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by Chung Leong Yu

There is nothing more desirable than getting a nice set of abs. Having a flat stomach often sets one a part from the normal and gets lots of attention. The problem is that not many people know how to get a flat abs. It is not really rocket science but you need to know a few rules to adhere before even talking about losing weight. What you are about read here are three surefire ways help you lose that gut and make you look really good! Ok, without waiting any further, let’s get into tips number one.

Do The Cardio

Yes, you read that clearly. In order for you to really burn that stubborn body fat, you need to get that cardio in. There is no way around it. You have probably heard it over and over again on the internet, from health magazines and also perhaps from your trainer. But whether you like it or not, doing your time on the treadmill does the job. Doing cardio can really help you burn body fat in a very short amount of time.

How Many Times a Week?

I know you wish I would say once a week but dream on! In order to get results, you need to do your cardio three times a week. But if you want fabulous results, you need to do your cardio for five times a week.

How Long Per Cardio Session?

I have seen a lot of people just do twenty minutes on the treadmill and they thought that they have done enough for the week. To really get the results that you want, you need to spend at least thirty to forty five minutes on the cardio machine of your choice. I know it sounds a long time but, if you want results, you got to do it.

The second tip for getting a flat stomach quickly is to do high intensity interval training or also known as HIIT. This sort of training is rather the opposite of the conventional way of dong cardio. Instead of doing continuous running, HIIT requires you to sprint for one minute and walk for another minute. When I say sprint, I mean really sprint. You must be totally drained out by the end of the working minute.

Even though the calorie stated on the machine is lesser than it would if you run slower for forty five minutes, the after burn the HIIT creates has tremendous calorie burning capabilities.

Never Skip The Weight Training! Here Is Why!

I sometimes hear a lot of people saying that they want to lose weight so they would just do cardio and not include weight training. They are dead wrong! Weight training is one of the only way to increase muscle in the body and also a fabulous way to speed up metabolism. Every pound of muscle you put on, you burn an additional 50 calories! Isn’t that great? This is because muscles are living tissues and it needs calories to sustain.

How Many Times of Pumping Iron?

In order to get some results, go for twice a week of weight training. If you have the luxury of time, do three weight training sessions a week.

Pack On Muscle On The Legs

This is the third tip. Packing on solid high quality muscle on the legs can really help burn body fat. The legs can carry lots of muscle due to its size compared to the others. Besides that, if you have stronger legs, you can do more cardio at a higher intensity which translate to more calorie burn!

Getting that dream body requires extra work. If it is easy, everybody on the street would have a lean sexy figure. Stick to your workout program and never give up!

Leong is a very experienced American Council on Exercise certified personal trainer. He has written countless articles on weight loss, exercise, diet and fitness that have helped many achieve their fitness goals. For limited time only, you can download his unique info packed Fat Loss E-Mag value at $90 for FREE!

FitnessDude :: May.10.2008 :: Weightloss, Fitness, Bodybuilding, Workout :: No Comments »

by Julia Denham

Want to lose more weight? It’s easy. Eat more. In this article we’ll discuss five tips which ensure that you start losing weight, and keep on losing, while staying healthy, and getting fit and strong.

If you’re suffering medical challenges at the moment, or haven’t had a physical in the past three months, see your doctor first, before you start exercising.

Forget regimented diets, and just use these tips as your weight loss plan.

Here are the five tips:

1. Eat five small meals a day

Eating often and well is vital when you’re dieting. When you eat, your metabolism increases, and you’ve got plenty of energy for your daily life, and for exercise too.

One way to estimate whether you’re eating enough is to work out how much energy you have. If you bounce out of bed in the morning, looking forward to your day, AND look forward to exercising, you’re eating enough and you’re eating the right kinds of food too.

If you feel exhausted, you’re not eating enough; or you’re eating the wrong kinds of food for you. Your food journal helps you to discover what the right kinds of food for you are - see tip # 5.

2. Exercise daily: work up a sweat

Forget the gym - unless you love it. Walking is great exercise. Walk briskly each day. Start with ten minutes, then work your way up to half an hour. Aim to vary the terrain - walk uphill for at least part of your daily walk.

At the end of your walk, you should be sweating. However, you shouldn’t be so exhausted that you can’t hold a normal conversation.

Initially, you may need to force yourself to put on your walking shoes. Within a few weeks, walking will become necessary to you. You’ll look forward to your walks as the best time of your day.

3. Drink plenty of water

Water lubricates your body’s processes. It’s essential, so drink plenty of water, right throughout the day. Drink a glass of water before meals.

If you feel hungry, and you’re not due to eat for another hour or two, drink a glass of water. If you’re still hungry 15 minutes later, have a small snack, you obviously need it.

4. Eat more protein

Eat some protein at each meal. Protein, whether vegetable-based, or fish or meat, keeps your metabolism humming and gives you energy.

5. Keep a food journal - how do you feel 90 minutes after a meal?

Your body will tell you which foods energize you, and which deplete you. So keep a food journal.

In your journal, write down:

* Every meal, and exactly what you ate;

* How you feel - are you tired? Depressed? Happy? Energetic?

* Write down any challenges you face. (Often we eat for comfort, or to beat boredom. When you write down what’s on your mind, you’ll soon see whether a problem triggers cravings, or the desire to eat out of boredom.)

* Write down how you feel 90 minutes after your last meal - if you have energy, you’re eating the right kinds of food for you. A lack of energy indicates that you should change what you’re eating. (See a nutritionist if you’re in doubt.)

Great weight loss tips and information at 30 Day Slimmer: get a free vegetarian cookery book. Just starting an exercise program? We recommend yoga.

FitnessDude :: Apr.30.2008 :: Nutrition, Weightloss :: No Comments »

Throughout the years, the quest to achieve a healthier body, mind and spirit has extended to the kind of exercise equipment you use. Why drag yourself to the local gym for a workout when you can bring the same convenience and results of Bally’s or Gold’s Gym to the comforts of your own home? A treadmill makes a great addition to a household, one that the entire family can get use from. It not only gets the heart pumping, tones and strengthens the body, but also is a great tool for weight loss.

Different Types of Treadmills

There are several different kinds of treadmills to choose from on the market. Numerous brands and manufacturers are available, providing a wide range of convenient features for your treadmill experience. There are also a variety of price tags that allows almost anyone, regardless of budget to save up for a home treadmill. Some used treadmill options can cost about $50, while a newer inexpensive model may cost between $85-$100. The higher-end treadmill brands (often loaded with advanced features) cost well over $1000.

While a commercial treadmill is mostly used for doctor offices and heavy-duty gyms, it often has a motor with higher power capacity than a treadmill marketed for home use. Commercial treadmills also weigh a considerable amount more than a home treadmill and are not created for easy storage. Many home treadmill options can fold so they do not take up as much space in a house setting.

Sometimes the reason why you want a treadmill will influence a purchase. If you plan on doing a lot of intense running or cross training, you may want to select a treadmill with higher speed options. Usually, frequent runners choose a treadmill that can reach speeds of 10mph. There are treadmill models that also offer an incline feature. An 8% to 10% incline is suggested for those looking to get into better shape.

Would you rather have a manual or a motorized treadmill? Manual treadmill selections are light and don’t cost as much. Easy storage is also a plus with this option. The friction from your feet upon a running belt turns the rollers of the machine. The more popular motorized treadmill option provides a better overall workout. This is because consumers can adjust the speed of the belt to encourage walking, jogging or running. This is usually accomplished through the tap of a digital control pad.

What To Look For In a Treadmill Purchase

Over the years, treadmill choices have evolved into an all-inclusive health monitoring system, featuring some of the latest technology regarding exercise equipment. Depending on your budget and exercise needs, you may test for the following features: durability, ease of use, adequate foot rails, nice-sized belt, cushioned handrails, quality of motor, easily understandable control pad, present and customizable workout programs. Many treadmill options also offer convenient extras, such as trays, stands and holder for water bottles or sweat towels.

Health Benefits

Besides lowering cholesterol levels, increasing heart health, toning muscles, improving circulation and maintaining weight, the treadmill also boosts the immune system to better fight off infection and germs. Pregnant women can get the exercise they need through a slow walk. Senior citizens can increase bone mass and muscles through several different treadmill workouts. A home treadmill can also help with in-home therapies and rehabbing body parts.

Treadmill Maintenance

To ensure the shelf life of your treadmill, you should keep your machine dirt- and dust-free. A treadmill should be wiped clean of dirt once a week with the help of a damp cloth. Consumers should vacuum the dirt and dust that tends to accumulate between the frame and the belt. Make it a practice to adjust and align the treadmill belt. If a fuse has blown, make sure a proper replacement is used. Oil squeaky treadmill parts for optimal performance. If you keep up on the maintenance of your treadmill and you will have an efficient machine that will stand the test of time.

Jon is a computer engineer who maintains many websites to pass along his knowledge, experience, information, and findings. You can read more about Home Treadmills at his web site at http://www.treadmill-insider.com/   Article Source: Free Article Directory - http://www.articleManiac.com Search And Submit Articles

FitnessDude :: Apr.27.2008 :: Fitness Equipment, Weightloss, Fitness, Workout :: No Comments »

The fastest way to look muscular is to get lean. People with average muscle mass look great if they are cut. But nothing looks better than seeing the clean lines of hard muscle. The number one most popular fitness goal is chiseled abs, but really everything looks better when you’re ripped. Here’s how to do it. First, let’s define “ripped” in realistic terms. Anything at or less than 20% body fat will show definition very nicely. Doctors consider anything from 14-20% to be in the healthy range. But if you want abs to show through you have to be below 14%. I can tell you from experience the average, not obese person is between 25-30%, with fairly serious regular lifters in the 18-23% range, and serious ones in the 12-17% range. The real point here is that 5% one way or the other is a lot. Here’s why: a 200 lb guy with 25% body fat has 50 lbs of fat. To get down to 20% body fat he must lose 13 lbs of ALL fat. Now he weighs 187 lbs with 37 lbs of fat. If this 13 lb loss is half fat and half muscle your fat percent is still 23%. So as you can see a 5% body fat reduction is hard to come by, unless you are losing ONLY FAT. There’s the million dollar question. How do you lose only fat? Answer:

Very, very slowly.

They say you can lose two lbs a week of fat, without losing muscle mass. They are wrong. Millionaires with dieticians and chefs can. You and I can’t. Unless you are either a millionaire or a professional body builder your goal is a pound of fat a week. Now there are many who will tell you that you can cut in 6-8 weeks, and they are right. Just be prepared to lose 50/50 fat to muscle, and to only eat 1000-1300 calories a day. No thanks.

The healthy correct way is to drop 500 calories a day from your current intake. Have as many of these 500 calories as possible come from processed carbs and sugars. Spread your remaining calorie intake evenly through the day (though a higher percent in the AM verses the PM speeds up fat loss) and finally a slow release (not whey, but milk, egg or soy) protein shake an hour before bed. This results in a 2% body fat loss. In 3 months your muscle mass will be the same and your body fat percent will have dropped enough to show it off!

Steve R. Robbins is a life long fitness enthusiast. He has the distinction of being in the select group who can say they ran a marathon and bench pressed twice their weight on the same day. At the age of 50. He is a regular contributer to www.MuscleandHealth.org

FitnessDude :: Feb.05.2008 :: Nutrition, Weightloss, Health, Fitness, Workout :: No Comments »

Wouldn’t it be great if there were shortcuts when it comes to losing weight? Well, I’m hear to tell you that there are indeed shortcut techniques for fat loss and they don’t involve surgery or starving yourself.

I know how hard it can be on a diet, it all starts off ok for the first few weeks, then bored kicks in and you go back to your old ways. This can cause a constant state of yo-yo dieting which isn’t healthy for the body. It can be very hard staying motivated when trying to lose fat, I’m confident if you use the techniques I’m going to explain below you will see faster results and stay motivated!

There are a few little known tips and tricks to dieting that make it much easier to lose weight. It can be annoying seeing people making the same mistakes over and over when trying to shift the pounds. I’m hoping that some of you will get some benefit out of these methods. These methods can help you only if you are burning more calories than you are consuming in each day. The best thing to do is to find out how many calories you need to maintain your weight, then reduce this by 500 calories per day to lose weight. Once you are going, use the following techniques to speed up your progress…

The best thing I have found that really speeds up my progress goes by a name called “substrate utilisation”, it’s a big word but not difficult to master. When you exercise at a rate of 60% of your maximum heart rate your body will use your fat as energy, this can only happen at a low intensity and when you have fasted for at least 6 hours. Obviously the ideal and best time to do this is first thing in the morning, go for a brisk 45 minute walk before breakfast, do this 2 or 3 times a week and after a while you will really see the difference.

Carbohydrates can be our enemy when on a diet but they can also be our friend. Carbs play a vital role in how the bodies metabolism is functioning. When we limit the number of carbs, our metabolism will start to drop drastically in order to preserve calories (the body thinks it’s starving!). This will be fat burning to a halt - not what we want. In order to keep the metabolism and fat burning running at maximum level it’s best to cycle carbs during the week.

Cutting the number of meals we eat is the worst thing to do when trying to lose weight. This will only cause the body to lower it’s metabolism and go into starvation mode. The best thing to do, is only cut the portion size rather than the number of meals. In fact, it would be best to increase the number of meals you eat. This will keep fat burning at it’s highest potential which is exactly what we want!

You know, there are ways to make losing weight MUCH easier… Stop Wasting Your Time With Diets That Don’t Work - This Weight Loss Program is popular for a reason!

FitnessDude :: Feb.05.2008 :: Weightloss, Health, Fitness, Workout :: No Comments »

There is a connection between stress and weight gain. And there’s also a lot you can do to minimize the negative effects of that connection. How does all this work? When you’re under stress your body naturally secretes cortisol. Does that term sound familiar? You may have seen commercials on TV about cortisol and the link between stress and weight gain.

Cortisol is an important hormone produced by the adrenal glands. Stress certainly isn’t the only reason cortisol is secreted into your bloodstream. But it’s often called the “stress hormone” because it is secreted in higher levels during your body’s “fight or flight” response to stress.

As you know, many events trigger a stress response in your body. You may find yourself stressed out because of silly work antics, a disagreeable co-worker, high workloads, a fender-bender, an unexpected illness or other dangers, and the list goes on and on. All these cause your body to react by releasing huge amounts of energy. Your metabolism begins to shift and your blood flow changes.

Although small increases of cortisol have some positive effects on your body, higher and more prolonged levels have been linked to negative effects. Chronic stress results in these higher and prolonged levels of cortisol. And one of the negative effects is weight gain.

Yes; stress and weight gain go hand-in-hand. How does the weight gain occur?

First off, negative effects of higher and prolonged levels of cortisol include suppression of the thyroid function and blood sugar imbalances. How your body functions has changed and now abdominal fat is being created and stored. This is one of the most dangerous places for fat to be stored and is linked to various serious health problems. Just how much cortisol is secreted varies from person to person. Studies have also shown people who secrete higher levels in response to stress also tend to eat more food. And the food they choose is typically higher in carbohydrates.

In addition, stress has been known to slow the metabolism in some people. Of course, when this happens it is easier and far more likely that you’ll gain weight. You may even feel full but still find yourself hungry. You may also be eating the same amount of food but now your body’s efficiency in breaking down the calories is impacted. You end up with an “excess” of energy (from the calories) which is converted to fat cells.

Back to the food: Stress can also affect the foods you crave. When you feel sad and depressed you’re more likely to reach for foods higher in fat, salt, and sugar content. Eating a salad just doesn’t make you feel any better so instead, you reach for the ice cream and potato chips.

Besides the unhealthy cravings, stress can also create emotional eating disorders. The change in cortisol raises the nervous energy stored in the body. When this happens it seems natural to eat anything and everything you can get your hands on. You don’t need the excess amount of food but devouring it makes you feel better; at least in your mind.

One of the best actions you can take to break (or at least minimize) the connection between stress and weight gain is to manage your stress. Specifically, you can keep cortisol levels healthy and under control by relaxing. That’s right. After a stress episode where the “fight or flight” response was triggered, you must relax. Take a 10-minute nap, exercise, meditate, get a massage, yoga, breathing exercises, or a multitude of fun activities to give your body the chance it needs to recover.

Finally, a healthy lifestyle will do wonders. Surround yourself with fruits and vegetables for snacking. Make time for a sit-down home-cooked meal instead of opting for the fast food drive-through. Change your mental programming on how you respond to daily stressful episodes. Break the connection between stress and weight gain by taking charge of your body, mind, and your stress levels.

More stress relief ideas plus natural treatments for depression. Find help at http://www.StressAndDepressionAnswers.com on stress, anxiety and depression topics.

FitnessDude :: Feb.04.2008 :: Weightloss, Health, Blogroll, Workout :: No Comments »

Do you want to lose 10 pounds in 10 days? You can do it easily and without starving yourself by following these simple diet tips: 1. Cut your calorie intake by 500 calories - You can go online and find a calorie chart and figure out how many calories you need each day based upon your gender, age, lifestyle and frame. Cut the calories by 500 and stick to it. Make sure that you count the calories of all the foods and drinks that form part of your daily diet

2. Cut simple carbohydrates from your diet -These include all sweets such as cookies and cakes. They do nothing for you but absorb very quickly into your bloodstream and turn to fat.

3. Substitute water for all of your other drinks - Watching what you drink is crucial to weight loss. Many people consume tons of calories each day just by what they drink. Sugar laden colas and sodas offer you no nutritional value but stick around and end up as fat on your belly, buttocks and thighs. Substitute water, that has no calories, no carbohydrates and will raise your metabolism

4. Eat breakfast - Speaking of metabolism, eat a good breakfast every morning. Eat a hard boiled egg or some other protein based food. This will give you an energy boost to start the day and enable your body to burn off calories quicker. When your metabolism slows down, you burn fewer calories. This is why starvation diets fail. Boost your metabolism and allow those calories to come off naturally

5. Substitute protein for snacks during the day -You may think that the candy bar that you eat at 3 p.m. gives you a boost of energy, and it does. But it is a temporary boost and gives you fat, sugar and no nutrition. Instead of a candy bar, have something that contains protein which will raise your metabolism.

Raising your metabolism is key to losing weight. You can do this by eating breakfast, making sure that you get enough protein and drinking a lot of water. Eliminating simple carbohydrates is another crucial element towards dieting. If you follow the above plan, you will lose 10 pounds in 10 days.

Have you had enough? Are you ready to do something about it? Change your thinking and you can change your body. Your Weight Loss success story can start today! More information on easy weight loss and more is available at http://www.easyweightlosscoach.com

FitnessDude :: Feb.03.2008 :: Weightloss, Health, Fitness, Workout :: No Comments »

Program your Weight Loss in as Easy as a Week. The idea of the program is to be able for you to develop a consistent approach to weight loss as well as a healthy endurance when exercising. The program’s objective is to get rid of the excesses in your body, the excess fat. Not the healthy and lean muscle tissues and body fluids.

The program first requires your focus and dedication, so therefore you need to be prepared in both mind and - of course - body. It is highly advised that you first visit your doctor for a check-up before embarking on any weight loss program.

It is important that when starting on any weight loss program, one should be positive enough to work for the results. Some people get impatient easily but long term effects are assured as long as one sticks to the weight loss plan at hand. Stretch, stretch and stretch some more. Before actually doing those exercises and working out those muscles, a little stretching is needed in order to avoid any injury or soreness in your body.

There are several ways to lose weight but how to determine which one is the best among them is the big question. Every day, there are people that are searching to lose weight with a Weight Loss Program. Keep reading to discover the best weight loss program.

Set goals- Without a goal you can never lose weight. Set a goal which your body would be comfortable with and work towards it. Whether is it to become more physically fit, or for health benefits, losing weight is indeed a positive change in many people’s lives.

It is also not advisable for anyone to try too hard. Everything should be done in moderation. Find the level of exercise and training that suits you. It should be enough for you to be comfortable in but not too convenient that it will not be much of a challenge. Don’t over do it since that will just hinder your progress. Stick to a routine and work that routine like clock work. If you are mentally not prepared for weight loss you can never lose weight physically. You need to be mentally prepared.

The first week of your weight loss program:

The first day of the program involves a long and steady walk in a little over twenty minutes. After the walk, follow it up with a good stretch. This takes so little of your time for the first day. In less than an hour you have taken that first step to a weight loss program that could work to your advantage.

By the second day, it is good to focus on an upper body workout. This maintains your strength to be able to go through the whole program for the week.

On the third day, a brisk walk or jog for ten minutes is in order. For beginners, a lower body workout should be done in the evening.

In the fourth day, a good rest is in order, as well as a good stretch. This lag time should be used wisely though to sort out any negatives in your mindset. Keep a postive attitude.

The fifth day starts with a good ten minute walk. Exercise the lower body in four sessions of workouts; follow this up with another ten minute walk, and another four sessions of lower body workout.

The sixth day should be spent on a low impact exercise such as swimming. To avoid boredom, do not be afraid to try something new. The last day of the week is a time to solicit the support of the people you care about. Spend time with them or get them to be with you in your long walk. Again, follow up your walk with a light upper body workout.

This is just the beginning though. If by this first week you are able to stick to the program, you have a great chance to further boost your weight loss and stay with the plan until you achieve your desired result. Try as much as possible to be unlike the people who give up easily just because they could not see the result they want at the time they want - like this moment, today, now! Patience is a virtue. The same way it took your body time to gain all that weight, think about it as the time your body will have to exert just to get rid of it.

If you’ve been struggling with your fat loss for a long time now, it’s a safe bet that you aren’t applying the ideas in the best weight loss program. This program will let you lose the weight quickly and easily and it is permanent. Follow the panel of experts in your plan and be successful. 10 fitness experts reveal everything you’ll ever need to know to be successful with your fat loss goals.

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FitnessDude :: Feb.03.2008 :: Weightloss, Health, Fitness, Workout :: No Comments »

Everyday someone somewhere decides they are going to become fit and start a new workout plan. Unfortunately, 90% of these people do not follow through with their fitness routine for more than two or three weeks. In this article, I will offer you several different tips for improving the chances of creating a new workout plan that you will actually follow through with.

1. If you join a fitness center or a gym, pick one that is convenient.

Many people judge gyms by the quality of equipment they contain, and not by how easy it is to actually get to and from the gym. For example, it’s not wise to pick a gym where you have to fight traffic everyday to get to it, just because it has more cool stuff in it. It’s better to pick a fitness center that easily molds itself to your lifestyle. Things to consider are centers that offer childcare, that are convenient with your schedule and that are easy to get to. Or perhaps it is better to purchase home fitness equipment instead.

2. Ask a lot of questions before starting a new workout program.

Before designing any workout program, ask around to find out your different options. Talk to specialists and personal trainers if you have to, but make sure you talk to some experts before planning your fitness needs. This means that you should get the okay from your doctor as well. If you cannot contact any experts personally, then pick up some books and educate yourself.

3. Don’t be afraid to step outside your comfort zone.

Let go of your past beliefs and try something new. Many people are afraid to try yoga because they feel that they are not flexible enough, or they will feel weird doing different positions. However, until you actually get out there and do it you’ll not really fully understand the benefits of a program nor will you be surprised at how off your unfounded beliefs were.

4. Inch by inch it’s a cinch.

Set your goals so you can meet them gradually. If you just purchased some new fitness exercise equipment, maybe it’s best to just start out working out 10 minutes a day than to try to shoot the moon and do one and a half-hour workout programs. It is better to develop the habit of working out consistently than to try to work out in high intensities to meet some sort of lofty fitness goal.

5. Surround yourself with supportive people.

People who will support you in your effort to become more fit, and will feel let down if you do not meet your objectives are the kind of people you want around you. That is because they do two things — they increase the pleasure you feel as you work towards your goals , and increase the pain you will feel if you do not follow through. By using both positive and negative motivation factors, you more than double your chance of actually following through with your new workout plan.

The author is part of an expert fitness team, that has launched a comprehensive guide on Bowflex fitness equipment. To read about our independent reviews, user videos and low price alerts for the Bowflex models and how they can help you achieve your fitness goals, visit http://www.bowflew-review.com

FitnessDude :: Feb.02.2008 :: Weightloss, Health, Fitness, Workout :: No Comments »

Pssst!

Have you heard?

There’s a hormone called HCG that causes you to lose tons of weight when you inject it. I know you’ve been looking to drop a few pounds so I’m gonna give you my source. Call this toll free number and talk to my guy about setting up an appointment. Sure, it’ll cost you a bundle, but what’s money compared to looking great?

You’re reading this article right now because you have been excited by the possibility of a quick weight loss treatment that supposedly makes those extra pounds melt away like magic.

The HCG protocol for weight loss is one of the hottest fads right now largely due to it being mentioned in a book by a dubious author named Kevin Trudeau. I call him dubious because he has several FTC violations, has served prison time for fraud and has many unhappy customers – just do a search for his name and you’ll see for yourself.

Anyway, Kevin wants you to believe that HCG is some kind of new treatment that has just been discovered to work miracles. In fact, HCG has been studied numerous times to see if it really does help people lose weight. These studies were done back in the 1970s, so this isn’t anything new.

The Journal of the American Medical Association (JAMA) concluded that, “There was no statistically significant difference between those receiving HCG vs. placebo during any phase of this study.”

Other studies came to the same conclusion: that there is no scientific evidence to support the claims that HCG helps people to lose weight. However, since HCG is a hormone found naturally in the body, there are some doctors who still insist that it does work for weight loss.

In 1974, the U.S. FDA banned the use of HCG as a weight loss remedy, it is still allowed to be used as a fertility treatment. Therefore, if you live in the United States, you’ll find it difficult to get HCG shots for losing weight. There are supposedly a few clinics here in the U.S. that administer the shots for weight loss, but finding one will be time consuming. These clinics are few and far between and the shot regimen is expensive.

If you do choose to buy HCG from another country or black market source, please know that you are risking your health. I would recommend that you not take HCG on your own to lose weight, since you don’t know what kind of formulation you’ll be getting. You should only get the injections under a health professional’s care.

The side effects associated with HCG injections are:

* Abdominal discomfort
* Fatigue
* Headache
* Irritability
* Sore breasts
* Water Retention

If you were to ask me, I would say that you should absolutely not get HCG injections to help you lose weight. Messing around with hormones can have an adverse effect on your body, not to mention that there’s no real proof that you’ll lose weight any quicker than if you adjusted your eating and exercised more.

I think you’ll do much better by following a healthy eating plan, which includes adding some low-impact exercise to your daily routine. The thing to remember is that weight loss starts in your head. The best weight loss solution is one where you decide to make a permanent commitment to yourself to live your life healthier and happier.

Delicious Wuyi green tea is 100% natural and organic. The perfect tea for health and fitness. This pure, Chinese green tea is pre-brewed in individual packets, so all you have to do is mix it with water. Drink healthy and live happy. http://greenteaforweightloss.blogspot.com

FitnessDude :: Feb.02.2008 :: Supplements, Weightloss, Fitness :: No Comments »

All over the world people are looking to lose weight. If you are reading this article then I’m guessing you are one of those people. You may just want to drop a couple of pounds or you may want to completely transform your overall appearance. Maybe you even want to lose some weight for the associated health benefits. Whatever the reason behind your weight loss drive I’m here to help. The following article contains 8 top tips to help you lose weight.

1) RESTRICT YOUR CALORIES:- You may not want to hear this but the bottom line is that you need to consume less calories if you want to lose weight. There are a number of ways you can go about this. The first method is to write down everything that you eat in a normal week and work out the average number of calories you are consuming each day. Then adjust your eating habits so that you are eating less calories each day than your current average. Another method is to write down your target weight in pounds and then multiply this by 12 if you are female and 14 if you are male. This will give you the approximate number of calories you will need to consume to reach and maintain your target weight. A final solution is to use a Basal Metabolic Rate (BMR) calculator (of which there are many available for free online) to calculate the number of calories you should be consuming.

2) EAT THE RIGHT FOODS:- Apart from restricting your calories, eating the right foods is an important factor when trying to lose weight. You need to be consuming lots of healthy, nutritous, low calorie foods such as fruit, vegetables and whole grain carbohydrates. Eating smaller portions more regularly throughout the day can also help you lose weight.

3) DRINK MORE WATER:- Drinking water has a number of benefits which can help you lose weight indirectly. First, being properly hydrated keeps your body functioning at its optimal level meaning you can burn fat more efficiently. Second, it reduces water retention and the additional weight that this may bring. Finally, it makes you feel fuller so that you are less likely to eat too much.

4) EXERCISE:- A good diet is half of the challenge when losing weight but you also need to exercise. Start with trying to do 15 minutes a day of walking, cycling, sports or whatever else you fancy. So long as you are active each day you will be burning additional calories and losing weight. Remember, the more exercise you do the more weight you will lose.

5) CONSUME POTASSIUM:- Avocados, bananas and apricots are all rich sources of potassium. Potassium can help remove sodium from your body and has been associated with weight loss.

6) CONSUME PROTEIN:- Protein can be found in raw meats, dairy products and even supplements. Research has associated consumption of protein with a temporary fat burning effect and a suppressed appetite, both of which can help you lose weight.

7) SET OUT A PLAN:- Even if you have all the right information, poor planning can mean that you do not take action and ultimately you do not lose weight. Think about how many calories you are going to be consuming each day. Which meals allow you to achieve this? How will you ensure that you drink enough water each day? Where are you going to source your daily protein and potassium? When and where are you going to exercise each day? You need to consider all these factors and then create a plan. Write down how you are going to incorporate all the above into your daily routine and then stick with it.

STAY POSITIVE:- Sometimes the right information and a plan are still not enough. If you are following a plan half heartedly you are not likely to lose weight. Negative thinking can be your ultimate downfall. Keep thinking positively about your weight loss plans and you will continue to lose weight. Everytime you start to feel down think of the weight you have already lost and how good you will look once you have reached your target weight.

I hope this article helps you in your weight loss efforts. If you stick with regular exercise, a healthy diet and create a solid weight loss plan you should lose weight. Stay positive, act on the information in this article and you will succeed.

The Free Fitness Tips Blog provides you with fantastic, free advice on all aspects of fitness. For more detailed information on how to weight loss please visit http://blog.freefitnesstips.co.uk/

FitnessDude :: Feb.02.2008 :: Weightloss, Health, Fitness :: No Comments »

Want to lose your belly fat once and for all?

Affectionately referred to as the “spare tire region”, belly fat belongs to that category most are intimately familiar with… The PROBLEM FAT AREAS. You probably know the other members: fat hips, saggy buttocks, love handles, flabby underarms…? Some are more familiar to men and some to woman.

And why are these areas a problem? Because no matter how much dieting you do or weight loss you experience, these areas never seems to disappear!

If you haven’t noticed by now… The fad diets on the market won’t do anything for belly fat or other problem fat areas. There are many people who have lost weight on such diets, but the weight loss is disproportionate. Woman who go on these diets tend to lose weight in the upper body and retain all of the fat around their hips and upper legs. This gives them a “pair shaped” appearance. On the other hand men who partake in such diets tend to lose fat everywhere except the belly region. They develop more of an “apple shaped” body.

The reason that the vast majority of fad diets do nothing for belly fat and other problem fat areas is because they do not address the cause. Your problem fat is merely a symptom that is caused when your body is not getting what it needs. Contrary to popular belief, if you are overweight chances are you are also undernourished. You are getting enough calories but they are mostly empty. An undernourished body that is getting a lot of calories without a lot of nutrition is a perfect environment for creating problem fat.

So the question everyone is dying to have answered…

“How do I get rid of it once and for all?”

Here are three things that you can do that will have a profound impact. Like so many others I also have struggled with problem fat, especially belly fat, and these three steps have worked wonders for me.

1) Change what you eat

You must stay away from processed food. This food is high in the empty calories that are the building blocks of problem fat areas. Eat a diet consisting of primarily plant-based unprocessed food. Plant-based unprocessed food is high in nutrients and low in calories. It is excellent fat burning fuel! Don’t freak out… this does not mean that you have to become a vegetarian. Simply put, the more your diet consists of plant-based unprocessed food, the more nutrients you will get, directly helping your body to burn problem fat areas.

2) Colon Cleansing

It’s amazing just how much toxic waste your body accumulates through the years. This is especially true for those who eat a lot of processed food. The intestinal tract of the vast majority of individuals has lots of stored waste. OK, it is down right clogged up! I realize that this is a touchy subject, so I will spare you the details. Just note… unclogging the colon works wonders when it comes to removing problem fat because it allows your body to absorb more nutrients as well as to eliminate excess fat.

3) Create a Calorie Deficit

This does not mean starving yourself! This means exercising… Push your body a little. Exercise type is not as important as intensity. Have you ever noticed the people who try to walk their way to the body of their dreams? They are still walking… You need to sweat. Exercising with intensity forces your body to dip into your belly fat reserves.

Jason Clemens is a leading weight loss and nutrition coach. “Learn how you can burn belly fat and other problem areas fast at http://naturally-lose-weight-fast.com

FitnessDude :: Feb.02.2008 :: Weightloss, Fitness, Workout :: No Comments »

By: Tim Kauppinen

We’re human. And humans have a hard time resisting candy - especially at Halloween.

Whether you dipped into the stash while you handed it out at the door, or sneaked some from your own kids trick or treat bags (or just cut to the chase and bought a bag or two for yourself), you overdid it just a bit. Maybe it’s the Reese’s Peanut Butter Cups that you just can’t resist. Or the mini Twix, or Hershey’s or Mr. Goodbars. You’ve created a monster.

Doesn’t really matter what it was, if you stepped on the scale and saw a surprise or found your belt a little tight around the middle - you packed on some extra poundage on or around October 31st.

So, what’s the easiest way to get rid of that pound or two of candy that’s found it’s way to your belly, butt or thighs?

A few more hours of mind-numbing cardio? Couple thousand situps or crunches? Maybe starving yourself for a few days is the answer. Truth is, none of these are the best way to drop fat fast.

The real way to beat this post-Halloween curse is to add some interval-type workouts to your routine.

Interval workouts are one of the best ways to burn calories both while you’re exercising and long afterward. They can also raise your metabolism and raise the levels of natural fat busting substances in your body. Not only that, the intensity of interval training can actually burn more fat in a shorter period of time than traditional long, slow cardio workouts.

So, how does one go about getting started?

Simply put, interval workouts alternate short bursts of high intensity exercise with longer, slower periods of low intensity or recovery. For example: pedaling as fast as you can on a bicycle for a few seconds, then slowing for a minute or so, then ramping back up to an intense few seconds, bringing it back down, and so on…

And one of the best ways to interval train doesn’t take any special kind of equipment - no chrome machines, no heart rate monitors, no fancy digital readouts. All it takes is your own body& and a hill.

Hill training beats other training due to a number of factors. When you do your intervals up hill, you are improving both your strength and speed. You must lift or push your body up the hill against resistance - just like weight training in the gym. The steeper or longer the hill, the more resistance and the more intensity. The higher the intensity, the better your results.

In addition to that, the incline of the hill actually makes it safer for you to train than on flat ground. One way it does this is by protecting your hamstrings. Because your stride is slightly shortened when running up hill, your hamstrings usually do not become over extended - a common cause of pulls. Hill sprints also reduce the impact of running on your lower legs, knees and back. Even a slight grade can decrease the distance your body needs to fall with each stride. Less distance means less shock that your body needs to absorb.

And these are just a few of the many advantages of hill sprints.

So, if you hit the candy dish a bit hard over the holiday, give hill training a shot. It’s one of the quickest and easiest ways to drop a few of those unwanted pounds - not to mention those few extra inches on certain parts of your bod. Don’t let a little slip on Halloween turn into a year-round nightmare.

Besides all that, this training only takes a few minutes to complete. Short workouts, great results. Just the thing to get you into the best shape of your life.

Tim Alan Kauppinen has over 20 years experience as an athlete and coach. He has developed champion athletes across multiple sports through speed training, strength improvement and conditioning. Coach K is the author of the Uphill Fitness Training, and publishes a FREE daily training email newsletter. You can contact Tim through his website at http://www.makesyoufast.com

FitnessDude :: Nov.12.2007 :: Weightloss, Fitness :: No Comments »

By: Craig Ballantyne

The best way to burn belly fat is a shock to most men and women. Even most personal trainers usually guess, “Crunches”, “Situps”, or “aerobic cardio” as the best way to lose stomach fat. But none of those work best, or even work at all!

In fact, I often get asked, What’s the best way to burn fat and lose my belly? Do aerobics work better than interval training? Does resistance training help at all? What should I eat to lose stomach fat? All of those are common questions.

And now here’s the truth. Cardio is not the best way to burn fat. In fact, I’ve met very few people who have successfully used cardio to lose stomach fat. And most of those people were young men, and anything works for them when they want to burn fat.

If you want to lose stomach fat fast, you need to increase the intensity of your workout by using both resistance training and interval training to lose stomach fat.

Australian researchers, such as Professor Steve Boucher, even believe that interval training can lead to a spot reduction of belly fat. That’s something that no amount of abdominal training can do!

While bodybuilders and young guys without any cares in the world can spend an hour a day on cardio - and sometimes get results - men and women who only have 45 minutes, 3 times per week for exercise just can’t depend on slow cardio workouts to burn belly fat.

Let’s take a look at the perfect workout plan to get you maximum fat burning results in minimum workout time.

Here are the keys. First, start with a circuit of bodyweight exercises to prepare your body for a fat burning workout. This should only take 5 minutes.

Follow that up with supersets of resistance training using multi-muscle exercises for maximum metabolism boosting. This works so much for post-exercise calorie burning than slow cardio workouts. That will lead to more belly fat burning as well.

After 15 minutes of resistance training, finish with 15-20 minutes of interval training. Use a warmup, then do a few intervals, and then cool-down. You don’t need a lot of intervals to get great fat burning results.

With that workout schedule, you’ll be in and out of the gym in 45 minutes, three times per week.

Compare that to what most people do, which is run, jog, cycle or use the cardio machines for 45 minutes straight. Sure, that will burn calories, but it doesn’t build a better body.

Men and women love the fast fat burning results they get from short burst exercise sessions. Your body was not meant to run marathons. Instead, it was meant to perform quick bursts of exercise, and that is why resistance training and interval training sculpt a better body than long, slow cardio.

The best way to lose stomach fat is to use the following three exercise methods.

1) Bodyweight circuit training to warm-up the body

2) Resistance training supersets to boost the metabolism

3) Interval training to burn belly fat

Put those three, short exercise methods together into one great belly fat burning workout if you want to lose stomach fat fast!

Learn how to lose stomach fat in the free report, “The Dark Side of Cardio” from http://www.TurbulenceTraining.com . Craig Ballantyne exposes fat loss myths and gives you the 3 keys to getting ripped abs.

FitnessDude :: Nov.09.2007 :: Weightloss, Fitness :: No Comments »

By: Robert Kokoska

Whether you have a little or a lot of weight to lose, it can seem daunting. Nowadays, we are inundated with stories of people who lose weight and gain it back again, or who find it difficult to lose weight at all. Over time, it’s easy to become convinced that weight loss just isn’t going to happen for you, or that it will require a total change of lifestyle. This just isn’t true, as these easy weight loss tips will prove.

Weight loss tip #1: Keeping in mind that society is geared toward large portion size and getting more for your money, simply divide all the portions you’ve been eating (especially those you eat out) in half. See how it feels to just eat half a restaurant meal, then stop. Have the rest packed up for lunch the next day. Chances are, you won’t be hungry after eating half the meal, but if you are, eat another quarter. Then have the rest packed up. You’re not depriving yourself - a generation ago, the half- or three-quarter meal you end up eating is more or less the same amount of food as a full meal you would have been served a generation ago. Even cookies and muffins that you buy to go have been supersized - again, eat half.

Weight loss tip #2: Walk as much as possible. Get in the habit. It’s great to go to the gym and work out, but in its own way, ‘built-in’ exercise is even better. It requires no special equipment, you don’t have to schedule time for it - you just do it as a matter of course. Remember, until cars became commonplace, walking is how most people got around most of the time. In many European cities, they still do. And people who do this are seldom overweight - go figure!

Weight loss tip #3: Eat real food. In other words, avoid boxes and cans, and eat things that are in their natural form - or as close to it as possible. In the supermarket, shop around the edges - the meat and produce - and avoid the inside aisles. Preparing ‘real’ food might be a bit more work, but it’s very rewarding, and much healthier.

These are not very ‘high powered’ weight loss tips - you won’t lose a pound a day, or whatever the leading programs claim. These are healthy, enjoyable changes that are meant to last a lifetime - and over time, you will lose weight. What’s more, your weight loss will be gradual and safe, and you’ll keep the weight off permanently.

Sign up for my 25 Day Weightloss eCourse at: http://www.americanchronicle.com/articles/viewArticle.asp?articleID=40433 or http://www.manilasites.com/kazoone/burn-the-fat-feed-the-muscle

FitnessDude :: Nov.01.2007 :: Weightloss :: No Comments »