fast

Losing your belly is really a simple process but must be worked on every day to achieve success. If you want to lose belly fat, you can. With a careful diet and consistent moderate exercise, you can lose belly fat, and keep it off!

Don’t get suckered into Fast Track diet programs. These programs, as scientific research shows, are only good while they last. Rapid weight loss often results ironically, to rapid weight gain. people who undergo low carbohydrate or low calorie diets normally revert back to old eating habits simply because human beings can not actually live on with this type of diet scheme for the rest of their lives.

The most common mistake people make when trying to lose belly fat is thinking that starving themselves will work. If you don’t eat but exercise strenuously, you’ll find yourself drained, hungry and still not losing weight. Another common strategy is to eat very little but fail to exercise. This approach won’t lose that belly fat either.

The body doesn’t operate that way. With inadequate food, your metabolism slows to compensate for the lack of food. So fat will be burned, but much less than with a combination of diet and exercise.

The secret to losing that fat is to reduce food portions, and get daily exercise. You can eat whatever you want, as long as it’s nutritious and portions are smaller. Smaller portions allow you all the tastes you already enjoy, but because you’re eating less, your body will be a fat burning machine without the awful side effects and dangers of starvation.

If you’re going to consume 1500 calories per day, then a half-hour of belly exercise will be enough to slowly burn weight. If you want to ramp it up, then increase the amount of exercise as you see fit (pun intended). But 30 minutes of stomach exercises are usually hard enough for a person to do.

Why is this? Why does it seem harder to lose belly fat than anywhere else on your body? It’s not that you aren’t burning fat, it’s just that the stomach naturally has more padding. Also, when people try to lose belly fat, they usually aren’t making the most of their exercise program. They stop between sit-ups, which slows down the fat burning process. Instead, when you exercise, go all the way through the routine, stopping only when absolutely necessary. Another very effective way to lose your belly fat is to do some twisting exercises. Standing with legs apart, twist the upper half of your body from side to side, with arms stretched out to the sides. Toe-touches are also a good exercise. These all promote a smaller waist and flatter tummy.

When you start your diet and exercise program, remember not to slack off. Missing “just” one day will lead to missing “just” two days, and soon you’re eating burger after burger while breaking that couch in a little more. After you lose fat, don’t stop your exercise program. Now you’re fit, so keep yourself that way!

Hey, the truth is no pain, no gain. If someone wants a thin and beautiful body, you must burn the calories out. And as for those rapid weight loss products coming out on the market, if they are too good to be true, they probably are not.

By: Dominic Ferrara
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Here is a Free Fat Cure Report “Get Thin Without A Gym”, Go to http://WeightLossDietPro.com : Find out how to lose weight Naturally and keep it off forever.

How to Lose Belly Fat Fast – Wipe Out Belly Fat Now!

For people who want to discover how to lose belly fat fast, read on. This special article provides some fantastic methods and tips on how to lose belly fat fast so you can go out to the world and show them your �assets�.

There�s no need for heavy duty dieting or intense workouts; all you need to do is to know and apply the belly fat busting secrets that I will be teaching in this article to attain your desired physique.

Just imagine how good it feels to be the envy of everyone and have their eyes staring in amazement at the sight of your outstanding body figure. Studies have also shown that having less belly fat means lower blood pressure and improves performance in school or at work.

It�s time to stop dreaming and start applying these powerful tips to lose belly fat fast to improve your sense of well being and gain the respect of everyone.

1) Eat 5 to 6 times a day to lose belly fat fast.

Does that sound like a dream come true to food lovers out there? Well, not exactly. You see, you are not allowed to pig out and eat all you can for 5 to 6 times a day. That�s insane!

You should just eat smaller portions more often. Many believe that eating fewer times in a day would make them slimmer. Not a chance! When you eat only about 3 times a day, you will tend to binge when you finally get to eat. Binging is one of the worst things you can do if you want to lose belly fat fast.

Regular eating 5 to 6 times a day prevents you from overeating as a result of missed meals. It also boosts your metabolism due to the burning effect of the foods you eat.

Although you are eating 5 to 6 smaller meals a day, it is highly recommendable to eat the most during the start of the day and eat less as the day comes to an end.

2) Eat fat burning foods more often to lose belly fat fast.

Eat foods that contain lots of proteins, and those with less carbohydrates and saturated fats.

Here we go. The healthiest fat burning foods to lose belly fat fast include brown rice, oats, bran, whole grain/whole wheat foods, vegetables, natural fruits that are not canned or sweetened (like apples, oranges, and banana), skim milk, chicken breast and other lean meats, egg whites, and seafood.

Foods you should avoid to lose belly fat fast include the ones that are the most tempting to eat (how ironic can it be). These includes the usual pizzas, hamburgers, ice cream, french fries, all oily or deep-fried foods, bakery foods (including pies, cakes, white bread, pastries, and donuts), chocolates, fatty meats, foods that contain lots of sugar, potato chips and junk foods.

It is perfectly fine to indulge two times in a week because not eating �satisfying� foods for a long time may alarm your body to store body fat to prevent itself from going into starvation mode. So this is your ideal excuse to enjoy some great-tasting foods once in a while without the guilt. Hey, you don�t have to worry about it if you know the proper way on how to lose belly fat fast.

Read Part 2 of this life-changing article about how to lose belly fat fast by super self-improvement expert Michael Lee at http://www.20daypersuasion.com/how-to-lose-belly-fat2.htm to discover more fat-burning secrets.

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