Exercise and Fat Loss|Examining Strategies for Maximizing Fat Loss During Workouts

These days almost everyone is concerned with losing weight or more importantly losing fat. I am asked more questions about this topic than all others and it is an obvious source of confusion for many people. The problem is there are many different opinions about the best way to lose fat and most have at least some truth to them.
One popular strategy suggests concentrating on the percentage of calories from fat that you burn during the exercise. This leads to recommendations for exercising at a particular intensity/heart rate, which is often called the fat burning zone. This sounds like a good way to figure out how to exercise for maximal fat burning, but when you exercise to burn the highest percentage of fat, you end up burning fewer total calories, because the exercise intensity is too low.
Another common strategy is to focus on the total number of calories burned during your workout instead of the actual fat calories. This is recommended because unless you burn more calories throughout the day than you consume, you will never lose fat, regardless of the percentage of calories you burn while exercising. This is true, but just looking at the number or type of calories burned while exercising never gives you the full story.
There are however other important factors that are often overlooked when determining how to exercise for optimal fat loss. First, some types of exercise, such as resistance training, may not burn a lot of calories during the actual workout, but your body will keep burning calories at a higher rate for many hours after you stop exercising. This increased calorie burning effect will vary depending on the duration, intensity, and type of exercise. As a result, it becomes very difficult to accurately determine how many calories are really burned due to your workout.
Fortunately, knowing how many calories or how much fat you burn while exercising is not as important as you might think. The real issue is how your workout affects your metabolism. Increasing your metabolism is by far the most beneficial thing you can do to improve long-term fat loss. Your metabolism is responsible for burning many more calories than exercise and if your main goal is fat loss, you should focus on increasing your metabolism as much as possible.
Increasing the body's metabolism is a complicated issue that is affected by genetics, exercise, nutrition, and a number of other lifestyle factors. Since this article is about exercise and this issue is too large to be properly addressed in this article, I will concentrate on a basic strategy to help improve your metabolism.
This strategy essentially has 2 main goals, preventing muscle loss and challenging your body. Muscle has a significant influence on your metabolic rate and every pound of muscle burns about 30 calories per day. If you stop doing exercises that stress your muscles, you will start losing muscle and your metabolism will slow down. Moderate to high intensity resistance training (weights, bodyweight exercises, etc.) is an ideal choice for this type of workout.
As a general rule, you should perform exercises that are difficult enough that you are unable to perform 15 reps; 6 to 12 reps per exercise is a good range. This may be more intense than your usual workout, but if you only have enough time for a short workout, it will be enough intensity to retain your current level of muscle. Also, since your exercise time will be short and the number of total sets will be low, you shouldn't have to worry about gaining muscle or bulking up. Bodybuilders have large muscles mainly because they perform an excessive number of sets, sometimes 20-30 per muscle group, not because they lift heavier weights.
The overall workout only needs to be 15-30 minutes long and you have some options as to how to design the workout. You can do 1 set of many different exercises, multiple sets of a few exercises or anything in between. With the increased intensity of the exercises, you probably won't want to exercise much longer anyway.
I also suggest performing a higher percentage of leg exercises (squats, lunges, etc.) than usual. This is because your largest muscles are in your legs and exercises that stress large muscles create a greater overall demand on the body and produce better metabolic improvements. Try for 35 - 40 % leg exercises if your workout is 30 minutes and around 50% if the workout is closer to 15 minutes. This approach will also maximize the number of calories burned during the workout and result in more calories being burned throughout the day.
If you would rather perform endurance activities (running, biking, etc.), you can apply the same principles of increasing the intensity to make the exercise more demanding. Perhaps the best method is to replace a constant intensity aerobic workout with a shorter interval training workout. This involves alternating between your normal pace and much more challenging pace. For example if you are a runner, you could alternate between running for 1 minute at your regular speed and sprinting for 30 seconds.
Regardless of which approach you take, you should feel about as fatigued at the end of your short workout as you do after a regular length workout. However, if you are not accustomed to more intense training, it is important to start out slowly and let your body adapt to the training. It is very important not to overdo it or push yourself too hard. You want to feel fatigued, but not run down or excessively sore. Also, even though the workout is short, you still need to warm up before the workout and stretch/cool down after you finish.
Keep in mind this strategy does not represent a complete well-rounded fitness program and is not intended to replace your existing program. It is especially useful during times when you may have a limited amount of time to exercise, such as while traveling and it is also beneficial for adding variety to your program. I chose this approach so people with different workout routines and overall goals could apply the strategy to their individual situations.
Look at your existing program and determine how to apply this information to benefit your most. In addition, be sure to remember that nutrition and lifestyle factors (sleep, stress, etc.) are always important too. You can have the best exercise program in the world and if you have bad nutrition and lifestyle habits you will still have a hard time losing fat.

4 Jumping Exercises to Increase Vertical Leap quick for athlete's

Speed and strength are important components of athletes movement. With improved power, an athlete's overall performance is enhanced including an increase vertical leap.
Various Jumping exercises such as jumping, bounding and hopping have been used in many various ways to enhance performance, and increase vertical leap.
Not only are jumping exercises beneficial to the athletes performance, it increases the fitness.
The following jumping exercises have been used and tested by athletes and trainers to increase vertical leap, and performance.
Listed below are 4 lower body jumping exercises to increase vertical leap-
1) Bounds - Commence jogging followed by a push off with the right leg, and with an extended stride bring the left leg forward (knee bent and thigh parallel to the floor).
At the same time, the left arm should reach forward for further momentum. Attempt to hold the extended stride for a brief time, and then land on the left foot and immediately leap forward again.
To maximise this jumping exercise, continue to perform the extended stride continuously on each foot and cover as much distance as possible.
Recommended sets are one to three set over 30-40 metres.
2) Hurdle Hopping - This jumping exercise involves the hip and knee for jump movements. The hurdles are set in a row, and spaced at an appropriate distance away.
Whilst standing straight on 2 feet, jump forward over the hurdles and then immediately spring or jump over the next hurdle.
Lift with your knees together, tucked against the chest and land on the balls of the feet, and immediately continue the next jump exercise sequence over the subsequent hurdles.
Use both arms to swing up for balance and increase vertical leap.
Recommended sets are one to three sets over 6 to 8 hurdles(36 inches high) for this jumping exercise.
3) Single Leg Hopping - The aim of this jumping exercise is to stand on one leg, and push off from the standing leg, jumping forward and landing on the same leg.
Use the opposite leg as a balance and for forward motion. With each jump, aim to jump higher.
Recommended jumping exercise set is one to three over 30-40 metres.
4) Tuck Jumps - Standing straight, jump up grabbing both knees to the chest.
As the feet return to the starting position, land on the balls of the feet and immediately spring up in a quick upward motion.
Again with this jumping exercise, aim to jump higher with each spring.
Recommended vertical jumps for this jumping exercise is one to three sets of 10 repetitions.
Note that if this is your first attempt at these jumping exercises, it is always advisable to consult with a personal trainer for maximum performance and prevent injuries.
The jumping exercises above are just only a few, and aimed to to increase vertical leap.
In addition, these suggested jumping exercises plays part in your continual practice of vertical leap performance.
As always, the quality of each jumping exercise is far more important than quantity.
Therefore focus on the technique of each jumping exercise for optimal results.
The better the quality, the better the form of each jumping exercise, which will have an impact on improved power, and an increase vertical leap.
Start the workout small and progressively increase the workout over a period of time. That means it is not necessary to do jumping exercises 7 days a week. Look at 3 to 4 days a week, allowing the muscles to rest.
Also, performing the jumping exercises too often will often lead to boredom, and consequently lack of motivation. The idea with these jumping exercises is to workout less for optimal results.
Importantly keep track of each jumping exercise. Note the repetitions, distance and height of each jumping exercise.
Once you have grasped the 4 jumping exercises, look at varying the routine with more unique jumping exercises that will add more strength to your increasing vertical leap and fitness.
Some other suggested jumping exercises are split jumps, standing jump from height, depth jump from a box. If you want more unique jumping exercises (or plyometric exercises) that will truly unleash your vertical leap, check out the link below.
Finally, before any workout, it is vital that you warm up and stretch the muscles before and after any jumping exercise.
Throughout this century, jumping exercises have been used successfully by many athletes as a method of training to increase vertical leap.

The Best Exercise to Lose Weight

In an effort to save you weeks or months of time using the 'trial and error' method of finding the best exercise to lose weight, I'm going to share with you some information that will surely help you determine not only the best exercise to lose weight, but also powerhouse motivation methods to ensure that you continue to do it - rather than perform the exercise regularly for only a few weeks or months before making excuses and giving up.
Very few of us have much time in the day to waste, and to this end we certainly don't want to frustrate ourselves using our time and energy trying to lose weight through methods that don't give us great results.
Personally, it took me several weeks to figure out what the best exercise to lose weight was. Doctors had their opinions, nutritionists theirs, and bodybuilders had their own thoughts. I couldn't for the life of me figure out how the different factions were measuring their results.
It then struck me like a brick to the head that I needed to go directly to the source: find the people who were actually successfully losing weight. As a result, I spent a lot of time researching the habits of the people who had gone from, say, 300 pounds to 150 and less.
Here is what I found based on what a few dozen such people do:
- The two most popular aerobic activities among successful fat-burners were 1)running and 2)spinning.
- 97% also engaged in weight-training or some form of resistance training to build muscle (and lose weight as a result).
- The majority began their exercise sessions in small increments, some as little as 5 minutes at a time, and gradually worked their way up
I did research into aerobic exercise and exactly why I would need to do it in order to lose weight. I discovered that exercise involving continuous movement for a sustained period of time (30 - 60 minutes when you can reach that level) is crucial because when you engage in any form of exercise the first thing that happens is that the body burns glycogen (stored carbohydrates that fuel muscle contraction) rather than fat. It is only after the glycogen stores are depleted that the fat begins to burn. This explained to me why I was not seeing fantasti results with 10-15 minute cardio sessions, and gave to me the first component of the best exercise to lose weight.
Although running and spinning were the most popular for the most successful 'fat-burners' I studied, many were also getting great results in the gym using things like:

• Elliptical machines
• Rowing machines
• Stair-climbing machines
• Cross-country ski machines

I would guess that running and spinning were the most popular because even if you have the most penny-ante fitness center in your apartment building, they will usually include a treadmill and a stationary bike. Also, running does not require any equipment, and if you own a bicycle then you can use that in lieu of a stationary bike - as long as you make it an aerobic exercise (for example, by cycling on a track somewhere) rather than an anaerobic exercise (where you're continuously starting and stopping). Making it anaerobic takes away the 'best exercise' aspect of it since the fat stores don't get touched as much.The main reason I have listed the other aerobic options above is because ultimately, the best exercise to lose weight is the one that not only fulfills the requirements of sustained aerobic activity, but - and this is crucial - is something that you will enjoy. Enjoyment of an exercise will ultimately determine whether you decide to do it regularly, so this has to be factored into the 'best exercise' criteria. If you truly don't enjoy running, and can't picture yourself doing it regularly in the long-term, then it's not 'best' for you, and you're better off doing a different type of aerobic exercise that will still yield great results.
The other 'best exercise to lose weight' gives you results in a different (though equally effective) way. While aerobic exercise burns fat as you are doing it and for a short time afterwards, weight training builds muscle that speeds up your metabolism even while you are not doing any kind of exercise whatsoever. That's right - the greater amount of lean body mass that results from building muscle means that you are burning off more calories each day while you are at rest.
This is the reason why 97% of the people I studied were including weight training in their exercise plans. Make note as well that 95% of the people I studied were female, and were not involved in weight training in order to become professional bodybuilders. They simply understood the importance of resistance training towards long-term weight loss.
So, what kind of exercise schedule do you need to maintain in order to see the best results? As stated above, I found that for aerobic exercise 30 - 60 minute sessions, 4 - 6 days a week are great. However, as also stated above, many of the most successful 'fat-burners' began their exercise lifestyle with much smaller exercise sessions. If you can't do more than 5 minutes or so right now, there's absolutely nothing wrong with that. In fact, it's great to get started small so that you can get a feel for good exercise form. Make small goals for yourself, such as, "in 2 weeks I will do 7 minutes each day, in 4 weeks I will do 10 minutes", etc, and you will have reason to feel great about yourself every time you hit a new goal.
For weight training, the important thing is just to integrate it into your lifestyle. There are many different ways that the most successful do this: some do 2 days a week, 25 - 45 minutes each day on those days that they don't do cardio; some do it 3 days a week, 25 - 45 minutes a day on those days that they don't do cardio; some do it 3 days a week, 25 - 45 minutes a day right before their cardio sessions; others make the effort to do 4 days a week. The best results are had, however, when you don't do a weight training session for more than 2 days in a row, as your muscles grow in the recovery period, not during the session itself.
The easy rule of thumb for the actual performance is to use enough weight so that you get to the point of muscle failure at between 6 - 12 repetitions of the movement. When a given exercise gets too easy for you, simply increase the weight, or decrease it if you can't do a minimum of 6 reps. Eventually, you will want to do up to 3 or 4 sets of these, though if you can only squeeze out 1 set of certain exercises at the beginning, that's fine. You will progress as your body tells you that you can.
Since this article is entitled 'The best exercise to lose weight', then what is the best exercise in the weight-training category to ultimately lose weight with? Although there are literally thousands of different resistance exercises you can do with various types of equipment, the best exercise to do is a basic one using free weights. These include 'press' exercises (like the military press and bench press); squats (sometimes called the 'king of exercises' because of muscle growth potential of these exercises); lunges (with a barbell or dumbbells); and rows (includes the deadlift, high-pull, and the bent-over row).
At the beginning of this article I spoke about finding methods to ensure that you will keep at your exercise and lessen your temptation to give up. The number one way to do this is to consider all of the effective exercises listed and figure out which of them you would enjoy most. Another important method is to ease yourself into it, rather than thinking you 'should' do a certain amount of exercise, find that you can't, and give up in frustration. Many others motivate themselves by using their exercise time to listen to music that they haven't gotten around to hearing (by bringing a portable device and some earphones), by catching up on the news or watching TV (even most gyms have televisions in their cardio rooms now), or to catch up on their reading. The latter two are not recommended when you first begin, so that you can focus on your form and the sensations arising, but they may help push you to exercise later when you need the motivation more.
So, ultimately the best exercise to lose weight actually comes in two different forms, aerobic exercise and resistance training. They complement each other like Laurel & Hardy, peanut butter & jelly, and you & your thinner new body.

I learn from the very best - the most successful 'fat-burners' who win the battle over failure and self-hatred to lose all those unwanted pounds of body fat...
What methods do they use to completely change their lives and make themselves happy and healthy beyond their wildest dreams?

HOW TO CONTROL WEIGHT WITH EXERCISE

It is widely assumed that exercise is a key part of controlling one's weight. However, there are many people who find that exercise alone has very little impact on their weight while others seem able to exercise and lose weight easily. What is going on? Well, people all respond slightly differently to exercise due to age, sex and their genetic inheritance. However, despite any difficulty in losing weight that you may have inherited, there are different forms of exercise that will definitely be able to help you lose weight. The different forms of exercise all have different effects on weight loss. Below I look at:

1. Easy/medium intensity cardiovascular exercise - aerobic.
2. Hard, high intensity cardiovascular exercise - anaerobic.
3. Weight training and other resistance exercise.

1 Aerobic exercise
What is aerobic exercise? Aerobic exercise is exercise which most people can sustain for hours if properly conditioned. Heart rates are typically 55-85% of the maximum heart rate. You breathe in oxygen through your lungs at a rate which generally allows you to talk. Your heart then pumps blood containing the oxygen to your muscle fibres. As your muscle fibres contract to produce movement, they use up oxygen. The harder and faster you go, the more oxygen that you need, and as a consequence you breathe faster. As you increase your effort your muscle fibres burn up more sugars and fats to produce the energy required to make them contract. The result? You burn calories faster.
What is fat burning? Fat burning is a form of aerobic exercise that became popular in the nineties. It is basically lower intensity aerobic exercise. Heart rates are at typically 55-65% of the maximum heart rate. Unfortunately it is not the best way to remove excess fat. You actually burn more fat as you increase the effort. Although the fat burning zone burns a greater proportion of fat compared to sugar than high effort zones, the high effort zones burn both more fat and more sugar. The amount of sugar burnt increases faster than the amount of fats as you up the effort, and so you could say you enter a sugar burning zone as you go harder. However, along with the sugar you will also be burning more fat. There are many studies that have looked at the weight loss effects of aerobic exercise. Most show a small positive benefit, but one that is far less effective than modifying dietary intake. These studies have been mostly done on sedentary or obese people and involve amounts of exercise typically of between 2-4 hours per week. The truth is that if you are not intending to do more than 2-4 hours of aerobic exercise per week, then you are unlikely to lose much weight as a result, unless you also significantly modify your diet. However, that is not to say you shouldn't do it. Most studies also show that physical and psychological health both benefit significantly from this small amount of exercise when compared to doing nothing. Larger amounts of more intensive aerobic exercise are generally more effective at achieving weight loss. The effects of larger amounts of exercise on people vary. Some are responders and others non-responders. Non-responders are thought to be people who reduce their levels of everyday activity when undertaking an exercise program, in order to compensate. In other words if you are going to treat yourself with extra food or slump in front of the TV after introducing a new exercise routine then it may well not have any effect on your weight. I have many clients who are responders, who eat more healthily when exercising a lot and who treat themselves when they are having a break from their hard exercise routines. Needless to say these clients are prone to developing a small paunch when taking it easy, but find it easy to lose the weight once they start up their exercise routines once again.
2 High intensity - anaerobic exercise
Anaerobic threshold is defined as the point during a graded exercise test at which lactate in the blood begins to accumulate faster than it can be got rid of. A fit athlete can maintain an effort at the anaerobic threshold for about 1 hour as long as the blood lactate does not continue to rise. If the intensity of exercise continues to increase from this point, as it would in a graded exercise test, then acidification occurs. This is due to the accumulation of hydrogen ions formed when the lactic acid produced in muscle is converted to lactate. The acidification soon causes a severe muscle fatigue and the intensity of exercise can no longer be maintained.
What is anaerobic exercise?
Your muscle fibres, and most other cells in your body have two main routes of making energy. The first is aerobic respiration in which sugar or fat is burnt with oxygen in the mitochondria to produce the energy. Think of mitochondria as power stations. The second is anaerobic respiration, in which sugar is turned into lactic acid without a need for oxygen to produce energy. This happens in the sarcoplasm of the muscle cells. Anaerobic exercise occurs when you run low on oxygen. As you exercise harder your muscle fibres try to get more oxygen into the mitochondria to burn your fuel faster. As you pass through your anaerobic threshold (see panel to the left), your body is not providing enough oxygen for your mitochondria to produce all the energy you need. Your muscle then increasingly relies on the anaerobic respiration in the sarcoplasm. So at this point the mitochondrial power stations are working at close to full capacity and as a result you are breathing pretty hard. Anaerobic respiration is interesting in that it uses up sugar 15 times faster than the mitochondria. How could this affect weight loss? Well this form of respiration is now burning calories 15 times faster than the mitochondrial one. The fact is that as you push harder beyond the anaerobic threshold you make increasing use of anaerobic respiration and so burn calories at exponentially increasing rates. You reach a point at which your breathing is at a maximum. This is called the VO2max. A fit athlete may be able to maintain this rate of breathing for a maximum of 10 minutes. Your mitochondria are now working at full capacity and your anaerobic respiration in the sarcoplasm is working towards maximum. The anaerobic metabolism is building up lactic acid, which results in increasing acidosis in the muscles the longer and harder you go on. The fatigue becomes unbearable and you soon slow down.
Will I lose weight?
Clearly you can burn calories quickly with intense exercise. However, you can't maintain high intensity for long and so the total amount of calories burnt may be less than during a long aerobic workout. However it is likely that your body will remain working long after the exercise finishes, as it will need to repair itself from the muscular trauma that normally accompanies high intensity efforts. Other bodily systems are stressed as well, and these all need energy to be fully repaired. Basically anaerobic exercise is a useful weight control tool, but because of its intense nature it should be used sensibly. It is easy to over exercise and end up injured, ill or disheartened. It is important to recover from intense sessions, ideally you become fit enough to use easier exercise sessions as a recovery between the harder sessions. This way the metabolism is kept high and calories continue to be burnt faster than before.
3 Resistance exercise
Resistance exercise leads to more muscle mass and an increased metabolic rate that burns more calories. This is because muscle tissue requires more calories at rest than fat containing adipose tissue.
Will I lose weight?
There are a number of studies that show resistance exercise to be effective at producing weight loss. These exercises also increase the tone of your body. If you select a good range of exercises including bodyweight exercises and exercises that challenge your balance and agility, you should find many benefits that go beyond mere weight loss and looking good. In particular a stronger more supple body is less injury prone. As a result, less time is spent injured, and exercise regimes can be kept up for longer without breaks. Breaks that can easily lead to unwanted weight gain from excess fat deposited around the body. Also it is worth remembering that the muscle strength and flexibility gained from resistance exercise can increase the efficiency of your movements and open up the possibility of new movements that can burn yet more calories.
Won't I become too muscular?
If you are female and worried that resistance exercise or exercise with weights in particular will make you too muscular and male in appearance then think again. There are many different ways of doing weights and plenty which build strength, agility and balance without increasing muscle bulk. Most bodyweight exercises won't bulk you up, nor will all the balance and agility exercises that you can do. Into the bargain you will find that weight training will build strength, which will help you avoid injury. It will also tone up your torso, arms and legs, reducing flabbiness, cellulite and bingo wings.
In summary
Exercise is highly beneficial to psychological health and physical health. The confidence and satisfaction gained from keeping an exercise programme going add to self esteem and very often have a positive impact on attempts to change diet. As explained above, the exercise itself is most likely to reduce your weight if you follow as many of the following points as possible:

1. Keep the exercise programme going for at least 3 months or more.
2. Build up your exercise programme to at least 5 hours per week.
3. Try to incorporate all types of exercise, steady aerobic efforts, short and hard anaerobic efforts and resistance training.
4. Don't build up too quickly. If you are getting particularly sore or tired, ease off a bit with shorter sessions and/or less intense exercises.
5. Keep it enjoyable. This exercise lark only really works when you enjoy it. So make it an exercise/sport that appeals. If not the chances of giving up and putting weight back on are high.

How Exercises to Get a Perfect Flat Stomach Fast

Burn the Calories with Circuit Training
Improve your chances of burning the fat around your stomach with some circuit training. This is best completed three days a week and can incorporate a mixture of exercises to tone your stomach, along with other areas of your body. Make sure you throw in some short bursts of cardio training too so that you increase the amount of calories you burn.
Crunches and Sit Ups for Stronger Stomach Muscles
Do sets of crunches and sit ups to help strengthen your stomach muscles. Incorporate the different types of sit ups, including twists, normal and side sit ups to work on the different muscle groups - crunches help to work on the upper stomach muscles. You can place your legs under a couch or have someone hold them but you'll get more of a workout by trying to keep your legs on the floor.
Leg Raises Tone the Stomach Too
Many people focus so much on sit ups that they forget about the other workouts that help the stomach muscles. Leg raises are a great way of strengthening the stomach muscles, especially if you raise both legs at a time; however, focus on one at a time at first to avoid injury. Lay flat on your back and raise the legs up and hold for a few seconds before lowering. Keep your movements slow and controlled to make the most of it.
Push Ups to Train the Core
Your core stability will affect your stomach muscles. Push ups will make your arms stronger but they also help you control your core too. They make you remain balanced while you try to keep the buttock level and parallel to the floor. If you struggle with push ups, start by doing them on your knees so you build your core first.
The Plank for the Core Stability
Another great exercise for core stability is the plank. Start off by lying on the floor on your stomach and push yourself up onto your elbows. Only your elbows and toes should be on the floor. The rest of your body should be level. Hold this position for 15 seconds and then relax and repeat 20 times. As your core becomes stronger, hold the position for longer.
Play Superman
No don't try to fly around. Lay on your stomach and lift your right arm and left leg so they are completely off the ground - it looks as if you're trying to be superman! This will control your core stability.
Work on the Lower Back Too
While working on your stomach muscles, help your whole core by working on the lower back muscles. This helps to keep your posture perfect. Lay on your stomach with your hands behind your head and raise your chest off the floor and lower back down.

Weight Loss|The Exercise Trap

Read anything about weight loss and you will see something about exercise. It might be referred to as "physical activity", but that's just a codeword. They mean exercise.
Actually, many people have tried exercise and given up on it because it just didn't seem to work for one reason or another. Here are some explanations of why someone might think that exercise ISN'T working, when it IS!
THE BEGINNING OF THE EXERCISE PROGRAM FOR WEIGHT MANAGEMENT
Exercise is activity, movement you might say. People have been moving all their lives, so they know how to do it, right? Well, if you are just talking about "getting some exercise", you might be right. However, if you are talking about exercise for the purpose of losing weight, things change a little.
At the beginning of a weight loss program, the person has probably been sedentary for some time and has experienced an overall deterioration in the body's ability to deal with, or react favorably to, physical activity. At this point, almost any activity above the normal level becomes "exercise" for this individual. Over time, the body will adjust to the new level of activity and assume a new homeostasis, or overall balance of physical ability, fat, muscle, body weight, and metabolism. It then becomes time to adjust the activity upwards in order to arrive at a new balance. Once an acceptable balance, usually a target weight, has been arrived at, the individual can change from a weight loss program to a weight maintenance program.
Unfortunately, people tend to be a little ignorant on the subject of exercise and sabotage themselves at the start of their weight loss program through several different mechanisms. Beginners usually:

• Try to do too much
• Don't do enough
• Don't increase the level
• Do the wrong exercises
• Have unrealistic expectations
• Don't understand what exercise is going to do

Some of these items cross lines, so it is difficult to talk about one without talking about another one or two. For example, if someone has unrealistic expectations, they may try to do too much or too little. If they do not understand what exercise is going to do, they may choose the wrong exercises. Most of these problems are directly related to ignorance about exercise. This is why, if you are interested in using exercise as part of a weight loss program, you either do a little studying on the subject, or get yourself a good personal trainer.
Let's briefly talk about the situations above.
TOO MUCH EXERCISE
This can cause you to fail in many ways. You can strain muscles, make yourself feel sick, or even injure yourself. After a day or two of too much exercise, your body and your brain will be screaming at you to "knock it off!" To be effective for weight loss, exercise should become a regular activity and if you are dreading the next workout, you will eventually find ways to avoid it altogether. You need to start small and build yourself up. This can create a problem also.
TOO LITTLE EXERCISE
As I mentioned above, for the sedentary individual, almost any activity will be classified as "enough exercise" at first. However, the body soon adapts to this small unit of activity and settles in at a new level, usually without really exhibiting much in the way of weight lost.
INCREASE THE LEVEL OF EXERCISE
Once the body has achieved its new level of "fitness" relative to the starting point, it becomes necessary to increase the intensity or duration of the exercise, or both. The person who starts out trying to run a marathon will fail. The person who starts out walking to the mailbox must eventually start walking past the mailbox and down the street, or they too will fail.
THE WRONG EXERCISES
Exercises can be divided roughly into three groups. In my high school days (don't ask how long ago) we would talk about strength, endurance, and flexibility. These days you hear things like resistance training, cardiovascular training... and flexibility. As pointed out, at the beginning, almost any movement will qualify for pretty near all three types. As you progress, you will have to separate out each and, for the purpose of overall health, give each its due. However, for weight loss, cardiovascular activities will probably give most people the most weight loss bang for their buck. Be aware that strength training will also benefit weight loss in the long run due to the formation of muscle tissue which can aid in burning calories.
UNREALISTIC EXPECTATIONS
Exercise works, but it generally works from the inside out. While someone who is overweight may experience an initial weight loss, most of what is happening is going to take time. If you want to look in the mirror in a couple of days or step on the scale and see obvious evidence of weight loss, you are bound to be disappointed. You will have to accept the fact that even the most perfectly designed and executed exercise program is probably going to take weeks or even months to produce inspiring results. At the start, you may just have to keep going on faith. However, EXERCISE DOES WORK!
EXERCISES LITTLE SURPRISE
This actually happened to my wife. She was trying to lose weight and began exercising. A few days later, I could tell that she was experiencing benefits. She was more active, perkier, her complexion was glowing, she was walking around the house singing more than usual, and she looked "tighter" to me. One night we were talking, and she was going on and on in an excited way about how much looser her clothes were getting. In fact, they were getting so baggy; she was saying that she would have to go shopping for more. She was in a great mood when I left the room. A few seconds later, I heard her exclaim, "Oh no!" I stepped back into the room and she was crying.
She had stepped on the scale and her weight had GONE UP since the last time she had weighed herself.
Even though I had explained to her what was going to happen, like most people who have tried and tried to lose weight, her immediate reaction was that her exercise program "wasn't working." She felt like another promise had failed her.
We will leave aside the fact that everybody's weight fluctuates from day to day and from hour to hour. If you are checking your weight daily, you are setting yourself up for failure. If you MUST weigh yourself, do it once a month or even once every two months. If you have been eating properly during that time and doing your exercise, increasing it as you achieve each new level of ability, you will have lost at least a few pounds.
What got her, and a lot of other people, is a simple physiological process which was, in a few days, going to work in her favor. When someone who has NOT been exercising begins to exercise, they usually build some lean muscle mass and burn off some fat. Unfortunately, at first, the weight of lean muscle mass that is added is sometimes greater than the amount of fat that is lost. Therefore, someone may find that they are actually GAINING WEIGHT for the first few days or even weeks of their exercise program. In time, if the program is continued, the muscle mass will plateau, and the fat will continue to be burned and the weight will come down.
Remember how my wife was saying that her clothes were looser? That's because she was burning fat and adding lean muscle mass. The lean muscle takes up less space than the fat that has been burned. Even though she had gained weight, her body size was actually smaller... and she was healthier.
If you are going to start a weight loss program, make sure you learn a little bit about exercise and use that in addition to monitoring your nutritional intake.

Best Exercises For Lean Muscle Mass Gains and Fat Loss

Which bodybuilding exercises are the best ones for lean muscle mass gains and fat loss? This is one of the most common questions that I get asked on almost a daily basis.
In weight training, there is a variety of exercises that one can choose from to sculpt the body of your dreams. Results in bodybuilding are generally measured in body composition changes; increased muscle mass or tone, depending on the goal, along with decreases in body fat. The speed at which such changes are acquired depends on the training protocol used, the nutrition plan followed and the amount of rest (good night sleep) that the trainee gets.
In order for a training protocol to work at peak efficiency, not only must it be periodized or cycled but it also must include exercises that give you the most stimulation in the minimum amount of time.
Different exercises provide different levels of stimulation. Exercises like the leg extensions, while excellent for sculpting the lower part of the quadriceps, produce less of a stimulating effect than an exercise like the squat. The efficacy of an exercise really depends on the exercise's ability to involve the maximum amount of muscle fibers and also on its ability to provide a neuromuscular stimulation (NMS).
Neuromuscular stimulation is of crucial importance as it is the nervous system that ultimately sends a signal to the brain requesting to start the muscle growth process. Having said that, how do we determine what the stimulation factor of each exercise is? Such will be the topic of the next section.
How To Determine Which Exercises Are Best for Muscle Gain and Fat Loss? - NMS Classes
In order to rate what the NMS of each exercise is, I borrowed the Class rating system used for classifying the speed of DSL systems (technology used to achieve high speed connections to the Internet through your phone line) and tailored it to fit my purpose. In this system a Class 1 technology has lower speeds than a Class 2 technology.
Therefore, in our exercise rating system composed of four classes, a Class 1 exercise yields the lowest NMS (this class is composed of variable resistance machine type of exercises) while a Class 4 exercise yields the highest NMS and is therefore the hardest but most stimulating one. In each class we may also have subclasses such as Class 1a and Class 1b. A Class 1a exercise will yield less NMS than a Class 1b.
Class 1a
Class 1a exercises are composed of isolation (one joint) exercises performed in variable resistance machines (such as Nautilus) where the whole movement of the exercise is controlled. These type of exercises provide the least amount of stimulation as stabilizer muscles do not need to get involved since the machine takes care of the stabilization process. An example of such an exercise would be the machine curl.
Class 1b
Class 1b exercises are compound (multi-joint) movements performed in a variable resistance machine. An example of such movement would be the incline bench press performed in a Hammer Strength machine. Since the movement is a compound one, more muscles get involved and therefore the neuromuscular stimulation is higher than that offered by a machine curl for instance. However, the fact that the machine takes care of the stabilization issues limits the growth offered by the exercise.
Class 2a
Class 2a exercises are composed of isolation (one joint) exercises performed with non-variable resistance machines. An example of such exercise would be the leg extension exercise performed in one of those leg extensions attachments that come with the benches that are sold for home gyms. These attachments lack the pulleys and the cams that would make the exercise a variable resistance exercise. Therefore, the muscles need to get more involved in the movement, something that as a result provides better stimulation.
Class 2b
Class 2b exercises are composed of basic (multi-joint) exercises performed with non-variable resistance machines. An example of such would be the bench press unit that is attached to the Universal type of machines or a leg press machine that contains no pulleys or cams that would make the exercise easier. Since there are no pulleys or cams to make the exercise easier as you lift the weight, the NMS is higher.
Class 3a
Class 3a exercises are isolation (one joint) exercises performed with free weights. An example of such exercise would be a concentration curl performed with a dumbbell. It is still not very clear whether a multi joint exercise performed on a machine offers the same amount or better NMS than the one offered by a free weight isolation exercise. However, for the purposes of this discussion, we will assume that the free weight isolation exercise provides more stimulation as stabilizer muscles come into play (especially if you do the exercise standing up).
Class 3b
Class 3b exercises, as you probably guessed by now, are multi jointed basic exercises performed with barbell free weights.
Class 3c
Class 3c exercises are multi jointed basic exercises performed with dumbbell free weights.
The barbell exercises provide less NMS as the movement is more restrained as opposed to dumbbells where the weights can go in all types of directions unless all of your stabilizer muscles jump in and constrain the movement. Because of this, dumbbells provide the highest NMS in this category.
Class 4
Finally, Class 4 exercises, the king of exercises, are free weight exercises where your body moves through space. In other words, any exercise where your torso is the one moving, such as squats, deadlifts, pull-ups, close grip chins, pushups, lunges, and dips, will provide the most stimulation possible and therefore, the fastest results. Haven't you seen at the gym how many people do great amounts of weights in a pulldown machine but have trouble doing pull-ups?
The reason for this is that in order for you to perform these type of exercises you need to be capable of not only carrying the added resistance but also involving your bodyweight as well. Therefore, many muscles are called into play in order to perform this feat. If you look at it, by performing dips, chinups, squats and deadlifts you are really hitting every single muscle in your body! These exercises not only give you fast results, but they also create functional strength; in other words strength that can be used for your daily activities.
If you are great at performing pull-ups and you go to perform a pulldown you'll see how easy the task of performing a pulldown is. As a matter of fact, depending on your pull-up strength, you might be able to lift the whole stack in most pulldown machines. However, the reverse in not true. While you may be very good at performing pulldowns you may not be able to perform many pull-ups as the strength gained in the pulldown exercise is not as transferable as the one gained in a pull-up. Again, the reason for this phenomenon is NMS.
Conclusion
Now that you know what exercises are the ones that give you the most bang for your buck, then my recommendations are the following:
If you follow very low volume routines (3-7 sets per bodyparts), please choose only exercises in the Class 3b, 3c and 4 region.
If you follow a medium volume type of routine (8-13 sets per bodypart), stick mostly to Class 3b, 3c and 4 type of exercises but for those bodyparts where you perform 12 or 13 sets, you may want to incorporate 2 or 3 sets at either the beginning or at the end of the workout from one of the lower classes. This is especially true for legs in which a leg extension movement at the beginning of the workout is a great tool for pre-exhausting the quads or at the end of the workout serves as a great finishing movement.
For high volume routines (14-20 sets per bodypart) you can get away with having 1/3 of your routine composed of lower class (Classes 3a and below) exercises.
Remember, convincing your body to grow and develop muscle is not an easy task. However it becomes an impossible one if you choose exercises that do not provide a significant NMS effect. Therefore, always choose exercises from the higher classes in order to show your body that you mean busi

HOW TO BURN FAT AND BUILD MUSCLE

Are you ready to begin muscle-building? Stay up-to-date with correct training strategies and you'll get ripped very quickly. These kinds of tactics may be used by anyone aiming to achieve a physique with lean muscle mass. If you fail to monitor calories burned you'll never achieve maximum success.
Are you aware that a great diet and eating routine is the most important factor with fat reduction? Fat gain is a body builder's or exercise model's number one fear. Eating more calories than we burn off results in putting on weight. Once we lose fat, our fat cells get smaller. Bulking and cutting are widely used by bodybuilders to gain a lot of fat weight and then physical exercise to burn that fat. Maintaining this particular lifestyle can be challenging on your body.
Why You Should Pay Attention to Your Diet
It's hard to find a diet that works well. Eating habits are the most crucial element with regards to fat reduction. Maintain your bodyweight by eating a lot more plant-based food. As our bodies get bigger, they need a lot more energy. In order to shed weight, take in five hundred calories less daily. As we continuously train and consume nutrient dense foods, our body will use fat as stamina. The lower our overall body fat, the more lean muscle we have.
In order to lose weight, you must stick to a well-balanced diet plan. Exercising every day while burning around 500 to 1,000 calories each day can get you sculpted fast. Fat burning pills don't work. Don't try them. Eating more fruit and veggies has helped many people lose weight. After eating fruit, you'll experience more energy and vitality.
Continue to be Fat by Missing Sleep
The simplest way to restore muscles is through sleep. A great deal of bodybuilders spend more time asleep than being awake which may seem odd but is true. We do not grow while working out. We develop when our body is resting. Be sure to get 8 hours of sleep per night.
Not Eating Enough Food Will Keep You Fat
I know this seems insane. This concept is hard for many people to grasp. The body can keep fat stores to make sure it has plenty of stamina. We have to eat to shed weight. This is probably the most debatable weight loss issue out there. Eat more food and I'll get slimmer? Yep. It's really that easy.

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POSITIVE WEIGHT LOSE APPROACH|WEIGHT LOSS

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

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

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

There are success stories across the country today. On television and in newspapers, magazines and tabloids about people who have miraculously lost untold pounds and kept it off. In all instances they say their mental attitude as well as their outlook on life has totally changed.

Diets and weight loss programs are more flexible now than they once were and there are many prepared foods already portioned out. They are made attractive and can be prepared in a matter of minutes. Low-fat and low-calorie foods are on shelves everywhere.

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

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

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

LOSE WEIGHT| CONTROLLING WEIGHT WITH EXERCISE

Exercise has been proven has the most efficient way to lose weight.If you want to reduce your body fat, focus on increasing the amount of exercise you get rather than decreasing your food intake. A recent national study was done using two groups of sedentary men, one group in their 20's and the other over age 65. A lot was learned from this accumulated data and it is interesting to note that there was a significant relationship between lack of physical activity and fat. Not surprisingly, the most sedentary men had the most body fat.

These studies have also indicated that the governments current recommended daily allowance for calories does not correlate with the body's actual energy needs. For example, although 2400 calories have been calculated for older men, they in fact burned an average of 2800 calories daily.

The leading experts now recommend that people who want to lose weight start increasing their physical activity. Just being more active in general (such as climbing the stairs instead of taking the elevator, moving around instead of sitting still, sitting up instead of lying down as well as showing some excitement and enthusiasm instead of boredom), are things that more effectively burns calories and reduces body fat. Everyone seems to have lost sight of the value of being active. Consider this, a half-hour aerobic workout accounts for far less energy expenditure than our minute-to-minute movement in the office or at home.

Millions of Americans are trying to lose weight, spending approximately $30 billion a year on diet programs and products, often they do lose some weight. But, if you check with the same people five years later, you will find that nearly all have regained whatever weight they lost. A national panel recently sought data to determine if any commercial diet program could prove long-term success. Not a single program could do so.Being seriously overweight and particularly obesity predisposes individuals to a number of diseases and serious health problems, and it's now a known fact that when caloric intake is excessive, some of the excess frequently is saturated fat.

People who diet without exercising often get fatter with time. Although your weight may initially drop while dieting, such weight loss consists mostly of water and muscle. When the weight returns, it comes back as fat. To avoid getting fatter over time, increase your metabolism by exercising regularly.

Walking is one of the best exercises for strengthening bones, controlling weight, toning the leg muscles, maintaining good posture and improving positive self-concept. To lose weight, it's more important to walk for time than speed. Walking at a moderate pace yields longer workouts with less soreness - leading t more miles and more fat worked off on a regular basis. High intensity walks on alternate days help condition one's system. But in a walking, weight-loss program, you are not requried to walk an hour every day as some people would have you believe.

When it comes to good health and weight loss, exercise and diet are inter-related. Exercising without maintaining a balanced diet is no more beneficial than dieting whle remaining inactive

12 ways you can "boost" your metabolism|Easiest and fastest ways to lose weight quickly.

 "metabolism", but what is it? It's the process of converting food to energy (movement and heat). Metabolism occurs in your muscles and organs and the result of it is what we commonly refer to as "burning calories". Metabolism is essentially the speed at which your body's motor is running.

"Basal metabolism" is the metabolic rate or caloric expenditure needed to maintain basal body functions such as your heart beating, breathing, muscle tone, etc. It's how fast your "motor" is running when you're still in a reclined position or sleeping. Basal metabolism accounts for about 75% of the calories you expend on a daily basis!.

The good news is that there are 12 ways you can "boost" your metabolism! The more of these you're able to incorporate into your life, the more you'll boost your metabolism. That means you'll be expending ("burning") more calories 24 hours a day!.

• Always eat breakfast! Skipping breakfast sends the message to your body that you're starving because you haven't had food in 18+ hours. As a protective mechanism, your metabolism slows down. Food, especially complex carbohydrates, fuels your metabolism.
• Eat earlier in the day! Research has demonstrated that you can lose weight simply by eating a substantial breakfast and lunch, and a light dinner. Dinner should be eaten as early as possible, preferably at least four hours before bedtime.
• Never eat less than 1200 calories per day! Less than 1200 is usually not enough to support your basal metabolism and thus will slow your metabolism.
• Snack frequently! Complex carbohydrates (fruits, vegetables, and grains) fuel your metabolism. Also, snacking prevents you from becoming too hungry. The hungrier you are, the less control you have over what and how much you eat.
• Eat more carbohydrates (food from plants), and less fat (food from many animals and other food with added fat)! Carbohydrates boost your metabolism and have fewer calories per weight than fat.
• Do some type of aerobic exercise (walking, jogging, swimming, stationary cycling, aerobic dancing, etc.) on a daily basis (preferably in the morning)! Forget this twice-a-week stuff. Our bodies were designed to be active on a daily basis! When we are, our metabolism soars!
• In addition to your regular aerobic exercise, take a brisk 10 to 15 minute walk at lunch or in the evening. This serves to boost your metabolism even more!
• Tone your muscles with weight training three days per week. Toned muscles send your metabolism through the roof. Do it!
• Look for situations to be active. Park as far from the store as you can rather than looking for the closest parking spot. Use the stairs rather than the elevator, a broom rather than a blower, etc. Look for the "hard" way to do things!
• Avoid alcohol! Alcohol depresses your metabolism and stimulates your appetite.
• Drink 60+ ounces of water a day. Your metabolism needs plenty water to function properly. Carry a bottle of water with you and drink frequently throughout the day.
• Avoid the"3 P's".....pills, powders, and potions! There are NO quick fixes!
  Get started today! You'll feel better and your metabolism will be in "great shape"

IMPORTANTANCE OF PROTEIN IN LOSING WEIGHT|WEIGTH LOSS DIETS

Besides just being a requirement for overall health and function, protein is an extremely important part of The Lose Weight Diet (and all weight loss diets) because of the roles it plays in controlling hunger and maintaining muscle while fat is lost. As far as food sources go, the best sources of protein tend to come from anything that used to be alive, or anything that came from something that used to be alive. Some high protein foods include:

chicken
fish
lean cuts of meat
turkey
eggs and egg whites
milk

Protein can also be found in all types of nuts, seeds and beans. And of course, there are always protein supplements in the form of powders, shakes and bars. I fully explain the purpose and benefits of protein supplements here: Protein Powder

As far as how much protein you should include in your weight loss diet plan per day, that depends on the person. For example, the average person who doesn't exercise at all needs less protein than someone who does. Something in the range of a MINIMUM of 0.5 grams of protein per pound of body weight might be alright in this case. For example, if the person weighed 180lbs, you would do 180 x 0.5 = 90 grams of protein per day.

However, someone who does exercise should eat somewhere in the range of .6 - 1.0 grams of protein per pound of body weight. In this example a person weighing 180lbs would look to eat between 108 - 180 grams of protein per day. This is what I'd recommend most often.

The only other thing you need to know about protein is that 1 gram contains 4 calories. So, for example, if you were to eat 100 grams of protein per day, that would account for 400 calories. (100 x 4 = 400)

BEST WEIGHT LOSE EXERCISE| CARDIOVASCULAR EXCERCISE.

Gaining weight with increasing age is a common phenomenon to affect all the men and women in the world. Though all the people boast of their slim and trim body and skin of their youthful years, they feel ashamed of their lethargical body in the latter part of their life. They spend much of theirs precious time only on exploring effective ways to loss their weight quickly just after crossing forty years of their age.
Weight gain is the major cause of several health complications which can easily be solved if the effective weight loss workouts and diet regimen are expedited on a priority basis by the people themselves. Almost all the people remain dormant towards reducing their fats and losing weight till they are made aware by some one of theirs deformed body and other health related complications like tiredness and sluggishness.
Resulting out of excessive fats, stored all over their body, the weight poses a great challenge to the people in a form of obesity and love handles. Only regular workouts and balanced diets for quick weight loss can help the people meet their purpose efficiently. Though any one else can decide to go for such weight loss regimen, without proper planing it is not likely to yield the result, people must be dreaming of. 
If you seek to loss your weight, you will have to reduce the intakes of foods or diets as well. How can you loss your weight, if you replenish whatever you have burnt already through exercises under any weight loss regimen. Look into the diets for a quick weight loss if you really want to loss your weight quickly.
Those who seek to loss their weight are required to cut down intakes of calories, which their diets provide them with. An individual is needed to maintain a balance of energy produced in his/her body by burning it in same way. Whenever we fail to burn the energy(calories), we pave the way for weight-increase in turn, which renders all of our efforts to loss weight quickly futile. We are left only with our bulky and fatty figure.
Whatever we consume as our diets produce sufficient energy in our body. Excessive or random consumption of foods store a great amount of calories in our body, warranting us to burn it quickly. And any dis-balance between the calories produced and calories burnt renders the body lethargic, by increasing weight enormously.
The cardiovascular workouts increase metabolic function that contributes to a great extent in reducing fats and making our body loss weight quickly. Those who cant go for exercises rather should adhere to a mild exercises like walking, swimming and cycling. If we embark upon effective weight loss regimen such as cardiovascular exercises and diets for quick weight loss, we can experience the result sooner and faster.
People, seeking to loss their weight quickly, should plan their diets in advance. Make sure, that whatever you produce in your body as calories with your routine diets, is burnt either through physical labour or workouts, without letting them store in your body in a form fats.
Muscles get converted into fats if not burnt or toned through regular physical exercises. You should keep this fact uppermost in your mind and prevent your body from gaining weight. In order to loss your weight you should establish a proper balance between calories produced and its usage, that is, burning. We should plan our diets according to the need of our body for calories.
People, seeking to loss their weight should synchronize their food consumption along with appropriate workouts. They should ensure that their diets not only meet their hunger but replenish all the required nutrients and vital elements as well. Fiber-rich foods, vegetables and fruits are the effective diets to be consumed for quick weight loss. Juice, fresh fruits, fibered foods should be included in the diets to prevent fats from storing in the body. Planned diets help the people loss their weight easily, efficiently and quickly and keep them physically fit and healthy as well.
Instead of consuming whatever you encounter at your dining table, you should look into subsequent effect of their consumption. Avoid in your diets all the dairy products that contain excessive amount of fats like butter, cheese and cream.
Some of the most effective and hundred percent weight reducing consumable items are watermelon, marsh melon, cucumber, bottle gourd, snake gourd and pumpkins. Include them in your diets for quick weight loss. Consume white meat, sprout and whole grain as the healthy diets for quick weight loss. They surly are to help you loss your weight quickly and effectively.
Apart from retrenching food intakes and bidding adieu to fatty items in your diets, do alongside some physical workouts as well to prevent fat gain and loss weight with a great success.
There are a variety of exercises which individuals, seeking to loss their weight and cut unwanted fats, can go for. Some anaerobic and sprint exercises are to help you loss your weight quickly and effectively. Cardiovascular exercise is one of the most effective ones that can help you loss weight quickly.
If you adhere to workouts in order to loss weight, reduce your diets as well at the same time. Though the workouts efficiently cut down the fats, helping individual loss his or her weight effectively, it often gets futile if the diets are not kept under check. Make sure that whatever you eat should be burnt without letting it get stored in your body.

Best and proven tips to lose weight|Best weight loss practice

Fast Weight Loss Tips

Those who feel ashamed of their lethargic body becoming obese due to excessive fat leave hardly any stone un-turned in getting rid of unwanted fat of their belly and waist. They do jogging, run up to several miles or fight with quaint workout machines several hours everyday in order to chisel theirs lethargic or bulky body into a slim and trim figure, Not only does their deformed figure become a cause of anxiety to them, but several newly cropped up diseases also make them fidgety ones, compelling them to loss weight and unscrupulous fats of their body. Unplanned consumption of fatty, spicy and fried foods is an important factor in increasing weight in men, women and children, developing in this way a problem of obesity among them all. Though problem of weight is very common to emerge in adults, making their waist, belly and chest too fatty, children also are not behind in gaining weight and getting bulky due only to their unplanned and arbitrary consumption of variety of high-cholesterol based foods. Keeping in view weight gain, becoming a serious problem in the world, we are presenting over here a few proven tips on fast weight loss.

• Have as much water as you can fifteen to twenty minutes before heading to have you meal.
• Have twenty glasses of water daily between 8am and 7pm.
• Have hot lemon tea five to six times a day, without mixing milk in that. Green tea also may help you loss your weight efficiently.
• Have a glass of chilled milk without cream containing cream within it while heading for sleep.
• Have a glass of lemon water just at rising from your bed in the morning.
• Say good bye to butter, cheese, oil and all kinds of fatty foods.
• Do not consume rice and potatoes. Avoid even products made of rice and potato.
• Have two to three glasses of grapefruit juice everyday. Regular intakes of grapefruit juice has got to reduce your weight so extensively that you will amaze of its magical power.
• Forget even the sweet products if you really are worried of losing your weight fast.
• Avoid enjoying the soft drinks.
• Consume plenty of fibrous foods.
• Reduce sleep. Keep yourself engaged either in watching TV or reading books till the late night hours in order to avoid sleep. Rise early in the morning by 5am and go out for walk.
• Do a morning walk, if you can bear the people walking around you, running or exercising in the morning in their quaint gesture. Yoga and mild workouts are sufficient to warmup your body and help you loss weight much faster.
• Reduce the number of breads. It’d better for you to give an importance to the vegetable soup and salad while having your meal. Increase the intake of protein in your diets
• Consume fresh raw fruits as much as you can.
• Reduce the intake of salt.
• In the breakfast take only one or two toast only, slathering over it  meager quantity of cream only. Do not apply butter over toast even mistakenly as it will render all of your efforts to loss your weight futile.
• Instead of swallowing foods in haste, rather chew them properly.
• After finishing your dinner, walk up three thousand meters every day in the evening.
• Avoid sitting on chair for more than three hours. Change your posture after every three-hour. Continuous sitting at one place stores the fats around waist and love-handles.

Easiest ways|tips of burning fats and reduce weight|Fat Burning Compatible Foods

Increased weight of body always deforms the look and figure of individuals worrying them a lot. Unscrupulous production of fat in the body forces figure-conscious individuals either to join a gym or bid a farewell to their delicious foods. Although gym is supposed to help by burning unwanted fats much faster, retrenching of foods may not be feasible for all as the chances of many latent health complications erupting due to scarcity of foods can’t be ruled out any more. But the healthy foods, known as the fat burning compatible foods, can to a greater extent, burn unscrupulous fats of body without causing any negative effects to the individuals concerned. The fat burning compatible foods are termed as negative calorie foods as well, recommended by the health experts and nutritionists. 
Those who have enormous caliber of operating heavy machines at gym or performing effective exercises regularly may hardly bother to opt for some other easiest way of burning fats and reduce weight of their body as the sole aim of chiseling their personality into a slim and trim or a most dashing figure will make them ignore adhering to slow fat burning way, that is, the compatible foods.Almost all the energetic youths long for living their life happily enjoying all the delicious foods and taking drinks.They forget that whatever they burn at gym through long hour exercise recurs again in their body due to fatty or oily foods, consumed with a great interest at the parties or celebratory functions.
Another demerit existing with the gym exercises or other forms of anaerobic exercises is the re-emergence burnt fats following a discontinuation of ongoing exercise due to some unavoidable conditions. It has been noticed that a permutation in a continued exercise always makes the exercising individual too bulky and fatty by his/her entire figure contrary to their belief. It is the sole reason that the health experts and nutritionists advice the figure-conscious ones to adhere only to fat burning compatible foods rather that sticking to pain causing workouts only. As our whole discussion revolves only around fat burning methods we would contemplate on some compatible foods playing their effective role in retrenching or burning unscrupulous fats without calling for strenuous efforts on a part of weight-anxious individuals.
Let it be pointed out over here that the compatible foods being too effective in burning existing fats of body and preventing it from returning again is feasible for all the physically weak individuals and recommended widely as the consistent foods for almost all the lethargic and fatty ones as a result-oriented fat burning tip. Some of you must have developed a question in your mind now why the lethargic or weaker ones can’t get rid of their unwanted fats. And its answer lies in their physical labefaction which doesn’t allow them to perform excruciatingly pain causing workouts. Keep it remember that performing an exercise requires an individual to have enough stamina to set his/her body into action/motion which becomes a precarious work to perform for the physically weak people and so does not yield any desired result despite relentless efforts by the individual to burn fats.
So far you must have come across a fact that fat burning really is a tough task to accomplish for the figure-anxious individuals, while the food consumption is not. OK, now let’s move to consuming the foods only overlooking routine precarious exercises. Triggering the idea for burning unwanted fats and reducing the weight will require you to explore fat burning compatible foods which are being presented over here. Consume the best compatible fat burning foods, effective enough in reducing the weight and burning fat efficiently. Favorable for health, the fat burning foods provide sufficient calorie as well required for human body. What I find indispensable and would like to share with your as a most conspicuous fact is a restraint on your part which you should exercise when consuming the variety of foods randomly as such foods can produce enormous fat in your body than your body burns. Adding the following foods as fat burning compatible foods has got to reduce your weight and prevent the fats from getting stored over your body unscrupulously.

• Fruits- Oranges, pineapples, grapes, cantaloupe, carrots and guava.
• Vegetables- Broccoli, cabbage, green beans, tomatoes and spinach should be taken as the fat burning compatible foods.
• Breakfast- Consume the oatmeal, cream-less milk, whole grain cereal and apples.
• Spicy foods- Cayenne peppers and Chile peppers.
• Meat & Fish- If you can’t miss the fish and meat, consume only turkey, chicken, lean beef, tuna and salmon can be taken as the fat burning compatible foods.
• Beverages or drinks-  Coffee, green tea, black lemon tea, tomato soup and pineapple or all types of citrus juices.

Some other effective fat burning tips

• Do not consume the junk or processed foods.
• Avoid the deep fried potato products.
• Abandon the butter-slathered toast at breakfast.
• Drink only icy cold water as much as possible. Let it be made clear over here that the taste of water, except during the thirst, may not be good for you but you should drink it as the compatible drink, effective enough in burning your fat efficiently.
• Reduce the intake of sugar and other carbohydrate products to a greater extent as it also will contribute in preventing storage of fat in your body.
• If you feel hungry again and again, consume carrots and drink lemon tea.
• If you attend dinner parties occasionally then instead of seizing upon the plate filled with spicy foods, fill your plate with salad containing compatible fruits and raw vegetables.  
• Before taking your meal, drink several glasses of water regularly in order to restrict the quantity of food to specific level. 

HOW TO LOSE WAIST|BELLY|ABDOMINAL FAT QUICKLY,

  Ashamed of fatty waist and hanging belly almost all the figure-conscious people concentrate on removing unwanted fat from theirs waist and immensely do seek to learn how to lose love handles easily and quickly. Instead of following some health regimen in haste for removing undesirable fat or reducing weight of your body you rather should get yourself introduced extensively with result-yielding tricks or effective liposuction. A combination of nutritious diets and physical exercises yield the desired result in removing unwanted fat from the waist. Though the manufacturers of variety of fat-burning machines claim their products to remove unwanted fat from the fatty waist and many adjacent regions of belly amazingly, their promises seem to be deluding. The effect of all the exercising machines on our bulky abdomen and fatty waist happens to be temporary as whatever we get rid of, is occupied again by newly produced unscrupulous fat, noticed in the form of hanging muscles. It’s not only you but everyone in the world who wants to get rid of redundant fat of their waist and belly.
Those who feel ashamed of their lethargic body becoming obese due to excessive fat leave hardly any stone un-turned in getting rid of unwanted fat of their belly and waist. They do jogging, run up to several miles or fight with quaint workout machines several hours everyday in order to chisel theirs lethargic or bulky body into a slim and trim figure, contemplating especially on the protruded or hanging fat of theirs waist and belly. But despite doing regular exercises and remaining physically active the obese people fail to get rid of fatty regions of their waist. Do you know why? It is due only to theirs failing to synchronize their food consumption with regular workouts.
Believe me or not, liposuction of fat from the waist is not as easier as you must be thinking about. The fatty waist and belly can’t be freed from unsolicited fat unless and until you have a great resolve to remove unwanted fat from yours waist and fatty belly even staking your delicious diets. Those who manage to get rid of surplus fat of theirs waist and bulky belly feel immense frustration by noticing the same regions encroached again by undesirable fat. Only the body-builders or the sports persons are found lucky in maintaining their fatless figure as they remain not active only but take even healthy diets to meet requirement of actual calories for their body and boosting natural energy. The sports persons do not waste their time in learning how to lose love handles or fat of theirs waist and bulky belly as theirs remaining active for several hours itself keeps unsolicited fat at bay. But what about those who though perform different types of fat-burning workouts or do physical activities such as jogging, cycling or playing but fail to lose love superfluous fat of theirs waist and abdomen. It is actually some lacuna on their part that renders theirs overall fat-burning activities or the workouts completely futile causing in this way a tremendous paranoia of learning how to lose love handles easily, quickly and permanently.
A little about the love handles
The love handles actually are the fatty regions of waist spoiling entire figure of the people. Fat affects not only the sides of waist but abs as well calling for fast removal of unwanted fat. The unwanted fat, stored on some specific regions of human body including the waist and belly pose grave risk to the health of person requiring prompt fat-retrenching treatment. The individuals with fatty body get easily tired, become lethargic and feel ashamed of their fatty figure but they find themselves completely helpless in controlling unsolicited fat of their waist, for they do not know how to lose unwanted fat from the waist and bulky belly.
Though it is a general concept that only the obese are affected of fatty waist and bulky belly, the fact actually is that almost all the people in the world are affected of such conditions requiring effective fat-removing regimen or liposuction. Even the slimmer individuals may notice undesirable fat over theirs waist that exposes their entire figure as ugly. Relinquishing the fatty foods and cutting down the diets though reduce weight, its effect on fatty regions of waist happens to be negligible. It is the only reason that the people aspiring to look dashing by their figure want to remove unwanted fat from their waist and abdomen as quickly as possible. The diseased individuals, affected with different types of dreaded diseases such as cancer, diabetes, high blood pressure, sleep apnea, stroke, degenerative diseases, cardiac, arthritis and asthma, also are needed to get rid of unwanted fat of their body including the waist and the belly.
Excessively perpetuated unwanted fat over the belly and the waist forces the affected individuals to know how to lose love handles’ unwanted fat and make their abdomen flat. The people anxious of their waist and belly’s surplus fat do at their best to get rid of abashing condition. The fat-controlling exercises though deal with unsolicited fat of entire body, the opted physical exercises, especially for eliminating fat from the waist and belly, should target exact region of fatty waist and bulky abdomen to remove unwanted fat there from effectively.
The types of fat causing the love handles
There are two types of fats which develop unwanted love handles on our waist such as sub-cutaneous fat and visceral fat. The sub-cutaneous fat existing as the protection on outer surface of abdomen and waist’s skin prevents the muscles from becoming visible, while the visceral fat exists deep into the waist and abdomen exposing the fatty regions as hard fatty muscles. Those who want to get rid of fatty regions of their waist and abdomen should get themselves rid actually of the sub-cutaneous fat and the visceral fat existing in their waist and abdomen. Though maximum numbers of the individuals do seek to get rid of superfluous fat of their belly for the sake of sexy figure with flat ab, the diseased obese want to remove the excessively stored unwanted fat of their abdomen for healthy life. It is vigorous inflammation caused by visceral fat within the abdomen that forces the obese or the diseased individuals to eliminate excessive fat of their abdomen and waist simultaneously.
Why the individuals fail to get rid of fatty region of their waist?
It is very important question as it draws the attention of the obese towards actual condition of fat’s perpetuation on their waist. When seeking to lose superfluous fat from your waist you should be aware of the following points that often render all the efforts of eliminating tenacious fat from fatty regions of waist completely futile.

• Human body gets used to exercises- Those who initially perform hard workouts excitedly to bid farewell to unwanted fat of their waist do experience excruciating pain within their muscles of abdomen and waist. Such pain though persists for a few days it disappear naturally allowing the exerciser to perform same exercises without any pain. Though an exerciser gets rid of exercising-pain what he actually gets deprived of is the fat-burning effect due only to his body getting used to the regular workouts. Such contrary effect allows the unsolicited fat to perpetuate unaffected. The exerciser’s body gets used to routine exercising impact following which the effect of fat burning exercise gets reduced to a great extent causing in him or her a frustration. It happens with almost all the individuals, curious to get rid of unwanted fat hanging from their waist and belly. Seeing no result the fat-anxious individuals often randomize their routine exercises, meant for eliminating fat from fatty regions of their waist, which results into theirs being awarded with surplus fat storing over all the sides of their waist and belly.
• Improper exercises- As all the exercises, targeted at reducing fat body, are painful and tiresome, the people longing to develop slim and trim fatless-body prefer to operate the exercising machines slowly without ensuring precise speed which also renders all their efforts of getting rid of unwanted fat of their waist and abdomen completely futile. The slow exercise is needed only for warming up the body and its muscles and those who fear of excruciating pain to be caused in their muscles due to tough exercises do their workouts very slowly and see no any result. Though the blood circulation starts making the exerciser feel afresh and energetic, loosing the love handles or fat of the waist looks a far-fetched matter.
• Consumption of fatty food items- The individuals, anxious of fatty region of their waist, believe that regular fat-reducing exercises will help them get rid of surplus fat and hence they do consume frankly whatever they like a lot, such as pasties, cakes, chocolates, patties and many more without bothering to know its repercussion on their body, especially the waist and the belly. Keep it always in your mind that even if you cut down the food intakes to reduce the weight of your body, the fatty regions of your waist will not be eliminated, though your body may become skinny and look like a skeletal. Is there any use of adhering to such exercise that yields no any desired result except wasting the time and squandering physical energy?  

How to lose love handles? (Liposuction)
Before we reveal some result-oriented tricks of losing unwanted fat from waist and bulky belly, we would like to tell you frankly my friends that nobody can get rid of fat of his or her waist easily as its removal is a difficult job. Even if you plan not to eat fatty foods and curtail the number of diets, the removal of fat from your fatty waist and abdomen will still haunt you as paranoia. You can get extensively emaciated by cutting down the foods but can’t get rid of unwanted fat of your waist as easily as you must be hoping. Those who get hypnotized of the commercial ads promising of removing unwanted fat from the waist, abdomen and other parts of body astonishingly do atone of theirs being influenced by the ads after sometimes. There are many prominent companies, who currently are exploiting the paranoia of fatty people by selling them their so called magical fat-burning products such as the pills, abs roller contraptions and many other peculiar products and earning great profit in return. If you want to lose surplus fat of your waist then you will have to coordinate fat-retrenching exercises with nutritious diets avoiding fat-causing edible items. Relinquishing the processed foods, drinking 5/6 liters of water daily and doing regular physical works have got to solve a question, how to lose unwanted fat of our waist and abdomen. What plays a significant role in burning unsolicited fat is stimulating the metabolic function of body and produce thereby hormone in plenty. Instead of making you grope into the darkness of dilemma regarding waist’s fat problem, we are now presenting below some proven tricks that have got to help get rid of fatty waist and boast of yours slim and trim body.

• Avoid fatty food products- Even if you can’t control your crave for the delicious food products containing great amount of fat, you should do it for the sake of exceptional figure you dream of by removing unwanted fat from your entire body including the waist and bulky abdomen.
• Drink 5/6 liters of water daily- Cold water increases the metabolic function of body thus naturally burns the fat. It is the water that cleanses the entire digestive system and removes unwanted fatty molecules which cause fat in the body, visible on our waist and abdomen. 
• Reduce the intakes of the foods- It is not only difficult but impossible for those who can’t live without eating what they like a lot. Don’t worry. You need not to be upset for not being allowed to consume in sufficient quantity what you actually are crazy for. Eat whatever you have tremendous crave for, but only after filling your stomach with plenty of water. You shouldn’t be worried what you would eat after drinking excessive amount of water as whatever is to be consumed by you will satisfy yours appetite and contribute in removing unwanted fat from yours waist and abdomen.
• Eat the fresh leafy vegetables and the fruits- You should add in your diet salad, boiled leafy vegetables and drink a glass of mixed-fruit-juice after finishing the meal.
• Do physical exercises- Exercises or workouts doesn’t mean that you’ve to operate heavy exercising machines or treadmill as what you should aim at is burning what is produced as the fat within your body following consumption of foods. If you reduce the intakes of foods the production of fat automatically will go down and some exercises done by you will burn extra fat in the remaining parts of your body including the waist and the belly. If you are not in a position to do any physical exercise, you can walk for a few kilometers daily that also is one of the best exercises burning unwanted fat of body amazingly. 
• Lemon tea- As all the citrus juices retrench the redundant fat, the fresh lemon juice plays a significant role in burning unsolicited fat of entire body. Drink the black lemon tea (without milk) five to six times a day and you will notice within a week that excessive fat of your waist and abdomen will get removed amazingly.
• Avoid exertion on your body- Do not do over exercise to intensify fat-burning-effect on your body as it may put you into trouble. Do only the mild exercises up to yours natural caliber and not beyond.
• Avoid sugary products- Consuming the high calorie food products containing sugar, starch and protein contributes in the production of fat in the body, noticed easily on our waist, abdomen, thighs and hips.
• Consume fibrous food products- The fibrous foods clean our stomach and keep constipation at bay. These are many fibrous foods which keep us healthy without allowing unwanted fat to be stored on our waist, belly and other parts of body.
• Have sex with your partner- Last but not the least, is the sex that has got to reduce you weight and shift superfluous fat stored on your waist and abdomen on the remaining part of your body recovering you from immense paranoia of how to lose love handles and develop sexy flat abs and figure.