Walkers may seem exercise-adverse to those who pursue more physically challenging activities but walkers intrinsically know the simple secret to calorie burning: stay in motion.

Aside from a good pair of shoes with cushioned support, it won’t cost you anything to go for a walk. Do it daily or at least 5 times a week.

Follow a Simple Routine

Keep your walking gait at a moderate pace of at least 3 1/2 miles per hour, or pick up the pace and do a brisk walk of about 4 mph. You won’t break into much of a sweat or get your heart rate up as much as other cardio exercises, but calories are burned at every intensity level and walking (or hiking) gets the job done. The popular “10,000 steps per day” walking program is designed with a goal of doing 5 miles per day, which is an excellent target. Each 2000-2500 steps covers a mile, and each mile you walk will burn about 100 calories.

If you can’t lift or do ellipticals, swim or ride a bike, walking is an excellent and easy way to burn calories. It’s also inexpensive!

A word of warning though: appetite is partially regulated by body temperature control and since water cools the body much faster than air, studies show that fitness swimming in cold water tends to trigger appetite. So if you feel famished after swimming, consider eating a small protein snack rather than a big meal. You don’t want to wolf down the calories you just spent an hour burning off in the pool.

If you are a non-swimmer, or love the water but aren’t into doing laps, consider joining a water aerobics class where the resistance of the water provides a gentle but effective cardio workout. An aquacise class has great music that everyone enjoys—and you don’t even have to get your hair wet!

by Daniel Broderick

Millions of Americans and billions of world citizens look in the mirror every day disparaged by their image. Everyone has tried this fad diet and that exercise regimen to no avail. If you’re one of these many weight conscious citizens, you’re far from alone. But there is still hope. It’s time we kick our fat fighting strategies up a notch. The idea behind losing weight is simple: you need to burn more calories than you take in. One of the easiest and most effective ways of doing this is the speed your metabolism as this will allow you to passively burn more calories. Herein you’ll learn how to speed your metabolism in three simple steps.

Step 1: Eat many small meals per day.

The goal here is 6-8 small meals. This golden bit of information is no secret. The reason this works is simple. If you only eat a few meals a day, your body regularly thinks it’s being starved. If your body feels threatened by starvation, it will store everything you eat as fat so that it has sustenance until the next meal. Don’t starve your body.

Some people might think it’s too difficult to eat 6-8 meals a day with their hectic schedule, but it’s really not. Take a protein shake and a bag of peanuts to work; they each count as a meal.

A meal doesn’t have to be enormous. In fact, all of your meals should be fairly small; anywhere from 150 to 400 calories. This is just enough to provide energy for the next couple hours until you eat again, so it will be less prone to store as fat.

Step 2: Build those muscles.

This step is twofold and can’t be stressed enough. The first and most relevant way this will speed your metabolism is by requiring more calories to sustain. Every additional pound of muscle you add will burn approximately 50 more calories over the course of a day without you doing any additional exercise! Isn’t that powerful? Imagine adding 10 pounds of muscle; you would burn an additional 500 calories over the course of a day! That’s an extremely intense cardio workout at your current weight, without moving a muscle!

The other way in which this step helps is common sense. It takes calories to do the workouts that build the muscle. You’ll be burning calories while in the process of building muscle to burn more calories… the benefits are exponential.

Step 3: HIIT

This third and final step to speed your metabolism may be a little less known. It’s called high intensity interval training or HIIT. This type of training is exceedingly beneficial for speeding up your metabolism.

The basic principle is to sprint for 60 or so seconds, then walk for the same amount of time, in intervals, for 15 to 20 minutes. This causes your body to produce excess catecholamines and growth hormone. These two hormones are essential in fast metabolism and will help burn calories for up to 72 hours after the training session. There is far too much on this subject to go into detail here, but I highly recommend doing a little side research on high intensity interval training.

Follow these three simple steps to speed your metabolism and I guarantee you’ll see solid results. They are not very difficult and will not require too much extra time out of your day. They will however produce the body that you’re looking for.

It takes effort and dedication, but doesn’t anything that’s worth fighting for?

About the Author

Learn more about how to speed your metabolism and high intensity interval training. This highly informative website will help you get started today.

Eat less … lose weight?!? Here’s the other stuff you can do to get leaner.

1) Don’t diet to extremes. Reducing calories by 15-20% a day will almost exclusively burn fat while larger cuts in calories will burn a combo of muscle tissue and fat. Muscle drives the metabolism – calorie burning. If you’re currently eating 3000 calories, reduce to 2400-2550, but do so according to smart guidelines like those laid out in The Living Health Weight Loss Audio.

2) Graze all day. Professional athletes and models eat all day long yet keep their total calories under control. The grazing method, 5-6 small meals, elevates the metabolism. Each time you eat, the metabolism increases, and over a 6-10 week period, that increase can parlay into another 2-3 pounds of fat loss.

3) Increase Protein. Carbs, protein and fat – are equal in their efficiency to be stored as body fat, but protein exerts a greater metabolic boosting effect than carbs or dietary fat. When calories drop, protein saves muscle which helps keep the metabolism elevated. Aim for 1.2 grams per pound of bodyweight daily.

4) Play with Carbs. Carbs help retain metabolic boosting muscle yet they can stimulate fat storage. Following a modified low carb diet – staggering your carbohydrate intake is one of the most effective ways to jump start your metabolism and to burn stubborn fat fast (as outlined in Maximize Your Metabolism and the Living Health Audio Program.)

5) Go Backward. One reason fat loss comes to a halt; the body downgrades its metabolism to meet its dwindling intake of calories. The solution: dramatically increase your calorie intake once every 2-3 weeks. The one day splurge “re-sets” the metabolism by restoring thyroid levels, the calorie burning hormone that declines with dieting.

6) Skip the Late Night Carbs. Carbs eaten before bedtime are more likely to be stored as body fat so focus on lean proteins and fiber based vegetables like broccoli, cauliflower and salad fixings. The lone exception: if you train late at night and your goal is to build muscle mass, you’ll need the carbs to replenish glycogen and support growth.

7) Go Fish. When calories are controlled, the inclusion of omega-3 fatty acids found in salmon, trout and sardines may promote speedier fat loss. One study revealed dieters who ate fish on a daily basis lost more weight than those who ate fish just once a week (Am Journ Clin Nutr 70:817-825, 1999)

Go Spicy. Red peppers, the spicy ingredient in Mexican and Indian dishes contains Capsaicin which can increase the metabolic rate by effecting the Sympathetic Branch of the Nervous system. Spiking your chicken dishes with red might be a small benefit or you can gulp 5 to 10 encapsulated grams of Capsaicin from your local health food store. (Journal of Nutrition 116:1272-1278, 1986.)

9) Don’t Be Cardio Crazy! Radically reducing calories slows the metabolism short circuiting fat loss. Same is true with radical caloric expenditure. You know: 2 cardio sessions a day. Excess cardio slows the metabolism, promotes a loss in muscle and even can lower testosterone levels. For real results, stick to 4-6 sessions a week, 30 – 45 minutes at a clip and maintain a high level of intensity.

10) Separate Cardio From Weight Training. What happens when you do cardio first and follow it up with weight training? You don’t build as much muscle density. How about cardio after training? You risk overtraining and the negative hormonal milieu that can stifle the metabolic rate. The best scenario; hit the cardio in the morning – on an empty stomach – get in a few meals and return to the gym later in the day to build muscle density.

11) Serotonin Control. Serotonin is a brain chemical that helps controls hunger. Guess what? It can take a nose dive with dieting. ( R.J. Wurtman and J.J. Wurtman, “Brain serotonin, carbohydrate-craving, obesity, and depression.” Advances in Experimental Medicine and Biology 398 (1996): 35-41.) One way to prevent a drop; smaller, more frequent meals.

12) Garlic Chicken! Mother Earth’s flavor enhancer stimulates adrenaline and uncoupling proteins (UCP).  Adrenaline triggers fat breakdown and UCP, located in metabolically active “brown fat”, increase calorie burning. Garlic also controls cortisol levels which can supports muscle retention while dieting. For best results use fresh raw garlic in your salads or on your other meals, but if you can’t handle raw garlic then use fresh bulbs in you cooking or give supplements a try. (Oi Y, et al., Allyl-containing sulfides in garlic increase uncoupling protein content in brown adipose tissue, and noradenaline and adrenaline secretion in rats. J Nutr 129:336-342,1999.) (Wang HX, Et al., Natural products with hypoglycemic, hypotensive, hypocholesterolemic, antiatherosclerotic and antithrombotic activities. Life Sci 65:2663-2677,1999.)

13) Sip Green Tea. Green tea contains caffeine and polyphenols called epilgallocatechin gallate which have been shown to increase calorie burning. These special calorie burning compounds help burn an extra 100 or-so calories a day, about equal to a brisk walk. In maximizing fat loss, every calorie counts. (Dullo, A.G., et al., Efficiency of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans. Am J Clin Nutr, 1999. 70(6):p.1040-5.)

14) Fat? Yes Fat! To rip up, you have to eat fewer carbs, but on occasion – say once a week – you can add a little healthy fat, 2-3 tablespoons of olive oil, some red meat, walnuts or cashews. The reason? Dietary fat can make the body more effective in using and burning fat – as long as calories and carbs remain under control. (Thomas CD et al. Nutrient Balance and Energy Expenditure During the Ad Libitum Feeding of High Fat and High Carbohydrate Diets in Humans. Am J Clin Nutr 1992;55:934)

15) Thyroid Support.  Irony of Ironies. When you eat less and try to dump body fat, a lot of times the metabolism adapts and burns quite a bit fewer calories. One way to get around the slowdown is with phosphates. A combo of 537 mgs of calcium phosphate, 107 mgs of potassium phosphate and 25 mgs of sodium phosphate given to strict dieters yielded a 12-19% more elevated metabolism than dieters who did not use phosphates.

16) Write It Down. This one seems simple, but it’s one of the most overlooked tips in shedding fat. Dieters who record what they eat, meal by meal, day by day, not only make better choices, but cheat less and eat fewer total calories. Writing it down “keeps you honest” and is a tool for reminding you that getting lean is a day by day process.

About the Author

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Getting started on your weight loss journey can be difficult. The only thing that is more difficult is sticking to it. Some diet and fitness programs are so complicated and time consuming they are impossible to stick to. No matter what your weight loss goals are these 6 simple tips will help you reach your weight loss goals and stick to your program.

1. Water Water Water! People just don’t seem to understand how essential it is to stay hydrated. Approximately 80% of Americans live in a constant state of dehydration. Not only can this cause medical problems, but your body will hold every ounce of fluid it can get. So I recommend 64 ounces or more of plain ice water everyday. Adding a lemon wedge is fine and lemon is a natural diuretic, BUT NOTHING ELSE!

2. Portion Control is key. Even if you are eating valuable foods you can still consume excess calories. My rule of thumb is use a 9 inch dinner plate and imagine it is divided into 4 equal sections. One section would be your lean protein like fish or chicken, one would be your whole grain such as brown rice, and the other two would be produce such as steamed veggies. This works well for most dishes and makes it simple to visualize proper portions.

3. Don’t try to completely give up your favorite foods. Many people have trouble sticking to a program because they convince themselves that they can never have pizza or cake again. You should think of losing weight not as a diet but as a life style change. Therefor, it must be livable and realistic. If you go to a party, have a piece of cake. If you are really craving pizza, have a slice or two and a salad with lite dressing. If you go into knowing that you can enjoy your favorite foods from time to time you will have much more success and prevent binge eating.

4. Do something active everyday. Even if your busy you have to make time for yourself to do something active. Even if there are some days you just don’t have 30 minutes or an hour to work out. It may only be 15 minutes some days, or 10 minutes in the morning and 10 minutes at night, or on your lunch break. Pop in your favorite CD and dance or walk stairs, anything that gets your body moving.

5. Keep a food Journal. This can seem like a daunting task, but it is extremely important, especially in the beginning until you adjust and develop new eating habits. A simple notebook small enough to carry with you is fine. Just jot down everything you put in your mouth. You will find yourself resisting eating a handful of potato chips simply because you don’t want to write it in the journal! Also, if you have a week that you don’t lose weight or worse, you gain, you can look in your journal and compare what you ate that week to the weeks that you lost weight.

6. Include your family. It is important to talk to your family about the efforts you are making to live a healthier lifestyle. You can easily make the meals you normally eat with your family healthier by simply using a different cooking method or by making some minor swaps for example: replace white rice with brown rice, use olive oil instead of other oils, grill, broil, or bake your meat, replace pasta with whole grain pasta, and make your own potato wedges by cutting potatoes into wedges and tossing them with olive oil, sea salt, and pepper. Spread them on a cookie sheet and bake them.

If you make these 6 simple changes in your life style, you will be well on your way to weight loss success.

About the Author

For more weight loss tips that really work please visit: http://bestmetabolismboostingprograms.weebly.com/fat-loss-4-idiots.html

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Its strange that whilst the number of men with gym memberships has increased by 16% since 2003, the number who hit the weights has dropped by 15%. This drop is worrying because if you go and lift weights of any sort 3 times a week you can achieve the following:-

1) Cut the risk of diabetes in just four months. According to a study at Tufts University, Massachusetts weight training reduces blood-glucose levels and improve insulin sensitivity.

2) Treat Depression. Harvard University researchers have compared the benefits of weight training and cardio exercise over a 10 week period and discovered that weight lifters experienced the greater mood boost.

3) Spike your testosterone. Researchers in Finland have discovered that the hormone testosterone plays a key role in your overall mortality risk and of course your sex drive.

4) Prevent a stroke. By lifting weights you can reduce your blood pressure. According to the University of Michigan the lifting of weights actually reduces your risk of a stroke by 4%.

Now that the benefits have been brought to your attention you need to put together a training plan to help burn that fat. The best training is short interval, intensity training with repetitions. Going for a 10Km on a treadmill will not work too well but 30 seconds on, 30 seconds off with weights will get your body in the zone and the fat will begin to burn and the weight will drop off.

Now to get the total benefit of the exercise workout you need to support it with what you eat. You need to eat protein, good carbs, and use supplements and vitamins to repair your muscles whilst you go through and recover from the physical method of burning fat.

In the end, do not be scared of the thought of fitness training, embrace the whole concept of burning fat to lose weight and you will enjoy all of the benefits for years to come.

About the Author

To burn fat you need 1. Change diet 2. Exercise 3. Take supplements 4. Drink water 5. Sleep and distress Take a look at How to Burn Body Fat for help in the right direction.

It may come as a surprise to some of you, but the fastest and most effective way to transform your body and ignite the fat burning process 24/7 is to strength train.

You didn’t think you could get in shape only by running for hours and hours on a treadmill to nowhere, did you?

Our goal with strength training, also known as anaerobic exercise, is to increase our muscular strength and to add as much lean shapely muscle to our bodies as we can. And why do we want to add muscle? Well, it is attractive to look at, increases bone density (especially important as we age), and a muscular body burns far more calories at rest each day than a body with less muscle, raising our resting metabolic rate (RMR). This last fact is an enormously powerful secret to getting the body you want.

Just one more pound of muscle added to your body will require an extra 40-50 or so calories per day to keep it alive.

Just think if you add 20 pounds of lean muscle tissue…you’re automatically burning an additional 800-1000 calories per day, just sitting on your behind watching TV or at work! And guess what happens when you’re burning more calories than you need to maintain your current bodyweight? You have a calorie deficit, and your body begins to shed fat.

In addition, the growth and repair process that occurs following properly conducted resistance exercise requires large amounts of stored energy in the form of calories. So know that you’re going to burn even more stored calories and fat to build your new strength and muscle. In fact, after your properly conducted resistance workout is over, your body will use its stored fat for the repair process. This amounts to burning body fat like crazy, for up to 48 hours after your workout!

Another important concept to understand regarding strength training and muscle building is that as we age, we lose muscle naturally. Have you ever noticed that man or woman who is in good shape for most of their 20s and 30s but then starts to pack on the pounds in their 40s and up? It’s gradual, and before you know it, they look like they’ve gained 20 lbs of fat overnight!

Muscle deterioration is a huge, if not the biggest, part of this problem.

Muscle deteriorates with age, and for every pound of muscle we lose, we are burning 40 less calories each day. Your metabolic rate is dropping, right now. Add that up over a period of years and you can see why packing on fat as we age is unfortunately very easy to do. While we can’t prevent muscle deterioration, we can certainly combat it by adding as much lean muscle to our bodies as possible!

That’s why training for strength and building lean and shapely muscle is the cornerstone of getting in your best shape for the rest of your life… and that’s why it’s the spark to igniting your fat burning furnace all day long.

About the Author

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article by Shane Ellison

If you could make one simple change in your diet to help you melt fat, sleep better, and improve your memory … wouldn’t you do it? What if that same simple dietary change could increase your energy, conquer depression, save your eyesight, restore your mental alertness, get your bedroom energy rockin’, and increase your lifespan?

This may sound too good to be true. But it’s not. And you don’t have to take drugs. Nor do you have to try some newfangled experimental supplements. Or stop eating. Or even give up the foods you love.

It’s as simple as reducing the amount of sugar you eat.

This is not a trick. I said you don’t have to give up the foods you love. And that includes sweets. You can actually give up sugar and keep your sweet tooth happy. This is the greatest health secret of all time. And I’m gonna teach you how to incorporate it into your life.

Before I tell you how, I want you to know just why you should give up sugar. It’s not just because of all the aforementioned benefits. It’s because sugar can have serious health consequences.
Have you ever been plagued by hard-to-diagnose health problems? You know something is wrong, but your doctor can’t seem to figure out what’s causing them? You …

* can’t lose weight, no matter how hard you exercise or diet

* feel depressed, even though you’re typically a happy person

* can’t get a solid night’s sleep

* feel sluggish at work

* lack mental focus

* have lost your libido

* suffer from rising blood pressure

Well, it’s not all in your head. It could be your sugar addiction.

My six-year-old can recite all the dangers of sucrose (table sugar) in a matter of two minutes. She can also warn you of the risks associated with those artificial sweeteners in pretty packets. And because she still likes to get her “sweet fix,” she can tell you which natural sweeteners are best to use in tea, cookies, and cake. Not bad, considering that the self-appointed custodians of our health – physicians – are totally clueless about the sweetener epidemic that is sabotaging us.

If a first grader can master the problems with sugar and understand how to choose the right alternatives, you can too.
We all have the need to get a sweet fix. It’s part of our biological makeup. When consumed, sweets elicit a chemical cascade of events that lead to the triggering of feel-good receptors within the brain. If this happens repeatedly, an emotional bond between happiness and sugar is formed. We become fully dependent on sweets.

Sugar addiction is best illustrated by children who break down with temper tantrums if not given sugar, women who consume chocolate in times of stress, and men who suck down soda to make it through the “afternoon blues.” In a study comparing the addictive properties of sweeteners, saccharin and sucrose proved more addictive than cocaine!

The irony is that your body doesn’t actually need any sugar. What you do need is glucose for energy. And you can obtain it from fruit and vegetables.

If left unchecked, an addiction to sweets spikes blood sugar and the fat-storing hormone insulin, disrupts satiety (causing users to overeat), and gives rise to age-accelerating molecules known as AGE products (advanced glycation end products). These aging molecules (not cholesterol) are responsible for causing wrinkles and age-related blindness, as well as premature heart attacks and stroke.

Over time, “sweetener addiction” leads to the hard-to-diagnose symptoms listed above, and a host of dreaded diseases like insulin resistance, heart disease, diabetes, and cancer. To avoid the sabotage, you must understand how to get your sweet fix without becoming addicted.

Years ago, people didn’t eat much sugar – as little as 10-15 pounds per year. And their health was much better for it. As time passed and sugar production became easier, people gave into their sweet cravings and began to overindulge. Today, the average consumption of sugar is a whopping 160 pounds! It’s suicide in slow motion. Sugar addicts eliminate a 11-20 years from their lifespan.

Few people realize how much sugar they are putting into their body. They are simply giving into an addiction while slowly ruining their health. To judge whether or not you are at risk, read your food labels for one day and count how many grams of sugar you are eating. Insert that number into my People’s Chemist Death by Sugar Calculator found at www.thepeopleschemist.com. Watch as the graph calculates how many pounds of sugar you are stuffing into your mouth annually.

But that doesn’t mean you should replace sucrose with artificial sweeteners to get your sweet fix. Artificial sweeteners are nothing more than drugs in disguise. Splenda is a perfect example.

Splenda contains the drug sucralose. Invented in a pesticide lab, this chemical is 600 times sweeter than sugar. To make sucralose, chlorine is used. Chlorine has a split personality. It can be harmless or it can be life threatening. In combo with sodium, chlorine forms a harmless ionic bond to yield table salt. When used with carbon, the chlorine atom in sucralose forms a covalent bond. The end result is deadly organochlorine, known simply as RNFOC (a Really Nasty Form of Chlorine). Unlike ionic bonds, covalently bound chlorines are a big no-no for the human body. They yield insecticides, pesticides, and herbicides – not something you want in your sports drink or your child’s lunchbox.

Think aspartame (Equal, Nutrasweet) is safe? Think again. Teaching organic chemistry, I taught my students how to identify the active ingredients in soda using a technique known as TLC (Thin Layer Chromatography). The byproducts of sodas containing aspartame are all known poisons (that would slowly kill you): methanol, phenylalanine, and aspartic acid. I never saw my students with a diet soda after that.

Safe alternatives to artificial sweeteners are abundant: erythritol, agave, xylitol and luo han guo.
Choosing which natural sweetener to use depends on which one tastes best to you. Agave nectar usually wins. It stimulates taste buds exactly the same way sucrose does. But unlike common table sugar, very little of its active ingredient – inulin – is absorbed. Therefore, you are protected from the dangers of sugar addiction.

As a “nectar,” agave is a bit harder to bake with. This is where the safe and natural erythritol wins. You can replace it gram for gram with sugar. Even better, I like to use 25% table sugar and 75% erythritol in baking and ice cream. You won’t even notice the healthy difference. That’s the real magic here!

All natural sweeteners are known to help control appetite, keep insulin and blood sugar low, and prevent the formation of age accelerating molecules in our body. None of them are addicting, nor will they diminish your lifespan. They are perfect to use with my Hormone Intelligence Therapy (HIT) program for reversing diabetes, losing fat and feeling great in 90 days.

Getting your sweet fix doesn’t have to be deadly. If you learn to gauge your sugar intake with The People’s Chemist Death by Sugar Calculator and start using natural sweeteners, you won’t be plagued by hard-to-diagnose health problems. And you’ll have more years to enjoy life and those you love.

This Exercise article is provided by Articleteller – The Free Article Directory http://www.articleteller.com

Ellison’s entire career has been dedicated to the study of molecules; how they give life and how they take from it. He was a two-time recipient of the prestigious Howard Hughes Medical Institute Research Grant for his research in biochemistry and physiology. Read the free report at www.thepeopleschemist.com/fatloss

Everybody needs a little helpful advice on the road to weight loss success. Following are eight basic but effective fat loss tips that will make adhering to your nutrition and exercise plan much easier. They will gear your body and your mind for extreme fat burning mode:

1) HOW OFTEN DID YOU EAT TODAY?

To stabilize blood sugar levels, decrease insulin and increase fullness it is recommended you eat 5-6 smaller meals 2-3 hours apart. Fat is less likely to accumulate under these conditions.

2) DID YOU EAT A COMPLETE LEAN PROTEIN SOURCE WITH ALL 5-6 MEALS?

Women should eat around 20-30 grams of protein while men should eat about 40-60 grams per meal. Protein is a powerful agent for reducing body fat. It also stimulates your metabolic rate, builds up muscle mass and raises metabolic rate.

3) DID YOU EAT VEGGIES (AND FRUITS) WITH ALL 5-6 MEALS?

Science has shown that in addition to the micronutrients packed in veggies there are disease fighting phytochemicals and antioxidants essential for optimal functioning. Fruits and vegetables also provide an alkaline load to the body to balance the usual state of acidity which can cause loss of bone and muscle. Finally, vegetables and fruits are full of fiber which helps your colon function optimally and keeps you feeling full. A diet high in vegetables and fiber will diminish your appetite and cause you to feel less hungry.

4) WHAT KIND OF CARBS DID YOU EAT AND WHEN?

If your goal is fat loss and you haven’t just worked out, put that plate of pasta, bread and other starchy carbs to the side in favor of fruits and veggies. The only time you should eat starchy carbs is right after your workout. These carbs cause glycogen stores to replenish themselves during exercise recovery. If you’re not working out stick to your veggies and fruits.

5) DID YOU GET YOUR HEATHY FATS?

It’s recommended that 30% of your diet come from fat- an equal amount of saturated, monounsaturated and polyunsaturated fats. Getting the right fat ratios is really simple. Just add the healthy monounsaturated fats (olive oil and avacado) and polyunsaturated fats (fish oil) into your existing diet and that’s it.

6) DID YOU TAKE YOUR FISH OIL CAPS YET?

Fish oil deserves special mention as a healthy fat because it has been shown to actually help you burn fat and look leaner. It is also involved in more than 3000 positive bodily functions. Fish oil is one the healthiest compounds on earth.

7) ARE YOU DRINKING ZERO CALORIE BEVERAGES?

Avoid the calorie containing drinks. Send back the soda, fruit juice and anything else with more than 0 calories. Water and green tea are always good choices. Green tea is full of antioxidents and can moderately raise metabolic rate.

ARE YOU FOLLOWING THE 90% RULE?

The 90% rule suggests 90% compliance to your nutrition and exercise program rather a strict 100%. Having permission to break the rules 10% of the time can actually have positive motivational effects.

When it’s time to plan, prepare or order food think of these tips to make sure you are following the basic nutritional rules of fat loss. Each time you practice one of the tips, you’ll reinforce it until it becomes second nature. When this happens you will see success on a regular basis. Your habits will have changed-for life.

Dr. Lanny Schaffer is an Exercise Physiologist and the President of The International Fitness Academy. For more weight loss programs and ideas go to www.aerobic-exercise-coach.com

This Nutrition article is provided by Articleteller – The Free Article Directory: www.articleteller.com

Why do so many of us fail or give up our efforts to lose weight? And why do we fall for so much false advertising? The key to losing weight is eating good food, in moderation, and doing some form of regular exercise – such as walking. But let’s look at some popular weight loss myths:

1. Low Fat Diets

Low fat diets have had many people fooled for years, and with the result just about every brand has come up with a low fat or fat free alternative at a higher price of course, but do not be fooled any longer. Our bodies need certain amounts of fat to survive and actually help us to lose weight. Unsaturated fats are the good fats and can be found in most “fatty” foods as well avocados, nuts, others.

The real culprit to gaining weight is sugar. It is not the high fat content in chocolate, pizza, sauces, and sweets that cause weight gain, but the sugar content. Sugar is used to make fat free products taste much better, so most fat free “diet” products actually have more sugar then their normal counterparts. Sugar is turned into glucose, or energy, by the body and when you have too mush of it, it is stored in the fat reserves until you need it.

2. Eating Less

Eating less is good to a point. When you think that you have to eat less to lose weight you could be in actual fact going in reverse. The body needs a certain amount of food to be able to burn calories and then use up existing calories, so you must not cut out food all together. The metabolism slows down, making it even more difficult to lose weight. You should eat smaller meals more often and do not skip meals.

3. Fruits and Vegetables

Some people realize that eating fresh foods can help in their weight loss effort, but it is a myth that only eating fruits and vegetables will help you to lose weight. Your body needs other minerals and vitamins which will help you to lose weight that are only found in fish, chicken, red meats and fats. Eat everything in moderation and eat an average portion of fresh fruit and vegetables every day.

4. Weight Loss Can be done in a few weeks

No exercise routine, pill, or program can make you lose weight successfully in a few weeks. While some products can give the appearance of weight loss, it could only be temporary and you will end up gaining the weight again plus more. Pills are not good for your health and even the natural ones that aim to boost the metabolism will work without effort from you. They can assist along with good eating habits and exercise.

5. Sit ups will get rid of flab

Sit ups will not get rid of flab and make you lose weight around your mid section. The bodies fat reserves are all spread over the while body and you will lose weight equally and the same time. This is why most people get frustrated that they seem to be losing weight on their fingers and toes first, when in actual fact they are losing everywhere, but only notice it there first. The tummy will take a while to lose its fat reserves and sit ups will only work the muscles underneath all that fat. Only cardio vascular exercise – such as walking for fitness – will improve the body’s rate of calorie conversion to energy.

This article was written by Mark McDonald as a dedication to Jacob at: www.whatwouldjacobdo.com He’s 438 lbs. and Running the Boston Marathon; an amazingly inspirational weightloss story.

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