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The Best Diet For Fat Loss

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The best diet for fat loss is the one that produces results for you. You never thought of that, huh? I know, that’s not very helpful information but let me explain. What will work for you is somewhat a matter of trial and error, although I can help you find your best diet for fat loss a lot quicker.

For example, I was reading a fat loss report recently that had a diet program in it. Basically, it was a very low carb system. She says that women only need one serving of complex carbs a day. I think that equates to about 30 grams. Now, I followed this plan for about a week and I felt rather awful. Low energy, tired. Blah. So I did learn two things from this: 1: Since I felt so rundown, I obviously require more carbs than this minimal sum, 2: I realized that I was indulging in much more carbs than necessary. So what I recommend you consider when evaluating your best diet for fat loss is:

1: Is it a balanced, healthy plan? If yes, continue to question two.

2: How do I feel on this eating plan? If you feel sluggish or ill, obviously it’s probably not right for you. Developing and practicing the art of listening to your body. It will serve you well in many situations.

3: Yup, consistency. That thing I am always harping on. Is this a plan you could stick with, not just long enough to reach your fat loss goal, but as your lifestyle plan from this day forth? I think if you can honestly evaluate a diet for fat loss in this way, you’ll find what will be best for you.

Of course, there is no magical eating system that will melt off three pounds a day. But eating lots of fruits and veggies, maintaining proper protein levels with low complex carbs and low junk intake is the best diet for fat loss as well as a healthy life.

A number of books have been released in recent years on body typing to aid in weight management. I know Dr. Mercola has one called “Take Control of Your Health”. It’s based on determining what your nutritional type is. I haven’t read it yet, but I totally respect him and read his newsletter religiously.

In closing, when searching for the best diet for fat loss, don’t simply follow the crowd. Do what’s right for you. Taking these points into consideration and being honest with yourself will only save you from avoidable disappointment.

Jennifer is an experienced weight loss expert, specializing in helping busy women achieve quick and easy weight loss. Free articles, gifts and inspiration can be found at http://www.quick-weight-loss-success.com/

Low Fat Diets For Weight Loss

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Whenever we want to lose weight we hear “you need to be on a low fat diet for weight loss.” Although this may be true and will help you lose weight you need to be careful with your diet plan. This article will help educate you regarding healthy eating that will provide a lifetime of reducing your body fat and keeping you healthy.

If you’ve tried to lose weight before with a fad diet plan you’ve probably experienced weight loss, then weight gain, then loss, then gain again. Typically those fad diets that take you to one extreme or the other will not work in the long run, only in the short term. Diets of this nature can also put your health at risk simply by restricting certain nutrients from your daily routine.

There is nothing wrong with eating a low fat diet but you need to remember that we all need some fat in our diets. There are different kinds of fats that we consume and this is where many people become confused. Saturated fat is the bad fat. This is the stuff that leads to high cholesterol, heart disease, clogged arteries, heart attack and/or stroke. This is the stuff that you want to stay away from or significantly limit from your diet. Mono and polyunsaturated fat is the good kind of fat. This is the type of fat that you want to consume in your diet when possible. So when you are eating a low fat diet it means reduce the amount of saturated fat that you eat.

Low fat diets for weight loss conflict with low carb diets. One of the main points of conflict is that low carb diets are higher in fat. The common belief is that a diet that is higher in fat will predispose you to heart disease. Research has shown that diets that support lower carbs and higher fat content did not significantly increase someone’s risk of developing heart disease compared to low fat diets. The same research found that diets that were high in refined sugars and carbohydrates and lower in fiber did have a link to greater risk of heart disease. It further showed that to decrease the risk of heart disease a diet that derived fat and protein mostly from vegetables was the best choice.

A low fat diet for weight loss may be a common method for people to use to lose weight but it may not be the healthiest choice. You have many options to choose from when trying to drop some pounds. If you want to maximize your health at the same time a diet with increased vegetables may be of benefit.

Peter Harris is an author and workout enthusiast. He writes frequently about topics pertaining to health and wellness. He is affiliated with Vince Delmonte, author and owner of No-Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain. Both authors teach about the health concerns related to low fat diets for weight loss without drugs or supplements. Click here now for more information: Health Concerns

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Fat Loss Simplified Part 1

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The Lost Art of Intensity…I’ve been saying this for years… “Fat people finish marathons all the time!” It’s not about the distance covered it’s about how FAST or INTENSE the distance was covered. I wish people would get this through there heads when January comes and they embark on the magic “run for weight-loss” kick. People see the Kenyan crossing the Boston Marathon finish line and actually believe that running made him/her skinny… The fact of the matter is that Kenyan’s body type had more to do with the selection of that runner’s mother and father than running 26.2 miles ever did. Some people are “built” for running long distances and some people are not… On average most people are not! You may ask why?

The large majority of our population is just too structurally unsound to run over long distances. Imbalances at the ankle and hip can cause havoc on the knees and low back… Just ask any local Physical Therapist who there number one patient is and more often than not they will say the long distance runner. Professional long distance runners are plagued with over-use injuries such as Plantar Fasciitis, Shin Splints, Anterior Knee pain, IT Band/Lateral Knee pain and hip and low back dysfunctions. I won’t even get into the subject concerning Free Radical damage and the actual “oxidizing” that occurs in the body from not only Pollutants in the atmosphere but just from running for prolonged periods of time. The Free Radical damage mentioned has been shown to increase the likelihood of many types of cancers especially that of the brain. Excessive running also increases a stress hormone called Cortisol. The hormone Cortisol is great in fight or flight situations like running from a tiger or getting out of a tight jam but elevated Cortisol levels for too long of period can flat out ruin health much less your fat loss program.

In all honesty human beings just were not built to run slow in a straight line for prolonged periods of time… On the contrary we as human beings are best suited for using our energy for short bursts of energy and than recovering like throwing a spear at an elk or deer, chasing it down and dragging it home to feast. Our body’s number one goal is Survival! Running for long stretches from a cave man perspective wouldn’t have been very smart… Think about it; would you want to fatigue yourself by running a 5k or 10k and than get chased by a potential predator? Could you actually manage to flee from danger with runner’s knee or a case of shin splints? How much sense would it make to go on a hunting marathon, SLOWEY running after dinner making all types of commotion, scaring off potential food while simultaneously making you more vulnerable to being eaten? If you really look at it more closely the only way to catch food is if you could actually sneak up on it. You know actually hunt for it. Don’t forget! Animals, yeah, they kind of sense things like danger, oh and they hear pretty well too. In order for you to catch dinner for your family you would have to be berry, berry QUIET like Elmer Fudd looking for that widdle wabbit… You would have to be cunning and keen, patiently (what do Americans know about patience) waiting for the right time to pounce… At the right moment you throw a rock or a sharpened stick, SPRINT and try to catch the prey before it darts off into the deep forest or open plain.

I know it sounds crazy because we no longer have to hunt for food; Burger King and your local supermarket actually do that for us. But before technology and processed food and refrigerators it really was SURVIVAL OF THE FITTEST! No drive through windows, delivery options Nutri-System, Jenny Craig or Weight Watchers. In fact the act of dieting from a survival standpoint makes no sense at all, ironic that the first 3 letters of the word diet are DIE! We Americans no all about dieting were the fattest people and the planet.

What’s the Secret?

I’m going to tell you a little secret… Would you like to know why there are so many fat and unhealthy individuals in our country? Aside from the fact that people live off of box foods, skip breakfast, work too much, don’t sleep enough and obviously just don’t move enough. People want results and don’t want to work for them. It just doesn’t work that way! So what’s the SECRET? The secret is INTENSITY. We have to work harder, not longer. If longer worked than you wouldn’t see fat marathon runners, but you do. If easy worked than riding on that bike while talking to your girlfriend would work but it doesn’t. The fact of the matter is that simple and easy is not the same. Easy implies no effort. Simple means not complicated. Achieving total health and lower body fat levels is simple, but it’s far from easy.

Stay tuned for Part 2! I’ll discuss the phenomenon of Chunky Aerobic Teacher Syndrome and how to combat it…

Matt Pack, NASM CPT, Nutrition Lifestyle Coach

http://www.extremefatlosstraining.com

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Fat Loss Simplified Part 2

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Everything Works but Nothing Works Forever

There you go again, walking in a straight line for hours on that treadmill. Dancing around off and on that step in your “power” aerobics class? How about that person riding that bike while talking on your cell phone? I can’t leave out those people pumping away with endless amounts of repetitions with those ever so popular pink dumbbells… Why is it that you see the same people with the same bodies year after year? It’s because people have been doing the same old thing for far too long and nothing works forever! How many more crunches and aerobic classes do you have to do to finally get some results?

Let me ask you a question. Do you remember your first cup of coffee? Remember how it got you all wired? Over time that first cup just didn’t give you the same type of effect that the first one did, so what did you have to do? You needed to drink 2 cups, right? So in order for you to get the same effect you used to one of two things must occur, either you increase the total amount of coffee or you increase the strength of the coffee.

What about the first alcoholic beverage you had back in college? Remember how it didn’t take much to get you get that “buzz” that you might have been seeking? Fast forward to your senior year or even right now and you’ll see that your tolerance for alcohol has some what improved… In order to get the same effect one of two things must occur, either you increase the total amount of alcohol or you pick a stronger drink.

The S.A.I.D Principle Exposed

You might be asking how the above examples have anything to do with your fitness program or fat loss endeavors? Allow me explain. The S.A.I.D Principle defined is Specific Adaptations to Imposed Demands. In a nut shell this means that your body will ALWAYS get better at exactly whatever ever it does no matter what it is. Let’s use the S.A.I.D Principle with an example toward fat loss… You run 1 run mile 3 days a week and you can guarantee that you will that by next week that one mile will feel easier. Well according to S.A.I.D Principle it should. The next week you go for two miles 3 days a week. You are now progressing nicely because now those 2 miles has already started getting easier. Why not go for 4 miles the next week, how about 5 mi? You will eventually get to the point where 10 even 15 miles will not be a difficult accomplishment.

If you remember the two examples at the top I used with Alcohol and Coffee you will remember that your body will become desensitized to any stimulus that it’s exposed too often… This even includes long-distance running. This means in order for you to burn the same amount of calories that you used to get at mile 5; you will now need to run 10 miles! You have effectively adapted to the implied demand of running at the same intensity. From a caloric expenditure stand-point this is catastrophic. So what is the solution? If we look at the above scenario’s using the Coffee and Alcohol there are only two choices… Run further, or increase the intensity of the run and shorten the distance. This actually proves that long-distance/low-intensity steady state cardio isn’t a smart modality for fat loss. Why? Because you must do more work to get the same effect!

Do you want a Cadillac or a Honda?

Chunky Aerobic Teacher Syndrome Revealed

If I told you that my Honda got good gas mileage that would mean that my car was fuel efficient. This would mean that my car can go long distances on very little gas. This is actually a good thing, for a car. What if I told you that running long distances or performing low intensity, long duration cardio made your body efficient at using fat for energy? This type of exercise not only wrecks your joints creating pain and dysfunction but it also make your body extremely FUEL or FAT EFFICIENT! This is great for your car but extremely frustrating for someone engaging in a fat loss program. You want you’re body to mimic a Cadillac when engaging in a fat loss program… You want a car (body) with a big engine (a lot of muscle)! The goal should be to use as much fuel as possible but that fuel should be coming from Glycogen, not fat! Too much long distance long duration types of activities will make your engine (muscle) smaller thus creating less of a calorie burning machine at rest…You will use fat for energy while RECOVERING from you’re training session, never during the session! Could this be the reason we see fat long distance runners? What about Fat spinning/aerobics instructors? Could this be the reason so many people hit plateaus and quit there exercise programs come February and March?

Don’t get me wrong – Are there people not of Kenyan descent that receive great benefit from long duration low intensity steady-state aerobics? Of course! What about that one guy who lost 50 pounds and the only things he did was spinning 3 days a week? Oh, and there is that woman in step class that looks awesome! She swears by it, it must work. You’re exactly right, it did work. For them! This is exactly my point… Just because it works for one doesn’t mean it will work for everyone. This goes the same for the Adkins Diet, The South Beach Diet, The Fat Flush Diet, The Peanut Butter Diet, The Cookie Diet, Vegetarian Diets, Vegan Diets, Jenny Craig or Weight Watchers. These diets all work for some and more often that not fail for others. We are all unique and each person’s diet, cardio regimen and weight training protocol are truly unique to each individual. It is a mistake to blindly follow in the foot steps of whatever is popular on TV, the magazine in your grocery check out line or what the body-builder at your local gym told you. You will most likely just be setting yourself up for failure.

What, are you Insane?

Let me remind you of the definition of insanity; to continue to do the same thing and expect different results. A great quote puts it all in perspective,” The best training routine you can be on is the one that you’re not on.”

Stay tuned for Part 3 of the Fat Loss Simplified series where I go in depth on how to stop the insanity… Learn what the best trainers in the world are using to achieve extreme fat loss in 20 min or less!

Matt Pack, NASM-CPT, Nutrition Lifestyle Coach
http://www.extremefatlosstraining.com

http://www.impackfitness.com

Related Fat Loss Articles

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Fat Loss Training Guide

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No doubt everyone wants to have a tight trim great looking body, however most people don’t have the time required to maintain a strict fitness routine. Unfortunately sometimes hope the hope of obtaining that perfect healthy body is lost. As weight increases and a belly develops, a new desire for health emerges.

In the article below you will find many simple ideas and tips that can help guide you to your fitness and fat loss goals. It doesn’t matter if you would like to lose a lot of body fat, or just a few pounds before the next vacation, results can be achieved. Though, it is important to note realistically that changes won’t be noticeable overnight, however results can be achieved by following the tips below.

The fat loss training guide that follows has primary focus on exercise and nutrition specifically aimed to help you reduce body fat.

1. Drop the junk: Many people love junk foods such as candy bars and sodas, but the truth is they are the #1 enemy to your health. Junk food was made to do one thing, taste great, and it accomplishes this through a tremendous amount of calories mostly comprised of sugars or sugar substitutes. A Particularly important facet for weight loss is to avoid fast food. It would be much better to implement healthy eating habits instead, and if junk food cannot be avoided then try to adjust the frequency where you are only eating it once a week, or better yet once a month. Also, a helpful new trend in fast food restaurants is they are now providing some healthier low calorie options so give those a try.

2. Avoid Fried Foods: Fried foods are definitely a diet killer. Usually, they are high in cholesterol and saturated fats, and consuming fried foods only accelerates unwanted fat gain, which can lead to an increase in heart problems, diabetes, or other weight related disease. Instead it would be much better to eat grilled or broiled foods. These are much healthier.

3. Start The Day Right: A lot of people skip breakfast, but it really is the most important meal of the day. A good nutritious breakfast increases the body’s metabolism and gives you more energy for the day.

4. Nutrition: Be sure to eat protein like chicken or fish as the foods are low in unhealthy fats, which greatly reduce fat gain. There are however some fatty fishes that need to be avoided. Another area of precaution is carbohydrates. Replace starchy foods like bread and pasta with wholesome whole grain foods that help make you feel less hungry and boost energy levels. Some great examples include: whole grain pasta, whole grain bread, and brown rice. Green vegetables like spinach, peas, and other mixed veggies are also important. A well balanced diet is crucial for proper metabolism and energy.

5. Get Moving: All too often exercise is overlooked in a person’s diet strategy. Remember that the main focus should be that of overall health, not just losing body fat. Plus exercise greatly increases metabolism which in turn burns more fat faster. This being said you do not have to spend hours in the gym or run hundreds of miles a week. Simply taking a walk once or even twice a day would be a tremendous help. Some other great simple exercises include jogging, sprinting, or even swimming. The importance of exercise in any fitness routine cannot be over-emphasized.

6. Drink Water: At least 8 glasses a day, and try to avoid sodas or other drinks that are carbonated as these contain extra calories. Another idea is to fast for one day a week. While not particularly appealing science has proven that a fast once in a while is good for the body, and greatly helps fat loss.

Lastly, good health benefits far more than just your looks. When you are healthy you feel better, and your personality will reflect this; these are the reasons to seek a fit body. One final thought, fat loss training must incorporate both proper nutrition and exercise. Without them both any fitness gains you make will be very minimal, and unfortunately very easy to lose.

There are so many weight loss products, books, pills, and foods available today. How do you know which ones work. This fat loss training guide was designed to cut through some of the clutter out there and reveal some simple steps that have been shown to help people lose weight time and time again. A good low fat diet plan is a great start to shed the extra pounds that many people have.

Most popular Fat Loss auctions

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fat loss eBay auctions you should keep an eye on:

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